403: Teeth Care Tactics, How To Time Your Protein For Muscle Gain, Biohacking Night Shift Work & Much More!

Automatic TRANSCRIPT

in this episode of the ben greenfield fitness podcast teeth care tactics how to time your protein for muscle gain biohacking nightshift work and much more help performance nutrition attrition longevity ancestral living biohacking in and much more my name is ben greenfield welcome into the show jay i'm poked fulla holes okay what do you call that thing that gets poked full holes on a voodoo doll swiss cheese swiss cheese no at something else a pin cushion i'm hopeful holes roles like russian so your kids using you as a target or something doll a i do a quarterly like a big quarterly blood test is like nineteen thousand it was in one it's the longevity panel is what it's called it's from nineteen violence yes nineteen thousand vials aren't that dick i think it comes out to maybe a quarter quarter what you'd give to actually go donate blood but it looks like it looks like an impressive lineup of tubes but they are pretty skinny comes out to i i guess that would be about a quarter pint so i did that yesterday is just my quarterly checkup by you know you know me i'm always you know doing different hacks and supplements and protocols finger on the pulse of all this i consider it to be my duty to mankind to go think so that's what they pay you for yeah so so i went in yesterday and i gave all these blood tubes and you know i left i hydrated and i even did a one of those myers cocktail will push IV's that dr craig conn ever down in charleston done in your neck of the woods sends me i took care of myself and i'm looking over my schedule joel last night before i go to bed and it says i have a physical this morning physical like somebody coming to my house and when i see physical like what i think is you yeah duck walk along the floor to make your knees look good getting EKG maybe a grip strength tests but jackie balls but what it was was this nurse practitioner knocks on my door eight thirty this morning and she has five boxes each one full of blood tubes for five different front organizations that are that that that kion is connecting with for my health insurance is i believe what it is although i get it i dunno life is war win right now i think that's what it was for like health insurance for kion so i this morning just gave a whole bunch more blood and so i i i'm both of my elbows look like i'm a heroin junkie and i like last week's week's episode in which i was sleep deprived in this week's episode i am blood deprived so yeah now is just about to make that connection i was like this is two in a row where you've been a little less been maybe a little more been either way i collapsed that's what's going on jim allison some wonder staging staging will as i was getting the blood pulled out of my precious fluidity this morning i was reading on my phone i was scrolling in riga my phone is you do when you're getting blood drawn and an article came came out in new york times today and it was actually pretty interesting so this study was titled aerobic fitness or or article rather was titled aerobic fitness may trump strength for metabolic health so this was actually published really recently because we're right on top of things came out this morning fresh off the presses and it it gets into this field of science called metabol- lomax medical oh mix how would you pronounce it j i metabolism blooming matab lomax so matab lomax basically what that looks at our metabolites which are pretty much any molecule that is involved in a metabolic reactions could be protein could be fatty acid could be a cholesterol particle you name it and so when they look at metabolites in certain populations they can determine whether or not the activities of those populations are resulting in metabolites that could influence things like health span lifespan et cetera so what they have done in the past is they have of course determined that folks who exercise frequently the and have high levels of physical activity have better ratios of a lot of these metabolites proteins that are important to heart health like high density leiper protein lower levels of inflammatory markers overall etc so and they've even looked at gut metabolites and found that that a lot of times the gut metabolites and people who exercise frequently tend to be more favorably shifted towards things like you know enhanced carbohydrate metabolism or better immune function etc but in this new study what they did was rather than just looking at physical activity they focused on endurance versus strength so what they looked at for this was folks who primarily trained aerobically and then people who primarily trained with with strength and they tested the maximum capacity and the muscular strength and this was amongst several hundred finish men and what they found and was that the men who are at the top in terms of aerobic fitness had the most desirable what they call molecular signature pitcher meaning the best level of certain particles of good cholesterol the healthiest ratios of proteins and fatty acids and these folks were indeed even more healthy from tableau mc standpoint than the people who had the greatest amount of strength so what this seems to and to signify to a certain extent is that you must have some form of aerobic training or have a high maximum aerobic capacity if if you're trying to fire on all cylinders from lifespan and health span standpoint so to speak and couple of thoughts that i had about this were a we know oh that during controlled especially slow high time under tension resistance training there's an increase in peripheral resistance in your vascular ask your that actually can produce favorable adaptations in cardiovascular parameters such blood pressure stroke volume resting heart rate etc though dictate that some amount of strength training could count as aerobic but at the same time what they tested this particular research which was maximum aerobic capacity which is your veto to max and typically to train your view to match you do have to do more than just drank train you actually have to do two high intensity interval training to four minute long duration efforts in which you're you're breathing hard sucking wind etc or even infrequent steady state aerobic training like riding your bike or jogging swimming or something like that and so yes you can keep a pretty healthy heart through strength training but if you want that maximum capacity trained you gotta do a little bit more than that the other thing that i just wanted to note for myself i don't know how you feel about this ajay is that i'm a little bit more of a batman guy when i mean by explain i like to have some balance i like to have some ability i'd like to have some speed i like to have some power i looked endurance but i also so that all those endurance freaks can't come kill me in zombie apocalypse like to have some mm strength is what is important so i saw why not have the best of both worlds do some concurrent strengthened endurance training shift your metabolism profile favorably but also make sure that that nobody can crush you if shit hits the fan now exactly i'm the same way man i i love hit the gym to hit some strength training but i also i've made more the shifts in the last few years to doing a lot more functional training just like lifting odd shit i'm doing a lot of sandbag training of incorporated a lot more hit training and i guess actually really hurt training into my my routine now so i'm a i'm a fan of a both worlds i think the blend is best oppy batman as well or be a robin i feel like i'm in your arm your robin ben i think people go make a lot of jokes based on those SNL episodes the her training high intensity repeat training for those of you don't what that is jane i covered it a few episodes ago but it's basically like very short duration sprint efforts like ten seconds long separated by very long recovery periods and very simple to do you go go out on a walk and every time you get a telephone pole sprint twenty yards so yes and it's really good i've been doing quite a bit of this i've been doing quite had a bit of a fifteen second intervals separated by about two minutes or so of rest because i have one of these new and all actually doing a podcast on this soon i have one of these new vassar machines in my gym now that i've been hitting that for twenty one minutes every morning they say it's simulate three hour or bike ride or a three hour run i don't know about that but i feel fantastic on that thing it restricts the blood in your arms and your legs fills the restriction cuffs with with ice water grounds you and put you on this full body exercise machine where you just basically do that h RT training or h IT training for twenty one in minutes so i'm kind of doing an experiment you know that's one of the reasons i did my blood parameters because i just twenty one days where i did twenty one workouts in a row on the thing it's pretty cool it's it's handy dandy little exercise device to have in your home jim fallon's indeed hey so a thought that i have last thought on this article in this is completely anecdotal only from personal narrative what i was thinking that when it comes to metabol- lomax the thing that i've kind of recognised just being in this world in this industry for a little while is that those who do a lot more aerobic capacity high endurance exercise they they just tend to be an again completely wheatley anecdotal they tend to be more attentive to their nutritional intake into their diet whereas a lot of people are doing kind of like solely strength training i i haven't noticed as much of an attendance tentativeness to their diets and are you saying that football players eat burgers there's and fries will interference athletes drink kale shakes are you even remotely alluding to that i will keep my mouth shut in an effort to not receive hate mail AM but that's exactly what i'm saying is appointed you stereotyping for federal flag-waving asshole um all right let's move on so another interesting study and this came out in the journal of exercise nutrition biochemistry look at protein supplementation and it specifically looked at okay what happens if you just kind of randomly spread your protein throughout the day versus consuming your protein following resistance training and in this case what they actually did was they gave a pretty large bolles of protein following a weight training session in the folks who were studying in this in this research and what they looked at specifically was changes in muscle circumference so basically just like hypertrophied interfere muscle growth and they looked at strength as well and what they found was that there was a pretty significant increase particularly in muscle strength and muscle size if one actually does prioritize post workout protein intake and as a matter of fact even though previous studies have indicated that somewhere around twenty to thirty grams of protein were about all that you might be able to maximally accidentally used for muscle protein synthesis in this study they were using forty grams i think it was even more than it was like forty two grams of forty of a hydrolysed way way protein and so it turns out that if your goal is to i know i there are some listeners who were interested in maximizing muscle strength and maximizing using muscle hypertrophy and yeah it may impair some amount of longevity we know that loosing for example which is pretty high amounts in forty issue grams of way protein is going to signal the mammalian target of rapamycin pathway which is going to contribute heavily to muscle protein synthesis but may have a slight slight a slight impact on overall cellular atop a. g. or lifespan although i think if your strength training hard you're taking protein eighteen afterwards is probably a little bit of a moot point i think he got bigger fish to fry i agree bigger way protein shakes to blend but ultimately i i thought this is really interesting because that's a lot of protein time to post workout and whereas before i have mentioned that what appears to be most important based on research up to this date is the total amount of protein that you consume by the end of the day right in end primarily for linked muscle hypertrophy muscle strength it would be somewhere in the range of about zero point eight grams of protein per pound of body weight per day that's around what you choose for if you're really trying to put on size and put on muscle but it turns out not only should you shoot for that amount by the end of the day but you should after any strength training session try to get in right around forty grams cams of of good bioavailable protein or one could arguably say collagen or amino acids or some form of bioavailable amino acids as soon after the workout as possible and i forget if the for this study if they were timing a certain certain number of minutes after the workouts i read it last i don't remember yeah it was they were doing a cool down they did a cool down for like ten minutes and then i think it was immediately immediately after cool down that they would take the protein forty grams of way and they were doing forty grams before their warm-up twos that's eighty grams in the span of the workout couches insanity this was pre and post they were doing forty grams pre and post so they established pre before warm forty grams and then after forty s so that agrees with some of the research that brad schoenfeld is done showing that it's important not only to replenish protein post workout but that the blood levels of amino acids during the workout can pretty significantly affect animal azam as well so ultimately what it comes out to is you know if your goal is to put on size muscle hypertrophy and gain appreciable amounts of strength then kinda shove that whole you know intermittent facet exercise scenario to the curb consider actually consuming protein even if you're still burping up your pre workout protein shake and that's that's really what it takes them times to really put on a lot of size and then you you know throw throw some creating eighteen into the mix along with that near your off to the races all you little high school football players listening in who need swale so so that was that was an interesting using study and and it just shows that the protein timing and the protein dosage appears to be pretty important if that's your goal and a remember big part of that is is your increasing growth hormone you're increasing insulin like growth factor and you're increasing testosterone and so again there might be a little bit of a seesaw affect here when it comes was to longevity cellular ataf g. and cannibalism all of which may have a lifespan extending effect but you know sometimes you just gotta make yourself harder to kill right right well all the lifespan extending effects are are kind of why you would recommend the our post workout to eat is is that correct and then this is more for muscle building yeah exactly but there's not say can't have your cake and eat it too is why people who are like following a carnivore diet for example where you're getting a lot of stimulation of 'em torah you are getting a lot of anabolic stimuli just from the diet standpoint you know also the incident periods of cellular meaning do a carnivore diet but follow pretty strict twelve to sixteen hour fasting protocol and exercise and maybe get a little bit of hormuz lisa from heat and cold in sunlight you know for example rather than say like eating plant polyphenols and flat panels dell's and restricting protein for your solar autophagy so you know as with anything you know it's it's it's kind of a press pulse type of cycle so mm-hmm yeah good points listen to a really interesting podcast few weeks ago with louis via senor kito gains and he talked about similar concepts i think that was unmarked assistance podcasts if anybody's interested in hearing but he always drinks protein before he works out and then he says a lot of times to it'll be just kind of be like like day dependent like if he's feeling like he needs that extra boost he'll drink it afterwards which i think is is pretty often but he does the same protocol and i hadn't heard that until a few weeks ago and then now i read this article and i think i might be sold on this on i'm going to give it a track levy listen to any podcast side from the ben greenville finish show it's all endless lines the the matter with on repeat that was that was just the only one i've listened to everything else is just BGN phone reunion i'm not narcissistic anyways so another interesting study that came out was one that looked at fourteen different independent markers of mortality so what what these folks had to do in this study study any i i probably should have mentioned this willing to all these ben greenfield fitness dot com slash four zero three for those of you who want to take deeper dives or look at anything we talk about in the show notes or or in the show but what they looked at in this was a predictors of mortality as the name implies like what kind of things would you want to measure to see if you had a higher or lower risk of death and although i have in the past published articles talk about the eleven best biomarkers to track if you want to live a long time and feel good doing it this article or that or this paper actually we looked at some parameters that i actually hadn't really considered before and things that that kinda might fly under the radar like they looked at a whole host of different amino acids acids those amino acid ratios his dean ice losing losing valley looked at albumen they've course looked at lipids but especially looked at that like a particle size or the mean diameter for very low density light protein particles they looked at the ratio of polyunsaturated fatty acids total fatty acids they looked at total lipids in kylo microns and extremely large v. l. and although that may be geek speak to a lot of the people my biggest takeaway from the fourteen different biomarkers that they looked at were a it appears that having high amounts search of the branch in amino acids loosing isola- seen in valvoline in the bloodstream and this might seem to fly in the face what we're just talking about when it comes to strength but but that might actually be a predictor of mortality so what that means is you would not want to be in a high protein fed state all the time particularly with a lot of these branch chain amino acids that you're gonna find and say you know muscle meat for example another thing that i would look at would be the amount of advanced education end-products heated proteins baked carbohydrates that have been baked with proteins or baked with fats you know heavily heavily barbecued meats etc some what are called the glycoprotein esotique heels were pretty heavily correlated with with mortality so that's another one i would consider what would be these advanced location end products in addition to very high blood levels of protein all the time glucose of course was on there right like glycemic variability ability how has your blood glucose biking during the day i how many poly unsaturated fatty acids do you have relative to total fatty acids so this was is an interesting one as well in polyunsaturated fatty acids those are just your fat molecules have more than one unsaturated carbon bonds so they should be oils that are kind of liquid liquid at room temperature but if you put him in the refrigerator they'd be a little bit chilled mega three fatty acids that's a key family of your polyunsaturated fatty acids leads but it appears then a slightly higher intake of these polyunsaturated fatty acids which have some pretty good anti-inflammatory properties basically kind of like your mediterranean fat approach compared to your total fatty acid consumption that also seems to be pretty important and then of course lipids right like like the the actual particle account and i've seen repeatedly just because i do a lot of concerts with folks you know looking at their blood and biomarkers and help them help them walk through a lot of this stuff what i found immediately immediately is that v. LDL particle count seems to most significantly respond to starch process sugar and vegetable oil intake more within say the amount of of butter or marbled meat that you might consume seems to respond quite a bit too too high inflammatory lifestyle too like lack of sleep environment axons even things like stress etc that that may seem kind of woo but it comes down to a lot more than just like yeah are are you eating high of red meat you know and granted you cornfed grain-fed red meat is probably going to bump up the v. LDL particle article count a little bit but i think it's more important to just basically look at are you living a whole foods based ancestral low stress lifestyle and that seems to actually affect the lipid panel pretty significantly so it was interesting study and yes it's worth checking out if you wanna look over few those values and most are things that that a doctor could easily test for you if you wanted to get that kind of test on yourself and then that that other article that i wrote on the eleven best blood markers to track for longevity what i'll do is i'll put lincoln the show notes to that but but those markers specifically that i went into in that article were red blood cell magnesium estra dial for both men and women which can assist with oxidative stress management high sensiti c reactive protein or CRP which is inflammatory marker your triglycerides HDL HDL ratio which is also known as your atherogenic index full lipid panel along with omega three fatty acid ratios your testosterone-free just awesome free testosterone your i won- insulin your complete blood count in your iron irons a very important one simply because you know haemochromatosis sister iron toxicity it it's it's important because when iron interact with any superoxide or hydrogen peroxide or any other metabolic byproduct in your body it can lead to a chemical reaction that produces a free radical known as a hydroxyl radical and those can be very harmful to cells and associated with cancer and heart disease and diabetes and nerd jennifer conditions as like alzheimer's and parkinson's etc it's like rusting your body so all link to that article as well if if folks want to look more parameters that might even more easily be tested by your buyer average doc or by company like wellness facts or something like that did you read this article before you had nineteen vials the blood taken i did but you know that blood panel that i did actually tested for everything that i talked about in that article about eleven best biomarkers attrac- it doesn't test for a few of these things that came out in this new study but that's to be expected because it's in new study so right is there anything in here that you would say like if you were were to have another vile or to take in that you would absolutely want on there and just get all of them and where where do you stand on that you know i'd probably look at blood levels camino acids a little bit more carefully which which is actually the test that you'd get for that would be a neutral vowel test or you can even get yeah it's called a neutral vowel will will include what's known as the forty i think it's called the the the organic amino acids profile so i look at something like a neutral analysis as well to look at some of these amino acid levels i think that could be important especially after going through this this most recent study so yeah yeah and and then finally one last thing that's interesting so we have known for a long time since two thousand eight actually that the use of the birth control pill can affect a woman's taste in men so what i mean by nine is when you smell a man like ajay the j. or ben hidden in a man smell are clues about what are called histocompatibility complex genes known as m h c the genes now histocompatibility complex genes as the name gives you a clue about can suggest to females the males compatibility with them meaning that if you marry someone or you mate with someone who has different m h c genes can you do you're likely to have children who are born with more varied MAC profiles and thus more robust immune systems and survivability ability and back in two thousand eight they did a study in which they showed that women on the pill undergo a shift in their preference towards men with breath similar not different MAC jeans meaning that they're likely when they're on the pill to marry a man who's not not quite compatible with creating a robust child and maybe not even quite compatible with that woman and what she would normally prefer from a smell and a sexual attraction standpoint if she were not on the pill okay so that this was something that that kinda hit the headlines a long time ago and has been rotated through research and books quite a bit since then so we already knew that but now this latest research surge that came out in the frontiers in neuroscience showed that women who use oral contraceptives are less likely to be able to recognize facial full expression of complex emotions okay facial expression of complex emotions meaning impaired social judgment so what they did did in this study was they had women engage in an emotion recognition task some women were on the pill some women were not and and they found that the women who were on the pill had a much more difficult time recognizing facial emotions like contempt like pride like fear like capping in what they suspect is that this was due to cyclic variations of estrogen and progesterone that were affecting a woman's emotion recognition an and influencing certain brain regions that allowed them to make decisions based on emotions some is if you're on the bill not all not only are you likely to marry or meet with an individual who's not quite compatible with you but you're also less likely to be able to accurately detect act their emotions and their expressions or anyone's emotions or expressions for that matter isn't that interesting yeah so oh interesting i i liked it they did highlight kind of their their prediction of the reduction in estrogen and progesterone and that being kind of the mediating factor because i know that when i was doing a lot more research in cognitive neuroscience looking at estrogens effects we know the estrogen is really kind of the facilitator of a lot of higher cognitive the functioning because they exert their effects on our prefrontal cortex and the hippocampus and then also estrogen induces both spinal genesis and sanath genesis in in those areas so essentially when when estrogen and progesterone are suppressed then that means that are neurons are not going to be as connected and firing as much in those is areas and there's also a lot of research suggests that reduced estrogen and progesterone leads to reductions in firing at the limbic system which is highly connected to our prefrontal colonel cortex so i i love the stuff i thought it was super interesting scary have been interesting yeah have you read joe lean brightens new book a hell yeah i i was considering getting her on the podcast a lot of women actually tell me you need to interview jillian brighton on the podcast and i was resistant to just because i think she's been on a lot other podcasts maybe said what she has to say but regardless of what about whether or not i get her on the on the show she has a new book called beyond the pill and for anybody who just heard what i mentioned and said oh well shit ben what's the solution then go read that book a gory book beyond the bill and i'll put a link to that in in the show notes as well it's beyond the pill by joelene brighton because she she highlights in pretty decent solutions for this whole issue with oral contraceptives and their effect on gesture on estrogen so i'll link to that one at ben greenfield fitness dot com slash four zero three and meantime what he thinks you jump into there are special announcements let's jump the nouncement while jay do you want to hear the good news the bad news i i never know how to answer that question i feel i can get that question asked to meet your on the answer that question yeah let's let's go with the bad news first because the good news is going to outweigh versus good i beat you down then a bill job so the bad news is that i i'm no longer the CEO of john i'm stepping down it's about handing over the reins i'm getting you know you really seriously i'm removing CEO from my business card and and i am i moving on so that does not mean kion is going by by for everybody listening in it means that i'm still the founder and and i'm still the visionary i'm still the inspiration for kion but i've decided my activities are best spent outside the nitty gritty date today of the office us work and instead best spent researching supplements and formulations speaking moving the dial in terms of just just basically getting out there and being the front man in the face man for the company rather than being involved in kind of like the c. suite day-to-day operations so i'm not see yoni mohammed i and ripping off my suit and tie pin striped suit and tie and i'm a frolicking off into the forest naked because i no longer have to be a big boy CEO so there's and we can just make the assumption that you're handing me well actually i'll i'll reveal more about who's taken over the reins but in the meantime oh everybody still gets a ten percent off site-wide discount at kion we've got completely mirror efficacious shotgun formulations of supplements and functional foods like are wonderful chocolate coconut energy bar are antioxidant rich gami and a whole lot more in that code drum please is b g f one zero they'll get you ten percent off as site wide this podcast is also brought to you by capex capex is i don't give give the enlightening get keen on dot com use code BG f. one zero get canned dot com capex this is it's a supplement implement it's created by my buddies at optimize irs so what they did was they took all the issues with ketosis constipation poor HCL production and bowel bowel production poor fatty acid absorption and a lot of the issues that people have when they ship to a high fat diet and even address research and address a lot of the genetic issues with people who maybe can't process fats correctly or have inflammatory responses saturated fats etc and they just basically sounds like a pitch against kito so we'll they put together all these settlements would actually help anybody even someone who's just getting started 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lifetime of your subscription all you do is go to butcher box dot com slash ben in your promo code is ben two zero so it's butcher box dot com slash van and enter code ben two zero and finally this podcast is brought to you by zip zip recruiter so when i wanted to bring on jay as sidekick for this podcast i had to go through thousands and thousands thousands of resumes until i found jay and probably wasted months if not years of my life neglected my children children didn't clip my fingernails and let my hair grow to an extremely unattractive volume and in retrospect i should've used ziprecruiter because ziprecruiter send your job to over one hundred of the web's leading job boards they use their powerful matching technology almost like the dating surface if is cupid but on steroids and they scan thousands of resumes to find people with the right experience they invite them to apply for your job as the applications come in the analyze everyone everyone they spotlight the top candidate so you never miss a great match think how much of my life i would have got back fight abuse ziprecruiter on a highway but didn't know hindsight's twenty twenty man yeah i mean you would have ended up right back where you're where you're at just wouldn't have taken you nearly as long run at but with less of my life wasted and now all of my listeners can try ziprecruiter for free the go-to ziprecruiter dot com slash green that's ziprecruiter dot com slash green ziprecruiter the smartest way to hire there you have it the only other thing i should mention him before we go into this week's cuna is that my brand new six hundred eight page volume of complete brain upgrading body enhancing and age extending goodness is now available for preorder on amazon it's called boundless just go to amazon search search for boundless ben greenfield or just go to boundless book dot com it's full of liberation boundless book dot com and check it out don't forget haven harrison from australia yeah i was listening to your voice debunked podcast a few weeks ago and the activated charcoal myth got me thinking i've recently taking taking a deep dive into olympic dental care using sodium bicarbonate and essential oils to keep my mouth hygiene health strong by dmitry minds about it so i was wondering wondering what does your oral care retain look like and what are your thoughts on fluoride calcium carbonate artificial sweeteners xylitol and salvato and just treat pace ingredients in general thanks and look forward to your response and more awesome episodes yeah that whole activated charcoal toothpaste thing turned out to be a big downer jere about that day when i listened to your podcast i was using that probably two times a day and then i shed a tear to proud of myself off charcoal in the toothpaste seen very progressive it seemed very hippy healthy seemed very bio hockey but the new research published in the british dental antle journal that i covered actually a few months ago now in that response to the to the vice article they examined fifty different charcoal toothpastes they found around that only eight percent of them actually contain fluoride which isn't that big of a deal because even the florida's good for your teeth you know i'm i'm not not necessarily opposed to using other things to strengthen teeth aside from floride which i'll get into but the fact is charcoal in toothpastes if you are looking for for a lot of the benefits that floride ken hafer teeth don't swallow the floride but it can have a lot of benefits for the teeth will charcoal completely deactivates that and in addition many of these charcoal toothpastes didn't have any research and still do not have any research behind their claims to detoxify or have of antibacterial antiseptic into fungal benefits and they also showed that and this was the most concerning thing to me that they absorbed the calcium and phosphate from the teeth and may actually weaken the enamel in the teeth so yeah that's why stopped yet so i didn't want week teeth i didn't want to bite into new merit and send a tooth flying across the room so ultimately batman de quit using charcoal toothpaste i just did i mean not that i if if you own gun to my head and use charcoal based toothpaste but it's not a staple it's not a staple in my in my tooth whitening protocol anymore now i don't want them evokes hanging and i know that harrison asks a lot more so how do i care for my teeth well well well mataya so i wake up in the morning and the very very first thing that i do is i wonder out of bed after i finished my gratitude journaling i go to the sink and i put about a tablespoon of oil in my mouth i'm going to do it then because i don't have to talk to anybody everybody stolen bed i can swish oil around in my mouth and not to worry about cou cou ooh so loyal and oil pulling very interesting it's been shown to actually more stress the gums an increase saliva production to reduce bacteria tiriac in the mouth but it also reduces inflammation we know that a lot of these harmful bacteria can wind up in the gut and so it's useful for gut health does well it completely knocks out bad breath dragon breath in the morning and that's partially because it gets rid of the bacteria that gets dropped on the gums is in and on the tongue it may help to prevent cavity there's been a few studies done on it that show that i could have an effect on preventing tooth decay it indefinitely reduces inflammation and improves gum health when i went in and got some some tooth work done several months ago my dennis asked me what i do to care for my gums uh-huh because he'd never before worked on somebody who had zero gum bleeding but had not been in for teeth cleaning in literally years i saw just oil every every single morning oil paul so i- oil about five to ten minutes some people will say go as long as twenty minutes but if you go as long as twenty minutes sometimes some of those bacteria can get reabsorbed into the mouth some of the oil can kind of go down the back of the mouth so i don't go for as long as twenty minutes but i- oil pull for five to ten minutes every every single morning and i used the extra virgin coconut oil for awhile which is just mind to us and then i switched to there i'm i'm not super sold on any specific brand but i ordered a brand of amazon i think it was the dirt brand but if if you just do a search for organic oil oil polling on amazon you're gonna come with a few different blands and usually they're mixes of essential oils etc and recently based off of an article that i read by a really great author who's written i think one of the best books out there on dental care it's called holistic dental care the complete guide to healthy teeth and gums holistic dental care the complete guide to healthy teeth and gums i started to add probiotics thanks to my oil polling protocol to actually improve the microbiome of my mouth so what i do is i take a lot of the oil and i crack open one capsule aw i use the seed probiotic so crack open one of the seed probiotic dump that into the oil or you can just dump it in your mouth long with the oil whatever you know whichever way you want to go and so i'm swishing with probiotic and oil so i'm improving the microbiome of my mouth in the same time decreasing bacteria killing off toxins cleaning cleaning out the gums if you swish really hard almost acts like a tooth floss so that was how i start my day and they have any flavor the the oil on the product doesn't really have much now it doesn't have much flavor now and then make sure that when you spitz but in a trash can cause if you spend to the sink of the toilet it causes houses built up a boil and clogs the toilet and the sink so very clear because yeah i do that thing in the morning now now the the next thing is that i typically do not do anything else for oral care aside from avoiding sugars and starches and things was like that until the very end of the day at which point i floss and i brush and at oh so you do not even brush in the mornings what you're i just do this oil in the morning and flush and brush in the evening now wow that'd be such a disruption to like my daily habit i'm actually i'm gonna try this just because i want to but that would so disrupt my daily habit i love it yeah so another thing that that artists gets into in her book that all all linked to a pretty good research study in the journal of integrative medicine that went into holistic approaches to oil health it's this concept of a chewing stick no chewing stick doc is something that is commonly used in iraq medicine and typically it's it's a stick from a tree and a lot of times they'll i use specific plants like licorice or something called the kutch tree or the juna tree in the US in many cases an apple tree or a pear tree like a hard like a stone fruit tree can also give you give you like a texture that allows you to actually get into the teeth almost like a like a floss but what they've found in iraq medicine is at connoisseur oil polling there are some antibacterial benefits in the bark and in some of the fibers of these is tree sticks that they use to clean the tea is kind of the idea of like chewing on a toothpick but you're chewing more on an actual like twig from from a tree now this is something i've gotten into but it's kind of on my radar i'm sometimes we're missed the talk about things on the podcast that i've researched but not actually done myself myself but it did intrigue me when i read this part of nadine's book about you know people who actually use a lot of chewing sticks with bittersweet wheat or astringent taste to actually kinda like clean the teeth during the day and you know i could see that being kind of like a cool way to like keep the appetite satiated or keep you from mindless seating is well i suppose that you could say that my habit of chewing gum might achieve a similar effect right now the gum that i choose called old epoch gum i get amazon's xylitol based gum and that probably is helping me clean my teeth throughout the day even though i'm only brushing once in the evening and then oil royal pulling in the morning but i choose epic gum and then occasionally typically one or two times a day all papa like nicotine gum too yeah that reminds me the person who did the physical on me this morning asked me if i used tobacco do you think the fact that you nicotine how did you answer them always said no because i don't but adjourn nicotine's you didn't ask me if i chewed nicotine gum right i mean you just answered truthfully there's no insurance adjusters listening right now if you guys find nicotine in my piss it's because it was in the air nicotine part of the same secondhand tunes what is it's like what rabbit hole i mean i say rabbit hole mixed up all the time anyways though so so chew on the gum all day i did the oil pulling the morning i do the tooth loss at night and i've kind of thought about like seeing if i could maybe and if somebody's listening in you know a good source of this i've thought about like i don't know i could probably go wandering on my backyard art and find the right kind of chewing stick or twig but it'd be nice to find something like on amazon that's just like some ira epic blend of twigs that you could chew on i don't know and then i also also use people called those two x two other tooth floss picks to floss picks i like those better than toothpicks with the actual flotsam you know i'm talking about right yeah i know exactly you're good rabbi okay so a few other things dr western a price was a dentist a lot of people don't realize that the guy who established the west nate price diet like what he started off with was examining people around the world with facial deformities like overbites and undefined cheekbones underdeveloped noses you know poor poor teeth formation etc and what he found as you'd visit a lot of different tribes and villages like the traditional eskimos and the the indian tribes in canada and the south sea islanders the australian aborigines you is he found a lot of really well formed teeth in the folks who had a not yet been exposed to a westernized diet but be folks who had at least ten times more vitamin a in vitamin d than the american diet back in western a day so we're talking about people who had an animal fat like butter lard egg yolks fish oil foods with with fat rich cellular oh euler membranes like liver and organ meats and fish eggs like row and shellfish and and so what he identified was what he called activator activator x. which played a really important factor in tooth mineralisation we now know that to be the fat soluble vitamin vitamin k two which is fantastic tastic no link for you know fertility in the endocrine system it's it's what cows or getting when the rapidly growing a green grass and and that that's what we find the butter when we're eating like butter from grass fed cows and so getting like a west and a price style diet set up is one of the best things you can do for your teeth help for your bone health for proper formation of the jaw etc so again like eggs egg yolk bone marrow liver deliver mineral rich bone bras variety of seafoods you limited sugar limited starches no processed carbohydrates are refined carbohydrates great supplementation with like a really good vitamin d vitamin k blend or like high vitamin cod liver oil this is how jackson i raised our children and and they have these you know jessica grew up with not very great teeth like she had a ton of dental work done when she was a kid and my teeth were were kinda sorta okay but our kids just have like knock on wood just wonderful beautiful teeth and strong bones and i think a big part of that is they largely grew up on you know just basic variation of a whole foods based west and a price diet and they even took cod liver oil for four years of their life from the time they were too until six they're using affirmative cod liver oil and i think that made a big difference as well so yes definitely do your kids do the oil pulling all they don't the oil polling there are some things that my kids don't do that i do that that i just haven't got him on the wigan for you like they yeah you know they'll wear like blue light blocking glasses at night i was talking about this the other night but they they always forget to turn on like the IRS software on their computers you know they tom i always gonna post-prandial stroll sometimes they flop in bed and read harry potter you know so you know i just do what i do and trying to force my kids but they know oil pull author up that early in the morning and they see me walking around swishing oil my mouth so you know teams get on the bandwagon at some point but i really feel it's been starting to do in the past few few months like adding to probiotic to the oil i think that really helps with the bio of the mouth with there's just so much emerging research on one of the keys to oral health being the maintenance of a balance and diverse microbiome particularly in the mouth so i think i think it's important so in that's cool man i drink a cup of course apps elixir before we got onto here and like any time i drink like especially coffee but if i drink like some mushroom tea i'm like begging begging to brush my teeth i feel it right now and so to hear that you go all day and when not brushing teeth until the evening since the gum that you too i think it's probably still feel things that i do for my own oral health a i do jal realignment therapy once a week during camouflage my massage therapist always finishes up and if you go to the show notes i'll put a video because i had her record a video of exactly what she does but she just does like a deep compression russian in specific areas of mouth and has me open close and it's like chiropractic work for my jaw it just pops everything within the jaw and whereas that might not be strengthening the teeth per se i think it's really good for vagus nerve stimulation and for over own jaw health and mouth health than mouth symmetry rian posher to do something like that so you know not only do i do a weekly visit drive ten minutes over to the chiropractor and they tweak my neck and my back and everything but then then i get that jaw realignment done once a week and i think that makes a big difference as well did you just start that because you had jaw problems initially just because you wanted to die ah she mentioned it to me so i had her start trying it and just feels amazing and your jaw just feels all lucy using the next day i think i probably carry a lot of tension in my jaw most likely cliff molly ecstasy i do at at my raves and so yeah so just get that job realignment therapy does the trick so that's cool and then finally you now as far as the ingredients in the toothpaste go look all a link to the environmental working group's database for choosing a toothpaste again i'm i'm not loyal to any specific brand there is that brand dirt that i like you can just get them on amazon and they sell like tongue scrapers and they have like an oil pulling the oil they have a good toothpaste but i i don't remember their toothpaste has charcoal in it or not but anyways all linked lead to their stuff on on amazon over in the show notes but just be careful of carrageenan right that's used to thicken and stabilize toothpastes but it shouldn't be consumed regularly wrigley in my opinion look our sodium laurel sulfate so that's a surfactant enter the foaming agents that also is not that hot of an ingredient to having your mouth or on your body look out for titanium dioxide just because that's a nanoparticle that can penetrate your gums and might be mildly carcinogenic in neuro toxic and then look out for floride even though that can help to prevent cavities and tooth decay you just you want to be careful about ingesting it so for me titanium dioxide sodium laurel sulfate coalface encouraging and we'll be big nose and then floride i'd be careful with the speci- pretend like swallow your toothpaste and stuff like that i'm not against floride i'd just against like the the actual consumption like the oral consumption of it so yeah how calcium carbonate i don't know if there's a lot of issues with calcium carbonate yeah yeah okay on the activated charcoal i realize a lot of people will use that for whitening but you can also and i think we talked about this on the podcast at some point while ago you can use food grade hydrogen chirac side and switch with that or if the oil pulling oil that you're using has coconut oil in it the lord acid and that can get rid of plaque and bacteria which are pretty major contributors should be yellow teeth so you may be just good enough oil polling as far as the whitening effect goes so yeah so you have it and i'm sure we're gonna have balloons of dentists right in with even more tips so anyways though i'll put a link to all this stuff i just mentioned the show notes over at ben greenfield finished dot com slash four three hi ben melissa from ontario canada here i work on call with very unpredictable and sometimes long hours and a few few times a month i work overnight because of the nature of what i do i can't predict which of those nights i'll be working in advance i've also been devoting five to six days a week for the last two years two regular cross it training i'm trying hard to make progress as far as muscle gain in fat loss goes i understand working nights and lack of sleep hinders injures these goals and i've learned that it also causes cancer in some people but i was wondering if you could provide any insight as to how i can minimize the damage of my chosen profession on my overall house i don't know just quit your job i do only logical the only the only thing can you do we did a or you quick quick cross fitting that can help out you know we did a podcast longtime ago was podcast to twenty nine on limiting damage from night i chipped work and we took a deep dive into some of these things on that podcast it can be a pretty big issue you know the the problem with night nightshift is we know that it causes endocrine disruption we know it causes circadian rhythm disruption may be mildly carcinogenic like like there there are a lot of issues not just wanna sit here in in scaremonger but you know might actually want to quit you yeah i mean they've done studies on increased risk of heart attack you know the british medical journal reported way back in two thousand twelve on that increased risk of depression it really shifts the hormone leptin so oh you're you're more likely to engage in mindless eating increased risk of obesity a lot of blood sugars regulation and a loss of insulin sensitivity that increases risk of of diabetes it shifts the similar to jet lag shifts the home in the gut and it can actually cause a lot of gastrointestinal problems you you get a disruption of the pineal glands production melatonin we know that people work night shifts also have lower levels of vitamin d so that you know there's there's a lot of proven issues he's so what i wanna go through is what i would do if i needed to work night shift and you want a bio hack the facts of nightshift work talk about biohacking effects of night shift so here is what i would recommend a use light very specifically to shift your circadian rhythm meaning that you need to trick your body into thinking it's daytime on any of your overnight shifts or the best ways to do that it's three things you need to do number one there is a worn pair of glasses called the re timers they produce a green light that's less damaging damaging to the retina than these blue light boxes i use it when i travel i use it when i come home from long travel it's called re timer it's pair of glasses that produce light that that you put on you pair that with something called the human charger which is a set of the in ear light producing buds that do the same thing but those does actually stimulate the photoreceptors in the ear okay both of these will trick your body into thinking it's daytime no matter where you're at in the world a lot of these tips on giving to folks can also the very effective for jetlag number two when you finish that night shift or when you're getting close to finishing that night shift put on a pair of really good wraparound around red lens based blue light blocking glasses i i'm a i'm a big fan of the raw optics brand 'cause they blocked four hundred four hundred eighty nanometers of light which is the exact spectrum blue light that you wanna block and they have a wraparound version that keeps life from coming into the little cracks in the corners okay and then finally finally i would recommend that if you've got the ability to be able to get one of these jews infrared light panels because that can simulate sunrise days and sunset right the same type of red light that you'd see if you were to go out when the sun is rising or the sun is setting that you get in front of an infrared light panel l. a. at the end of the shift and be at the beginning of the shift so you're simulating sunrise and sunset okay so that's how you'd wanna use the light component of things now we also know that there are two ways to combat the effects of sleep deprivation or poor circadian locating rhythm i think we talked about this a few episodes ago briefly but basically we know that low oh level aerobic exercise spread throughout the day along with brief ten minute forays of higher intensity exercise spread several times throughout the day or the best way to work out if you're sleep deprived or engage in circuiting rhythm disruptions like jetlag what i mean by that is rather than say like hitting the gym hard for an hour when you can squeeze it in or going for thirty minute lunchtime run or whatever instead you move low level like walking a taking taking the stairs alternating from a seated to a lunging to a standing position at centre while you're working and then be stop and do some very brief high intensity density ten minute ish long workouts two to three times a day so an example of that would be a you get a treadmill or little garner that fits it's underneath the desk you know i i like little manual desk treadmills because you don't have a motor so they don't produce a lot of like a non native e. m. f. and you simply walk on the treadmill the warriors work but you combine that with brief stops to exercise hard you know one of my favorite ways to do that is this x. three bar variable resistance training elastic band handle l. l. stimulate hundreds and hundreds of pounds and you just basically do a couple of ex three bar set spread throughout the day along with walking on that treadmill as much as you can during the day assuming this desk job if you're a nurse fire fight or something like that you might not even need a manual treadmill you know you've got other ways you can stay active during during the day or during the night but brief harder workouts that are just ten minutes long that's better than just finding an hour time during your shift to hit the gym yeah just build the pomodoro breaks i think that's one of the greatest ways to do this really helps to split your day up as and i've recently didn't instagram post on micro micro workouts to if you get an instagram dot com slash ben greenfield fitness scroll down through that feed because i have a really great post teaching how to do these things called micro workouts which are exactly that just these little ten minute workouts that you do every hour or two the next thing would be something i'm doing right now someone have a podcast coming on soon it hasn't come not yet in that is grounding or earth thing me and use of grounding patches grounding matt grounding shoes there's a lot of research that has been done on circadian rhythm disruption specifically studies if you read the book earth thing by clint ober on night shift workers and on jet lag that show that a lot of the dilatoriness inflammatory effects reverse by getting outside barefoot touching the ground using grounding matt using grounding a pad using grabbing shoes i i'm actually experimented with some mcclintock products right now i have a patch attached to my foot that's got a little cable on it going at the door my office with a rod driven into the ground running hardcore right now and a grounding in earth thing that's another thing i'd really look into a company called ultimate longevity makes these things i'll link to show notes would you just do that during the day at work or just set aside specific time to actually the minimum of twenty minutes to actually get effective dose of negative ions that you give near skopje at least twenty minutes so twenty twenty twenty minutes take a probiotic like a mention i'm a huge fan of the seed probiotics because they survived the acidic nature of the gut they've got some other things mixed in there like pomegranate seed extract that provide you with a prebiotic source so because the microbiome impacted nights schick were nice nice shiftwork probiotic also because we know based on research that vitamin d becomes depleted use of vitamin d but you something like the thorn vitamin d because it's scott vitamin k in there and if vitamin k isn't in there along with your vitamin d you can alone absorption consider the use of a neutral pick if necessary three that will quell neuronal inflammation so there are specific things that can lower neural inflammation improve specific minerals and amino acids that can help to strengthen the blood brain barrier you're because all of that is going to be affected by night shift work on a big fan of the products by qualify for this the quality of focus or the slightly more expensive but but even more effective quantum mind these are new tropic blends some of the best out there in my opinion they're made by company called neuro hacker you know people ask me you know just just in short simple terms there's one thing i was going to get for the new trump effect what would you get you know beyond something like you know cup of coffee and smoking a cigarette and i'd i'd say a quality of mind for qualif- occas would be the way to go for that next and finally when you're done with your shift work and you're ready for sleep i would do three things if you can afford it get a new calm or get a circadian device both will stimulate your vegas nerve they'll shut you down down super fast i've got both i swear by these things you know the the new calm is more expensive than circadian it works better but it's it's like five thousand bucks whereas the circadian i think is under a thousand okay but both are going to stimulate the vagus nerve decreased cortisol causes this flood of gamma amino be tired acid which is an inhibitory neurotransmitter and help you to fall asleep fast no matter what time of day it is no matter where you're at so oh i use a little bit of good technology to stimulate the vagus nerve i'd also consider two different supplements on number one would be melatonin my favorite version that is the the sub lingual the light osama melatonin made by quicksilver scientific while i mean just one score that stuff and you feel within like five minutes and sometimes i right do we'll take like eight squirts you're out like a light that's made by quicksilver scientific and then doc parsley sleep remedy a doctor kirk parsley ashley he developed this for like hard-charging navy seals to help them fall asleep fast in in this stuff works really well if you combine that with a little bit of the quicksilver melatonin tonen even though dr seuss sleep remedy already has a little bit of melatonin in it i think that one two combo is gangbusters and you know i know i've said before on the a show about CBD that you could throw CBD in their son necessary but i would at least use like sleep remedy and then the quicksilver scientific melatonin and and if you wanted a third through the CD in there so i realized i was a lot but you know we're talking about hacking we're talking about hacking right we're talking about using as many stops as possible as many little little life hatcher bio hacks possible to move the dial a lot better than you might be able to do on your own without the use of better living through science so that's where army so one thing that probably goes without saying is that a lot of individuals especially a lot of patients that i've had who do night shift work we'll come in and complain about kind of the damage that it's done on their health on their sleep and then one of the things that i'll assess as their overall caffeine intake especially if they have kind of these irregular either night shift work schedules and i find that there's there's some individuals who i met who are just like pumping coffee through their veins the entire time that they're working nightshift schedule and then they're like yeah and then afterwards i can't go to sleep but i needed the caffeine to stay awake and so it's kinda like this damned if you do damned if you don't mind set and i would say that just watch out for minimizing your caffeine intake if your night shift working i mean treated just like any other day and don't overdo it on calf unless it's kion coffee kion drink as much as you want the other thing i was gonna say is what's your thoughts on maybe introducing like molecular hydrogen in order to kind of like offset some of the inflammation inflammation that might occur when you are when you're kind of putting your body through this i mean there's a lot you can do to shut down inflammation i was trying to keep things as brief as i could good and there's not any specific research i could find a molecular hydrogen and jet lag or nightshift work per se but yeah i mean it could be used a few of those molecular hydrogen tablets and throw few those goes in as well yeah well what do you think got time for one more i think we've got a few minutes eight then my name is mike and i live in washington and i just have a question for you my fiance has would seems to be very long periods of menstruation her periods it's typically lasts for seven days sometimes as long as ten days and they are often very painful very strong willed person and she is skeptical of doctors and she has resisted the urgings of myself and her close friends to see a doctor about this but i know that there is a better way to do this i'd like to know if you have any insight on some natural ways to treat this issue and perhaps how i can best support her in making the decision for long term health thanks well even though my my wife just doesn't have a lot of issues with PM math off or super irregular periods she did you start doing one thing that helped her a ton like like her libido which i'm not complaining about her energy levels roles especially during her periods her headaches that she used to get during periods she started using progesterone she started using progesterone and and it's really interesting because you know when when you step back and you look at PMS for example there's some pretty significant associations nations between the sex hormones estrogen and progesterone and serotonin and there's also some interplay here with what's called the gabba system so the levels of progesterone again arise after ovulation and then they're going to decrease right before the onset of bleeding and remained low during during menzies enduring the flicker phase so this low progesterone can actually affect your gamma amino be tirec eric acid levels is your inhibitory neurotransmitter and that seems to have some effect on some of the severe mood shifts that can occur particularly during the ludi ludi phase of the menstrual cycle now replenishing with some progesterone during that time when address thrown is normally low seems to be helpful awful for a lot of women and so that's that's one thing that you could consider the the brain levels of the neurotransmitter gabba could also be influenced by like a topical gabba cream or the use of like a gamma tarik acid supplement like mentioned like that that doc partially sleep remedy stuff talked about that's got that's got gabby innings and that's that's one thing that you could do if you weren't gonna use a hormone-like progesterone they're also supplements you know like on it has one called new mood that has five HT peon that could also help with some of the serotonin issues that can contribute to PMS that's why a lot of a lot of women women who are on a selective serotonin reuptake inhibitor they find alleviation of psychological symptoms associated PMS and you can also also get some of the same effects by using something like five HDP which is what's new mood or the dock partially sleep remedy hasn't it so out consider progesterone own i would also consider something with five t p or gabba or both okay so that that would probably be the biggest thing and again my wife doc noticed a huge difference when she started onto progesterone now they've also looked into some other things that could cause irregular periods or elongated periods to be effective treatments other is one pretty big an interesting study on the use of yoga yoga done five days a week for six months arose significantly lowered the occurrence of irregular menstruation that was probably due to some regulation or mentors but yoga olga has a lot of different studies behind it for reducing menstrual pain and emotional symptoms associated menstruation so it seems like a simple regular frequent yoga practice done both both during the period but then also throughout the month seems to be very effective as as exercise is in general especially aerobic exercise but yoga in particular seems to be the best form of movement another interesting study of on irregular periods found that daily a-league ginger supplementation taken around two thousand to two thousand milligrams of ginger powder especially during the first three to four days of the period could be very effective for painful periods and also for elongated or irregular period so ginger would be another and go for something like ginger powder like organic ginger powder more than just like trying to trying to chew your way through a wheelbarrow full of ginger root but ginger would be another one cinnamon similarly early has been found help regulate menstrual cycles and also to be an effective treatment for women with p. c. o. s. it's been shown to reduce menstrual pain and bleeding to relieve some some of the nausea and vomiting associated with this maria and so in this case it'd be sailon sentiments ceylon cinnamon might be because of the effect that has on insulin sensitivity but cinnamon appears appears to be another vitamin d as well low levels of vitamin d so i would test your vitamin d because low levels of vitamin d have been linked to irregular periods and taking vitamin d may help to regulate menstruation like i mentioned you'd want to have the vitamin d along with vitamin k but that'd be another the one that look into it'd be a vitamin d vitamin k blend now if this is related to insulin sensitivity which it isn't a lot of women especially women have p. c. o. s. in addition to ceylon cinnamon and ginger apple cider vinegar is another and in studies it's been about an eighth of a cup so we're talking about that the that come out to about a shot glass of apple cider vinegar a day maybe a little bit more could help to regulate periods especially if they're related to insulin sensitivity sensitively and then there's there's one final compound that seems to have some pretty good effectiveness in evidence for leading menstrual cramps headaches and and some some of the the PM's not for regular ministration but just for some of the issues that occur PMS and that's brome lane bro malade he does something you're gonna find in a lot of protea lick enzyme complexes like whoa benz i'm at cetera not to our own horn like we have it in in the kion flex supplement climent because of of some of its potential for for regulating a natural inflammatory process but portia enzymes in addition of brome lane which you'd find him pineap- would would be like pain that you'd find it papaya trips in trips in which you'll find some meets a getting a prolific enzyme type of supplement preferably taking on an empty stomach because we don't take it on empty stomach can work on food but if you take an empty stomach it has a little bit more of an effect from from more like medicinal standpoint i would consider the use of an enzyme complex as well so those would be those would be a few of the biggies those would be some things that i would look into probably the top of the list would be something like a five HDP precursor to rarely serotonin levels a gabba type supplement like a p. h. gabba gabba and then progesterone so those are the biggies good rex man i don't have anything really say other than that you did it you can thank me once all the women in your life and tain now entering their periods well what do you think should we should we give some swag out i'm in a giving mood today so this is the part part of the show where if you leave us a really nice review on apple podcast or spotify or pandora or wherever you listen to podcasts and can you hear your review right on the show we're gonna send you swag bag all you need to do is email your t shirts is to gear at ben greenfield fitness dot com gear at ben greenfield dot com and when you do we are going to send you some swag cool t-shirt BP free water bottle cool beanie so jay you gotta review review looks like we might have an MD that wrote this room you so it's by paul miss yod 'em all fighting that's right and if he gives a five star review the nino's legit and he so he coined this one highest quality podcast on fitness nutrition wellbeing and life like eddie ins with life there he says consistently gently get more value from ben greenfield's podcasts than any other i have come across in the realm of fitness nutrition wellbeing in life i learned at least one a new concept each podcast that i can put into practice and apply to my life perhaps it is bins open-mindedness and humility humidity that impresses me the most highly recommended thanks paul that's nice very nice appall it's the humility been and that open minded very humble if i don't say so myself yeah you spend extremely open minded nine we'll cool thank you all and we'll get we'll get a swag big out to you again to see gear benkrifa fitness dot com with your t shirts is everything we talked about from the night shift remedies to some stuff regarding outing prolonged periods to recommended t care tactics all those research studies we talked about and a whole lot more all put over at ben greenfield fitness dot com slash four zero three and in the meantime jay go and see if i can plug up some of these needles yeah i try to get rid of the needle bruising and nicotine gum are man i'll see on the flipside flipside thanks for listening to today's show you can grab all the show notes resources pretty much everything that i mentioned or at ben greenfield fitness dot com along with plenty of other goodies from me including the highly helpful ben recommends page which is a list of pretty much everything that i've ever recommended for hormone sleep digestion fat loss performance and

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