Entheos Academy – How to REV the Human Machine: Recover, Elevate, and Vitalize with Ben Greenfield

Entheos Academy – How to REV the Human Machine: Recover, Elevate, and Vitalize with Ben Greenfield

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Entheos Academy – How to REV the Human Machine: Recover, Elevate, and Vitalize with Ben Greenfield [WebRip – 1 MP4]

Ben Greenfield is a coach, author, speaker, ex-bodybuilder and Ironman triathlete. His science-based approach to health and performance has revolutionized the way athletes and exercise enthusiasts live, train and eat.

How to REV the Human Machine: Recover, Elevate, and Vitalize

Whether your goal is to lost 20 pounds, run a 5K, get ripped, live as long as possible, complete an Ironman, do an adventure race or just breeze through life with absolute confidence in your body, being the best you can be is difficult when you’re held back by frustrating issues such as brain fog, body fat, an irritated gut or sore joints. As a result, most of us live our lives at just a fraction of our peak capacity, completely powerless to tap into our full potential or to our their goals as quickly as possible. But what if it didn’t have to be that way? What if you could squeeze every last drop of excitement and living out life, and also be healthy on the outside and healthy on the inside? I call this feeling of achieving your ultimate performance potential “getting revved” – and here are the top 10 ways you can do it: The Top 10 Big Ideas

1 De-Stress

I have a friend who works at the hospital, so they get a chance to review the blood cortisol levels of a wide variety of people coming in and out of the medical facility. And just about every single person that walks in the door has skyrocketing cortisol values. Cortisol is a potent stress hormone that slowly destroy your delicate adrenal glands and disrupts your physiology when chronically elevated. But let’s face it. Armed with captain Google, you can literally find millions of stress fighting articles, websites and books. And I’m not going to pretend that I can, in a single article, comprehensively address every single stress-fighting method out there. But what I can tell you are the best ways to stop stress that I’ve found to be most practical and effective for nearly everyone. They are, in no particular order of importance: 1) breathing; 2) meditation 3) tai chi; 4) yoga; 5) heart coherence 6) a hobby and 7) sleep. Want the nitty-gritty details on each of these strategies? Click here to read a comprehensive article I’ve written on the 7 best ways to reduce stress.

2 Shut Down Inflammation

Inflammation is a local response to cellular injury that is marked by blood vessel dilation, pain, redness, swelling, heat and tissue damage. It can happen to your gut, your brain, your joints and your muscles, and when it happens, that part of your body is held back from peak performance. For most people, food is the #1 source of inflammation – particularly the wrong types of food. In an article I wrote predicting some of the top health trends we’re going to see in the future, I listed inflammation as one of the biggest considerations. So how do you know if you’ve got inflammation in your diet? In 2010, researchers at the University of Sao Paolo reported results of a small pilot study in which something called the “Inflammation Factor Rating” accurately predicted food inflammatory responses in human subjects. A larger trial is now underway, and in the meantime, you can now find charts that list the inflammatory potential of just about any food. One of my favorite websites for finding out how much inflammation potential a food has is InflammationFactor.com.

3 Sleep Better

There’s a reason that sleep is listed as one of the most potent stress control strategies I mention above. It is during your deep sleep stages, particularly between 2am and 6am, that your body’s core temperature drops and nervous system repair and recovery takes place. If you struggle through the day with brain fog, have difficulty focusing or suffer from frequent immune system attacks, poor sleep is usually to blame.

There are many steps you can take to get better sleep, including avoiding blue light wave spectrums from computer screens in the evening, keeping your room slightly cold, using special audio tracks called “binaural beats” and much, much more. But the first step is going out of your way to learn these strategies and become a “selfish sleeper” who prioritizes sleep as one of the most important things in your life. To get started into some of the best resources to get better sleep, eliminate insomnia, and even beat jet lag, check out this article.

4 Detox Your Body

If your body has ever been exposed to over-processed and refined foods, chemical additives, antibiotics and pharmaceuticals, pesticides, herbicides, chlorinated water, artificial sweeteners or anything else that might remotely be consider “unnatural”, then you have toxins on board. For example…during this past year: Did you drink many diet sodas?

Eat much non-organic or farm-raised meat?

Travel extensively?Chomp on fruits and vegetables without washing them?

Get sick and have to get on a drug protocol?Engage in a few excessive nights of drinking?

Get exposed to second-hand smoke?

Spend much time around office or household cleaning supplies? I don’t know about you, but the answer for me to many of the items listed above is “yes!”. So I personally detox my body at least once a year – typically in the off-season when my levels of physical activity and exercise are lower. Think of a detox just like spring cleaning. Heavy metals, toxins, pesticides and other compounds that your body is unable to metabolize can accumulate in your tissues, cells, and digestive tract – and there can certainly be enough toxins accumulated in your body to be able to affect the way your metabolism, brain and other important organ systems function and perform. When you detox, you can feel a whole lot better, and almost “reborn” in a way, especially if it fixes some of the issues that are very common with toxin build-up, such as brain fog, gut distress, chronic fatigue, joint pain, etc. A detox can be as simple as juicing fresh fruits and vegetables for a month, or as complex as taking special detoxification herbs and supplements. To learn more about exactly how you can detox your liver, your gut and your entire body, click here.

5 Optimize Fat Loss

I’ll let you in on a little secret: exercising and beating up your body with a ton of physical activity is not an ideal way to put yourself into maximum fat burning mode. Instead, light levels of physical activity or mild “discomfort” throughout the day is the true way to maximize activity of fat burning enzymes. This includes using things like a standing workstation, taking cold showers, avoiding sitting for long periods of time, deep diaphragmatic breathing, using intermittent fasting, and a host of other “unconventional” fat loss techniques. To learn 12 of my most potent unconventional ways to burn fat, I recommend you review this two part series over at Quick & Dirty Tips – here’s Part 1 and Part 2. It’s not that you should avoid exercise – it’s just that you need to learn how to “biohack” your entire life to maximize fat loss, rather than relying on a gym to do it! 6Add Lean Muscle Muscle is youth. Muscle boosts metabolism. Muscle makes you look tight and toned. And muscle does not mean you have to look like a freaky, swollen bodybuilder. It simply means that you expose your body now and again to heavy loads that initiate a lean muscle fiber building response and a hormonal response that improves things such as longevity and fat loss.

For example, I keep a pull-up bar installed in the door of my office. Every time I walk under that bar, I have a rule that I must do 5 pull-ups. I also try to lift something heavy at least once per day – whether it’s wrestling with my kids, gardening and pushing around a wheelbarrow, or lifting a barbell out in the garage. When was the last time you lifted something heavy? If your body is not exposed to loads, it atrophies – quickly! Click here for many tips for how to quickly build strength and maintain muscle (without getting too big and bulky).

7 Develop Full Body Performance

Often, endurance or strength are prioritized to the detriment of the finer things in life – such as balance, mobility, flexibility and posture. Take balance, for example. Maintaining balance requires coordination of three different sensory systems:

1) Your vestibular system – the sense organs in your head, primarily your ears, which regulate your equilibrium and give you directional information as it relates to your head position.

2) Your somatosensory system – the nerves called “propriocepters” in your joints, along with the pressure and vibratory sense information in both your skin and your joints.

3) Your visual system: The visual ability of your eyes to figure out where you head and body are in space, and also your spatial location relative to other objects. So if your ears, joints and eyes aren’t properly taken care of or given a chance to “workout”, then your balance suffers dramatically – and a result, you lose your ability to move gracefully, be good at sports, or even see, feel and hear as well as you’re supposed to. From single leg balance drills to eating egg yolks, there are a variety of ways to increase your balance, and here are some of the best ways to do it.

8 Tune Your Brain

From creativity to focus to motivation to IQ, your brain is responsible for ensuring that you maximize the enormous potential of the human psyche. Unfortunately, most people walk around with inflamed brains, depleted neurotransmitters, and a broken hypothalamus (one of the primary control centers of your cranium). But the right combination of nutrients, supplements, smart drugs, gear and even brain exercises, you can achieve a level of mental superiority. And it’s not as hard as you might think – nor does it necessarily require expensive brain-hacking electronic equipment. For example one simple technique you can use is to simply take 1000mg of curcumin (a natural component of the popular spice turmeric) when you get up in the morning. Other strategies include learning a musical instrument, spreading small doses of protein throughout the day, and getting adequate sunlight exposure. For more “brain hacking” tips, click here.

9 Fix the Gut

You’re not alone if you think of your gut as one long twisting garden hose that extends from your mouth to your butt. But the gut is way more complex than that. For example, 3/4 of your immune system is in your digestive tract. And that entire immune system is protected from the external environment by a thin, fragile lining that is only one cell-thick layer. If that lining is damaged and the barrier becomes penetrated, crazy things happen. You become allergic to foods you normally would have been able to digest just fine, you get sick much more easily, your immune system become overactive, and a result, your body becomes overrun by inflammation. Your gut is very much alive and crawling with critters too. Over 500 species and 3 pounds of bacteria in your digestive tract form a giant ecosystem that helps you to digest food, regulate hormones, excrete toxins, and produce vitamins and other healing compounds that keep your gut and your body healthy. If that ecosystem out of balance, then a bacterial imbalance called gut “dysbiosis” is the result, and that can result in gas, bloating, brain fog and many other concerning issues. Brain fog? That’s right: your gut is intimately tied to your brain and mood too. This is called the brain-gut connection, and author Jordan Rubin describes this relationship quite well in his book “Patient, Heal Thyself“: “Early in our embryogenesis, a collection of tissue called the ‘neural crest’ appears and divides during fetal development. One part turns into the central nervous system, and the other migrates to become the enteric nervous system. Both ‘thinking machines’ form simultaneously and independently of one another until a later stage of development… …Then the two nervous systems link through a neural cable called the “vagus nerve,” the longest of all cranial nerves. The vagus nerve “wanders” from the brain stem through the organs in the neck and thorax and finally terminates in the abdomen. This is your vital brain-gut connection.” And then there’s your liver, which is also part of your digestive system. Your gut has to somehow get rid of all the toxins produced as byproducts of your metabolism by circulating food components to your liver. If liver or gut is no functioning properly, your body becomes toxic and your health greatly suffers. Your liver destroys old red blood cells, manufactures proteins and blood-clotting agents, manufactures cholesterol, stores glycogen, fats and proteins, converts fats and proteins to carbohydrates and lactic acid to glucose, transforms galactose (milk sugar) into glucose, extracts ammonia from amino acids (proteins), converts ammonia to urea, produces bile, stores fat soluble vitamins, converts adipose fat into ketone bodies, and neutralizes pharmaceuticals and alcohol. So just imagine what happens if that important organ gets broken. The list goes on and on. From the digestive glands in your mouth to your esophagus to your gallbladder to your stomach to your small intestine to your colon I could go on and on with examples of where things can go wrong inside your “giant garden tube”. So if you’re serious about getting revved, you must fix your gut. Here’s where to start.

10 Hormonal Balance

Hormones are the chemical messengers in the body that travel through the bloodstream to nearly ever organ and tissue in your body. But from too much estrogen to too little testosterone to too much cortisol to too little progesterone, hormone imbalances are one of the most common health issues seen in nearly every individual living in a modern, industrialized society. Unfortunately, if hormone imbalances are left untreated it can result in serious medical conditions like diabetes and cancer, as well as less serious, but quite annoying issues such as an inability to lose weight, low libido, fuzzy thinking, and irritability.

Simple salivary tests can easily identify hormonal imbalances, and often, these imbalances can be fixed through simple lifestyle and dietary adjustments. For example, a woman who struggles with an inability to lose weight due to estrogen dominance can do things like lower intake of commercial meat and dairy, increase intake of dark leafy vegetables, avoid personal care products with high amounts of chemicals, and take care of the liver by the use of natural detoxification compound such as cilantro and green tea. For lots of additional tips on how to cure your hormones, take a listen to a podcast that I recorded with a physician and hormone expert. Congratulations. You’re now equipped with what you need to know to squeeze every last drop out of life – to “get revved”, so to speak. When you put all the pieces together, it’s an amazing feeling. Enjoy.

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