Boundless Life

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Jan 30, 2013 free podcast: Top 10 Ways to Boost Your Libido Also: when and how to use bitter melon extract, can you suffer withdrawal from adaptogenic herbs, the best allergy remedies, ways to stop hair loss, and when to combine cardio with interval training.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or (if you hate the sound of your own voice) scroll down to the “Ask Ben” form. Please don't forget to give the podcast a comment/ranking in iTunes - it only takes a minute and it helps grow our healthy and fit community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+.

• Why most hotel gyms fail, via @samiinkinen.
• Stuff you probably didn't know about thyroid testing (during this announcement, I mention the new WellnessFX for hormone testing).
• Great earthing/grounding video - this is why I sleep with Earthpulse every night.

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Tunes Review Contest: Make us laugh! Leave the funniest, craziest (but clean) review on iTunes and win a 20 minute one-on-one consult with Ben!

Saturday, February 2, at 6pm PST - Coaching with Ben Greenfield. Ben is rolling out a new coaching program for folks who want to use the most cutting-edge training, nutrition, supplement and "biohacking" techniques that exist. It's going to be pretty revolutionary stuff - basically allowing for huge results with very minimal time commitments. You can join Ben this Saturday at http://goo.gl/McL9M for a special video announcement that will go over the details. If you're serious about coming on board, there will be a replay available (at that same link) which you'll need to watch within one week of the video being released (after which all seats to the new coaching program will be closed for 2013.) 

Top Health, Fitness & Diet Books of 2012: Ben read a LOT of health, fitness and nutrition books during 2012. As a matter of fact, he read an average of 6 books a month. Some were good, some were bad. Curious what he read? You can find out for free, and ask your questions LIVE.

Thursday, January 31, 12pm PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body’s physiological response to heat. You’ll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU’s from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908.

Get featured on the podcast by creating your own MyList -here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else),
2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page,
3. I'll choose the best list, and contact you for an interview about why you chose the items on your list.

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more.

2013 training camps:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 14: Vietnam Trip. The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race.
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill up fast!

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As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Alex asks @ 00:27:47 What is the best way to use Bitter Melon in terms of dosage, usage and should take it by itself? ~ In my response, I refer to MPX100.

Allison asks @ 00:33:31 She began taking TianChi after hearing about it on the podcast in October of 2012 and took it pretty consistently until about the beginning of January 2013. After coming off it she has experienced unreal hormonal swings, PMS that is amplified, and two full periods this month separated by only a week. She's wondering if something in the adaptogenic herbs may have caused her hormones to go haywire when I stopped taking them. She is currently trying to get pregnant so this weirdness is kind of putting a kink in the works. She's been to an ob/gyn and had a pelvic exam and other tests and found nothing. ~ In my response, I refer to TianChi.

Anonymous asks @ 00:39:43 He is 38 years old and races 70.3s and yet he doesn't have the libido he once had. He knows he isn't 19 any more but still… he would like to try some natural remedies. He tried Vit D3 (life extension) and some Cod Liver Oil (nordic naturals) and the Horny Goat Weed extract (NOW). Are those good brands? Is there a more pure form to get Horny Goat Weed? Do you think it even works? ~ In my response I list: 1. Oysters 2. Cold Showers 3. Any nitric oxide, citrulline or arginine blend, or dark chocolate/red wine. 4. Kamagra: www.FasterKam.com www.KamagraFast2.com 5. Heavy Lifting and/or Sprinting + Avoiding Chronic Cardio 6. The right bike seat. 7. Avoid porn. 8. Bioidentical hormone replacement therapy with a compounded pharmacist, particularly using the www.thewileyprotocol.com OR liposomal progesterone for women. 9. Avoid large meals  10. Herbal blends: RenewMale stacked with TianChi.

Eric asks @ 01:01:32 Is wondering about Finasteride (or Propecia). What happens to the testosterone that is left? Does it mean that he has more testosterone in his body? Should he be worried about it converting to estrogen?

Carlos asks @ 01:08:15 He is experiencing bad allergies this year from pollen. Is wondering if you have any recommendations for natural products or vitamins that will help with allergies. ~ In my response, I mention www.naet.com, Sinus Buster, and this post on asthma that I did with Dr. David Minkoff.

Jason asks @ 01:15:23Is using the Little Method of interval training on the treadmill. After he does the interval training he likes to do some sustained cardio training. Is that going to negate the afterburn effect that interval session is giving him?

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Jan 23, 2013 free podcast: How To Grow Your Own Superfoods. Also: the benefits of training in the heat, does a minimalist training schedule work, the best way to treat IBS and constipation, how to stay fit and feel good while pregnant, and are plyometrics more effective after lifting weights?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+.

• One reason why Boron WILL be included in the new multivitamin I am designing.
• Moving a lighter weight slower (i.e. A "Body By Science" approach) can still grow muscle.
• Electrical stimulation CAN give you an aerobic response-1 hr, 3x/wk, placed on major leg muscles.
• Wanna make your kids vitamins?
• If you're doing cold thermogenesis, then green tea, caffeine or ginger before may enhance fat loss results.
• Chewing caffeinated gum can help cycling performance & here's a brand guide.

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DATE CHANGE - Thursday, January 31, 12pm PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body’s physiological response to heat. You’ll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU’s from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908.

Get featured on the podcast by creating your own MyList -here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else),
2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page,
3. I'll choose the best list, and contact you for an interview about why you chose the items on your list.

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more.

2013 training camps:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 14: Vietnam Trip (details TBA). The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race.
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill up fast!

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As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Adam @ 00:25:16 Wants to know if it is smart to train in the morning when it is cooler or to train in the heat of the day (thinking back to a study that showed heat training had similar benefits to training at altitude). Also, would it differ depending on the type of workout (speed vs. base training). The marathon he is training for is not in any extreme heat. ~ In my response to Adam I mention: Proteolytic Enzymes, Trace Liquid Mineral, and Fish Oil.

Audio Question from Dee @ 00:35:14 Has heard Ben talk about minimalist run training that doesn't require you to run as much mileage as traditional training programs do. She has completed 4 marathons following the Hal Higdon plan. Would like to know more about the minimalistic training idea because she is not sold on it and thinks she would do better on the higher mileage plans. She has PRed at every race while actually increasing her training mileage. ~ In my response, I mention www.marathondominator.com and the interview I did on the Rich Roll Podcast.

Audio Question from Johnny @ 00:40:01 He is looking for advice on what to grow in his garden to give him the most bang for his buck. He wants the "most superhuman fit garden as possible". Blueberries grow well where he lives - should he use the entire space (40 x 20 feet) for blueberries? ~ In my response to Johnny, I mention "Azomite".

Audio Question from Bob @ 00:47:44 He read the article on the website "The Fibre Menace" and finds it very misleading and contrary to what he has experienced. He has IBS and Constipation and gets a lot of relief from psyllium husk powder but not from vegetables. He would like to get your opinion on the paper written Yikyung Park about fibre as a treatment for cancer among other benefits.

Audio Question from Frances @ 00:54:07 She is 35 years old and currently 9 weeks pregnant with her second baby. She has heard that she should be able to remain at the same activity level as she was before the pregnancy but she is currently having trouble lifting her head off the couch. What can she do to try stay in the best condition possible so she doesn't lose all the endurance she built training for last year's NYC Marathon (she was in the best shape of her life). Also, she would like to know about any natural mood boosters that are safe for pregnancy. She is depressed and anxious and has insomnia. ~ In my response to Frances I reference this interview with Cassandra Forsythe. Also this article on core exercises for pregnancy. For mental function, I recommend: Alpha-GPC, Glutamine, Acetyl L Carnitine, Phosphatidylserine, Low Blue Lights, and Better Baby book.

Audio Question from Isaac @ 01:03:01 Would a plyometrics, speed and quickness workout be even more effective if done after a hard lower body weight lifting session? You've talked about doing an explosive exercise immediately after lifting but he is wondering about and entire plyo set after a an entire weight session. ~ In my response to Isaac I mention:

• Triglyeride based fish oil for enhanced nerve function, 2-4g/day. Recommend SuperEssentials and TwinLab Cod Liver Oil.
• Choline – 250-500mg daily – Recommend TwinLabs.
• L-Tyrosine - 0.5-2g, 20-45 minutes prior – Recommend NOW Foods.
• Green Tea Extract - 400-500mg EGCG equivalent per day. Recommend delta-E.
• Vitamin B Complex. Recommend delta-E.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Jan 16, 2013 free podcast: How To Make Your Immune System Bulletproof (And Shorten The Duration Of A Cold). Also: IGF1 and Testosterone levels, pain from long commutes, how to fuel for a hard race on a low carb diet, can altitude affect PMS, the best Personal Trainer certification, and how a high fat diet can irritate your throat.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+.

• Poop transplants for serious digestive issues? Oh yeah, it's a reality.
• Caution! How prevalent is Vitamin B12 deficiency in vegetarians? Pretty high.
• How to tell if you're Vitamin B12 deficient without actually testing (and a good Vitamin B12 Spray).
• Oh yeah, intermittent fasting could make you live longer. Of course, paradox is you may not enjoy life if you overdo it.
• Eat your heart out, Gatorade…tomato juice beats out sports drinks. LOL.

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DATE CHANGE - Thursday, January 31, 12pm PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body’s physiological response to heat. You’ll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU’s from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908.

Get featured on the podcast by creating your own MyList -here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else),
2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page,
3. I'll choose the best list, and contact you for an interview about why you chose the items on your list.

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more.

2013 training camps:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 14: Vietnam Trip (details TBA). "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race.
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill up fast!

-----------------------------------------------------

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Clay @ 00:26:17 Has some "lung crud", sinus headache and a cold. Wants to know if there is anything other than antibiotics that he can use to cure this? Probiotics? ~ In my response to Clay, I mention this article and also my article on how to mitigate effects of antibiotics.

Audio Question from Scott @ 00:37:01 Has tested his IGF1 and Testosterone levels, first thing in the morning in a fasted state about 8 weeks apart. Both tests showed low free testosterone levels (3.9 and 4.7) and high IGF1 levels (332 and 300). He is wondering how you would interpret these results (he has his own ideas too). He's 29 years old and is training for a power lifting competition. ~ In my response to Scott, I mention private consultations with me, at pacificfit.net. I also reference my podcast with Christopher Walker on how to balance your hormones and also lab testing via WellnessFX.

Audio Question from a full-time driver @ 00:43:48 Has been spending a lot of time in his car (2 to 4 hours per day) and has noticed that his running form is getting bad and his knees are hurting (especially on the left). Is there anything he can do or anything he can use to minimize the damage of being in the car so long everyday? ~ In my response I mention this set of stretches.

Audio Question from Vince @ 00:49:50 Has gone low-carb (30 to 50 grams per day) and is doing less cycling and more weight lifting (off-season). He currently feels great, doesn't feel hungry, has lots of energy in the gym and on the bike. Is this the type of eating that he can maintain when the cycling season starts up again? He is concerned that a low-carb diet is good for the off-season but will not give enough "burst of energy" fuel that is necessary for a crit. ~ In my response to Vince, I recommend my Low Carb Fueling Package at www.lowcarbtriathlete.com.

Audio Question from Chris @ 00:56:56 His girlfriend has been experiencing increasingly severe symptoms associated with her period since she moved to Utah for school. She is 19 years old, she's been living at 5000 feet elevation and didn't seem to get as bad symptoms when she was at 1000 feet. She gets emotional, bloated, lack of appetite, back pain and stomach cramps/pain (to the point of not wanting to get out of bed). She's not an athlete but is healthy and eats ok. Could this be happening because she is getting older, because of the elevation change, or the climate, or something else? Is there a holistic approach she could take to help with this? ~ In my response to Chris, I mention Chinese Adaptogenic Herbs like TianChi.

Audio Question from Troy @ 01:06:40 Is thinking of getting a Personal Trainer certification. Has done the NASM and wasn't very impressed. The one called Nation Personal Training Institute. It is a 6 month course, 5 days a week, 9 to 5. It is about $6000 (pricey?). Seems comprehensive and is a classroom format rather than online or by mail. What would you recommend or suggest? ~ In my response to Troy, I recommend my mentorship at www.SuperhumanCoach.com.

Audio Question from Keerthi @ 01:13:49 Has been following a high fat diet for a while now but he has noticed that when he eats a lot of healthy fats (like coconut oil or grass fed butter) he sometimes gets an irritation in his throat. Do you know why this might happen and what would be a possible remedy? ~ In my response to Keerthi, I recommend including lipase, or digestive enzymes like Caprazymes.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

In today's episode, I podcast completely without my usual podcast sidekick Brock, straight from a hotel room in Vancouver, Canada, where I'm hanging out with Jeff Spencer, a featured speaker at my upcoming "Become Superhuman" live event....

Jan 9, 2013 free podcast: How to test your antioxidants, should you mix sports drinks with energy gels, how to have 1 recovery day a month, UCAN Superstarch vs. Vitargo, why your legs aren't toned, how the Squatty Potty works and Tough Mudder vs.  Spartan Race.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

Skipped the news flashes in today's podcast, but to get interesting news flashes hot off the press every week, follow Ben on Twitter and Google+. -----------------------------------------------------

Thursday, January 10, noon PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body's physiological response to heat. You'll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU's from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908

Get Featured On the Podcast By Creating Your Own MyList -and to create your own MyList, here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else) 2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page 3. I'll choose the best list, and get you on for an interview about why you chose the items on your list.

Wildflower Triathlon Training Plans now available for both Olympic and Long Distance. These are 18 week training plans designed to begin in January 2013. Get yours now!

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more. Need ACE Fitness CEU's? They're awarding 1.2 CEU's if you attend!

2013 training camps:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 10-16: Vietnam Trip. "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. E-mail ben@bengreenfieldfitness.com if you want in on the private trip that Ben is arranging for this race. We will have a beach pool villa and some private tours arranged. Depart Wednesday, April 10 or Thursday, April 11 and return Monday April 15 , or Tuesday April 16
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill fast!

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As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Chuck asks: You mentioned having your antioxidant profile tested.  I actually just had that done and have very good results.  My dietician mentioned that there a significant genetic factor in that as well-how much of a role does that play? Also, my Cobalamin (B12) and Pantothenate were low.  What dietary changes can I make to increase these? In my response to Chuck, I mention the ION Profile w/40 Amino Acids-METAMETRIX

Edwin asks: Ben, My question is regarding the use of energy gels in combination with other liquid nutrition. Energy gels by themselves are extremely hypertonic and thereby it is important to consume adequate amounts of water. The gel company I use states that drinking electrolyte sports drinks with your gel (instead of water) will not properly dilute the gel, thus slowing the absorption rate. This can also lead to stomach irritation and a dehydrating effect as your cellular fluids are drawn upon to dilute the gel. What are your thoughts on this? I heard you say that you use a gel every 20 minutes during a race. Do you only drink water? I want to get the best and most useable nutrition into my body during a race.  I called the gel company who also make the liquid fuel that I use, and asked how they suggested the use. I didn’t really get an answer. In my response to Edwin, I recommend he reads my Healthy Race Day Nutrition Plan. I also reference this chart on the ingredients of popular sports gels.

Hollie asks:  I'm an absolute beginner as far as fitness and exercise.   I started a boot camp in June and was actually liking it quite a bit and seeing results.  Then I got tendonitis in my shoulders, right elbow and right wrist.  I work as a housekeeper so I am not able to rest that arm at all.  I ice it after work, take ibuprofen when I remember (not daily).  My arms hurt so they wake me up at night. Is there a way to "power rest" my arms?  I get one day off a month, and my daily life is kicking my butt.  I would like to be able to do pushups again, or any kind of arm work.  Some days I can't pour a cup of coffee.  Can you suggest anything? In my response to Hollie, my recommendations include: -Only choose the EAT foods off the Superhuman Food Pyramid -1 TianChi per day (Chinese Adaptogenic Herb complex) on empty stomach -4-6 Recoverease proteolytic enzymes on empty stomach  -1 daily serving of concentrated greens (to balance pH). Recommend Enerprime, Capragreens, Supergreens, or cycling between all three. -1-2x/day full body session with Rumble Roller -1-2x/day 15-20 minute soak in magnesium salts -10-15 sprays topical magnesium on all sore muscles -Only if you test iron and it’s low, use of Floradix -Wear 110% Play Harder full leg compression tights with ice for 30-60 minutes (use code GREENFIELD & get 10% discount and free shipping) -Sleep with magnet taped or placed over injured area -Home handheld low level cold laser unit, circle around area for 10-15 minutes, 1-2x/day -Home electrostimulation unit, 1-2 20 minute sessions per day -4-12 Phenocane per day -9-12 Capraflex per day

Bill asks: What do you recommend for 2hr MtB/XC race - UCAN Superstarch or Vitargo S2?

Angela asks: I'm having a hard time with the Squatty Potty and why it is a benefit.  I actually get what the SP website is saying about the anorectal angle  and why using the SP to change it makes it easier to go to the bathroom, but I don't see why you can't just bend over.  In comparing images between someone on a SP and someone doing a seated row, both show their knees just inches from their chest.   Do you believe someone can get the same benefits as the SP by simply bending over while on the pot?

Synthia asks: For the last 3 months I have been doing the Insanity dvds everyday (finished the first 60 days and started it up again).  Before that I was running everyday.  So all in all I am in good shape (could still be better) but i feel that with all this rigorous excercise my legs should be more tone. However, it feels like I can't get them be stronger or toner looking.  How can I achieve this? In my response to Synthia, I recommend my body typing book at http://www.GetFitGuy.com

Angela asks: I don't think I've ever heard either of you talk about any obstacle races.  Have you considered qualifying for (and of course competing in) the World's Toughest Mudder or the Spartan Death Race?  If not, why? Compare/contrast tough mudder and death race, then talk about your adventure racing. In my response to Angela, I mention the Endurance Planet interview about the Spartan Death Race. I also recommend this Race Day Domination plan for obstacle course racing.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Jan 2, 2013 free podcast: What Kind Of Water Filters Should You Use To Minimize Health Risks Of Chlorine? Also: how to fuel a multiple day training camp, the Resolve Advanced Pre-workout Anabolic Primer supplement, Dr. Ho's Decompression Belt and TENS unit, what is Muscle Activation Technique, can supplements leach minerals into your teeth, and the first MyList feature interview with this month's pick, Daniela Knight.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Even if you don't have celiac disease, here's a great reason to limit gluten.
• Good evidence that high intensity training with long rest periods for cycling beats out tempo efforts.
• Turns out a bit of protein during workout doesn't "negate" effects of fasted workout. I recommend amino acid capsules.

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Thursday, January 10, noon PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body's physiological response to heat. You'll learn how cold climate athletes who are non heat-acclimated can prepare  for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU's from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908

Special Interview with Daniela Knight in this podcast about her MyList -and to create your own MyList, here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else),
2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page,
3. I'll choose the best list, and get you on for an interview about why you chose the items on your list.

Wildflower Triathlon Training Plans now available for both Olympic and Long Distance. These are 18 week training plans designed to begin in January 2013. Get yours now!

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more.  

2013 training camps:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 14: Vietnam Trip (details TBA). "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race.
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill fast!

-----------------------------------------------------

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Johnny @ 00:21:15 He really enjoys swimming (with his kids) but he gets red, itchy skin and sometimes even welts. Is there anything he can do about that? Also, should he be concerned about the amount of chlorine in the water in his shower? ~ In my response, I mention this podcast with Dr. David Getoff. And a full spectrum antioxidant like Lifeshotz. I recommend this shower head water filter for chlorine. And also this whole house water filtration unit.

Audio Question from Alexander @ 00:37:53 Is going on a triathlon camp for 8 days (swim, bike and run everyday). Do you have any advice on how to fuel for those 8 days so he doesn't feel terrible (from overtraining) for a week afterwards. He has a history with overtraining and doesn't want to experience that again. ~ In my response, I recommend my article on high volume fueling.

Audio Question from Bill @ 00:45:52 Have you done any research on the supplements "Resolve Advanced Pre-workout Anabolic Primer" offered by Dr. Di Pasquale?

Audio Question from John @ 00:50:27 Has lost 90lbs, stopped taking insulin and has done 20 triathlons. Is currently almost immobilized by spinal stenosis and nerve compression in the lower back. Has been looking into TENS units for pain relief. Could you comment on Dr. Ho's TENS unit and his decompression belt. ~ In my response, I discuss the Dr. Ho belts and also TENS units.

Audio Question about MAT @ 00:56:58 She has been competing in Triathlons for 8 years (top age grouper). Has neuromas in her feet and has had trouble with her hamstrings, gluteus (especially during her long runs). Has done ART, massage and foam rolling but felt they were just bandaids. She is now using Muscular Activation Technique (MAT). What do you think of MAT? Is it worth the time and money? ~ In my response, I reference the Advanced Muscle Integration Technique and this MAT Client FAQ.

Audio Question from Tim @ 01:04:12 Has started using Extreme Endurance and it really seemed to help with recovery and muscle soreness but his teeth have started to get discoloured. He went to the dentist and they thought that something in his diet was leaching magnesium and/or iron. The dentist figured that Time was likely getting enough of both of these minerals from his diet (kale, spinach, broccoli). Do you think it is possible that EE was leaching these minerals into his teeth?

Audio Interview with Daniela Knight @ 01:13:00 Daniela is our first MyList featured interview. Take a look at Daniela's myList entry and visit her website.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Dec 27, 2012 free podcast: What Is The Best Way To Use Beet Root Juice For Performance? Also: how to measure your body's ph/acidity, what to do about dry mouth, is standing better than sitting or laying down, what is the best diet for Ankylosing Spondylitis, and the best sources of Omega3s.  

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Good news for you almond hounds - they've actually got a lot fewer calories than the label indicates.
• Want to limit lactic acid buildup while swimming? Be sure to include longer distance training.
• I've warned against use of Jack3d supplement on podcast before. Now this sad incident.

-----------------------------------------------------

Want to get featured on an exclusive 15 minute feature in the next Ben Greenfield Fitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's the link to add MyList to your page or profile(did I mention - it's free).

Here's what to do:

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else),
2. Share your MyList right here by leaving a link to it in the comments,
3. I'll choose the best list, and get you on for an interview about why you chose the items on your list.

“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Click here to get in now. The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more.  

New 2013 camps announced:

• February 22 to 28: Winter Triathlon Camp in Austin.
• March 2 to 8: Winter Triathlon Camp in Florida.
• April 5 to 7: Wildflower Camp.
• April 14: Vietnam Trip (details TBA). "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race.
• Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill fast!

Ben's brand new Low Carbohydrate Diet For Athletes package - is officially released and available for download! -----------------------------------------------------

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Keith @ 00:17:25 He uses Body Rescue PH Testing Strips and runs 6.2 to 6.4, should he be worried about acidity? ~ In my response I mention this interview with Dr. Morton.

Audio Question from Moira @ 00:25:50 She is wondering if you know of any ways to deal with Dry Mouth.

Brandon wrote @ 00:30:57 Ben has been very good about explaining the detriments of sitting, but I was wondering what he recommends for the end of the day, just before bed. If I want to read a book, or something along those lines, before I go to sleep would a lying position be preferable to a sitting position? Does a lying position do positive things for the body that sitting does not, or should I just tough it out and stand (no matter what my legs want - ha ha)? Also are there any recovery or fat burning effects that take place in a laying position? ~ In my response I reference my article on standing workstations. I also recommend Gunnar glasses.

Dave asks @ 00:36:12 I was diagnosed with Ankylosing Spondylitis about a year ago after some 6-12 months of chronic swelling in my Right knee and 2 toes on my Right foot. This started to occur about 6 months before my second Ironman, and got bad in my feet 2 months after that same Ironman. Basically I'm wondering if there is anything else I can do from a diet, exercise, massage, acupuncture point of view. Should I go Paleo and completely cut out Corn and everything that goes along with that? I've recently read some evidence around starchy foods potentially causing inflammation in people with A.S. I'm willing to go to the extremes on this, and in fact I think I may start instituting Ice baths during periods of inflammation. ~ In my response to Dave, I mention the bacteria "K Pneumoniae" and recommend the Specific Carbohydrate Diet to control this. As well as www.kickas.org.

Al asks @ 00:42:43 I've been drinking Beetroot juice for a while as an aid to performance in Sprint Distance triathlons but was wondering what the best way to drink it is. Should it be used as a daily supplement all the time throughout training and racing, or just as a boost before a race? What are the advantages / disadvantages of both approaches, and are there any downsides to drinking it daily (other than the comedy effects of pink pee). ~ In my response to Al, I mention Nitroceps from Millennium Sports.

Sam asks @ 00:48:13 For anyone choosing to not use Fish Oil for Omega3 supplementation, getting O3s is more difficult. How much ALA can I eat from flax/hemp/chia in a given time period, without saturating my ability to absorb it? eg. If I make flax crackers, does my body stop absorbing the ALA after 1Tbs, 1cup... or more? ~ In my response I mention the post: Everything You Need To Know About How To Use A Slimy Green Plant to Slow Aging, Decrease Cravings and Recover Incredibly Faster.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

In this Episode #221: Does bee pollen or pine pollen work for enhancing hormones, cardio before weights or weights before cardio, how to stop muscular fatigue, how to tell if amino acids are working for you, and how to get ready for a hilly bike ride.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Wanna shut down inflammation? Hit that dark chocolate - in moderation of course (& organic cacao nibs would be better): http://www.ncbi.nlm.nih.gov/pubmed/23186731 I don't think this article is talking about orange mocha frappucinos! http://www.theatlantic.com/health/archive/2012/11/the-case-for-drinking-as-much-coffee-as-you-like/265693/ [caption id="attachment_10301" align="alignright" width="198"] Enerprime is one potent source of garlic extract.[/caption] Chalk one up to the pro muscle & testosterone boosting effects of…GARLIC: http://jn.nutrition.org/content/131/8/2150.abstract Yet another reason I load with CapraColostrum before a triathlon: http://www.biomedcentral.com/1756-0500/5/649/abstract Will aspartame give you cancer? You decide (I make a choice to "play it safe"): http://www.ncbi.nlm.nih.gov/pubmed/23097267 -----------------------------------------------------

1. New camps announced.

-February 22 to 28, 2013: Winter Triathlon Camp in Austin - details at http://pacificfit.net/resources/calendar/

-March 2-8: Winter Triathlon Camp in Florida - details at http://pacificfit.net/resources/calendar

-Week of March 17: Wildflower camp - details TBA

-Vietnam Trip: April 14 - details TBA - "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. The triathlon will be comprised of a 1.8k Swim, 62k Bike and 12k Run. A triathlon Team Relay, a Duathlon and a Fun Run will round off the event program." Register for race at http://www.lagunalangcotriathlon.com/

-Ben's Annual Trip to Thailand: Nov-Dec 2013 - details TBA, but e-mail ben@bengreenfieldfitness.com if you want in because it will fill fast.

2. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

3. Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast?That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else!

OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free).

4. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now. The video below tells you more, and you can also listen to this audio interview from the Wide World Of Health to learn more. -----------------------------------------------------

Mike asks: What is the effect of pine pollen or bee pollen on hormones and training? In my response to Mike, I reference the Pine Pollen powderI've been using, at 1 teaspoon per day.

-------------------------------------

Chris has two questions: 1) Wants to know when to combine weight training with bicycle training and wants to do 3 days of weight training to optimize testosterone benefit. Should he lift on his hard biking days or his easy biking days. -Reference "easy cardio" bout before weights 2) Wants to know about optimizing sleep. Currently sleeps in dark room, etc., but if he has to get up in middle of night to pee he has hard time getting back to bed. He tries not to drink fluids at night, but finds that when he does that, he gets hungry at night and is more tempted to overeat. In my response to Chris, I reference my recent article on natural remedies for insomnia, and also recommend: -Natural Calm magnesium -MillenniumSports Somnidren GH -Hammer REM caps

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Cathy asks: Pretty bad tennis elbow and tendonitis in her elbow, does construction work and is on the GAPS diet. Experiencing quite a bit of fatigue and muscle weakness and wondering if she's compensating or is too exhausted to be doing work she's doing. How can she minimize pain/risk?

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Jim asks: Wants to know about Master Amino Pattern (MAP)- usually takes BCAA supplements, but wants independent research on Master Amino Pattern.

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Stephanie asks: Wants to do http://www.tourofthebattenkill.com/, 62 mile rolling course of dirt and pavement, quite hilly. Does weight training and Tabata sets and spin classes, plans to do some cross country skiing, but wants to know the best way to train for this. In my response to Stephanie, I recommend: -Hill to tempo intervals -Do actual strength training and power training instead of Tabata sets -Use some of the  low cadence, high resistance cycling workouts from http://www.GetMaccaX12.com, including the "Power Up" workout

-------------------------------------

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Yes, we know this episode is 2.5 hours long. Feel free to split it up as you please because we can't promise next week there will be a podcast...

In this Episode #220 (Our Biggest Fitness Q&A Ever - Featuring A Very Special Guest Podcast Sidekick): Natural ways to protect yourself from radiation, is adrenal fatigue a myth, do elevation training masks work, what is the difference between sprouting and soaking, how to recover from meniscus removal, do vibration plates work for performance, how to build muscle fast, what are Ben's recommended RSS feeds for fitness, how to overcome sugar in coffee addiction, how to learn from your training logs, how to keep your run cadence high, does covering your hands and feet in the cold burn more calories, what should kids eat before soccer games, and should you be concerned if your body temperature is low?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Careful if you're using HIGH DOSE Branched Chain Amino Acids, esp. when combined with low carb diet: www.mdpi.com/2072-6643/4/11/1767/pdf
• Probiotics are just one (of many things) that can decrease your intestinal permeability & help with gut during exercise in HOT weather: http://www.ncbi.nlm.nih.gov/pubmed/22992437
• If you've heard of "Grounding" or "Earthing", pulsed electromagnetic fields like this are like those things on STEROIDS: http://goo.gl/NTsKE

-----------------------------------------------------

1. New camps announced.

-February 22 to 28, 2013:  Winter Triathlon Camp in Austin - details at http://pacificfit.net/resources/calendar/

-March 2-8: Winter Triathlon Camp in Florida - details at http://pacificfit.net/resources/calendar

-Week of March 17: Wildflower camp - details TBA

-Vietnam Trip: April 14 - details TBA - "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. The triathlon will be comprised of a 1.8k Swim, 62k Bike and 12k Run. A triathlon Team Relay, a Duathlon and a Fun Run will round off the event program." Register for race at http://www.lagunalangcotriathlon.com/

-Ben's Annual Trip to Thailand: Nov-Dec 2013 - details TBA, but e-mail ben@bengreenfieldfitness.com if you want in because it will fill fast.

2. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

3. Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast?That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else!

OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free).

4. “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now.   -----------------------------------------------------

Keith asks: Should he be worried about the fall-out related to the radiation from the incident in Fukishima, Japan, and wants to know whether he needs to be concerned about health and radiation, and what can do about it - especially for his children. Should he avoid mushrooms and other fungi? What else should he avoid? What supplements might help? In my response to Keith, I recommend: -Metal Free Heavy Metal Detoxification Formula combined with Body Detox - follow use instructions for these exactly as on bottles. Dr. David Minkoff recommends to take Metal Free in the morning and Body Detox before bed. -6mg of iodine per day -1-2 servings edible clay per day (i.e. Edible Earth) -Oral magnesium in supplemental form (around 400-600mg/day, or until you get loose stool) -A high quality greens supplement -Full spectrum antioxidant -High quality omega 3 + Vitamin D ad Vitamin A supplementation (i.e. cod liver oil). Recommend SuperEssentials and TwinLab Cod Liver Oil.

Finally, I highly recommend Dr. Mark Sircus's book: "Nuclear Toxicity Syndrome".

------------------------------------------------------

Toni asks: Husband is an endurance bike racer who is not sleeping well and is constantly fatigued, but doctors won't acknowledge it as real. What can help? In my response to Toni, I reference this article I did on adrenal fatigue: What To Do When You're Overtrained, including this anecdote:

1. Frequent Cold Exposure – Cold immersion can lower inflammation, and markers of inflammatory damage such as CRP or interleukin – which allows the body to bounce back faster from an overreached state. In my case, I have access to a very cold river that currently runs at about 40-45 degrees Farenheit, so when I saw those HRV scores begin to drop, I began full body immersion for 20-30 minutes a day, 1-2x/day (you can also achieve this in an ice bath if you live in a warmer climate without access to a cold body of water). I combined with wearing 110% compression tights and shirt filled with ice sleeves while I was sitting at home working.

2. Adaptogenic Herbs – I use a Chinese Adaptogenic Herb complex called Tian Chi, and I began to double dose on an empty stomach 1-2x/day, in mid-morning and/or mid-afternoon. The ingredients of Tian Chi include compounds that help to relieve adrenal gland stress and support proper adrenal function, including ashwaganda, eleuthero, epemedium and gotu kola. These type of compounds are incredibly effective at restoring function to your adrenal glands when you’ve been asking yourself to churn out adrenaline, epinephrine, norepinephrine, etc. with day after day of hard training.

3. Deep Sleep – During deep sleep, your body releases large amounts of growth hormone for repair and recovery, and initiates cellular turnover that can speed up removal of “junk” from a taxed musculoskeletal system. Once I saw my HRV score drop, my goal was to get myself into a deep sleep phase as quickly as possible, and I did this by using an Earthpulse Sleep Machine device to activate my “deep sleep” Delta brain waves, along with sleeping in a very dark room, using 500mg magnesium before bed, and making sure to use my blue-light blocking glasses at any point after 4pm in the afternoon.

4. Anti-Inflammatory Diet – Because they result in a net acidic load when you metabolize them, pro-inflammatory foods will increase inflammation and increase your pain from the inflammation. These include processed meats, foods high in omega 6 fatty acids like roasted seeds and nuts, pastries and cereals, starches, and even nightshade plants like regular potatoes, tomatoes, and eggplant. When you’re injured or overtrained and looking for every available advantage, you should instead prioritize foods with natural anti-inflammatory properties, like dark-skinned fruits and vegetables (pomegranates, cherries, blueberries, plums, artichokes, spinach and broccoli are excellent), high amounts of omega-3 fatty acids (cold-water fish, cod liver oil, fish oil, etc.) and natural herbal anti-inflammatories like turmeric, curcumin, garlic and ginger, or something like Capraflex, which has all that.

Jeff asks: How can you recover from a lateral meniscus removal? He has some hyaluronic acid and capraflex. In my response to Jeff, I mention this free meniscus repair rehab program pdf.

------------------------------------------------------

Jenna asks: Are there any athletic or performance benefits from vibration plates? Can you lose weight from just standing on it? In my response, I mention Power Plate vibration platforms.

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Michael asks: What does Ben think of the "Elevation Training Mask", specifically the 2.0 version? In my response, I mention the Elevation Training Mask. Bree asks: What is the difference between sprouting and soaking?

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Augie asks: What are your top RSS feeds for exercise, performance, fitness, diet, etc?

-Fitness.AllTop.com (varies)

-StoneHearthNewsletters.com (varies)

-TheEatingAcademy.com (Peter Attia)

-PerfectHealthDiet.com (Paul Jaminet)

-Cholesterol-and-health.com (Chris Masterjohn)

-International Medical Veritas Association (Mark Sircus)

-LifeHacker.com (varies)

-TrackYourPlaque  (Dr. William Davis)

-Everymantri.com (Roman Mica)

-EndurancePlanet.com

-BenGreenfieldFitness.com

------------------------------------------------------

Deb asks: What to do about sugar with coffee addiction?In my response to Deb, I recommend:

-VIDEO: 5 Powerful Calorie Control Tricks To Help You Eat Less Food: http://www.bengreenfieldfitness.com/2011/10/appetitecontrol/

-VIDEO: 5 Ways To Suppress Your Appetite Without Taking Any Special Pills or Capsules: http://www.bengreenfieldfitness.com/2011/05/5-ways-to-suppress-your-appetite-without-taking-any-special-pills-or-capsules/

-PODCAST: How To Stop Carbohydrate Cravings In Their Tracks: http://www.bengreenfieldfitness.com/2011/08/episode-160-how-to-stop-carbohydrate-cravings-in-their-tracks/

-PODCAST: Inner Circle Free Episode: How To Stop Sugar & Carbohydrate Cravings In Their Tracks: http://www.bengreenfieldfitness.com/2010/10/inner-circle-podcast-3-how-to-stop-sugar-carbohydrate-cravings-in-their-tracks/

-ARTICLE: A Simple Six-Step System for Eliminating Food Cravings: http://www.bengreenfieldfitness.com/2010/05/a-simple-six-step-system-for-eliminating-food-cravings/

-ARTICLE: How To Fight Candy Cravings: http://www.bengreenfieldfitness.com/2012/10/how-to-fight-candy-cravings/

Finally, I recommend Deb check out The Diet Dominator at http://www.thedietdominator.com

------------------------------------------------------

Panka says: I want to increase my body weight, am super-skinny, and want to become a mesomorph from an ectomorph. What would be a good diet and exercise plan? In my response to Panka, I mention my book "Get Fit Guy's Guide To Achieving Your Ideal Body" at http://www.GetFitGuy.com

------------------------------------------------------

Seth asks: How to interpret your training logs and use them to get better? In my response to Seth, I mention Sami Inkinen's "Incurable Data Geek" and Joe Friel's Training blog. Mention things like cardiac drift, average power/speed, RPE, recovery time what I personally do: heart rate variability, how fast I ride to the YMCA, how fast I can do 10x30s sprint on treadmill, how fast I can swim 10x100

------------------------------------------------------

Craig wants to know how to maintain a high run cadence.

------------------------------------------------------

Thomas wants to know if you could increase your risk of heart attack from cold exposure since when you train in the cold the cold weather on your torso speeds your heart rate up but cold on your face slows your heart rate down. He wants to know if he should cover his hands and feet.

------------------------------------------------------

7 year old Lucas wants to know what he should eat before his hockey games. In my response, I mention my article: 5 Ways That Workout Nutrition Should be Different For Young People and Children

------------------------------------------------------

Joe wants to know why his body temperature is down to 92.6 degrees. Also, if you're in the first two weeks of your cycle your temperature will be about 1/2 degree lower than the second half. Even malnutrition and starvation can cause your body temperature to be low, but it's probably because the body down regulates the thyroid so you'll live longer. In my response to Joe, I mention WellnessFX or DirectLabs for getting these kind of tests done, and also recommend a Spectracell analysis.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

In this Episode #219: Why Women Gain Weight When Training For Endurance Sports. Also: what to eat before a Crossfit workout, which meat is the most toxic, how to maintain power as you age and how to intermittent fast.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Best sprint ratio is 8s on/60s off for optimizing metabolism in overweight kids (and probably any adults too).
• Weight training appears to quit boosting your metabolism after you've gotten highly trained.
• If you want to grow muscle as fast as possible, eat DURING your workout (both protein & carbs).

-----------------------------------------------------

1. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

2. Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free). 3. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now.   -----------------------------------------------------

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Erin Asks:

Normally I like to run in the late mornings, at least after I have had breakfast on board for a while. Doing so I trained for two marathons and my weight stayed where it had been for the past 5 years. Right now, my job requires me to do my training runs at 5:30 in the morning and I am on my feet all day at work. I'm not able to get in good workouts at 7pm when I'm done working. I try to eat a little bit of carbs (50-100 calories of easily digestible food) before/during my morning run. In the past 10 weeks, I have gained 10 pounds since I started running before work. I am eating about 2000 calories per day and running about 40-45 miles per week. I eat all organic foods, dairy free, rarely eat wheat/grains, and occasionally have two glasses of wine about 3 nights per week. After my run I have a green smoothie with kale/spinach/banana/almond butter/ almond milk and rice protein powder. Why am I gaining weight? What can I do to lose the weight? I am doing the things you have mentioned in previous podcasts to reduce cortisol but still the numbers on the scale still climb. I'd rather not run 26.2 miles at a heavier weight. Should I be taking in more calories? Less?

---------------------------------------------

Lisa asks:

I have a question about weight gain during marathon training. I'm a 28 year-old female training for my fourth marathon in June. I run anywhere from 50-70 miles/wk at the height of my training and I eat very clean (Paleo with an occasional cheat). I also lift weights 2-3 times per week. I'm 5'6" and around 130 lbs. Whenever I train more intensely for marathons I end up gaining about 10 lbs (i.e., I used to be around 120 lbs). I don't think this is all muscle and I don't think it is due to overeating since I track my food quite assiduously and usually end up about 700 calories in the hole every day. (I eat between 1300-1500 calories, but am burning around 800 calories/day with my average of 9 mile runs each day.) I've become concerned about this weight gain and was tested for hypothyroidism (which was negative). When I mention my weight to physicians, they seem dismissive since I'm not overweight. Is there any way to explain this weight gain despite these steep calorie deficits? Should I be more insistent on getting this checked out? I ate a low-carb and high-fat diet for about a month in December when work prevented me from training at all, and I ended up losing 10 lbs in a month, then regaining it almost immediately once I resumed my training. I've been able to make massive time improvements despite this weight gain, but it leaves me feeling bloated and large in my "normal" clothes. I've heard of several others (mostly women) gaining weight during marathon training and I'm wondering what the explanation for this could be, especially when the person is OCD about calorie intake (as I have been). In my response to Lisa and Erin, I mention the following for estrogen dominance: -Consider progesterone cream WITH testing -Detox liver with CapraCleanse -Also for liver, take these according to recommended dosage: calcium d-glucurate, methionine, folic acid, taurine, N-acetyl-cysteine -400-600mg magnesium per day -Vitamin B complex Finally, listen to: What Makes Women Gain Weight As They Get Older And What To Do About It.

---------------------------------------------

Ana asks: I do quite well in Crossfit competitions. I like beating people :D Mind you it’s the scale division at local affiliates so I’m no pro. It’s just for fun. I like to keep it mostly paleo  (except for whey).  So sweet potatoes, apples and raw honey all smashed and cooked together with some whey is what I reach for before and during a competition. I also use creatine and b-alanine. But I don’t think whole foods will be absorbed fast enough for the WOD. Especially if you are required to so several WOD’s back to back. These workouts are short and intense, 10-12 min tops, you go “balls out”. I tried the GU gel during the crossfit open and I did not see any significant differences in my performance.  I was wondering if you could put your kick butt brains together and give me some suggestions. In particular would you say the new generation Ucan resistant starch would be a good idea during competition ( or even during  training). Here is the link for the different workouts if that helps. You have 12min to perform each, 3 minute rest and then you do the next one. There are 2 workouts. They have not released the 4th. http://beastmodebattle.com/?page_id=250 I really appreciate you wise words guys! I know your strong point is endurance training. But you have tackled non-endurance topics quite beautifully before so I trust your opinions. In my response to Ana, I recomend: -Waxy Maize Starch (like Vitargo Genr8) -TianChi - Chinese adaptogens -Creatine – 0.3g/kg bodyweight for 5-7 days followed by 5g/day. No need to cycle. Recommend Kreaceps capsules. -Carnitine – 750mg-2,000mg/day – in 2 doses. Recommend Nutrarev. -Citrulline – 6-8g, 30-60 minutes before exercise. Recommend Citruvol.  -Beta-Alanine – 2-5g, 30-60 minutes before exercise. Recommend NOW Foods. -BCAA’s – 10-20g every 60-90 minutes during exercise. Recommend Recoverease.

-Amino acids – 10-20g every 60-90 minutes during exercise. Recommend MAP.

---------------------------------------------

Gabriel asks: I live in Puerto Rico, we have little access to quality animal based protein. Most of the beef and poultry is from industrial South American animals. What cuts of beef or chicken pieces are the least bad in terms of hormones etc? I eat frozen salmon, cod or tuna once or twice a week (I don't eat it frozen, I cook it before ;-) and I eat quinoa a couple of times a week too but man, there's something about a nice piece of meat, you know?

In my response I recommend activated charcoal for taking to mitigate effects of "dirty meat".

---------------------------------------------

Matt says: Ben, I read that power is lost 1.7x faster than strength as we age. I thought power and strength were the same thing. What is the difference and should I be working more on power exercise than strength exercises? Can you give an example of the difference between the two? Btw I'm 39 years old.

In my response to Matt, I mention my list of performance recommendations, including: -Triglyeride based fish oil for enhanced nerve function, 2-4g/day. Recommend SuperEssentials and TwinLab Cod Liver Oil. -Choline – 250-500mg daily – Recommend TwinLabs. -L-Tyrosine - 0.5-2g, 20-45 minutes prior – Recommend NOW Foods. -Green Tea Extract - 400-500mg EGCG equivalent per day. Recommend delta-E. -Vitamin B Complex. Recommend delta-E.

---------------------------------------------

Alan asks: "When you eat matters, not just what you eat"- any thoughts on this article?  trying to think about how you might incorporate this into an active work/family life and finding it difficult. i workout at 5am.  i would have to skip breakfast to make this work since dinner with my wife and kids is a priority. plan would have to be dinner at 5, lunch at 1, breakfast at 10.  does not sound too different from your routine, no?  little concerned about eating so long after workout, but if it is just a fat burning workout perhaps it would be fine.  i will try and let you know how it goes! Would love to hear your thoughts/concerns.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click here for the full written transcript of this podcast episode.

Nov 21, 2012 free podcast: How To Recover As Fast As Possible After A Triathlon or Marathon. Also: losing weight with Type 1 Diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring flexibility, and is the herb Jiaogulan good for you? Ben needs your help

BY THIS FRIDAY to raise money for teaching kids to read in Thailand.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

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• Lack of sleep impairs your insulin sensitivity …fairly significantly it appears.
• One of the best full body exercises that exists: stand & push something heavy overhead.
• The more fat you feed your kids, the less likely they are to be fat when they get older.

-----------------------------------------------------

Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free). “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013.  

If you like podcasts, you'll love Audio Books! - Go to www.audiblepodcast.com/ben and sign up to claim your very own free audio book from Audible. -----------------------------------------------------

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Bee @ 00:14:47 She wants to know if you have any weight loss advice for a type 1 diabetic. ~ In my response I mention Dr. Richard Bernstein's "Diabetes Solution" book, my interview with Daniel Vincent from Triabetes, and Steve Cooksey's website.

Testimonial from Cheryl @ 00:28:44 I fell into marathoning by accident and had no idea how to fuel myself and went from 140 to 100 pounds in a few months and I thought it was great since I was running faster and I had a friggin 10-pack.  I was also thrilled I stopped having menstrual cycles! *rolllling eyes* Little did I know then (and that uber famous running mag which I was using as my "coach" didn't touch on it that much).  Fast forward a few years and I was diagnosed with osteoporosis at 35 years old.   I had already stopped running marathons but I was in the military and still doing extreme exercise routines and still not having cycles (and still happy with it because I had no idea it tied into the whole bone density thing!).  I had to go through a ton of blood tests, bone tests, various meds and it wasn't till I upped my good fats (ding ding!) and gave myself rest days (imagine MANY years without rest days/rest weeks).  I FINALLY pulled myself out of secondary amenorrhea and my bone density started increasing as well since I added in more plyometrics and my body weight is back at about 123 (I'm 5'4").  I no longer have a 10pack, and I no longer care.   It's so much tied into being addicted to the social praise/reward for  being a female and having a washboard stomach (without drugs), and yet when I finally woke up to the fact that for majority of females, it's NOT that healthy to be constantly super lean.  If I hadn't had some doctors to "baby shake" me into realizing the amenorrhea was NOT an awesome thing to have and that it DID tie in to my bone density health -- I might have kept going and eventually being a chick in her 30's who breaks a hip bone falling off a sidewalk curb.  I really applaud the fact that you've addressed these kinds of female issues in your podcasts.

Audio Question from Bill @ 00:30:56 Wants to do an Ironman 70.3 on April 6 and a Full Marathon on May 26. He is looking for advice around how to structure the swim and the bike training around his marathon training. ~ In my response I mention: MAP, Antioxidants: Lifeshotz or Solar Synergy, Transdermal Magnesium, 110% Compression gear, Phenocane, and Capraflex.

Audio Question from Tony @ 00:39:06 He broke his 5th metatarsal (in half) while running about 16 weeks ago. He was on crutches for 10 weeks and a walking cast for 6 weeks and despite that, the bone is still only 70% healed. He is looking for advice on how to get the bone to heal faster/better. ~ In my response, I mention Capraflex and magnesium.

Mark asks @ 00:46:40 I'm in a problem hole, and need help! I am 5 weeks out from my first marathon, I've done a bunch of half marathons and 2 seasons racing olympic and sprint distance triathlons. But at 5 weeks out, I have caused a previous ITB injury to flare up and bring my run training to a grinding halt. Its been a week (I've still been riding, swimming and doing gym work, also tried water running and been icing my knee), but ran 10k today, the knee was iffy. If I keep up the aqua jogging and all my other training, am I just setting myself up for creating a larger injury that will cause more problems or is it possible to keep this up and run the marathon? Also, is there any other thing else I should be doing to get myself on track? ~ In my response, I mention www.bulletproofknee.com. I also mention a "run-walk-stretch" protocol from either: Jeff Galloway or  Bobby McGee.

Dave wrote @ 00:52:31 I recently recovered from a back injury and my physical therapist thought a lot of it was caused by a lack of flexibility, particularly in my hamstrings. At the time I was only able to get to about 45 degrees! I'm better now after several weeks but I still can't get to 90 degrees. I'm a hobbyist triathlete and my lower back is often sore after a long ride or a hilly ride. I got to wondering whether my hamstring flexibility is getting to me on my downstroke. A friend recently noticed that I wobble a little in my seat while pedalling. Coincidence? My PT has me doing compress-relax hamstring stretches against the wall. I was struck by your podcast about flexibility where you said it's only required for the range of motion you need, and also how dynamic beats static. Long story short, I'm wondering if you have recommended dynamic stretches for hamstrings? ~ In my response I mention my Podcast on Resistance Stretching by Dana Torres and the DVD. Dara Torres resistance stretching video:  

Emily asks @ 00:59:45 On a whim, I bought an interesting plant from my local nursery called Herb Jiaogulan. Brought it home and transplanted it, then did some research... turns out it is Gynostemma Pentaphyllum, and it appears to have many potential benefits: cholesterol reduction, antioxidant, adaptogen just for starters. Do you have any experience or thoughts on making the most of this plant? The nursery suggested adding the fresh leaves to stir-fry, and of course you can make tea from fresh or dried leaves. ~ In my response to Emily, I mention TiaChi.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Nov 14, 2012 free podcast: What Kind of Magnesium Is The Best? Also: the best way to learn how to swim, are all omega 6 fats bad, what kind of cinnamon is the best, high heart rate with ketosis, how much to eat to fix amenorrhea, and is sugar in protein powder ok?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Energy drinks + smoking = heart attack.
• Another good reason to drink kombucha: blood sugar control.
• From Google+ - The Island Where People Forget to Die.

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“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Anyone who purchases a ticket by Dec 1 is automatically entered in a contest to win one of two grand prizes: (Prize A) Private one on one consult with Ben (Prize B) One free ticket (choice of ticket refund or extra ticket). We will pick two early bird ticket buyers at random and award the prizes to them (these two prizes will be awarded to separate ticket buyers). If you’ve already purchased a ticket, you’re already automatically entered. Register now!

One-on-one nutrition coaching with Ben - When you sign up for a nutrition coaching package, you’ll be contacted by Ben Greenfield and the team at Pacific Elite Fitness with personalized questions to determine your goals, health history, food likes and dislikes and much much more!

MyList "Save all the things that rock, in one place" - the complete list of recommendations from this podcast episode are available at the BGFitness Facebook page. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Alexander @ 00:17:14 Has embraced the high fat diet, stopped eating wheat, lost weight, and gotten faster - thanks to Ben, the website and the podcast. He has now signed up for an Ironman and is looking for advice on where to start with his swim training.

~ In my response, I mention my top swim resources from SwimSmooth. You can also take a peek at the Swim Gear page at Pacific Fit.

Audio Question from Cathy @ 00:23:55 Cathy has taken "Calm" magnesium in the past and it helped for sleeping. She took it again recently and it gave her a stomach ache and knocked her out (even the day after). It was the "Calm" brand with calcium and potassium. She is wondering if it is the different type of magnesium (glycinate vs citrate and ascorbate) or the addition of the calcium and potassium.

~ In my response to Cathy, I mention transdermal magnesium and magnesium glycinate.

Audio Question from Debbie @ 00:034:32 I Debbie is wondering if cinnamon ceylon or cinnamon cassia is the best to use to increase insulin sensitivity and fat burning.

Audio Question from Glenn @ 00:38:38 Glenn wants to know if Omega 6 is a possible cause or contributor to inflammation. He has used a supplement that was a mix of 3, 6 and 9 in the past. He currently has some achilles tendinitis and when he switched to omega3 only, it felt better. Is now considering trying a 3, 6, 9 + plant sterol supplement but doesn't want to aggravate his inflammation.

~ In my response to Glenn, I mention a good source of cur cumin and lactoferrin: Capraflex.

Audio Question from Jason @ 00:46:54 He recently started the ketosis diet and on day 5 he woke up with a heart rate of 110bpm. He ate some carbs (candy) and it took care of it. He upped his carbs a bit but had the same issue on day 7. He is doing P90x and some bike riding. He did not workout the day before the high heart rate but he did have some vodka and soda.

~ In my response, I reference supplements that ease transition into Low Carb diet. I also recommend Natural Life Minerals.

Audio Question from Jennifer @ 00:52:15 She is wondering about returning to a workout schedule, after taking a break to deal with exercise induced amenorrhea - can you go back to your old schedule or will that just bring the issues back? She would like Ben to talk a little more about that "reset button". She is also wondering if Ben has any books about marathon running along with the books he wrote on triathlon?

~ In the response to Jennifer, we talk about www.MarathonDominator.com.

Audio Question from Tim @ 00:58:57 Tim bought some Deep30 protein and noticed that it has 7 grams of sugar. He has been told that any positive effects of the protein would be negated by the sugar.

~ In is question, Tim mentions DEEP30.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Nov 7, 2012 free podcast: 6 Hidden Ways That You May Be Lowering Your Metabolism & Gaining Fat Also: do body wraps work for weight loss, getting rid of diastasis recti, ways to increase your VO2 Max, how to work your upper body without using your arms, and will hyperbaric therapy work for recovery?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Why you shouldn't run next to busy roads (and it's not because you'll get hit by a car).
• Pretty sad how we're "toxifying" ourselves.
• Minimize the damaging effect of cereal by piling cinnamon on it.

-----------------------------------------------------

“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Anyone who purchases a ticket by Dec 1 is automatically entered in a contest to win one of two grand prizes: (Prize A) Private one on one consult with Ben (Prize B) One free ticket (choice of ticket refund or extra ticket). We will pick two early bird ticket buyers at random and award the prizes to them (these two prizes will be awarded to separate ticket buyers). If you’ve already purchased a ticket, you’re already automatically entered. Register now!

If you like podcasts, you'll love Audio Books! - Go to www.audiblepodcast.com/ben and sign up to claim your very own free audio book from Audible.

This podcast is brought to you by Pacific Elite Fitness - Where you can get one-on-one nutrition consulting now with Ben Greenfield.

Twelve of the most lethal and EFFECTIVE triathlon training sessions of ALL TIME! - Head over to www.maccax12.com to get access to Chris "Macca" McCormack’s X12 workouts.

MyList "Save all the things that rock, in one place" - the complete list of recommendations from this podcast episode are available at the BGFitness Facebook page. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Fred @ 00:14:24 Heard a lot about wraps for weight loss and is wondering what your take is? He thinks hard work and exercise are the way to go but wants to know what you think.

Audio Question from Jolene @ 00:18:06 She has a torn abdominus rectus from two consecutive pregnancies and quite a large diastasis recti (4 fingers wide) and is wondering if she can train it back into position so it can heal or if it needs surgery. She is having trouble training her core properly and is having back, hip and knee problems as a result.

~ In my response I mention these ab exercises for pregnancy. I also mention the Cassandra Forsythe interview and the Tupler Technique.

Audio Question from Rick @ 00:26:25 His girlfriend would like to drop 15lbs but has hypothyroidism and take 88mg of synthroid per day. She is into Crossfit 3 times a week. Beside managing her caloric intake, is there something else she could do, despite her thyroid issue?

~ In my response, I talk about my personal thyroid measurement with WellnessFX. I also mention this episode with Roby Mitchell (AKA Dr. Fitt). I recommend this book: "Why Do I Still Have Thyroid Symptoms?  When My Lab Tests Are Normal: A Revolutionary Breakthrough In Understanding Hashimoto's Disease and Hypothyroidism" and I mention my gut healing recommendations.

Audio Question from Bill @ 00:44:06 Needs some help getting his endurance back. He had a bike crash and hurt his shoulder. He spent 4 months on the sofa after surgery. He just started training again but his endurance is poor. Interestingly his heart rate is staying down between the LT and AT for an entire run. How can he get his mojo back? Also what % of Body Fat do you like to have during taper week before an IM or 70.3?

~ In my response to Bill, I mention: Cordyceps, Fish Oil, and Floradix.

Kayla asks @ 00:57:19 I'm a 5'3 116lb female who has been going to the gym for the past 6 months attempting to gain muscle. I've made good progress so far, however I recently started experiencing pain in both of my forearms. I saw my doctor who diagnosed me with "forearm shin splints" and have been taking naproxen and resting my arms. I've been instructed to not lift weights for a minimum of 2 weeks, probably more (depending on how the arms heal). I'm worried about losing all the muscle I've worked so hard for. Without the use of my forearms, I can't seem to work my bi's, tri's, shoulders, or back. Do you have any suggestions for keep my upper body in shape and healing faster?

~ In my answer I reference the FIT10.

Richard asks @ 01:04:43 I have been looking into trying out a Hyperbaric Treatment for no other reason than just my well-being and recovery! I like the idea of getting higher oxygen levels to help cell repair and general healing. I'm 25yr old male was has been known to over-train just due to fact I feel like I can keep going. Can the Hyperbaric chamber sessions allow me to train harder and more often?

~ In my response I talk about: the book "The Oxygen Revolution: Hyperbaric Oxygen Therapy: The Groundbreaking New Treatment for Stroke, Alzheimer's, Parkinson's, Arthritis, Autism, Learning Disabilities and More", the study Acute and Chronic Effects of Hyperbaric Oxygen Therapy on Blood Circulation of Human Muscle and Tendon in Vivo and the Directory of Hyperbaric Oxygen Providers in the USA. I also mentioned the studies at www.netnet.net/mums and 1800woundcenter.org.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Oct 31, 2012 free podcast: How Fast Can You Lose Fat And Gain Muscle At The Same Time? Also: good nutrition for a morning workouts, what exercises are good for intervals, how to choose a sport GPS watch, the truth about green coffee beans, how to eat paleo for endurance, tips for your first Ironman, and low carb diet for IBS.

Have a podcast question for Ben? Click the tab on the right side of the screen, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Extremely helpful chart on supplement/drug interactions.
• Post weight training, a *moderate intensity* aerobic session of 20 minutes can significantly decrease your soreness.
• Wow, now HERE are some unconventional ways to increase testosterone. Super surprising.

-----------------------------------------------------

“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - where you can come learn from the best-of-the-best in the realm of health, fitness, nutrition - and discover how to truly look, feel and perform the way you've always wanted to. Register now!

This podcast is brought to you by Pacific Elite Fitness - The Highest Quality Nutrition Supplements Hand-Picked by Ben Greenfield With A 100% Money Back Guarantee, Secure Payment Processing and Personal Customer Service.

MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page.

November 1, Thursday, 6:30pm at Pilgrim's Learning Center in Coeur D' Alene - Ben Greenfield is teaching a free class: "Maximize Your Workout For Fat Loss" - what works and what doesn't when it comes to exercise and fat loss.

Superhuman Encoder wristband - You can check out the story behind how Ben designed the Superhuman Encoder performance wristband at SuperhumanEncoder.com

Win a free bottle of Thermofactor sugar burner from Ben - by posting your Halloween costume photo to the BGFitness Facebook page!

During the intro Ben talks about - edible green tea. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio statement from Craig @ 00:12:48 After a lot of self-experimenting, he has sorted out his morning nutrition: he eats a banana and 5 MAP, does his workout, then fries some pemmican and eggs in coconut oil. He's middle aged, 145lbs, 5'11" and that works for him.

~ In my response to Craig's breakfast comment, I mention: Pemmican, Nutiva Coconut Oil, Master Amino Pattern, Low Carb Fueling Package.

Audio Question from 30secs @ 00:15:56 On last week's show Ben talked about 30 second bursts of exercise, with a 4 minute rest, done 5 times. What type of exercises would you recommend? Something that doesn't require equipment and can be done almost anywhere. Would Burpees work?

~ In my response, I mention the SetStarter and discount code "10percent".

Audio Question from Dan @ 00:19:53 He is looking to get a GPS watch. What do you think is the best or best value watch (with HRM)? Does he need an altimeter?

~ In my response, I mention www.dcrainmaker.com. I also mention this video on interval training with the Timex Run Trainer:  

And this video on pace setting with the Timex Run Trainer:  

And the best deal on heart rate monitors, from Heart Rate Monitors USA. My final recommendation to Dan is the Timex Ironman run trainer paired with TrainingPeaks.

Audio Question from Donna @ 00:24:47 She's heard lots of talk about the Green Coffee Bean being some sort of fat burner. Wants to know what your take is on that? She drinks regular coffee (espresso) but has never tried the green coffee.

~ In my response to Donna, I mention the new MPX100.

Audio Question from Jane @ 00:30:05 She is 45-years-old and has been following the Paleo eating plan for a couple months now. She would like to do a half marathon next year but has no idea how to go about that or how to change her eating to optimize for energy and endurance.

~ In my response to Jane, I mention www.lowcarbtriathlete.com

Audio Question from Keerthi @ 00:34:39 He's looking for ways he can add lean body mass without adding body fat percentage.  He needs recommendations on micro-nutrient ratio, timing, how many extra calories to eat in order to put on at least 10 lbs of lean body mass.

~ In my response to Keerthi, I mention this Get Fit Guy article.

Audio Question from Rob @ 00:42:19 He plans on training for his first Ironman. He's never done any endurance sport (longest run is 6 miles, swim 3 laps of an olympic pool, bike is 10 miles). He is pretty fit and in shape. Is 200lbs, 13% body fat. Plays basketball and does HIIT. He is a vegetarian. He is thinking of using the "Tri-Dominator" plan for his Ironman training. Do you think that is a good place to start for his first Ironman. He doesn't just want to race he wants to compete! Also, do you have any suggestions on where to get some affordable training gear?

~ In my response to Rob, I mention www.TriathlonDominator.com, the Bronze modules at www.rockstartriathlete.com and www.thetrishop.com (use 10% discount code BEN10).

Audio Question from Tony @ 00:48:26 He is a "lacto-ovo pescatarian" and has IBS. He is trying to go low carb but his dinners (which are out of his control - made by his wife) tend to be higher carb. Is he doing more damage than good having 2 of 3 meals low carb? Especially if he is doing higher fat in the first 2 meals. Due to his IBS he can't do coconut milk or eggs. He follows the "Low Carb for Triathlete" book. He tends to eat a lot of yogurt and almond butter for breakfast but that is getting old.

~ In my response I mention: the Specific Carbohydrate Diet, 2-4 scoops CapraColostrum per day, 4-6 drops oil of oregano per day, 1-3x/day, Hydrochloric acid – start at 1 and work up to 5-7x650mg/day (I recommend NOW Foods Betaine HCL). If H. Pylori, include 2-3 capsules mastic gum per day (I recommend Jarrow Formulas Mastic Gum). 1-2 servings of Bitters per day (I recommend Floradix Herbal Bitters). If urinary tract infection, try D-Mannose – 2-3g/day (I recommend NOW Foods D-Mannose). If you need to eat a meal that is “toxic”, like farm-raised meat, fish, etc. eat activated charcoal immediately prior. Also www.thedietdominator.com and my pesca-ovo vegetarian plan on TrainingPeaks.

Testimonial from Jim @ 01:00:41

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

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Click here for the full written transcript of this podcast episode.

Oct 24, 2012 free podcast: How Fit Can You Get If You Start Training When You're Over 40? Also: should hot and cold adaptation be seasonal, which gelatine is the healthiest, ZMA effects and side effects, ski workouts that double as off-season triathlon workouts, can improved running form lower your heart rate, and is oxygen therapy while exercising beneficial?

Have a podcast question for Ben? Click the tab on the right side of the screen, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• This is a really good video on carbs, WHY you bonk & what you can do about it: 
• In this video, Peter Attia discuss UCAN Superstarch.
• If you're vegetarian/vegan & want some power packed meat nutrients, use: - Creatine: Recommend Kreaceps capsules, 2-5g/day. - L-Carnitine: Recommend Nutrarev, 250-500mg/day. - Spirulina: Recommend Enerprime, Capragreens, Supergreens, Energybits (use discount code "ben") or cycling between all four. 2-4g/day. - Beta-Alanine: Recommend NOW Foods, 1-2g/day.
• Burn as many as 200 extra FREE calories in as little as 2.5 minutes of concentrated effort a day.

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This podcast brought to you by Pacific Elite Fitness - The Highest Quality Nutrition Supplements Hand-Picked by Ben Greenfield With A 100% Money Back Guarantee, Secure Payment Processing and Personal Customer Service.

MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page.

November 1, Thursday, 6:30pm at Pilgrim's Learning Center in Coeur D' Alene - Ben Greenfield is teaching a free class: "Maximize Your Workout For Fat Loss" - what works and what doesn't when it comes to exercise and fat loss. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Boštjan @ 00:14:50 Can you gain speed (cycling and running) if you start training at 40 years old and haven't been training before that?

~ In my response, I mention the Joe Bonness interview at Endurance Planet.

Audio Question from Craig @ 00:19:40 Would it be beneficial to do cold and hot adaptation in a particular corresponding season (cold in winter and hot in summer)?

Audio Question from Gelatine @ 025:36 What are the health benefits of gelatine and does a commercially produced gelatine (such as Knox) have the same benefits?

~ In my response, I recommend Bernard Jensen gelatin  and Great Lakes gelatin.

Audio Question from James @ 00:31:23 He has been taking ZMA sporadically and has noticed that he is sleeping better. Can there be any adverse side effects from taking this product?

~ In my response I mention ZMK from millenniumsport.net, and use code MSTBG09 to get free samples of it.

Audio Question from Jim @ 00:36:01 Do you have any good ski workouts that would also double as good off-season triathlon workouts?

~ In my response, I mention my high-intensity circuit training for triathletes book and also this Total Skiing Fitness program.

Audio Question from Jorge @ 00:41:30 He recently learned to improve his running form and posture from youtube videos (forward lean and higher cadence) and noticed that he is now running faster with a lower heart rate. Could the changes he has made have lowered his heart rate?

~ In my response, I mention the running drills videos in the post Why Running Drills Are Bad For You.

Audio Question from Kelcey @ 00:44:16 What is your opinion of exercising with oxygen therapy?

~ In my response to Kelcey, I reference this video on oxidative therapy.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Oct 17, 2012 free podcast: "Healthy Foods" That Cause Belly Fat. Also: is fasting effective for recovery, what to do about degenerative disc disease, how much should you eat to gain 1 pound of muscle, losing weight without becoming amenorrheic, how to be less susceptible to injury as you age, and when to use grape seed oil.

Have a podcast question for Ben? Click the tab on the right side of the screen, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Don't want to do high intensity interval training? You can get some similar effects with carb depleted aerobic training.
• Great study on the benefits of probiotics, especially for athletes.
• Yes, "drafting" actually does help in running, pretty significantly.

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MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page.

World-class coaching, including pre-recorded workouts from Ben Greenfield - This new, revolutionary PEAR Sports app is a smart, interactive personal training system that uses an advanced Bluetooth heart rate monitor to measure your body’s response to a workout and provides real-time audio coaching through the PEAR Stride earphones to ensure that you train right. Everything you love about PEAR in your iPhone! Get a PEAR now. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Graeme @ 00:16:47 For quick recovery between 2 marathons, given some of the benefits of a fasting day (like reduced inflammation), I was pondering the idea of using a fasting day two days after the first marathon. Use Monday as a refuelling day with a focus on good fats and then use Tuesday as a fast supplemented with BCAA's.

~ In my response, I recommend a greens supplement and amino acids.

Audio Question from Stacy @ 00:25:23 Injured her hip about 1.5 years ago (trochanteric bursitis). This year, her back went out. It hurts on both sides of the spine. Then her stomach started to hurt, very low down. MRI showed early stage degenerative disc disease between L5 and S1. Doctors believe this is the root of her hip and back problems. She is 41 and likely has surgery in her future. Her question is, can this diagnosis be correct and is there anything she can do about it? Can she exercise? Also are there any supplements she can take to help. She is 6'3" and weighs 150lbs. Her goals are to be fit... and some "mini-guns" would be nice.

~ In my response, I recommend Hyaluronic Acid along with sea salt. Also SAM-e (S-adenosylmethionine) and Capraflex.

Audio Question from Anonymous @ 00:36:33 Would like to know how much time you have to accumulate 2500 calories after a workout for it to be effective to gain 1 pound of muscle.

Audio Question from Ben @ 00:41:17 Wants to know what the best way to lose stomach fat is. He was a skinny guy who gained some weight in the stomach and wants to get rid of it.

~ In my response, I mention Get Fit Guy's Guide To Achieving Your Ideal Body, and 10 Ways To Burn Belly Fat Fast.

Marianne asks @ 00:47:25 I want to loose about 10 pounds so I can carry less weight and hopefully become a bit faster running and biking, but if I decrease caloric intake, I lose weight but I get amenorrheic, I'm constantly hungry, thinking of food all the time and I feel weak and dizzy. When I eat "enough", I am not hungry, but I gain weight which I attribute to muscle gain because my body fat % does not change much (18%). I’m a 5’8” 140 lbs 35 y/o female, my diet is about 50% vegetables and fruits, 25% proteins (fish, chicken) and 25% whole grains. I train 6 days a week for about 2 hours each day. Do you have any suggestions?

William asks @ 00:54:32 How do I make my muscles less susceptible to strains and pulls; particularly my hamstrings? I am 55 years old and have been competing at skiing and running at a serious level since I was a child. I have a very healthy diet and a low stress lifestyle. I’ve got a good handle on managing my muscle health. I’ve had the best success with GuaSha massage, topical magnesium, EMS Compex Active Recovery Program, and Glutamine for recovery. I have good muscle strength and low body fat of less and 10%. I have been this size my entire adult life. My hormones are still at healthy levels. It just seems my muscles have become more fragile with age. I’ve lost a bit of spring and explosive power, but if I train for that, I tend to tweak things. My running form is fairly efficient and quiet. I’ve tried light (laser) therapy and Chinese adaptogenic herbs but they do not seem to have much noticeable effect. Am I missing something, or as other people have said, I’m doing OK for my age - just be grateful.

~ In my response to William, I recommend the Rumble Roller. I also mention the Agile Eight hip mobility drills.

Brigid says @ 01:02:03Hi Ben, I just listened to podcast #192. You talked about the different oils and which ones are good for high heat content verses others. There is one that I've been using for all my stir frys, sautees, pan-frying fish and anything else that requires high heat. It is called; "Grapeola" or "Grape Seed Oil". Is this a good choice to use for all that I stated above? I also use it as a salad dressing, mixed with Red Wine Vinegar.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Oct 10, 2012 free podcast: What Kind Of Yogurt Is Best Also: choosing a bed mattress and treating a dowager's hump, who should use a breath training device, cold feet while cycling with raynaud's syndrome, how and when to use branch chain amino acids, can olive oil be bad for you, and how to deal with bicycle saddle sores.

Have a podcast question for Ben? Click the tab on the right side of the screen, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Full fat dairy is best (might be all that oxidized powdered milk that gets added to skim versions).
• These studies are weird… 78g/carb/hr shown to be "best" during exercise… but these are not fat adapted people, concentration of carb varies, blah, blah.
• Good article on how fish oil can decrease inflammation.

-----------------------------------------------------

Go to www.audiblepodcast.com/ben - and sign up to claim your very own free audiobook.

MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page.

World-class coaching, including pre-recorded workouts from Ben Greenfield - now available on your iPhone with the PEAR Sports iPhone app!  This new, revolutionary PEAR Sports app is a smart, interactive personal training system that uses an advanced Bluetooth heart rate monitor to measure your body’s response to a workout and provides real-time audio coaching through the PEAR Stride earphones to ensure that you train right. Everything you love about PEAR in your iPhone!  Get a PEAR now.

This Friday, at 6PST/9EST - head over to facebook.com/EndurancePlanet and click on "live video" for a LIVE endurance sports nutrition Q&A with Ben Greenfield. -----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Dave asks @ 00:17:20 I am curious why your concerns about dairy do not include yogurt? I am not suggesting that they should, I'm just curious why yogurt is not a concern. Second, a fellow triathlete podcaster that I listen to is a big fan of yours but very anti olive oil. I have not heard his reasons so I am curious what you they could be.

Audio Question from Drew @ 00:31:17 Can you recommend a bed mattress that is good for back pain? She tore her trapezius and fractured her tailbone (among other injuries) quite a while ago. She isn't a "sissy" but she doesn't sleep well and it is really starting to get to her. She also has a dowager's hump (hyperkyphosis) from working at a desk. Do you have any suggestions for treating that and correcting her posture? ~ In my response, I talk about the Sleep Number mattress and Brock mentions Intelliskin.

Audio Question from Robert @ 00:36:40 Do you think a breath training device (like the Powerlung) would be beneficial for an older age grouper late to the game? ~ In my response, I talk about the Powerlung and mentions this podcast episode.

Audio Question from Elisabeth @ 00:40:16 Looking for tips to deal with raynaud's syndrome on the bike (and in general). It acts up when her feet get cold on the bike she and sometimes just can't seem to warm them up. She uses neoprene foot warmers but it doesn't always do the trick. ~ In my response, I talk about the GSR2 Biofeedback Device and the EMWave2. I also talk about SuperEssentials Fish Oil and recommend Omega 3-Omega 6 Fatty Acid ratios, plus testing with a company like WellnessFX. Brock mentions Heat Factory Hand Warmers.

Audio Question from Ty @ 00:47:09 He wants to know at what point there is a benefit in supplementing with branch chain amino acids. What threshold, in intensity and duration, should he set to beginning supplementing. ~ In my response, I talk about Recoverease  and also Master Amino Pattern.

Lance asks @ 00:51:41 I have a question about how best to use Master Amino Pattern and Wobenzyme Proteolytic Enzymes to help me recover between consecutive weekends of long racing. I understand to use MAP before and after but the timing confuses me. Since the enzymes need to be on an empty stomach, and post race calories are important too, what is the best way to combine everything? Also should I continue in the following days? If so, how much and when? I'd also like to ask about tart cherry juice? Is there something special about tart cherries, or is the same effect in other juices like pomegranate, since it looks like the same active ingredient? ~ In my response, I talk about Tart Cherry Juice.

Josh asks @ 00:57:59 In your blog post "The Hawaii Comedy of Errors" you mentioned that you had a bout with saddle sores. I too have had an ongoing battle with them ever since I started cycling. I've tried many different saddles and nothing has been especially wonderful. My saddle is slightly pivoted downward and I have been properly fitted. Tri-shorts make it worse than cycling bibs and, earlier in the season, they were so bad that I nearly had a full-blown infection. I've tried EVERY cream/natural remedy with no relief. I was thinking of getting an Adamo Road saddle, but wanted to get your opinion on what to do first. ~ In my response, I talk about Adamo ISM saddle, Hammer Nutrition Seat Saver (use 15% discount code 80244), SkinSake Ointment, and Tea Tree Oil.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Oct 6, 2012 free podcast: Why Do I Stink When I Workout? Also: how to get rid of skin tags, remedies for eczema, the correct way to do a single leg quad stretch, managing high blood pressure and high cholesterol, how long should your "long run" be, and even more about muscle cramps.

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• At the equivalent of just 1 cup per day, coffee makes you smart and focused.
• Eggs NOT as bad as cigarettes and are, in fact, good for you. Here's a new egg study - with good study methods.
• Full circle folks. NOT snacking & grazing actually increases metabolism and stabilizes appetite.

And here's that video we promised about 5 exercises you can do while lying in bed... courtesy of www.oedb.org College Hacker series:  

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MyList (save all the things you love that rock in one place) - Check out a complete list of recommendations from this podcast episode at our facebook page.

Ben will be in Kona next week - follow all the Ironman World Championship fun at Endurance Planet's Facebook page.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Gregg @ 00:13:28 Has recently lost weight and is noticing some skin tags. Would like to know how to get rid of them himself (without going to see a dermatologist).

Audio Question from Carlos @ 00:19:35 After every workout he gets a bad odour on his clothes and skin (after 45min-1hr run).

~ In my response to Carlos, I mention Dr. Brommer's soap,  oil of oregano,  Hammer Nutrition Cool Feet (use 15% referral discount code 80244). Also take a look at this homemade deodorant.

Audio Question from Lisa @ 00:28:07 She has had eczema for a number of years but it has gotten worse lately. She would like to know if there are any diet changes that would help get rid of it.

Audio Question from XPRS00 @ 00:32:16 He would like to know why you lean forward while doing the single leg quad stretch? ~ Take a peek at my own morning stretch routine.

Audio Question from Kevin @ 00:36:09 Has been trying to change his diet (maybe ketogenic?) to beat blood pressure and cholesterol issues that run in the family. His BP is a little high but not bad (borderline). He would like to try to get it down without taking meds.

~ In my response, I mention NutraRev as a Coenzyme Q10 source. Also fish oil, Minerals, Azumio Stress Doctor and Stress Check apps, and WellnessFX.

Audio Question from a helpful husband @ 00:49:26 He is helping his wife train for a "bucket list" marathon. He wants to know if she should do a 20 mile long run (LSD) even if it will take her longer that 3 hours (she runs at a 15:00/mile pace).

Matt says @ 00:54:57 I recently attempted a 100 mile run and had to drop out halfway because of quad cramping and blisters. I ran 50 miles in 8:36, had good energy during the race and had even splits for the two 25 mile loops. In fact I was in first place in the 100 and would have had third if I hadn't dropped out. Was it the lack of calories (I only had about 200 during the entire race)? When I tired to run faster, or when I had to step up on a rock, both quads would seize up for several minutes. This started during the last 10-15 miles of the run. I want to add that none of this would be possible if I wasn't keto adapted. ~ In my response, I talk about taurine.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Sep 26, 2012 free podcast: What Is Detoxification and How Can You Detox Your Body? Also: how to get rid of a keloid, muscle twitches and cramps, should children do endurance sports, multivitamins for kids vs. adults, how to increase reps quickly, and is cold exposure before a workout beneficial?

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Very interesting that in this study of elite marathoners they're doing at least 2-3 fasted, low carb runs per week.
• Cumulative daily sleep of 7-9 hours might not be as important as total daily sleep of 7-9 hours.
• Doing your interval running on flat treadmill vs. uphill treadmill could be better!

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MyList (save all the things you love in one place) - Check out a complete list of recommendations from this podcast episode at our facebook page.

Ben writes custom training plans - like the one in today's testimonial. Find out how to get your own custom training plan.

In the intro - we mention 110% compression and the Rumble Roller. Also, later we mention the new app Lift and that you can follow us on Strava - if you dare... Brock and Ben.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from AJ @ 00:18:23 He injured his hip playing indoor soccer. Very large bruise that stuck out about an 3/4 of an inch. When it healed it left a bump about the size of a quarter that he can move around with his finger. He thinks its a keloid (a type of scar which is composed mainly of collagen). He has had an xray and it is not a bone fragment. It bothers him after racing (can barely run). What can he do to minimize the pain and get ready for next season?

~ In my response to AJ, I mention Apple Cider Vinegar. I also mention Helichrysum Oil for reducing scars.

Audio Question from Cathy @ 00:26:12 She enjoys the way a cold bath or a soak in a lake/ocean makes her feel but she has doesn't know if it is right for her. Her naturopathic doctor told her that her detoxification pathways are not open, so she can't shed all the toxins out of her system, and has "toxic overload". Her naturopathic doc recommended that she do saunas to increase her sweating. The problem is that it is hard for her to sweat (needs to be 95-100 degrees) even in the sauna she needs to be jumping rope or something. She also has poor circulation and raynaud's syndrome. Should she be using cold therapy at all? Also, how can she increase her sweating, since exercise doesn't really make her sweat.

~ In my response to Cathy, I mention Sweet Sweat. I also mention this secretor test.

Audio Question from Charlie @ 00:50:47 He's been training for a couple marathons over the last 6-8 months. After each run he has noticed that his quads and calf muscles twitch uncontrollably (sometimes for days). Is this normal or is he lacking something in his nutrition?

Also Chrissy says: Do you know anything about a popcorn sensation in the calf muscle after running followed by severe muscle cramps? This started happening to me about 2 years ago after running a half marathon and now occurs after running even short distances (a couple miles) and, sometimes, after a bike ride. The cramping can get so severe that I feel like I did an intense calf workout. I’m 36 and have been running road races since I was in my early 20’s. Because of another injury to my hip, I’ve decided to take a break from running altogether. I want to return to running and tris once my hip gets better, however I do not want to feel like I have aliens living in my calves.

~ In my response to both Charlie and Chrissy, I mention topical magnesium.

Audio Question from Jeff @ 01:00:29 A few podcasts ago we talked about a very young girl who has been doing half marathons at a high level and Ben was concerned about that. Jeff's 10-year-old son is doing a short triathlon soon and loves to run and wants to "be like his dad". If he continues in his desire to run long distances (more than 3 miles at a time), is this something Jeff should reign him in on? He wants to encourage his son but not if it is detrimental to his development. What are your thoughts on youngsters in endurance sports and is there anything in particular he should be concentrating on nutritionally?

~ In my response to Jeff, I mention Lavamagazine.com.

Audio Question from Keith @ 01:10:24 He is planning to buy some liquid multivitamins that you recommended. He noticed that some of them are "for kids" and is wondering if there is a difference between then beyond flavour? Also, are there specific vitamins that children should be taking and is there any danger in giving an adult product to a child?

~ In my response to Keith, we discuss Kid's Liquid Multivitamins.

Audio Question from McKade @ 01:15:29 He is in the military and wants to know how to best increase his number of pushups, pullups, situps and chinups. What schedule would you recommend to increase these quickly.

~ In my response, I mention the Naked Warrior book and Ultimate Warrior Workouts.

Audio Question from Scott @ 01:22:25Wants to know what your take is on doing cold exposure before a workout. Is there any research that suggests that there would be an increase in strength output (reps or weight) or delayed muscle fatigue leading to greater work capacity.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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(I do not condone riding your bicycle while using your phone or exercising at the gym while talking on your phone. Do not be that person...) In today's post, I'm releasing an audio interview with "Fitness For Geeks" author Bruce Perry. Bruce and I geek out on how you can use technology to get a [...]

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Sep 19, 2012 free podcast: How To Know If The Supplement You're Taking Is Safe Also: resistance training for triathletes, tips on clearing your lungs, Gerson Therapy for treating cancer, when is it safe to mix fats and carbs, and are hydration and electrolytes the only causes of muscle cramping?

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community!

-----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• This study says it's useless to warmup before your triathlon - but they didn't look at bike warmup, only swim/run.
• Yet more evidence that those special, curvy-bottom exercise shoes don't actually do anything special.
• Low cholesterol may cause depression/increased risk of suicide. Fat is good for the brain, folks.
  • While talking about cholesterol and depression, Ben mentions the book Primal Body, Primal Mind.

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Go to www.audiblepodcast.com/ben - and sign up to claim your very own free audiobook.

MyList (save all the things you love in one place) - Check out a complete list of recommendations from this podcast episode at our facebook page.

Ben mentions the Sufferfest Cycling Videos - a great high intensity indoor cycling workout.

Nutrition Survey - Struggle with adhering to your diet? We want to help. Please tell us about your nutrition difficulties. This is open to everyone regardless of your current level of health and fitness.

Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Ben (at 00:14:47) Older brother who is 38 just did Wildflower and Toughman. In prep for next triathlon, he wants to do some resistance training. What do you recommend for him? The standard body building moves? ~ In my response I mention my book at www.thestrongtriathlete.com for faster, more intense cardio-esque weight routines OR my Ultimate Weight Training Guide book at for more traditional strength and power training routines for triathletes.

Audio Question from Clayman (00:22:57) He just started using an advair inhaler and is doing much better. Can you give him more ideas of how to unlock the mucus from his lungs?

Audio Question from John (00:32:00) Has increased his testosterone and got his knee fixed and is looking forward to starting the Tri-Ripped Program. Have you done any research on the Gerson Therapy for cancer? What would you recommend to a friend if they had cancer? ~ In my response to John, I recommend he listen to episode #204, in which I talk about the book Fourfold Path To Healing. I also mention The Burzynski Clinic and the Burzynski Movie.

Audio Question from Jorge (00:39:22) Just did Ironman Canada and is very happy with his results and wants to thank Ben for all his help and knowledge. He also has a question about supplements - do you know if there is an organization or website that certifies the quality of supplements? ~ Here is a timely news story to illustrate the potential issue.

Audio Question from Keerthi (00:48:42) He heard you say on the podcast that eating toast with scrambled eggs can cause oxidation of the fatty acids and that is not good for your health. He has also heard you say that it is good to mix fats with starches to reduce the Glycemic Index of those starches. Sounds like a mixed message? He wants to know how much fat he can safely add to the carbs (how much ghee in white rice)? Also does it matter what type of fats?

Audio Question from Seth (00:58:28)Just finished the 70.3 in Muskoka where he had a new issue of cramping in his quads about a half mile into the run. The cramps were bad enough that he had to walk. Has worked with a coach to improve his efficiency. Has never cramped on the bike. He had decent fuelling and had to pee 5 times during the race. Could he have leaked out all his electrolytes?

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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In today's audio episode, you're going to learn the best way to implement a "triathlon training minimal time" approach, in a insider interview with Ironman champion Sami Inkinen, who trains just 8-12 hours per week. Sami is just coming off an amateur Ironman winning time of 8:24 at Ironman Sweden, and last year, his finishes [...]

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Click here for the full written transcript of this podcast episode.

Sep 12, 2012 free podcast: How High Intensity Interval Training Can Fix All Your Problems And Turn You Into An Unstoppable, Superhuman, Rockstar. Also: why you get diarrhea, tennis specific training, how eliminating grains effects your energy level, returning from a partial rotator cuff tear, reasons for exercise induced migraines, low-weight high-rep vs. high-weight low-rep, what is "block training", how and why to widen your "Q-Factor", and combating fatigue during your period.

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• What do you think is worst for diet? Sleep deprivation, boozing or TV watching?
• Can Yerba Mate cause cancer? - www.caring4cancer.com/go/cancer/nutrition/questions - articles.latimes.com/2009/mar/16/health/he-nutrition16 - www.elephantjournal.com/2012/09/yerba-mate-and-cancer/

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Nutrition Survey - Struggle with adhering to your diet? We want to help. Please tell us about your nutrition difficulties. This is open to everyone regardless of your current level of health and fitness.

Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available.

There are now time-stamps in the transcripts - of each of the latest podcasts. This makes it much easier to find the audio section you are interested in hearing.

Listener Daragh finished his first Ironman - in 9:55:07 using Ben's Triathlon Dominator program.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from AJ: He is a competitive cyclist and mountain bike racer. His weakness is his gut. Doesn't do well on solid foods and has switched to liquid calories. Has trouble with diarrhea especially when he is travelling. Has diarrhea a few times a week. Looking for causes and solutions.

~ In my response to AJ, I mention the Genova Parasitology test. I also mention the Specific Carbohydrate Diet, and the free Specific Carbohydrate Diet e-book.

Audio Question from Carlos: Question about HIIT. Most programs says you should go high for 30 and low for 30 seconds. Would it better to use a Heart Rate Monitor and go hard/fast until I hit 180 bpm and then go slow until I hit 140bpm?

~ In my response to Carlos, I mention the complete guide to interval training article.

Audio Question from Chris: In the past Ben has mentioned playing tennis. He is curious - what are the exercises and training routines that you have found to help with knee health and joint health when it comes to tennis? What training tips would you have?

~ In my response to Chris, I mention Capraflex.

Audio Question from Jennifer: She has dropped grains out of her diet (except for quinoa). Does plenty of exercise and eats a lot of fruits and vegetables. She's found that she is really tired since changing her diet. What can she add to her diet to add energy but maintain the comfortable weight that she is at. ~ In my response, I mention lab testing with WellnessFX.

Audio Question from Mike: Has a problem with his left shoulder. He's working out 3-5 times a week, doing intervals and weights. Lifting moderately heavy. Had a partial rotator cuff tear a few years ago. Rested it for 3 weeks and it healed up. Now every day that he lifts he gets pain the next day. What can he do to help with that?

~ In my response, I recommend this free report on Muscle Imbalances Revealed. I also mention the 7 minute Rotator Cuff Solution.

Erin asks: Going for a run of 20 minutes or more often causes me to develop an aura migraine. Initially I get the bright spots in my eyes and if I continue running it will progress into the full-blown migraine. It only ever happens when I run in the morning and is made substantially worse when the weather is hot. Interestingly, I do a lot of other indoor sports and this doesn't happen during those training sessions, regardless of intensity. Can you suggest why this might be happening and what I can do to avoid it?

~ In my response to Erin, I reference my How to Get Rid of Migraine Headaches podcast with Ted Morter.

Longbow asks: You mentioned in one of the earlier podcasts that recent research showed lifting lighter weights with more reps has the same result as the heavier weight with fewer reps. If the benefit is the same and the goal is "lift to failure", wouldn't it be better to lift lighter weights so the chance of getting injured is smaller?

~ In my response to Longbow, I mention this podcast that I did with Art De Vany. Also this podcast with Cary Nosler.

Craig asks: I've heard a couple of things about "block training" (emphasizing one triathlon discipline at a time). What is your opinion on this?

Dan asks: I was wondering what you thought about pedal spacers to widen the "Q-Factor". Is there a way to figure out what is the right pedal width for your body (besides getting a custom-fit)? Does hip-width have some correlation to foot-width?

Jill asks: My monthly cycle can bring on some extreme fatigue with me unable to wake up to an alarm to exercise. It can be extremely frustrating and cuts down on the time I have to put in long sessions on the bike. As my exercise time drops off during this week every month, I feel I lose fitness and it seems to take a week or two to get back into a good groove, and then it happens again! Do you have any suggestions of herbs, supplements, etc that I could use to combat this fatigue? Is going on birth control pills the best option? ~ In my response to Jill, I mention Katylynn Wlesch's 21K Trail Run. I also mention my recommendations for estrogen dominance.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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The photo above is a picture of one of my favorite recipes: liver with some bacons and onions. Mmm... And that's not just any old liver. It's 100% antibiotic free and non-added hormone beef liver, from a sustainable, new model farm run by a company called "U.S. Wellness Meats". OK, OK - so even if [...]

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

In the intro to this episode, Ben mentions he's wearing these Gunnar glasses (eliminate eye strain), this CoolFatBurner vest (cold thermogenesis) and these 110% Compression pants (cold thermogenesis + compression).

Sep 5, 2012 free podcast: 10 Ways To Burn Belly Fat Fast (& Why Ben Is Wearing A Funny Vest & Geeky Glasses During Today's Podcast). Also: how to "carb backload", nutrition strategies for shift workers, dealing with osteopenia, should you wear sunglasses at daybreak, how to increase testosterone, is "Chi Running" a good protocol, alternatives for cable exercises, how to return to a regular menstrual cycle, and understanding a Bruce Protocol Stress Test.

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• FRUCTOSE IS HEALTHY in small doses, preferably from fruit.
• Mental stress screws your post-workout recovery:
  • When discussing this article, I mention: -HeartMath emWave2 for heart-brain connection and cohesion training - 10-15 minutes 2-3x/week -Stress Doctor app by Azumio for relaxation, breathing and breath control -Stress Check app by Azumio for tracking your HRV instantly (at 0.99, affordable compared to emWave2) -Free stress relief .mp3 (and a great Monster In the Mirror video)

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Go to www.audiblepodcast.com/ben - to claim your very own free audiobook today.

Later this week, Ben will be at Vegas 70.3 - Follow him on Twitter to meet-up before and after the race. Nutrition Survey - Struggle with adhering to your diet? We want to help. Please tell us about your nutrition difficulties. This is open to everyone regardless of your current level of health and fitness.

Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available.

There are now time-stamps in transcripts of each of the latest podcasts. This makes it much easier to find the section you are interested in.

-----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Ange: Could you weight in on "Carb Backloading"? Involves: Training in the morning when you get up, maybe have a cup of coffee (with cream) but have no macro-nutrients before working out. She always thought you should take in carbs and/or protein before working out.

~ In my response, I mention my original response to a carb backloading question.

Audio Question from Matt: Planning on running some marathons and an Ironman in the next 12-16 months. Has a very irregular work/sleep schedule. Trains in the morning whether he work days or nights. He's looking for nutritional advice to fit a schedule like his. Also would like to know what to eat after his workout when he goes to bed directly after. What supplements should he take to make the most of his sleep - currently takes melatonin and casine-isolate shake.

~ I mention my sleep recommendations.

Audio Question from "Belly": 2 years ago he was 30kg heavier than he is today (he is 33). Back then, he started walking several times a week and then started running. Loves running. Even though he has lost weight he still has a layer of fat around his belly. Could you elaborate on how to get rid of the belly fat (he knows about runner's belly related to cortisol levels).

Audio Question from "Bones": His wife just had a bone density scan and was diagnose with osteopenia. They are wondering what supplements she should take.

~ In my response, I mention Capraflex. Also liquid trace minerals, Vitamin D, Magnesium, and Vitamin K2.

Audio Question from Craig: Based on your recommendation he has been wearing blue blockers in the evening. Wants to know if there would be any advantage to wearing sunglasses in the morning before sunrise.

Audio Question from Scott: 2 weeks ago he had blood work that showed his testosterone was low (8.2 nmol/litre 22.5 pmol/litre Testosterone Free Reading). Started taking medications. Has been running twice a week and as well as lifting weights. Had blood work done again and his testosterone levels went down. What would you recommend to raise his testosterone level?

~ In my response, I suggest that he read these testosterone recommendations.

Audio Question from Pat: Not an endurance athlete, lift weights and does jujitsu. He recently read the book "Chi Running" and has started running once a week, just a couple mines (or 3 at most). He's never heard us mention the book and wanted to know what we thought.

~ In my response to Pat, I mention this interview with Danny Abshire from Newton Running shoes. I also mention this Chi Running audio cue I made.

Christine asks: I am thoroughly enjoying your new book! I have discovered I am a mesomorph female and had a question about the workouts. Quite a few exercises require cable workout equipment, which I do not have in my home. Can I substitute alternative exercises that work the same muscle group and maintain the high rep, low weight protocol?

~ In my response to Christine, I mention the Body by Jake Tower.

Elizabeth says: Last summer, as I was in training for my first half marathon, I decided to stop taking my birth control because I didn't want the extra hormones and all that goes with taking birth control. I expected to not have a regular menstrual cycle at first but from August to February I had only one period. I have gone to the doctor and she said it was because I am too lean and am training too hard for the marathon. She gave me progesterone pills to take to see if she could restart my menstrual cycle and it did but now it has been 2 months since then and I have not had another period. My body fat percentage is around 21%. I'm wondering what I can do so that I can have regular menstrual cycle and still train for endurance running events.

Connie says:I had some cardiovascular test done but have no clue what the results mean and thought maybe you would know. I have done 4 Ironman races. I am very slow and had a gastric bypass 6 years ago. The Doctors are saying I tested extremely high so that's why I'm confused. I had a Bruce Protocol Stress Test and I lasted 17 minutes 7 seconds ending at 5.5 mph at 20% grade, my VO2max calculates at 71.07 using the formula of 4.38xT-3.9 (T=time I lasted on treadmill during stress test) My functional aerobic capacity attained was 160% and my SBPxHR is 27360. HR went from 61 to 171. Does any of this make sense because I am totally lost. If my stats are good does that mean I should maybe start to push myself to not be so slow.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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See omnystudio.com/listener for privacy information.

A few weeks ago I tweeted about a fasting low carb diet: Today I talked to guy who hammers through 6hr workouts after 24hr fasts & figured out how 2 do it without bonking. Want me 2 interview him? Ben Greenfield (@bengreenfield) August 9, 2012 I received multiple responses of "Yes!". The guy I [...]

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Aug 29, 2012 free podcast: Was Ancient Man A Vegetarian? Also: how to deal with shoulder pain, caring for tech clothes, does yoga affect muscle growth, can you eat carbs and stay in ketosis, what is guarana, fuel for a 5 day hill walk, why you shouldn't eat squash and strawberries, and what to do about running pigeon-toed or knock-kneed.

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

NEW Enhanced Podcast - For those of you with devices that support the M4A file type (Apple, some recent Android, Sonos, Creative Zen, Zune, some Sony, Nintendo DS, Wii, PSP, some Nokia and some Blackberry... and a few more) we have a new "enhanced" version of the podcast... with chapters! Download it here and let us know what you think. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community!

-----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• More good reasons to take liquid trace minerals.
• Stevia: maybe not the best choice for everybody - especially if you get headaches when you use it.
• Limit to benefits of urban garden. My community has an urban garden next to road & (based on this) I wouldn't go near those veggies.
• You get headaches? This study shows that magnesium deficiency may be a big issue.
• Was ancient man a vegetarian?

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Next week, Ben will be at Vegas 70.3 - Follow him on Twitter to meet-up before and after the race.

Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available.

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Catherine: For several years she has had trouble with her shoulder. She has pain radiating through her neck, head and even sinuses. She does a lot of yoga, and the more yoga and pushups she does, the worse it gets. She had a snowboard crash that may have caused the problem in the first place.

~ In my response to Catherine, I recommend Muscle Imbalances Revealed and this free 40 page report. I also mention Dr. Herb Akers.

Audio Question from Ryan: He's recently been experiencing some shoulder pain while swimming and is looking for exercises or stretches to help with shoulder pain.

Audio Question from Joe: He has tons of "tech" clothing for running, biking, etc., but they all have drastically different Washing instructions. What is a good general rule to follow?

~ In my response I mention Shutout Detergent.

Audio Question from Kyle: He wants to know if it possible to build high quality lean muscle while on a low carb diet and and high fats - as well as doing Bikram hot yoga 4 to 7 times per week? He lifts heavy weights (hard) but also loves the yoga. He's heard that yoga is good for him but that he will never build the size he wants while doing yoga.

Audio Question from Low Carb Guy: Trying to get his head around running low carb while doing trail ultra marathons. If ketosis is binary why would an elite athlete fuel with gels at all? Is it possible to be in ketosis but do a quick exit to fuel with carbs? Does eating even a small amount of carbs mean that he won't be oxidizing fats?

~ In my response I mention this podcast Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?

Marco says: Wondering what your thoughts are on Guarana?

Andrew asks: I'm going on a 5 day hillwalking trip on the West Highland Way in Scotland carrying approx 14kg in my pack for 20 miles/day. What would you suggest is the best strategy for the three main areas I'm concerned about which are: energy, recovery and injury prevention (if possible)? Also, added to this I want to keep it lightweight as much as possible but most camping foods that are available are freeze dried and probably not the best in terms of quality.

~ In my response to Andrew I mention podcast 190 and also episode 199.

Craig asks: There were a few items toward the avoid side of the Superhuman Food Pyramid that I found a little surprising; grapes, squash and strawberries. I believe the grapes may be on that end for their sugar content? The squash and strawberries are more of a mystery. Please enlighten me.

Joe asks:My 13 year old son has begun running. I've always known something was wrong with his running, and I thought it was his ankles. As he passed me on a run the other day (he did 2.4 miles in 20 minutes!) I noticed his knees were close together and his feet kicking out in a diagonal manner. I did some research and I believe he is knock kneed. It isn't that obvious when he walks or stands. He walks with a minor pigeon toe. He is definitely not overweight. What can we do to correct this short of surgery?

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Aug 22, 2012 free podcast: What Kind Of Sports Drink or Gel Is Best For Endurance Exercise? Also: upper body strength for swimming, is honey a good energy source, is a "hair analysis" worth while, should you "run through menopause", chlorine sensitivities, dealing with a labrum tear, xenoestrogens and weight changes, cycling and sciatica pain , and ways to deal with metatarsal pain.

Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

NEW Enhanced Podcast - For those of you with devices that support the M4A file type (Apple, some recent Android, Sonos, Creative Zen, Zune, some Sony, Nintendo DS, Wii, PSP, some Nokia and some Blackberry... and a few more) we have a new "enhanced" version of the podcast... with chapters! Download it here and let us know what you think. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community!

-----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• If your kids are swimming in pools a lot, you need to be giving them antioxidants. Here's why.
• Simply using an iPad after midnight decreases melatonin production by 23%!
• Cool way to figure out whether you're a "morning" or an "evening" person.

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Cooking Class with Ben & Jessa Greenfield: "Make Your Own Probiotics" - Thursday, August 23, 6:30-8pm. Fee: $5 per person – includes recipes and samples. Location: Pilgrim’s Health Education Center.

Ben is going to be at Ironman Canada - drop him an email or @ him on Twitter if you want to say hi!

Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Keith: Wants to know Ben's opinion on Tailwind Endurance Fuel.

~ In my response I mention Osmo Nutrition.

Eve asks: I am a typically pear shaped female. I have done strength training diligently for several years, and I have trained for triathlon for almost a year. My upper body strength is really holding me back on the swim. I train swimming 3 times per week. I have worked with swim coaches and have followed numerous strength training protocols with several personal trainers. I bought your book "strength training for triathletes" and followed some of the exercises. I've had improvements in my leg strength, but not in my lats and arms. I eat Paleo with loads of fruit, plenty of protein, litre of milk per day with zero junk and zero gluten. Is there no hope for me? Even my mother can bench more than me :-(

~ In my response to Eve, I mention the SwimSmooth book.

Rob asks: I was listening to you and Brock talk about gels and goos today, recommendations for half-marathoning. I started running hardcore last year and I found the half-marathon distance really tough until I started wearing a CamelBak and I was thinking about carrying honey packets with me as a natural source of energy, as opposed to gels and goos. I'm a budget runner as much as possible because I'm a budget sort of wage-earner and I can just grab these honey packets at the local coffeehouse. What do you think about using honey as an energy source during a long-distance run?

KaLonny asks: Is there any validity to hair analysis? A local chiropractor offers this test to measure mineral content of your hair and, according to this particular website, "if a particumineral deficiency or toxicity exists in the hair, it usually indicates a mineral deficiency or toxicity within the body. This in turn, provides a great window into the metabolic activity within the body, which allows us to prescribe a unique treatment protocol in order to properly treat your condition. " I am interested for myself, but also for my daughter, who shows characteristics of autism and other behaviour issues. Is it legit or a waste of money?

~ In my response to KaLonny, I recommend these two tests: www.evitalhealth.com/Red_Blood_Cell_Elements.html www.spectracell.com/mnt/#nutrients

Hope says: I'm 53 years old and have been going through the side effects of peri-menopause and menopause for many years now. I decided when I was in my later 40's that I would try to "run through menopause". I'm now running about 3 - 4 miles a few times a week and also do different types of cross training. I have completed a 5k and a 10k, but I find that I get too exhausted to put in any real extended mileage. I wanted your input regarding how to deal with the exhaustion, hot flashes and creeping weight gain which has been occurring. I have tried black cohosh and other remedies to no avail. My diet is overall very good - lots of veggies, clean foods, protein and not huge amounts of carbs, except for a treat. My mother had breast cancer twice, so there is no way I'll be touching any hormones. I am trying my best to keep fit and young, but I gotta tell you, it's been tough!

~ In my response to Hope, I recommend listening to my podcast on why women gain weight as they get older and taking a look at the Ben Recommends page.

Nadine asks: I am an ex-triathlete who stopped swimming because of a problem with chlorine. Here is what the symptoms are like: after two or three swims in a week, I stop being able to digest fat, get heart palpitations (which I never get otherwise) and generally feel terrible. It took me a long time to figure out what the trigger is until my naturopath did some reflex testing with pool water and figured out that the chlorine in the water goofs up my liver and gall bladder. I stopped swimming in 2005. I do a lot of endurance training but really really want to get back into triathlon. I am going to try a lower chlorine pool in Vancouver but wondered if a) you have encountered this sort of reaction before and b) if you have any ideas about helping out with the chlorine. I have no respiratory symptoms.

Shannon asks: I currently have a small tear in my labrum in my left hip. I have an acetabular impingement that seems to be why this has happened. I was a runner and practised a lot of yoga. I have been seeing a yoga therapist and doing physical therapy and my hip has been feeling better. I am not planning on having surgery, because my hip is feeling better. Do you have any suggestions or opinions about workouts? I would love to get back to running, but high impact activities make me nervous.

~ Heal Your Hips book.

Sefi asks: Are there any studies that actually look at weight changes in women who avoid xenoestrogens compared to those who don't?

~ Harvey PW, Darbre P. Endocrine disrupters and human health: could oestrogenic chemicals in body care cosmetics adversely affect breast cancer incidence in women? J Appl Toxicol. 2004 May-Jun;24(3):167-76.

~ Braun JM, Kalkbrenner AE, Impact of early-life bisphenol a exposure on behavior and executive function in children, Pediatrics. 2011 Nov;128(5):873-82. Epub 2011 Oct 24.

~ Roy JR, Chakraborty S, Chakraborty TR. Estrogen-like endocrine disrupting chemicals affecting puberty in humans--a review, Med Sci Monit. 2009 Jun;15(6):RA137-45.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717132/

http://www.epa.gov/ncer/science/endocrine/humanhealth.html

http://www.ncbi.nlm.nih.gov/pubmed/17503436

http://www.ncbi.nlm.nih.gov/pubmed/15461258

~ Jensen TK, et al. Do environmental estrogens contribute to the decline in male reproductive health. Clinical Chemistry December 1995 vol. 41 no. 12 1896-1901.  

~ Ho, S-M, W-Y Tang, J Belmonte de Frausto, and GS Prins. 2006. Developmental Exposure to Estradiol and Bisphenol A Increases Susceptibility to Prostate Carcinogenesis and Epigenetically Regulates Phosphodiesterase Type 4 Variant 4. Cancer Research, Volume 66, Pages 5624-5632.

~ Diamanti-Kandarakis E et al. 2009 Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement. Endocrine Reviews 30(4):293-342 ~ Carwile JL, Michels KB, Urinary bisphenol A and obesity: NHANES 2003 – 2006. Environ Res. 2011 Aug;111(6):825-30. Epub 2011 Jun 14. Department of Epidemiology, Harvard School of Public Health, 677 Huntington Ave, Boston, MA 02115, USA.

~ Zsarnovszky A, Le HH, Wang HS, Belcher SM. Ontogeny of rapid estrogen-mediated extracellular signal-regulated kinase signaling in the rat cerebellar cortex: potent nongenomic agonist and endocrine disrupting activity of the xenoestrogen bisphenol A. Endocrinology. 2005 Dec;146(12):5388-96. Epub 2005 Aug 25.

~ Ayyanan A, Laribi O, et al, ISREC-Swiss Institute for Experimental Cancer Research, National Center of Competence Molecular Oncology, Lausanne, Switzerland. ~ Masuno, H., et al. “Bisphenol A in combination with insulin can accelerate the conversion of 3T3-L1 fibroblasts to adipocytes.” J lipid Res. 3 (2002): 676-684.  

~ Silver MK, O'Neill MS, Sowers MR, Park SK, PLoS One. 2011;6(10), Urinary Bisphenol A and Type-2 Diabetes in U.S. Adults: Data from NHANES 2003-2008.

~ Department of Environmental Health Sciences, School of Public Health, University of Michigan, Ann Arbor, Michigan, United States of America.

~ Harvey PW, Darbre P. Endocrine disrupters and human health: could estrogenic chemicals in body care cosmetics adversely affect breast cancer incidence in women? J Appl Toxicol. 2004 May-Jun;24(3):167-76.

Andy wrote: I recently "fell" into the sport of road cycling after trying it out last year during a vacation. I have always been active (4th degree Black Belt in Karate) though I now have to work within my sciatica that at times does not allow me to walk without pain. Riding does give me a minor back soreness but it does not hurt me at all! Even though I am now 56 I would like to get into this sport more seriously but with caution. I still have a full time job and yes a growing family thus I have to balance. So, where does one begin to establish a serious, though reasonable overall program that someone like me can use to challenge himself?

~ In my response to Andy, I recommend www.TriathlonDominator.com and www.Tri-Ripped.com

Paul asks: I am a 63 yr old 30 + yr. runner. I have flat feet and hammer toes. The last few years I have had nerve pain under second toe on my right foot. I have used a metatarsal pad under toes with relative success. Lately pain hangs on after long runs. I went to a podiatrist and got a cortisone shot for the inflammation and was told I need an orthotic. I've seen insoles with a pad directly behind the ball of the foot designed to take the pressure off the metatarsal bone and would be interested in your view of the best way to approach this problem.

~ In my response to Paul I talk about the How To Run Barefoot post.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Aug 15, 2012 free podcast: How To Modify Your Exercise And Nutrition As You Get Older. Also: healing a broken foot, dealing with an eating and/or exercise disorder, post workout nausea, using the MostFit Suspension System, does your body self-limit, healing your gut after radiation therapy, ammonia in your sweat, and can green coffee bean extract hurt your workouts?

Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community!

-----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• If you get hungry through the day, start "snacking" on fish oil, cod liver oil, sardines, etc.
• Yesss…another reason for hot mommas to drink more wine.
• Consumption of foods with an average total antioxidant capacity equal to a handful of nuts and an apple is associated with a -38 % decrease in the risk of obesity.
• Want to lower your intake of estrogens? Switch to goat's milk from cow's milk.

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Go to www.audiblepodcast.com/ben - to get your free Audiobook today.

Cooking Class with Ben & Jessa Greenfield: "Make Your Own Probiotics" - Thursday, August 23, 6:30-8pm. Fee: $5 per person – includes recipes and samples. Location: Pilgrim’s Health Education Center.

Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX

Last call - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free!

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As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Tony: Recently broke a bone in his foot and is looking for help from the nutritional side and supplement side. Also looking for advice on how to stay fit while on crutches for the next 8 weeks.

~ In his response to Troy, Ben mentions Capraflex.

Audio Question from Chuck: Has been dealing with an eating disorder for years. Is currently checked in to an in-patient facility and eating all meals there. Exercise is frowned on until more weight is restored. Feels like all the weight he is putting on is going straight to his stomach. Wants to distribute the weight more evenly without sabotaging any success he is having in the program.

Audio Question from Ben: Post workout nausea and/or lightheadedness. He trains fasted, usually around 11 or noon. Drinks a shake in the locker room right after lifting, squatting, push/pull etc… drinks a small coconut water and whey protein shake. 10 or 15 minutes after the shake he gets dizzy and nauseous. He doesn't have this issue if he skips the shake.

Audio Question from Ben: He is driving from California to New York and would like to stay fit during the trip. Do you think he could anchor the Most Fit Suspension Trainer on the car door the same way you do on a home or hotel door?

~ In his response to Ben, Ben mentions The MostFit Suspension Strap.

Bill asks: I am a 60 year old male triathlete and using Ben's advanced 1/2 Ironman training plan. What adjustments in training, recovery and nutrition would you advise in general for older athletes? I find I'm taking an extra day off (usually an easy recovery training day) while working full time with family responsibilities.

~ In his response, Ben mentions the liquid multivitamin.

Bill asks: About eight months ago (before I became a listener) I purchased Ellington Darden's "New High Intensity Training," As a result of applying this approach, I have become stronger, at 48-years-old, than at any other time in my life (including while playing college football). It's been great. However, I have two concerns. First, I am still going up... with no particular reason to keep getting stronger. I'm a creative director, not an offensive tackle. Should I just pick a plateau and choose to stay there forever? Or what? Also, my lifts are starting to be limited by (or possibly damage) non-target areas - for example, I could go higher on dumbbell flies as far as my chest is concerned, but my wrists aren't strong enough. And I can keeping squatting higher weights, but my hips are hurting. Seems like my body's trying to self-limit, maybe? I am surprised by how strong I have become with no ceiling in sight... is there a ceiling? Any thoughts, on HIT training in general and this situation in particular?

Lauri says: My partner just completed abdominal radiation therapy for cancer. Needless to say, this pretty much trashed her digestive system. I have been looking into the GAPS diet as a potential method to help her along the healing path. However, when I've done a search through PubMed, I have not been able to find any peer reviewed articles on this diet. Are you familiar with any that are out there? I may just not have the correct search parameters.

~ In his response, Ben talks about the book: Fourfold Path To Healing.

Andrew asks: I seem to be producing very high levels of ammonia in my sweat. In fact, if I was working out in a public gym I'm sure people would think I'd wet myself. This seems to be irrespective of whether it's a low intensity long workout or high intensity intervals. I consider my diet reasonably balanced though I am having trouble lowering my body fat levels despite a slow but steady weight loss. I take no supplements though I have just purchased a protein powder.

Gerry says:I recently watched a Dr. Oz episode that mentioned chlorogenic acid in the form of pure green coffee bean extract. The info presented stated that this acid slows the release of glucose into the bloodstream and burns glucose and fat in the liver. I'm trying to drop weight, but I'm a very active triathlete who works out 6 days per week. Would this supplement be beneficial to help me reach my weight loss goals? Or would it be detrimental to my training and nutrition by decreasing the amount of glucose available to my body during workouts?

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Aug 8, 2012 free podcast: Why Fiber Is Bad. Also: electrolyte intake and your sweat, how to heal an ankle injury quickly, changing the consistency of your stool, ways to exercise in an airport, how often should you eat, are Lion Heart Supplements good, healthy ways to flavour drinking water, why certain oils are dangerous, and learning to feel hungry during a race.

Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Interesting that in last month's "Lo Fat vs. Lo Carb" diet debate, nobody mentioned Lo Carb had nearly 0 fruits/veggies-all fiber fed from "Metamucil". Weird.
• Ketogenic diet doesn't affect your strength… if you're doing really short stuff.
• Alcohol decreases post-workout recovery? Sure, if you have 4-6 drinks.

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Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX

Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha.

You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free!

The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle

-----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Paul: He just raced Vineman. He knows that you, Ben,  have been racing without electrolytes. Do you think that when you are not taking in electrolytes during the race that you will not be secreting salt like everyone else?

Audio Question from Alberto: 8 weeks ago he sprained his ankle badly. Has a tear, bone concussion and some strained ligaments. Started swimming and riding last week but still can't run and… he is doing Kona! He needs to recover fast!

~ In my response to Alberto, I recommend: Phenocane, Capraflex, and Aqua Jogging. Also take a look at the injury recovery section of Everything I Have Ever Recommended.

Audio Question from Ben: Digestion and elimination. He is a martial artist and a weight lifter. Was a high carb paleo isn't anymore. Has incorporated grains, sprouts, etc… His morning bowel movements are explosive (it isn't diarrhea but the urge to go comes on quickly and there is a feeling of he'd be in trouble if he weren't at home) and make a pile vs. a log. He usually poops one more time in the afternoon around 3-4pm. Has heard logs are better than piles. Wants to know how to firm up his stool. He has no problems like stomach aches, gas, loud stomach, etc. He feels fine all the time! He thinks he does all the so-called "right things" and yet still is having poorly formed poo! PS: He has never eaten breakfast. He eats lunch and dinner so he gets all his calories in two meals (about 3000 calories daily).

~ In my response, I mention this Bristol stool scale, eliminating FODMAPS as much as possible, and also the book: "Fiber Menace". Brock mentions Scientific American's Fiber Boosts Bowel Beneficial Bacteria.

Horacio writes: Hi Ben, odd question coming: I happen to travel on planes very frequently so I spend a lot of hours in airports and there are no gyms there (perhaps a biz opportunity?). What good workouts can be done when I have a good 2-3 hours of waiting for my next flight? (while avoiding being deported for public disorder).

~ In my response to Horatio, I recommend www.airportgyms.com and the MostFit Suspension Strap. I also mention any of my 10 minute workouts and PEAR.

Anderson asks: I was listening to some old episodes and I remember that you said in one of them that we have to eat every 1.5 - 3 hours to have the "thermogenic effect" of food. But on the Fat Loss Secrets Seminar you said we don't need to have a lot of snacks, elevate the blood sugar all the time, there's no evidence of benefits of this practice. So, how many meals should I eat? I don't know if that changes something but I have skinny genetics and want to gain muscle. Of course I know I need to lift some weights.

~ In  my response, I mention the article Snacking Will NOT “Boost Your Metabolism”.

Giles says: I have found an online health supplement company here in the UK, Lion Heart Supplements, and wanted to get your take on the "super smoothie mix" the guy is touting. The reviews for it are great and plenty of, pardon the terminology, tree hugger types seem to rave about it. Could I ask your opinion of whether this could be a good product to include in my diet.

Bert asks: Your comments on diet soda have me motivated to drop my litre to two litre a day habit... don't think I can go straight to water. I have seen a few of these new "water additives" like Mio. Let me add this variable: I need the solution to be easy. If it isn't easy, I most likely won't make the lifestyle transition; which sounds odd as I used to weight 310 lbs and could not walk to the end of the street but am now a 3:20 marathon runner. The key for me was that I made one "easy" change at a time.

Cameron asks: You answered a question a while ago about other fats that would be good to include in her diet by discussing the smoke point, saturation level and propensity for oxidation during cooking and/or for colder uses. One thing struck me though. You said to avoid fats that are "completely unsaturated" and "don't have any of the hydrogens" like canola, corn and sunflower oil. My understanding is that these fatty acids have omega 3's, 6's, 9's but no more than three double bonds per fatty acid. That means that all of the rest of the hydrogens (26 out of 30) are still there. Considering that, when I look at the composition of fatty acids in canola, safflower and sunflower the composition of specific monounsaturated fatty acids are different but not substantially. Is it possible that for cold applications each of these oils are perfectly fine?

~ In my response I mention these videos: 

How canola oil is made:

How butter is made

Emily asks:I was wondering if you were familiar with "healing touch". I have heard there has been some research but I'm not sure how legitimate the studies are. Also, I struggle with eating enough during long runs, marathons or longer. I typically don't eat gels during training and try to supplement during races. They don't upset my stomach I just don't like eating while running. Have any recommendations on liquids or mental techniques to push myself to eat enough. I've noticed that I do sometimes get irritable towards the end of long runs, which I've heard you mention can be a sign of low blood sugar.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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See omnystudio.com/listener for privacy information.

If you're like me, you might wake up in the morning and drink a glass of water, take a shower, eat food that has been cooked in water, perhaps go for a swim later in the day, and then drink more water. Or maybe you wake up, have a glass of water, exercise at the [...]

See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

Click here for the full written transcript of this podcast episode.

Aug 2, 2012 free podcast: Which Is Better: High Protein, Low Carb or High Fat, Low Carb? Also: what is hip dysplasia, how to deal with a baker's cyst, how carbs are listed on packaged food, trouble sleeping after evening workouts, what type of milk is best, HUUB websuits, should you use over the counter testosterone creams, how does Muscle Activation Technique work, and what is the ENG3?

Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Wow! 4 weeks of echinacea supplementation worked wonders in runners.
• Attn dudes: sugary drinks at the bar, or any other "pre-sex" time is going to affect performance. And not from the alcohol per se.
• Quit sitting around at the gym.

-----------------------------------------------------

Go to www.audiblepodcast.com/ben - to get your free Audiobook today.

Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX

Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha.

You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free!

The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle

-----------------------------------------------------

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from Jenny: Triathlete with hip dysplasia. Not severe but it does effect her training. She feels a pinching in the front. Squatting over 90 degrees hurts. It effects her all the time (sitting for a long time hurts) even on a rest day. Any particular stretches or exercises that might help. She does the hip flexor stretch and uses a rumble roller (despite it being scary at times).

Audio Question from Andre: He has mild left knee pain around the joint. Ran an ultra marathon in Feb and ever since then the pain has gotten better but hasn't gone away. Has runs a lot in the past and never had this issue before. Has a chronically tight IT band. Had an MRI that only detected a tiny Baker Cyst. He wants to do squats and lungs but can't do them or the knee flairs up again. Every time he races it hurts a lot again. He has a few races coming up and wants to get healed.

Audio Question from Ty: On the ingredient list, how do you differentiate between a simple and a complex carbohydrate? ~ Ben’s Top 10 Healthy Packaged Foods

Eve asks: I train for and do Olympic/5150 triathlons. I seem to do well with a hard training efforts over lunch, but if I do a track interval training in the evening for 50-60 min, or even swim intervals, I often mess up my sleep (elevated heartrate, chestpain and restlessness during the night). I'm assuming I have an unfavourable hormonal response - T3 crash, adrenaline to mobilize glycogen etc. I love group training (track and swim) in the evening, but if I cannot get the sleep issue sorted, I have to get back to morning and lunch training. Do you have any ideas on how I can increase my "tolerance" for evening training, except lowering intensity?

Kate says: I have been suffering from a pain in my hips and knees whilst running for the past year and have recently visited a Sports Therapist in order to get to the bottom of the problem. He used Muscle Activation Techniques to reduce tension in my body and I could definitely see an improvement after just an hour. I found this technique very strange as he worked on an area in my neck to activate a muscle in my leg. I was wondering whether you have had much experience of MAT and what your thoughts on the technique are?

~ In my response, I mention my MAT podcast interview.

Ben writes: What type of milk would you recommend for a child and would that recommendation change based off age? I'm curious about raw milk vs. goats milk vs. almond milk vs. coconut milk.

Nadaleen says: I've been trying to follow a low carb high protein diet in order to lose weight (unsuccessful thus far). I did a 4 mile running race this morning and noticed my breath began to really smell during it, and afterwards my husband commented that I needed to brush my teeth. Reading up on it, it seems that it could be either dehydration, ketosis, or someone said if your body doesn't burn fat well, it could be that I'm burning muscle and not fat. I often get shaky during long rides as well, and feel that whatever I eat is not being absorbed by my body. I have noticed as I've switched to protein from carbs that I get less shaky and am also less hungry on long rides. So my body is shifting, I'm just not sure how, whether it is shifting in the right direction, and if I should be more patient with fat loss.

Kenny says: Two questions:

1) huub wetsuits - marketing seems like a perfect fit for me. Is it all hype?

2) testosterone - I am 42 year old male and my level's slightly below normal. If I take an over the counter cream or supplement is this going to give me more energy? Make me stronger? Is it considered cheating in my training?

Paige asks: Is it possible to cycle ketogenic periods? For example, fasting all night, exercising and then waiting until dinner to break your keto state. If so, would it be beneficial? Or would you benefit just as much from a fasted workout? Would this kind of cycle cause fat gain since you are eating an increased amount during keto state. Also, how could you monitor to know you are in this state? Would the strips be enough or should you monitor other things as well?

~ In my response to Paige, I mention http://www.lowcarbtriathlete.com

Jim asks:I have a question about a machine a friend uses - the ENG3. They swear by it (says it helps their lungs and recovery time) but when I looked it up I don't really know what to make of it (except that it's expensive). If you have any info that would be great. They said I could give it a try but I always like to know what up before I jump in.

Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

====================================== [contact-form-7 id="6222" title="Ask Ben"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.