Boundless Life

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As I write this post, I am grimacing. My chest hasn't been this sore since back when I was doing more lifting (that's me above, a few days before I did my first triathlon and decided I had too much muscle to comfortably do cardio-style racing). Anyways, it's been six days since I've stepped foot [...]

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July 18, 2012 - free podcast: What To Do About Knee Pain That Won't Go Away. Also: can heat acclimating improve fitness, is "Infinite Nutrition" good, how BMR works, curing piriformis syndrome, should yogurt be a part of your diet, are creatinine levels important, over-training and thyroid stimulating hormone (TSH), and what to eat after lap band or gastric bypass surgery?

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+.

• Holy  man boobs Batman! Guys…be very cautious with soy.
• Have embarrassing gas? Try eliminating FODMAPS as much as possible.
• Sugar is not so great, but once you add phosphate to it (i.e. soda), check out what happens.

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The Future Of Health Now - Videos are Live, Free and Available!

Ben is going to Spain - drop him a note if you happen to going to The 2012 ITU Long Distance Triathlon World Championships in Vitoria-Gasteiz, Spain on July 29.

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

The new intro music - is from Brock Skywalker's song Blue Satin Jacket which is available on iTunes or at CD Baby.

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

Audio Question from Gordon: Is it possible to get a benefit from training in high heat and high humidity to then race in a cooler and possibly (but not necessarily) higher elevation? ~ In my response, I mention Endurance Planet's Guide To Elevation.

Audio Question from BMR Man: He is 6'2", weighs 229lbs. BMR calculation says 2800 - 3000 calories a day. If he does that he doesn't gain weight but he loses weight slowly while also gaining muscle. Is he doing that right or should he be cutting back to 2000 calories?

Audio Question from Tige: Looking for information on the product Infinite Nutrition. Fueling for 70.3 and Full Iron distance.

Audio Question from Joe: Joe just did the Philly Tri. Has now been diagnosed with... some sort of "itis"... in both knees. Doing high cadence low resistance workouts and wearing Nitro Glycerine strips on his knees. Is there anything else he should be doing to help get this moving along.

Audio Question from Steve: 40-year-old triathlete. Like 70.3 distance. Has hip, glute pain that flairs up after running, first thing in the morning and after sitting for a long time. Had Xray and MRI with did not reveal anything except that he has a larger peraformis and a weak glute med on the injured side. Cortisone injection provided no relief. What should he try next?

~ In my response to Steve, I mention these exercises and this stretch.

Lisa asks: I just wanted some clarification on the yogurt vs. ice cream question in episode #200. In response to this question, Ben suggested that yogurt and dairy in general was something to avoid given its insulinogenic effects. I took dairy out of my diet for 30 days on the Paleo diet, then cycled some cheese and butter back in since I seem to tolerate dairy fine. I then added in full-fat yogurt after seeing it on your food pyramid. I LOVE yogurt with some berries and cinnamon for breakfast or a snack, although I haven't been eating it long enough to track whether or not it's affecting my weight loss goals. But I was confused when I heard this recommendation for yogurt rescinded on the podcast. Should it not be part of the base of the superhuman food pyramid or am I missing something?

Jakob asks: I would like to ask you about diet as a way to lower creatinine levels in my blood. I have, since 11yrs of age, had a kidney inflammation called IgA Nefrite. I have been a swimmer since I was 6yrs old and now, at 44yrs of age I'm into Triathlon. Since I train about 12-15 hours a week and follow a Paleo diet for Athletes (Joe Friel et al. ) to about 80-20 rule, the relative amount of protein in my diet has increased. So my question is really, what can I do to naturally lower my creatinine in order to help my kidneys ?

Gary asks: My question relates to thyroid stimulating hormone. I had a blood test 5 months ago that came out high (5.03 uU/ml). I have seen it can be related to a lack of Iodine in the diet. Unfortunately, I live in mainland Europe (southern Germany) where there is little iodine in the soil and hence locally grown fruit and especially root vegetables have very little iodine content. I repeated the blood test last week and I still have an elevated TSH (4.37uU/ml). My doctor has suggested hormone treatment, but I would like to hear if there may be other options. Also, since elevated TSH can be related to lacking energy and reduced metabolism functions, do you consider it could be related to a series of issues I have recently been suffering such as overtraining symptoms.

~ In my response, I recommend the book "Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?"

Anonymous asks: I have a friend who recently had the lap band gastric bypass surgery. Do you have any recommendations for what she should take in while on the liquids only phase and then going forward.

~ In my response, I mention the LivingFuel supplements at www.pacificfit.net

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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Meet vegan ultra-endurance athlete Rich Roll. If you've read this blog for a few months, you may recall Rich from the article I published on "How To Be Extremely Active And Eat A Plant-Based Diet Without Destroying Your Body." Rich just wrote a book about why he's a vegan. More specifically, the book is about [...]

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July 11, 2012 – the 200th free audio podcast: How Vitamins And Supplements Are Made. Also: is frozen yogurt healthier than ice cream, the best way to soak grains, how to use CoQ10, how to maintain flexibility, synthetic vs. natural supplements, how much should you exercise, what is "earthing", bad workout days, how to run hills, should you ever have an energy drink, vegetarian omega 3 fats.

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!

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

• In real science, Fit2Fat2Fit is a BAD idea for visceral fat, lower body fat, & leptin sensitivity.
• This headline probably should read: Got COW'S Milk?
• Increase your VO2 max by taking fish oil & getting rid of vegetable oils.

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

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 Future Of Health Now - Videos are Live, Free and Available!

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

The new intro music - is from Brock Skywalker's song Blue Satin Jacket which is available on iTunes or at CD Baby.

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

If you see your question below, be sure to send an email to ben@bengreenfieldfitness.com to claim your FREE BOOK. You can choose between "Get Fit Guy's Guide to Achieving You Ideal Body" or KC Craichy's "Super Health" diet book. Which we talk about in Episode 139 and 140.

Audio Question from Danny: Which is better for a relaxed day with the kids, Frozen Yoghurt or regular Ice Cream?

~ In my response, I mention our coconut ice cream recipe.

Audio Question from Scott: He really enjoys baking bread, all from scratch and no processed flower. He uses a soaking process called "Pre-fermentation", where you soak the ground grains. Is this the same as soaking them prior to grinding?

~ In my response to Scott, I recommend the book Nourishing Traditions. I also mention my podcast with Dr. William Davis.

Audio Question from Dwayne: He currently takes CoQ10, 10mg a day. Is there a benefit to taking more than that or to cycle it?

Audio Question from Trisha: She and her husband are runners who do Tia-Kwan-do. When they ramp up for a race, they feel like they are losing flexibility. Why and how is that happening and how can they counteract that?

~ In my response to Trisha, I mention these exercises.

Audio Question from Sandy: Ben has spoken against birth control pills but recommend Vitamin D supplements. Why is the synthetic hormone Vit D ok when the other is not?

~ In my response to Sandy, I recommend the book "Sex, Lies & Menopause". Also the Lady Comp Fertility Monitor.

Audio Question from Brandon: Exercise frequency - how much is appropriate just for looking good and being fit? Should you exercise every day? If so, how do you adjust the intensity/duration to not overdo it?

Audio Question from Andy: What is earthing? Was his dad right when he told him as a child to "go rub some dirt on it" when he got hurt?

~ I my response to Andy I mention: Thermographic grounding images, Sleeping grounded study, Immune system grounding study, Circadian Rhythm Study. I also mention Grounding Mats.

Audio Question from Bad Workout Guy: Do you ever have a bad workout day? Out of breath, tired, have to stop to get some air, even though it is the same workout you have done before with no issue.

~ In my response, I mention Restwise. I also mention the emwave2 for tracking heart rate variability.

Audio Question from Stephan: Hill Training. Running for a couple years. Endurance is getting good and pace is picking up. Training for a marathon in the fall. Hills always wipe him out. Struggles with them every time. Do you have any tips on how to attach hills? Stride, technique, strength training?

~ The Wildflower Hill Running tips.

Audio Question from Sara: How and why do sports energy drinks (Red Bull, Rockstar) work? How bad are they for you? Is it ok to have them every once in a while?

Audio Question from Sam: He has a question about getting Omega-3 as a vegetarian. What's the highest dose he should get at one time to get the most benefit? Should he spread it out over the whole day or get it all at once?

~ In my response I mention www.EnergyBits.com (use 10% discount code BEN)

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.

July 4, 2012 – free audio podcast: How Exercise Makes You Fat Also: when/how to reach to race weight, how to fix stiff joints, testing race day nutrition, does fructose inhibit HGH, the best pre-workout supplements, how to fast the right way, what to eat during multi-day races, growth hormone vs. testosterone, and are any energy supplements safe.

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+.

• New low carb study was interpreted quite poorly by the media.
• Interesting: if you're really skinny & concerned about leptin sensitivity (appetite control) avoid hard & long workouts.
• Want better cholesterol? Eat more eggs.

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

The Future Of Health Now - Videos are Live, Free and Available!

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

We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more!

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

Audio Question from Eric: He wants to get back to race weight (is currently 30-35lbs over what he would like to weigh). He has some racing goals that he will have to push himself to reach. Should he try to lose weight before the race (in the early season) or just train hard and lose the weight at the same time?

~ In my response, I recommend www.Tri-Ripped.com

Chris says: Most of your topics seam to address cardio and diet. Can you do a show on soft tissue injuries and flexibility. My big limiters, that I can't seem to fix, are stiffness in my ankle and lower back.

~ In my response, I mention Capraflex.

Tim asks: I am training for some ultra marathons in the 50 to 100 mile range. During my training, I am experimenting with different nutrition sources to find what works well for me. In the past, foods that seem to work perfectly for a 2 to 3 hour run can wreak havoc on my G.I. system during a longer run or race. Given the same effort level in training & racing, what changes occur in the stomach to create this problem? Also, is there a certain length of time that I can run to fully test a nutrition source without having to run the full race distance?

Josh asks: I know you've said before that you typically only consume fructose after a workout. Recently I came across some literature saying not to eat fruit after a workout because, "Consuming fructose will increase production of somatostatin, which then inhibits the production of human growth hormone (HGH, also known as 'the fitness hormone')." If true, that's a fairly big deal. Just wondering what your thoughts are.

Jonas says: My brother turned me onto your site. He is a marathon runner, and I am a crossfitter/boxer. He has convinced me to live by your food pyramid and make some changes to my life. A lot of these changes are forcing me to toss some of my supplements. Where I am struggling is a pre-workout supplement that helps me lift more and not get fatigued. I have used Jack3d and Other products similar in the past. Can you suggest one that is better to use that has no neurotoxins, artificial colors, and other bad stuff?

~ In my response, I recommend the strength section at http://goo.gl/Zu02D

Osa asks: Is it possible to fast your way into Ketosis and how long does it take? Also do you have any tips I can use to stay in shape or at least maintain a healthy weight with no exercise for a couple weeks? I had oral surgery to remove all four of my wisdom teeth this morning. I was advised by the doctor that the day before my appointment that I should stop eating or drinking before midnight. I stopped eating and drinking at 10:00pm and my appointment was at 9:30am the next day. I did not start feeling hungry until around 6:00pm today, so I fasted 20hrs in total and was not experiencing ravenous hunger. I also noticed when I was breathing through my nose I could start smelling some gas from my breath, which is a sign I may have fasted myself into Ketosis. The Oral Surgery to remove my four wisdom teeth has drastically changed my diet and made me inactive for a couple weeks. I can only eat light meals and have been advised not to eat meat.

khoo asks: I am participating in a multi staged ultra marathon over 3 days, 42k on the first day, 40k on the second day and 18k on the last day. The challenge is that it will be at the outer Mongolia, border of Russia. the only thing the race organizer will provide is a tent and hot water. All participants will need to bring their own fuel, food and recovery mix. In my plan, I will bring freeze dry meals, pork/beef jerky, trail mix (nuts and dried fruits), dark chocolate, endurox R4, hammer recovery drink, GU gels and roctane. Any recommendation on what else to bring?

~ In my response I recommend Pemmican, Cocochia bars, and Supergreens.

Adam asks:
 Can you further explain the link between growth hormone and testosterone. I am 24 and have been taking about 3g of GABA before bed to improve sleep by increasing growth hormone. I do not want to mess with my testosterone and I also have skin that easily breaks out and increased testosterone will only be making that worse.

Sarah asks:I want to know if energy supplements are safe for you? I run about 45-50 miles a week and do strength training 3 days a weeks. A trainer at the gym I go to recommended Lean EFX Thermogenic 45cpLean EFX Energy Enhancing Pills from Fahrenheit Nutrition. The reviews online are mixed. Also, recently in the news (recommended by Dr. OZ) - Raspberry Ketones - are these safe? If so which brand do you recommend?

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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It broke my heart. I was out hiking with my twin boys earlier this month, and suddenly realized that only one boy was by my side. I looked back. The second little guy was standing halfway up the hill behind us, bent over at the waist and struggling to get a breath - a look [...]

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June 27, 2012 – free audio podcast: When To Take Sleep Pills, Pain Meds and Fat Loss Boosters Also: fueling a long ride on a high fat diet, how to recover from and prepare for a race simultaneously, does eating low-carb raise your cholesterol, the skin-diet-hormone-exercise connection, menstruating on race day, taking a sleep aid the night before a race, Yohimbe for fat loss, how to incorporate burpees, the best way to decrease muscle, the different types of fatigue, and the hormonal effects of prescription pain medications.

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!

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

• How Chinese food makes you fat.
• If you like skeletal muscle strength and cardiac function, try Resveratrol.
• Why fortifying food is ridiculous.

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The Future Of Health Now - Videos are Live, Free and Available!

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

We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more!

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

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

Audio Question from Chuck: When you follow a high fat diet and go for a really long bike ride (3 to 6 hours) what do you use to fuel during these rides?

Audio Question from Chris: Recently complete an Olympic Triathlon and is signed up for another one 4 weeks later (now 3 weeks away). He had a good rest week and feels like he will be ready but would like some suggestions for training and tapering.

~ In my response, I mention the article "How To Bounce Back From Ironman With Lightning Speed".

Osa asks: Is the Low-Carb diet actually bad for you in the longterm? I am just concerned because there is a new study spreading around the web that says that low-carb diets significantly raise the risk of heart disease. What do you think about the article Atkins diet 'raises risk of heart disease' because of a surge in cholesterol levels?

~ In my response to Osa, I mention the Superhuman Food Pyramid.

Frances says: I have been suffering from adult acne since I got pregnant with my 1 year old. I take a good probiotic, fish oil and eat what I consider to be a very healthy --whole food-- diet. I have celiac disease and adhere to a gluten free diet. I have also eliminated dairy, but to no avail. I am currently training for a 1/2 marathon and about to be in training for the NYC full marathon and wonder what kind of hormonal changes occur as a result of endurance training. As someone who prides myself on a healthy lifestyle it pains me to have acne as it seems like it must be something I am doing wrong! Have you seen any studies on the skin-diet-hormone connection?

~ In my response to Frances, I mention another podcast we did on Acne.

Rebecca says: I've been a distance swimmer for years, and a distance runner for almost a year, and from these experiences, I know that when I have PMS / the first few days of my period, I'm just wiped out and achy. Sadly the race falls on what should be the first day of my period. I can't alter this using birth control, so I just have to race through it. Any advice to make it more comfortable?

~ In my response to Rebecca, I mention making sure to control estrogen levels, and this podcast we did on estrogen dominance.

John asks: Ambien/Zolpidem: what's your take on the benefits of 7-8 hours of solid sleep before a 100 miler (or any other early morning 5+ hour event) if it means popping a pill? My alternative is 3ish hours of sleep and a very painful morning. I've tried it both ways: last year I ran a 100 mile PR after a great night of "aided" sleep, while the year before - sans drugs - I struggled to stay awake through the hours leading up to the second sunrise. Do you have any other tricks or tips for ensuring a good night's sleep and conquering pre-race jitters? I've read that the amount of sleep the night before race morning is less important than the preceding days'. Is Ambien either banned or dangerous?

~ In my response to John, I reference my sleep recommendations.  I also recommend www.darksideofsleepingpills.com

Keerthi asks: I've heard contradicting things about Yohimbe HCL for fat loss all over the internet and that it doesn't work if there is any insulin response. So, it would be great if you could give your thoughts on this supplement and the right time, and at what dosage, to take it.

Steve says: I recently discovered the exercise called "burpees" - wow! I did two sets of 15 reps with about a minute rest in between and was gassed! I like to run and typically run 20-25 miles a week and enter a handful of 5K, 10K and half marathons a year. Ideally I lift weights about 2x - sometimes 3x a week. My question is how and when to incorporate burpees into my training without messing up my running training ?

Erin asks: I am a 25 year old female, 5'3'', ~120lbs with a naturally very low body fat percentage. Ever since I was young, my body has always carried a lot of muscle, especially in my upper body (shoulders, biceps, triceps). While I do love working out and have participated in a variety of different workout styles and intensities (yoga/pilates, crossfit, endurance training, etc), I always have the same bulkiness to my upper body and I do not like it! Can you offer me any advice to get rid of the muscle but still maintain a good fitness level? As of lately, I have been trying to solely do cardiovascular training (swim, bike, run) and eat a pretty low protein diet. Do you think I should try a hypocaloric diet?

~ In my response to Erin, I mention GetFitGuy.com.

Don says: My question is about fatigue. Is fatigue from lack of sleep different from fatigue after a workout. As a truck driver, my sleep patterns are erratic so that lack of sleep is a chronic problem. Is the efficacy of a workout affected by this type of fatigue. Further to this, and I know you're not a fan of energy drinks, but I find that a Red Bull can make an otherwise difficult workout more do-able. Will this affect the efficacy of the workout.

Andrea asks: I'm a personal trainer and recently worked with a client who has been on prescription pain meds long term due to a back surgery. He recently got tested by his doctor and was told that he has low testosterone due to the long term vicodin use. The doc is supplementing his testosterone, and the client is now losing weight and feeling less fatigued and depressed. I was shocked to learn that prescription pain meds could affect his hormone levels to such a degree. Have you ever heard of this? And if so, what kind of nutrient deficiencies or hormone problems could long term pain medication use create in female athletes?

~ In my response to Andrea, I mention cold thermogenesis and Phenocane.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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We've been lied to by the sports drink industry, including "reputable" companies like Gatorade. And people are dying because of it, especially during endurance events like marathons and triathlons. So what can you do about it? You're about to find out. Dr. Timothy Noakes, who I first interviewed in the podcast "The Death of Gatorade [...]

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Yes, I know the picture above looks extremely geeky and slightly intimidating, but what if you could replicate the effects of a 2 hour hard bike ride with about 20 minutes of training? Using technology designed to help NASA astronauts get fitter faster upon their return from space missions, a company called Vasper Technologies has [...]

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If you haven't heard, Lance Armstrong was recently accused of doping. But as I mentioned in the article "Ben Greenfield Admits To Using Performance Enhancing Drugs", there are safe and natural strategies that go above and beyond banned practices such as doping when you want to improve performance. For example, the topic of cold thermogenesis [...]

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

June 13, 2012 – free audio podcast: Does Intermittent Fasting Work For Fat Loss? Also: how to sit correctly, starting a diabetic fitness regime later in life, triggering that "fight or flight" reaction, tips on yogurt making, clenched toes while running, getting accurate "calories burnt" data, stress tests for health vs fitness, omega fats and acne, the "right" diet, and can D-Aspartic Acid enhance testosterone.

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+.

• Did you know that whey protein can spike your blood sugar higher than white bread?
• This study highlights fact that our body is probably designed to be prone to disease if we aren't overnight fasting.
• Good reason to leave the .mp3 player out of your outdoor workout sometimes.

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Future Of Health Now videos - now available at: Google+

The BenGreenfieldFitness Inner Circle - is now just 10 bucks a month! Get access now: www.bengreenfieldfitness.com/innercircle

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net. Share a room and stay for half price!

Ben will be racing Japan 70.3 - If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter.

SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com

US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more!

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

Audio Question from a truck driver: He spends 90% of his day in a seated position without the option to stand up and move around. He wants to know - what is the proper way to remain in a seated position? Knees higher or lower than your hips, use lumbar support or not, arm rests or no, feat square on the floor or on an angle... or on the dashboard? Also are there exercises that he can do in the seat while he drives?

~ In my response, I reference this article about ways to exercise at work.

Kumar asks: My dad is 55 years old and is diabetic for last 15 years. He is on insulin injections for last 4 years or so and follows a pretty healthy vegetarian diet (not so much protein in his diet) and does fast walking, very light yoga for exercise. I want him to start taking supplements like Omega3, whey protein and start strength training. After listening to your podcast on Zen of aging I now realize its possible to put on muscle and get fit at any age. Do you have any recommendations on how he could start his fitness regimen at this age and given his diabetic condition. He is decently healthy at 160 lbs, does not drink or smoke and does not have too much of body fat.

~ In my response to Kumar, I reference "How to Stay Fit As You Age" and a low carb, ketogenic diet to treat diabetes.

Martin asks: I am a 50 year old male who competes in judo competitions. My fitness and conditioning are good, however I am quite a calm person by nature and have noticed as I get older I am just calmer. My mind and body knows when entering a competition that although I can get hurt that my life is not in danger, so I don't get much of an adrenaline surge. However all my opponents seem to be in a massive "fight or flight" moment. So, in the initial standing component when speed and explosive strength are paramount I am at a disadvantage. If I can survive this first couple of minutes, after which their adrenaline dumps subsides, I do well. So, aside from jumping out in front of a car before a competition how can I induce more of a "fight or flight" response? Preferably "fight" not "flight".

~ Sex before competition is probably beneficial, in both males and females and Ben Admits to Using Performance Enhancing Drugs.

Teash wrote: I've recently acquired a taste for natural yoghurt and I am going through at least a tub a week. My Mum has a Easiyo Yoghurt Maker and I am very interested in making the yoghurt myself too. I was just wondering what you thought of these yoghurt makers and if the powder packs used to get it started are actually comparable to the yoghurt tubs in the shops. I have heard that you make your own from fresh milk but I'm not able to get hold of any milk where I live.

~ If you don't want to use a home yoghurt maker, read this article.

Erik says: When running I tend to clinch my toes on one foot (left usually) and can't seem to relax the foot to expand out in the toe box of my running shoe. The shoes aren't laced too tight and I'm typically more sore on the right side on the days I notice toe clinching on the left. Two questions: 1. What causes it... muscle imbalances? skeletal misalignment? some nutritional deficiency? 2. What damage am I doing outside of creating an inefficient running gate?

Brandon asks: Do you know of, or think there is a way, to figure out your true calorie expenditure on machines like a stationary bike or an elliptical since their numbers are notorious for being wrong? Is the distance on the stationary bike reliable enough to plug it in to the calorie equation based on mph? I'm not obsessed with burning a certain number of calories during a workout but was curious if there was a way to get ballpark numbers without doing an in-depth metabolic test.

~ In my response, I recommend the FitBit for calorie tracking.

Andrea wrote: Ben, I just read your article about EMT that I found online. I found it very helpful and interesting. I am having a metabolic stress test tomorrow as a diagnostic tool. I am wondering what experience you have with how hospitals perform their EMT vs. how exercise physiologists perform the test.

~ In my response, I recommend my article in Triathlete Magazine.

Adam says: I follow a very strict diet as I try to build some more muscle mass. I also have very acne-prone skin that is extremely sensitive to Omega-6 fatty acids. Obviously this makes it more difficult because I have to cut out many calorie-dense foods (almonds, peanut butter, etc.). I supplement with a lot of fish oil but my ratios never seem to balance out unless I am mega-dosing with omega-3s. Do you have any tips for adding calories to my diet while avoiding the dreaded omega-6 foods?

~ In my response to Adam, I mention another podcast I've done about

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My wife makes fun of me. She calls me a "sleep princess". This is probably because I've been really geeking out on how to sleep better. After all, it's during sleep that we experience a significant amount of  repair, recovery, immune system enhancement, cognition, learning and memory capability, gene regulation, appetite regulation, hormone production and cellular turnover. And that means lack of sleep can leave you sore, unsexy and stupid. So I've been prioritizing sleep (and especially deep sleep) quite a bit. For example, before bed, I typically consume about 400-500mg Natural Calm magnesium - and if it's been a tough workout day, I also throw in a serving or two of MillenniumSports Somnidren GH. At this point in the night, I've also been ensuring I don't shut down melatonin release from artificial light exposure by wearing blue light blocking Gunnar glasses for any afternoon or early evening computer use, and when I actually do get into bed, I slip into my Dream Essentials contoured face mask and fitted ear plugs. Next, I turn on the White Noise app on my iPhone to block out the sound of the train that goes by our house and the dogs barking in the morning (although I use the PZizz iPhone app for quick afternoon naps). Finally, underneath the mattress is a new toy I've been using - a Pulsed Electromagnetic Field Therapy (PEMF) device for enhancing deep sleep cycles – the EarthPulse Sleep Machine. How exactly does PEMF work to get me to sleep better?

If you read my recent article about brain waves, and how you can use sound and music to change your brain waves, you learned about a specific brain wave frequency called "Delta". Here's the graphic from that post, in case you need a reminder: The human brain, and the brain waves described above, are very sensitive to the Earth’s magnetic fields, which is one of the reasons that trends toward a decrease in sleep duration and suppression of the deepest stages of sleep have been observed in space shuttle missions. Electroencephalograph  measurements (EEG) have shown that small, low strength magnetic fields can cause brain wave frequencies to resonate with the frequencies of the magnetic field, and can cause other responses in the brain including:

-vascular dilation of brain blood vessels

-enhanced melatonin release

-electrical stimulation of the hypothalamus for sleep facilitation

-reestablishment of circadian rhythms (useful for jet lag, which is why this video includes me packing the EarthPulse for international travel)

-enhanced dream recall (and incidentally, what I have personally found, much more lucid dreams)

In today's audio interview with Paul Becker, who is the inventor of the EarthPulse, you not only learn more about how a magnetic field device enhances Delta brain wave production, but also learn how this thing can actually help with cellular respiration, and recovery from workouts. [powerpress] Paul doesn't mention this during the interview, but from the studying that I've been doing, I've learned that a very important part of using PEMF to sleep better is regular use, since this is literally a form of brain entrainment. Here are some of the resources that Paul references during our discussion - and I'll also include a comment below this post that throws more references in for you geeks out there.

-Chronic stimulation of rat skeletal muscle induces coordinate increases in mitochondrial and nuclear mRNAs of cytochrome-c-oxidase subunits: http://www.ncbi.nlm.nih.gov/pubmed/2537205

Abstract

Fast-twitch tibialis anterior muscle of the rat was subjected to chronic low-frequency (10 Hz, 10 h daily) nerve stimulation in order to investigate the time course of changes in cytochrome-c-oxidase activity, as well as in tissue levels of specific mitochondrially and nuclear-encoded, cytochrome-c-oxidase-subunit mRNAs. Chronic stimulation induced a progressive increase in cytochrome-c-oxidase activity which was threefold elevated after 35 days. A similar increase was recorded for citrate-synthase activity. Glyceraldehyde-3-phosphate dehydrogenase, which was studied as a glycolytic reference enzyme, moderately decreased, as did the tissue level of its corresponding mRNA. There was a parallel increase in the tissue levels of the two cytochrome-c-oxidase-subunit mRNAs over the entire stimulation time course. The extent of increase (stimulated/control) was 2.4 +/- 0.3 and 1.8 +/- 0.2 (means +/- SEM) for the mitochondrial and nuclear subunit mRNAs, respectively. This parallel increase suggested a coordinate regulation of the two subunits. The increase in cytochrome-c-oxidase activity initially corresponded to the changes at the mRNA level. However, with longer stimulation times (beyond 14 days), the increase in cytochrome-c-oxidase activity clearly exceeded that of the two mRNAs. This divergence was progressive and was interpreted to indicate that the increase in cytochrome-c-oxidase content was brought about not only by changes in the levels of the specific mRNAs, but also by alterations at the level of translation. 

-Physiological and molecular genetics of time-varying electromagnetic fields on human neuronal cells - http://ston.jsc.nasa.gov/collections/TRS/_techrep/TP-2003-212054.pdf

Abstract

10 Hz  pulsed electromagnetic field caused neural tissue regeneration @ 4x baseline w/ improved 3-D orientation (pg 17); while causing DNA to revert from maturation to developmental! we didn't even touch on anti-aging or loss of performance as one ages (more than 175 maturation genes switched OFF and 150 developmental genes switched ON pgs. 15-18)   The implications on longevity are staggering! Developmental gene signature delays appoptosis / mitosis perhaps indefinitely. See Goodwin's subsequent patents here.

-http://www.biolbull.org/cgi/content-nw/full/212/2/169/F2 (shows the chart of mitochondrial density and ATP levels at synapse under 1/2 hz and then at 10 hz) - and this is the link to the entire study: http://www.biolbull.org/cgi/content-nw/full/212/2/169/ 

-Mitochondrial delivery is essential for synaptic potentiation, Tong JJ.

Abstract

Mitochondria, as portable generators that power synaptic function, regulate the ATP supply and calcium homeostasis in the neuron. As molecular interactions within the synapses before and after the potentiation are beginning to be elucidated, the deciding moment during the tetanic stimulation that gives rise to the strengthening of the synapse remains a mystery. Here, I recorded electrically from an intact Drosophila nervous system, while simultaneously using time-lapse confocal microscopy to visualize mitochondria labeled with green fluorescent protein. I show that tetanic stimulation triggers a fast delivery of mitochondria to the synapse, which facilitates synaptic potentiation. Rotenone, an inhibitor of mitochondrial electron transport chain complex I, suppresses mitochondrial transport and abolishes the potentiation of the synapse. Expression of neurofibromin, which improves mitochondrial ATP synthesis in the neuron, enhances the movements of mitochondria to the synapse and promotes post-tetanic potentiation. These findings provide unprecedented evidence that the mitochondrial delivery to the synapse is critical for cellular learning.

If you want to geek out on more supplements, tools and gear that I recommend for getting better sleep, go to my recommendations page and check out the sleep section.

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

June 6, 2012 – free audio podcast: How To Eat Healthy On A Shoestring Budget Also: what to eat after a gastrectomy, dealing with iron overload, fasted workouts and glycogen storage, different types of olive oil, treating jock itch naturally, visualizing exercise while injured, improving running efficiency using powercranks, how diet can effect mental health, refueling timing, and more discussion about cramping.

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!

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

• Want to shut down muscle growth? Take ibuprofen.
• Want to boost Growth Hormone & Testosterone with weight training? 10 reps better than 5 reps.
• Sorry airplane magazine ad, but taking growth hormone does not increase power, strength or endurance.
• After you workout, increase in testosterone is 1.25-2x, for 30-60 minutes. Good reason to do 100 pushups before a hot date, guys. ;)

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Ben will be racing Japan 70.3 -  If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter.

SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more!

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

Audio Question from anonymous: His mother, in her late 60s, had an unfortunate surgery and ended up with a pacemaker and her stomach removed (gastrectomy). She eats very little and gets nauseous easily. Do you have any ideas of what she could try eating that would not make her nauseous and would be easy to digest.

Audio Question from Nancy: She is taking Living Fuel SuperGreens, Soleil, Himalayan Crystal Salt and has Iron Overload in her body but she doesn't have Hemochromatosis. She is supposed to stay away from Iron (which is included in SuperGreens) but she wants the detoxification properties. Is she doing something right or wrong?

~ In my response to Nancy, I recommend Capragreens or Enerprime as an alternative.

Graeme wrote: Just catching up on some old episodes and listened to Episode 175 and the interview with the Hammer Nutrition ultra cyclist, Steve Born. Q1 - I'm hearing a seeming contradiction where you have talked regularly about fasting overnight and doing a morning session to promote fat burning based on a low glycogen state. In the interview he said that waking up you still have your muscle glycogen full and you are almost ready to race. (and, if racing, you only need 100-300 cals, which sounds very different to my belief that we are in a low glycogen state). Do I understand correctly? Q2 - he says on a long event you can get 2/3 of energy from fat. My understanding was that 20-40% is as high as you can expect, is this simply because the intensity is super low for ultra endurance?

Jim asks: Just wanted to know if you have any info on light olive oil vs extra virgin olive oil. I used to use the extra virgin but start to get nauseous so I been using light olive oil on my salads but did not know if this stuff was healthy.

Anonymous asks: I'm an ultrarunner trying to get rid of a nasty case of jock itch. I tried the toxic over-the-counter products, but it won't go away. Before I make a doctor's appointment, I want to see if you have any alternative ideas to deal with this. Because of my ultra running, I spend several hours in sweaty under armour - on a race day I may be in the same compression shorts for 24+ hours. I purchased Oil of Oregano from your site. I slathered it on last night and it burned like hell! It was like fire. Can you talk about J.I., how to use Oil of Oregano to treat it, and any other recommendations to get rid of it? Is it contagious to my girlfriend?

~ More info on oregano: Mysterious “Product X” Destroys Microbes, Blowtorches Body Fat, Fights Fatigue, and Powers Performance.

Jenny asks: Is there any research that shows whether or not visualizing exercises will help physically strengthen an area of the body? I was thinking that since I cannot exercise my left leg, it still may be helpful to picture myself doing exercises, running and racing. What do you think?

~ In my response to Jenny, I recommend the book Psychocybernetics.

Christian wrote: I recently saw an infomercial on YouTube for powercranks touting an improvement in running efficiency by using powercranks 30 min 3x per week. What are your thoughts about this?

~ You can find out more about my racing and training at Ben Greenfield's Triathlon Adventures Rob wrote: I am a mental health counselor and if I were 10 years younger, I would pursue a PhD in mental health nutrition. With this said, I was wondering if you would be willing to comment on your thoughts on our poor food choices and mental health. It is my hypothesis that of all the environmental stressors that we are exposed too, food leads the decline in mental health over the last 30 years. What are your thoughts on this? Also I work with the very poor and I am wondering what you would have to offer as advice to me to offer my clients who cannot make the greatest food choices due to limited income. It is my thought that there needs to be a paradigm shift on the individual client and family level. How would you initiate this shift?

~ In my response to Rob, I mention Primal Diet On A Shoestring.

Rob asks: In reference to carbs after exercise, about how many carbs should a 150 lb person consumer after a 1 hr weight training session or a 1 hr long run? After weight training I currently drink a protein shake, eat a turkey wrap and an apple. I also take 1 gram of L-Glutamine. After listening to the recent podcast, I am assuming it would be better to consume the shake at a different time of day and eat more carbs after weight training. Is this correct? Also, am I "wasting" the L-glutamine by taking it on weight training days and not running days. Can you give some examples of carbs that would be easy to take with me to consume after weight training?

~ In my response, I reference this article: Putting the Pre and Post-Workout Nutrition Debate Into the Grave!

James says: The dreaded cramping question! I'm a competitive age group triathlete and I've been having cramping issues in races. I know the usual answer is your not training at the same intensities as I race at and/or you're not taking in enough nutrition/electrolytes. In my case, neither are the issue (I think). I train 15-18 hrs/week which includes a lot of intensity and I am spot on with my diet, training nutrition and race day nutrition. I take all of it very seriously, so when it comes to cramps I am stumped. The cramps can come on as early as the swim. Often I get them near the end of the bike though and almost guaranteed in the run. I never get them in 10k's or 5k's, just the longer stuff half marathons, olympic triathlons and especially half ironmans. Do I need to just load up on the salt tabs? Tweak in the diet? Race week I eat clean, take Hammer's "Race pre-load" stay hydrated, avoid coffee race day morning... HELP!!!

~ In my response, I reference this podcast with David Warden. I also reference my book: Fueling Myths Exposed.

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 personally swim 3-4 times per week.The pool I swim in is chlorinated. I also shower every day, in water that has been chlorinated by the city of Spokane, where I live. How about you? How much chlorine are you exposed to? If you’re a swimmer or triathlete, then it’s probably quite a bit. If [...]

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

May 23, 2012 – free audio podcast: Can Coffee Really Make You Live Longer? Also: panic attacks in open water, bathroom issues during your morning run, preparing for an "endurance weekend", hypermobility syndrome, water filtration, pain while swimming with scoliosis, are Veggie Straws healthy, staying strong while recovering from injury, c-sections and tummy tucks, and building bigger arms while losing weight.

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!

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

• Can coffee really make you less likely to die?
• Eating junk food is more costly than eating health food?

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In lieu of next week's podcast, Ben will be doing multiple Google+ hangouts -  with a focus on big training weeks, recovery and hydration - so be sure to follow the Google+ page to get in on the video hangouts with Ben.

US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more!

Ben now has workouts available - on the PEAR exercise device.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

Audio Question from John: He just finished a sprint triathlon. He's been swimming all winter and spring but had a panic attack in the water during the race. Hung on to a canoe for the first time in his life. How can he avoid this in the future? How can he calm his mind during the swim.

Audio Question from Terri: She has bowel/bathroom issues during her morning training runs. She eats breakfast, goes to bathroom, walks dogs, goes to the bathroom again, and then again a few more times during the run. She does not have this problem during afternoon and evening runs.

~ In my response to Terri, I mention CapraCleanse and the Squatty Potty.

Audio Question from Abe (sorry... I mean Dave): He has an "Endurance Weekend" race coming up: 5k run on Friday, sprint triathlon Saturday morning, followed by 15 mile time trial. Then after a 3 to 4 hour break, there is a 25 mile road race. On Sunday morning there is a "crit". What would you do training, fueling and recovery for the week of the race?

~ Here is my magnesium oil.

Audio Question from John: John is considering running the ING New York City Marathon. He has run 2 half marathons, goes to gym 4 times a week, and is in good shape (but could lose 5lbs around stomach). Has a slight case of hypermobility syndrome in his knee. After previous half marathons could barely walk for a few days (due to foot pain). He really wants to do a full marathon but doesn't want to break himself.

~ In my response to John, I mention www.marathondominator.com, since it sounds like he's not really doing much weight training.

Greg and Sharon ask: We noticed in one of your videos at home you have a water filtering system. I don't remember the name of it but we looked at it about two years ago and wondered about it (I even contacted the company with my question). When the water is filtered through all of the layers it stays in your container with the filter, right? In other words, you just spent the whole night filtering water, but the filter stays up in the middle of the water after it's filtered. Where did the impurities from the water go?

Scott asks: My daughter is a competitive high school swimmer and also has scoliosis (27% curvature). This has been a great activity for her for the past 12 years and I feel has helped keep her body strong. However, this spring season she has developed a sharp pain on exhaling forcefully or on impact (like diving or pushing off the wall). She has never scratched a race, but now is unable to complete a 100 breaststroke. The pain is localized on her left side (the 'low' side of her spinal curvature) below her scapula in her rhomboid. She's been icing, stretching, using ibuprofen, and electo-stim. Do you have any suggestions on how to rehab the injury and any special considerations for rehab and training given her scoliosis?

~ In my response, I mention the book "Stopping Scoliosis".

Jenell asks: Now, I know this may come off as a weird question, but what is your take on Veggie Straws by Sensible Portions. They seem to be healthy and are all natural with no preservatives but I have my "guard up" so to speak on them because at times what seems healthy for you really isn't. If you could provide your feed back on this it would be greatly appreciated.

~ In my response, I mention my top 5 quick summer fat loss recipes, including kale chips.

Julia asks: I am recovering from a fracture to my tibial plateau and a recently bruised sternum (got a little stupid using a poorly adjusted upright rower @ the gym). Obviously, chest and weight bearing exercise is contraindicated. Do you have any creative exercises to share, particularly ones that can strengthen my lower body in some way.

~ In my response, I mention this article.

Carla asks: I'm very lean, normal BMI/BF% , mother of 3. I exercise 5 x a week (cardio/weights/plyometrics/hiit etc), but after 3 C-sections my abs are not responding and I can't get rid of the excess skin in the lower part of my abs. I am considering a tummy tuck. Is there any other way?

~ In my response to Carla, I mention 14 core exercises for when you're pregnant. I also mention skin firming creams from Green Cupboards.

Gregory says:I weigh 250 lbs and I'm 31 I want to get bigger arms but I want to loose weight, how do I go about doing this without using small weights? I was told that I should just do a bunch of cardio to drop the weight then start lifting. Others have suggested that I do a circuit with a high heart rate, like do some heavy weights then light weights at high rep then some quick cardio. So, how am I supposed to get/maintain some big muscles and trim down to like 225/230?

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.

In this May 16, 2012 free audio podcast: How To Avoid Sudden Heart Attacks While Running Also: heating saturated oils, thick phlegm during exercise, fasted workouts and back-loading carbs, treating celiac disease naturally, healing rotator cuff tears, getting sick during training, very heavy sweat rates, and knee cartilage removal.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• "zero calorie" sweeteners actually disrupt your blood sugar & spark your appetite.
• As long as you're OK with about 1 pound of wt loss per week, you can lose fat & gain muscle at same time.
• Foam rolling can increase your flexibility by over 12%!

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Ben now has workouts available - on the PEAR exercise device.

A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

Audio Question from Chris: We frequently hear about fellow athletes having these profound medical events where they "crash" and it is determined they have a 80-90 percent blockage in an artery! I personally know of two fellow runners who have had this occurrence. Fortunately both survived after open heart surgery. I am amazed that we continually hear about active, well trained athletes who experience near death occurrences in spite of being active. Makes me wonder about all the efforts of preventative healthcare. I understand much of this can be hereditary but am surprised when a well performing athlete crashes with no previous indicators. I am sure that Listeners would be interested if there are test available to screen for life threatening blockages since it appears that it can strike athletes who are training and performing and show no signs in advance. Would a stress treadmill test be an indicator test?

~ In my response to Chris, I mention the HeartMath emWave2. I also mention this article. And (of course) the New England Journal of Medicine's Cardiac Arrest during Long-Distance Running Races.

Audio Question from Tony: Udo Erasmus talks about how when you heat saturated fat you damage them and even if you have a good diet you can't reverse the damage from heated oil. What is your opinion on using it for cooking?

~ Episode #127: Why Saturated Fat Won't Kill You But Vegetable Oil Will

Audio Question from Josh: Trouble during hard efforts during races. Thought he drank too much water during the swim because of thick phlegm and gunk on the bike and run. Doesn't think it is dietary, doesn't take meds, doesn't want to take pseudoephedrine.

Audio Question from Chuck: What is your take on the new protocol "carb back-loading"? Also, you often recommend fasted workouts in the morning to burn fat. How long should you have fasted for that to be beneficial? Can you fast after a workout instead?

Audio Question from Jenny: Went to a GI (gastrointestinal) Doctor for stomach problems and found out that she is celiac and has acid reflux. Was prescribed medication for an entire year and doesn't want to take it (and hasn't been taking it). Is there a supplement or natural food to help with this, rather than taking the meds?

Audio Question from Shane: Recent recipient of a rotator cuff tear and is worried about the length of recovery. Would you use a Tens Unit or Bio Tools? ~ In my response, I mention the injuries section of my recommendations page.

Shaun asks: I am a fairly healthy person but by no means an elite athlete. I find that whenever I make a conscious effort to stick to a 6 week workout program by week 3 I often get sick (cold/flu). I am curious to understand whether or not this is a result of the increased workout causing my body to work overtime in repairing my muscles etc and therefore making me more exposed to germs etc, or is it just coincidence.

~ In my response, I recommend Restwise.

Brenden asks: For some reason, I have a VERY high sweat rate. It's ridiculous in the warmer months. You can't draft behind me. I know most likely a genetic item, yet wanted to ensure there wasn't something homeopathic or completely safe and natural I was missing. I'm clear on how I simply need to hydrate more, supplementing electrolytes and minerals, yet would love to find something that helps me retain this stuff in the first place. Very costly and significant disadvantage in comparison to my more sweat efficient competition. You get the picture.

~ In my response, I recommend Noakes book Waterlogged. I also recommend these Trace Mineral.

Doug asks: I have a question for Graeme Turner. There was a podcast done with Ben and Graemeconcerning running drills. One of the comments that Graeme mentioned was that he had all the cartilage in his knees removed and is now running better than ever. My question concerns my wife, who due to tears and arthritis has either none or little cartilage left in her knees. Graeme is running while my wife can barely walk due to the pain and swelling. What I am trying to find out is how and why. Drills are not really an answer, as I would like to get her walking pain free first. Her knees are really swollen. Steps or angles are really painful to negotiate. Any chance you can give me information of treatments or procedures that you went through. The consultants are saying that full knee replacements are the only option. I have looked at Prolotherapy, but this seems to be more repair of muscles and cartilage, which you need to have cartilage first. Grafting appears to also be out as again you need to have something to graft too. I have also read about cartilage replacement, using cadavers. However in the UK the NHS is not the most forward thinking organization. At age 43, she is too young for replacements, as I believe they would wear out too quickly, due to the amount of movement she would do. The average knee replacement seem to only last a maximum of 10 years, and you can only have it done twice. We appear to be running out of options, but am trying to resist replacements.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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Ben stopped into the home office during a quick 10 hour layover en route from the Wildflower triathlon in California (pictured above) to the Superhuman workshop in Dubai, and recorded a short audio for you in lieu of the normally scheduled weekly podcast…

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Most of us know that workout songs and music can help you to exercise harder. But if you understand how sound and music actually change your brain waves, you can use this knowledge to alter your mental and physical performance states with laser accuracy. It sounds geeky, but I’m going to explain how… At first glance, [...]

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In this May 2, 2012 free audio podcast: What Makes Women Gain Weight As They Get Older And What To Do About It Also: Do recovery boots work, swish and spit carbohydrates, how does cold effect calories burnt, opposing muscle strength ratios, coffee and dark circles under your eyes, reversing the damage from frostbite, decreasing libido, matcha tea, do veggies make you more attractive, and a good half marathon race strategy.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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

To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• You don't need to lift with high weight, low reps to build muscle.
• In populations who are primarily barefoot or primarily shoed, the bare foots win out with lower injury rate.
• First study I've seen that suggest exercise may NOT actually cause you to eat more later.

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

Ben now has workouts available - on the PEAR exercise device.

A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks.

Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

Robert says: G'day Ben I have a question for the podcast. I wanted to know what your thoughts are on the Recovery Pump compression boots, also its competitor NormaTec also as a comparison. Their claims seem to be supported and they do what they claim to do from the literature I have read. Have you tried them? What would the effect of the recovery pump be when treating peroneal synovitis? Or other tendinopathies? Would you recommend this as a recovery modality with other traditional methods such as ice baths, NSAID's etc.

Kathryn asks: I've read about recent research that found that swishing a mouthful of carbohydrate solution and then spitting it out rather than swallowing was effective in providing energy for a workout. Would this be an effective way to train in a fasted state occasionally, as Ben recommends, without the negative effects of inadequate fueling? I'm someone that doesn't tend to do well without food before my am workouts, even easy recovery type activity but I would like to try some fasted workouts occasionally.

Rob asks: How many calories are you really burning when it is 10 degrees out. If I run 13 miles and my little Garmin says I have burned 1300 calories, how much does the cold, and my body dealing with the cold, add to the equation?

Anton asks: I was wondering if there was ever a study done about inter-relationships of the amount of weight opposing muscle groups can lift. What I mean by that is: if I can bench press 225 10x should my shoulders be strong enough to handle say lateral raises with 35lbs 10x or shoulder presses with 130lbs 10x so on and so forth. Or be able to do 10 perfect form underhand pull ups (body weight of 210) and that would be equal to curling say 110lbs 10x?

Jason asks: I developed dark circles under my eyes for the first time in my life in 2004 during a time of heavy work stress and little sleep. When I was able to return to a healthier lifestyle the dark circles persisted. Only later did I make the connection that I had also started drinking coffee during that same time period. I have been able to rule out caffeine as the cause by consuming sources of caffeine while abstaining from coffee, and I don't experience the raccoon eyes. Many sources refer to allergies as a common source of dark circles, but I have not found any sources referring to coffee as a possible allergen. Any ideas if coffee could cause an allergic reaction? If so, other than staying away from coffee, are there any other related food or beverage sources that I should also avoid? Love the podcast, keep up the good work and thank you very much.

Brad asks: Always love the podcasts, and thanks for all the help you give. When I was in high school, I ran a winter race in zero degree windchill, and stupidly didn't wear gloves. I'm pretty sure I had what I now know to be second degree frostbite, but never saw a doctor about it. Now, ten years later, I still get tear-inducingly painful cold hands very easily, and have to wear gloves at pretty much all times outdoors except for the summer months. I've looked for alternative explanations, and my symptoms don't seem to match up with Raynaud's. Is this normal for a post-frostbite victim, and are there ways to reverse the effects?

~ In my response to Brad, I mention Sweet Sweat at www.sweetsweat.com

Anonymous Podcast Fan writes: Often, you cover how to increase libido. How about the other side of the coin? Are there ways to decrease libido without negatively impacting health or fitness?

Angie asks: I'm interested in knowing more about the link between hormone imbalances and fat stored in particular parts of the body. I am currently working on the reduction of fat in general through a combination of Metabolic Typing, a healthy diet and exercise however i seem to have more fat around the back of my upper arms down to my elbow compared to other parts of my body and wondered if there were any truth in some of the articles i have read regarding specific hormone imbalances causing fat to be stored in particular areas of the body and if you can give any advice whether from a hormone or exercise perspective which i can incorporate into my existing routine (heavy weights/interval training mainly). Huge thanks as always for all the amazing content you put out every day!

~ In my response to Angie, I mention estrogen dominance symptoms.

Brian wrote: A friend told me about the benefits of MATCHA TEA for weight loss and general health benefits, which peaked my interest. I brew green tea daily from loose tea leaves, and have decided to make the switch to Match Tea. I used MATCHATEASOURCE.COM to purchase the tea. The site touts the many benefits of Matcha Tea. I googled your website for matcha and there were zero hits. What do you know about the benefits of matcha and would you recommend this stuff as part of a healthy nutritional plan. I'm interested in lowering my weight and keeping it down below 200lbs. My metabolic typing diet pegs me as a mixed type. My nutrition, when I'm disciplined, is whole, natural foods, about 35% protein, 40% fats and 25% carbs. Vegetables and fish are a common dinner. My morning meal is generally steal cut oats or quinoa with Heed2 30. My daily supplements include: Enerprime, Vitamin D nano spray, Magnesium oil (Ancient Minerals), fish oil (pharmac), Oil of Oregano, and Udo's 3-6-9 Oil. Will Matcha be that kick-ass metabolism boost I'm looking for?

Adam asks: I was wondering if you could comment on the accuracy of this article about how eating more vegetables can make you look better.

Brock interjects:What would you ideally recommend as a good Half Marathon race strategy?

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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Migraine headaches are different than other headaches. They’re tough to get rid of, but very closely related to your nervous system activity, and specifically your autonomic nervous system response to foods and stress. Today, you’ll learn how to use these concepts to get rid of migraine headaches forever. This morning, my wife posted this to [...]

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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 this Apr 25, 2012 free audio podcast: What Happens When You Exercise Too Much Also: the ketogenic diet vs. the metabolic typing diet, are e-cigarettes a healthy alternative, which is better ground turkey or beef, what is mugicha, should you take a hot or cold bath post exercise, a list of healthy oils, bonking hours after a workout, does protein influence fat loss, and do beets cause cancer?

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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

To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• Some say exercise doesn't help you lose weight. Here's what the science says.
• From Google+: Eating breakfast makes you healthier.
• Want more power? If you're already lifting fast & explosively, a mouthguard (like this) actually helps.

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

Ben now has workouts available - on the PEAR exercise device.

A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks.

Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

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

Audio Question from Brandon: How does a ketogenic diet relate to or work with the metabolic typing diet?

~ In my response to Brandon, I mention episode #187.

Audio Question from Joe: Smoker for almost 10 years who quit cold turkey 2 years ago. Is an age grouper in great shape. The only issue is when he's stressed or has a good "buzz-on" he wants a cigarette. Are e-cigarettes a viable option to have in a pinch?

~ In my response to Joseph, I mention Dietary Supplements That Can Massively Control Your Most Intense Carb Cravings.

Dave asks: There is a lot of old health trends being busted in the last 10 years, can you bust this one? Is ground turkey really more healthier than ground beef? I need to know... beef is sure more tastier!

Keith asks: I know you like kombucha. What do you think about Mugi cha (barley tea)? It was in every kids thermos all summer long. Actually everyone drinks it from housewives to office workers. Ice baths after exercise are all I hear about these days on podcasts and in magazines but here in Japan almost every house has a high tech bathtub and 40 deg C plus soaks are a nightly family ritual (my wife prefers 40 but her dad likes 42, I can only stand 39). Is a hot bath after a normal exercise session for an uninjured runner a no no? After a recent 1/2 marathon the nearest hot spring was packed with racers. I confess I have taken a hot bath before my winter long run on occasion.

Osa asks: Your food pyramid and consideration to eat more fat is working for me. I can go long without eating and am slimming down effortlessly. My question is that you recommend Avocado oil as healthy fatty oil that was not listed. What other healthy fatty oils would you recommend to use that you did not list? Also what do you think about Almond oil?  

Mike asks: About 2 hours after every workout I bonk hard. I could crawl into bed and go to sleep. The worst part about it is that I then get very edgy and my temper gets very short. I generally workout in the mornings with minimal food in my stomach and I eat generally within 2 hours after the workout, more often than not it is within 1 hour. What type of testing can/should I do to see what is going on?

~ In my response to Mike, I recommend a hormonal panel through www.directlabs.com, and also the Expanded GI panel.

Keerthi asks: I'm a 28 yr old and weigh 171 lbs with 20% body fat. I have a pretty active lifestyle which includes lifting weights 3 times a week and 2-3 times a week of good 45 mins cardio with intervals etc. My goal is to lose some fat and build lean mass and I'm on a 2000 calorie diet with carb/protein/fat in ratio of 40/30/30 but I sometimes go a bit high on protein and might add 200 more calories. Does this excess protein convert into fat or does it just tax the kidneys a little more and get flushed out? Do you have any more suggestions on changing the ratio of carb/protein/fat intake and still create some calorie deficit.

~ In my response, I mention my article "How Much Protein Do You Need".

Meghan says: I got blood tests at the end of December and my TSH was pretty high 4.6 but they were not too concerned because my T4 and T3 were normal but I wanted to get tested again just in case. I just got tested on Friday (about 1 1/2 months from the last test) and it is now 8.45! And the T4 is still normal. So they want to put me on Sythyroid. I know from listening to the Roby Mitchell podcast interview that he thinks for some Synthyroid is good but Armor Thyroid might be better. So, two questions: 1) Is Synthyroid OK? Or should I definitely be taking Armor Thyroid? 2) Should I be getting another test or can a jump from 4.6 to 8.45 happen that quickly? 3) Could the cause be over-training? The only thing that has changed in my life since the December test is going from about 10-12ish hours a week of training to double workout days and more like 18-25 hours a week of training? 4) I already take iodine 150mcg and magnesium 500mg (along with topical on my legs every night)....should I be taking selenium too? HELP! P.S Have eliminated virtually all wheat and soy (1/3 cup of edamame with veggies for dinner, and 2 whole wheat graham crackers with banana for snack) from diet and upped the protein, veggies, and fat....

Renee Asks: I'm a 32-year-old female runner and rower. I stay very active, working out daily, and mix it up with a combination of running, rowing, spin classes, boot camps, and lifting. I like to compete in running and rowing races. About a year ago, I saw a sports medicine doctor who discovered that my cortisol levels were sky high. She suggested I try going off birth control pills, which I'd been on for over a decade. I did, and immediately, cortisol plunged to normal levels. However, I have yet to get a period. My regular doctor suggested that I need to dramatically cut back on exercise in order to start menstruating again. The sports doctor believes the continued exercise is okay, and thinks it's a matter of getting the nutrition right around the exercising. I've already added much more food intake before and after each workout. Even though I'm taking in many more calories, I still haven't gotten my period back. Any suggestions? I want to start trying to get pregnant later this year, so I need to figure this out.

Ed asks:I have been hearing that Beetroot juice is beneficial to endurance athletes. Beets contain a lot of nitrates. Nitrates are suspected carcinogens in processed meats. Are beets carcinogenic?

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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When I was in college, one of my roommates was totally geeked out on body language. He had shelves full of books about how to get what you want with your body language, including how to tell if people are lying based on their body language, how to sell with your body language, and how [...]

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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 this Apr 18, 2012 free audio podcast: What To Do When Allergies Affect Your Exercise. Also: how much do you need to eat after an endurance event, is Tri-Ripped or Triathlon Dominator better for a 70.3, a genetic test to determine your potential aerobic capacity, how to heal a bruise, controlling the side effects of prednisone, how to reduce migraines, should you use the mess out of 7-Keto DHEA, and wearing minimalist shoes on a bike.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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

To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• Wii Fit blows treadmill walking out of the water.
• Interesting that speed appears to put runners at higher risk of injury than volume.
• Supplements like "Sport Legs" & others that preload you with lactate appear NOT to be effective.

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The squatty potty - is what Ben used before he won his latest sprint triathlon.

A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks.

Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

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

Audio Question from Megan: When you do a big event like a marathon or Ironman in the days after the event is it true that you have a bigger caloric need. If so, what would the percentage be? She eats good/healthy food after the event but wants to know how much more she might need or not need to consume.

~ Resources I mention to Megan: Enerprime, Capragreens or SuperGreens, Tian Chi for adaptogenic herbs, Energy28 for Maca, Caprazymes and Caprobiotics, and Betaine HCL.

Audio Question from Josh: Can seasonal allergies cause his heart rate to get really really low? In April and May he can't get into Zone 4 or 5 while riding. His standing rate is 40 or 50 BPM!

Christian says: My wife and I ran a 1/2 marathon today. She appears to have a significant histamine reaction causing vasodilatation every time she runs significant distances. Her arms and legs turn purplish red and she feels her blood pressure drops. She dumps cold water on her arms each aid station and that helps some. The problem is worse when it is hot outside. Her hydration and nutrition are good. Her liquid nutrition has electrolytes and she adds a salt tablet to her water bottle. I recall your podcast interview about not needing electrolytes but adding salt seems to help her. What other thoughts do you have?

Audio Question from Brian: He is planning a 70.3 in January. Which program of yours would you recommend: Tri-Ripped or Triathlon Dominator?

Audio Question from Hunt(?): He recently watched "The Truth About Exercise" and saw a genetic test that can guess the potential of an individual's aerobic capacity. He's interested in learning more about that test.

Audio Question from Jerry: He fell 6 feet on to a mat while bordering which caused pain in the arch of his foot. He called it quits, went home and the next morning there was swelling and bruising (hematoma). He has been using ice, ultrasound and e-stim and is wondering if there are any other ways to speed up the healing?

Tommy asks: My wife is a runner and suffers from ulcerative colitis. She has a really clean diet no grains, no dairy or legumes. Her recent flair up sent her to the doctor and they put her on prednisone. 30mg 2 weeks, 20mg 2 weeks, 10mg 2 weeks. Within 24 hr of her first dose her symptoms were much improved. What side effects can she expect, will it effect her running? Is it possible to offset the prednisone side effects with diet and supplementation. What can she expect as the dosage decreases?

~ In my response, I recommend the GAPS diet.

Adam says: My wife suffers from migraines at least once every 2 months (usually once a month), to the point where she's bed ridden (normally a few hours) until she throws up then the pain subsides within an hour. The doctors reckon it could be her pill, but I wanted your take on it. She eats the standard typical high cho mod pro low fat (enjoys the odd egg) approach diet. Has no known illnesses. Is a fitness instructor and healthy. Have you heard of this before? Is there any known issues of substances or food groups that could induce this reaction?

Dylan says: I know some guys at my gym are talking this 7-Keto DHEA stuff up. Is it a scam? My number one goal is fat loss. If it can indeed increase my thyroid T3, I'll buy the mess out of it!

Phil asks:I am way into minimalist running shoes and use them all the time I am at the gym - for weight training, treadmill, elliptical, rowing. I use the Merrell Trail Glove, which looks like a "normal" shoe (no separate toe compartments). During the week, I try to mix up the cardio day-to-day. There are spinning bikes in the gym with toe clips and I'd like to add them to my cardio repertoire. Given my time constraints, I cannot switch to my (stiff) cycling shoes. So my question is - What are your thoughts on cycling (100 rpm hard intervals) in minimalist running shoes? I have tried the shoes without any problems, but I wondered if you knew of anything showing this to be contraindicated.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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 Apr 11, 2012 free audio podcast: Do Belly Fat Loss Supplements Really Work? Also: does being on your feet all day count as a warm-up, anti-inflammatory foods instead or prednisone, fuelling recommendations for a multi-day hike, do hormones and exercise create acne, the benefits of fasted exercise sessions, are carbs really killing you, adapting to a low carb diet, is popcorn a superfood, and do vitamins raise your chances of death?

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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

To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• This is why I always try to exercise as soon as possible after I fly somewhere, even if I'm tired.
• How I'm building my kid's brains now.
• Burdock root for boosting testosterone may actually be pretty good stuff, but I'd need to see this in humans.

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

A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks.

Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details.

50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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

Audio Question from Craig: Craig wants to know if he needs to warmup before a run even if he has been on his feet all day. He also wants to know if there is something better/safer than steroids to take for erythema nodosum.

~ In my response to Craig, I recommend the dynamic stretching routine. I also mention the GAPS diet book.

Audio Question from Tony: This summer Tony is going after an unsupported speed record on a long trail (272 miles). He is looking for light/portable food recommendations and also an approximate amount of calories he will need for 40 miles per day over 6+ days. He is 5'6" 135lbs.

~ In my response to Tony, I mentioned LivingFuel SuperGreens, CapraCleanse and Tian Chi.

Audio Question from Frances: Frances wants to know if there is a connection between hormones, acne and exercise.

Amy asks: Can you comment on this study regarding fasted exercise and weight loss: "Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training."

Keely wrote: Ben recently posted a link entitled "carbs are killing you". This was pretty interesting and I am curious if you know where any of the information on this handout is coming from. The archive information only gives information about the website design. Is there any scientific evidence behind this, especially steps 1-8? Here is a copy of that link to make things easier.

Maria asks: I recently purchased your Low Carbohydrate Diet for Triathletes book and I have a question about transitioning my diet. I'm a Crossfitter with a history of blood sugar crashes and bonking, so I'm quite apprehensive about doing a WOD during the first couple weeks of the diet. Do you recommend cutting my carbs gradually, going low intensity on my workouts for a couple of weeks while my body adapts, or just going all out and seeing what happens?

Bruce asks: Hey Ben and Brock, what do you guys make of this article about popcorn having "more of the healthful antioxidant substances called polyphenols than fruits and vegetables"?

Ralph asks: Mayo Clinic Health Letter, 3/2012, Risk of vitamin supplements: ...analysis of latest research, the Iowa Women's Health Study (38,000 women 55 & older for 20 yrs), "...indicated that the risk of premature death increased 3.6 percent in those taking magnesium,..." (www.HealthLetter.MayoClinic.com) I don't know the protocol of the study, not my area of expertise, so I thought I'd ask for your thoughts.

Osa asks:What supplement would you recommend for reducing belly fat? Saffslim is the new belly fat supplement that I am using that has gained a lot of traction since it appeared on the Dr OZ show and Montel Williams raved about it. What do you think about it? Are there better supplements on the market for specifically reducing belly fat? I know your not mainstream like Dr OZ but if you could recommend one or more supplements specifically addressing belly fat, what would it be? Maybe once you open your mouth it will sell like hotcakes all over the United States like every supplement Dr. OZ recommends on his show.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

See omnystudio.com/listener for privacy information.

Last week, at Ironman 70.3 Galveston, Lance Armstrong decimated the field on the bike, but then slipped to a disappointing seventh place finish due to hydration and nutrition problems during the run. So why does a guy like Lance Armstrong have gastrointestinal issues during a triathlon? And what should you be eating during a triathlon? [...]

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In this Apr 4, 2012 free audio podcast: Should You Eat Carbs or Protein Before Bed? Also: being predisposed to heat stroke, shot-gun vitamins and high dose antioxidants, good swim technique videos, being ketogenic all the time, tendonitis explained, why one muscle can be bigger than the one on the other side, and how to blast away belly fat.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• Interesting study & suggests if you're taking an iron supplement do NOT take it in a 6 hour window around any workout.
• Even if you're exercising for 5 hours per week, a seated desk job still raises your risk of death. So stand more.
• It turns out those little unstable air pillows that you can stand on at the gym actually could be *bad* for performance.

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May 11 & 12, 9am to 5pm - Ben Greenfield is presenting the "Become Superhuman" workshop in Dubai. Get more details.

50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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Audio Question from Kelsey: What is best to eat before bed? Garret Webber-Gale's nutritionist says carbs instead of protein or it will all turn to fat... is that true?

Audio Question from Patrick: Wondering about heat susceptibility. If he can't take an icebath, he gets crazy headaches 24 hours after a hot/hard workout.

~ In my response to Patrick, I recommend CapraColostrum.

Audio Question from Mike: Wants your opinion of the "Longevity" and "Six for Men" supplements.

Audio Question from Jared: Wants some recommendations for videos he can watch to help his swimming technique as he prepares for a triathlon.

~ In my response to Jared, I recommend Swim Smooth, and especially the DVD's.

Bob asks: If I train myself to be ketogenic, is that purely for health and fat burning? What about racing? Do I still eat the gels, etc. before/during a race? Or is that counter-productive?

Stephanie asks: I need some advice on how to manage my tendonitis in my foot once and for all. In fall 2010, I completed my first marathon. During the end of my training, I started to develop pain on the inside of my left foot. I pushed my way through the race but was left limping for a week. The pain subsided enough to allow me to start running in April 2011. However, by August, I had to cease running due to extreme pain on the outside of my foot. An MRI determined that I had tendinitis and I spent 3 months in Physical Therapy. My foot has gotten better but it is still not 100%. What do you suggest in terms of stretching, foam rolling, etc., to enable me to slowly begin a running program again? I would like to try a marathon in fall 2012.

Rob asks: I lift a lot of weights for strength training. I notice one peck is significantly larger than the other. When I train I use dumbbells so I can't overcompensate with a stronger side. I'm right handed, and my right peck is smaller. Why does something like this typically occur? Could it be related to one side being dominant and used throughout the day? What would be the way to fix this?

Lee asks: I have currently noticed that my left bicep is longer/larger than my right bicep. I am right handed and have always consciously made an effort to work both arms the same amount. Do opposite biceps normally grow at the same rate? My concern now is how to get the right bicep to 'catch up' to the left one.

Gerald wrote: I wanted to get your thoughts on the best way to loose fat that accumulates between my waste and my neck. My legs are very strong and have little fat - if any. I seem to accumulate my fat up north. I know you can't target belly fat loss, however I thought I heard you mention a good fat loss program for this scenario on one of your podcasts. If you could point me to that podcast or any articles you have on this I would appreciate it. By the way I am 38, have a desk job but try to eat organic and drink 8 cups of water during week days and raw milk 2-3 cups per day for calcium. I also take a great vitamin from Dr. Ron. As well as cod lover oil. I'm a husband with 6 children and not as active as I want to be.

~ In my response to Gerald I talk about www.shape21.com

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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If you want to know how to stay fit as you age, today’s double interview release is a must-listen. The first interview is with Cary Nosler. Cary (pictured right) is 65 years old and has been a fitness enthusiast for the past 50 years. He is a wealth of knowledge about how to stay fit [...]

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

In this Mar 28, 2012 free audio podcast: What Blood Tests To Ask Your Doctor For When You Go In For Your Physical. Also: what is oil pulling, the run/walk protocol, improving tendon and ligament strength, enhancing mobility for olympic lifting, recovering from hamstring tears, a ketogenic diet for killing cancer cells, compex sport elite for building strength, choosing types of flour, hashimotos and nightshades, and c1/c2 vertebrae misalignment.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• I agree with all of these 10 stubborn exercise myths.

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50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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Audio question from Matt: Wants to know what he should ask his doctor about at his annual physical.

~ In my response to Matt, I reference: www.directlabs.com, www.cyrexlabs.com, bioletics.com, and pacificfit.net

Audio question from Dave: Curious about Oil Pulling.

Audio question from Jenn: Is returning to running after injury and wondering about using a very frequent but short walk/run technique.

~ In my response to Jenn, I mention Jeff Galloway's walk/run ratios.

Audio question from Jared: How to improve tendon and ligament strength and durability.

~ In my response to Jared, I recommend Capraflex.

Audio question from Bob: Looking for recommendations for mobility exercises to help with Olympic Lifting.

~ In my response to Bob I reference these two videos:  

Audio question from Chuck: Help with recovering from a hamstring tear. Also can a ketogenic diet starve out cancer cells?

Audio question from John: Wants some ideas for Compex Sport Elite protocols.

Kyoko asks: Can I select whatever type of flour I like? Or, is there any important things I should look at?

Pam asks: I just got done listening to episode 180 when you mention that people with Hashimotos should avoid nightshades. I am 37, and was diagnosed with Hahsi's at 16. I feel pretty good for the most part. I maintain an active lifestyle, and have good energy in all that I do. I treat my Hashi's with synthroid (.150mcg) and monitor the condition pretty much through blood work. I have a couple questions regarding nightshade food. 1) What exactly are the reasons they should be avoided? 2) How do I know if they are having a negative effect on me? 3) Should they be avoided if there is no noticeable effect?

~ In my response, I recommend the book: Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?

Edgar asks:There was a day, basically out of boredom, where I decided to go as hard as I could for as long as I could. I don't remember how long this was, perhaps 20-30 minutes at a full out, gut-busting pace until I all but collapsed on the floor, dizzy and on the verge of throwing up. During the run, however, lets say 3/4 of the way through, I literally felt a "pop" in my brain (or somewhere...) not imagined; and though it was many years ago, I remember the feeling/sensation clearly. It was definitely some physical feeling that at age 15 I was essentially too dumb to worry about. After the run was finished, I was dizzy for a while, then I went home and the rest of the day as normal. Here's the unusual part: that weekend, when I went for my normal group run with my team, I was all of a sudden much fitter than anyone else. And, at what I now considered an effortless pace, was destroying all my teammates. I have tried since then to replicate this feeling - this "pop" I experienced - but have never been able to do it. I have also, in all my studies, conversations with specialists and physiologists and other experts, never had an explanation of what this may have been and how it may have affected my fitness at the time so immediately and dramatically. Any ideas or thoughts? I doubt you have this question in your archives!

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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Ever wondered how to test and fix your body’s biochemistry? You’re going to learn how, and learn 8 ways to get your body operating like a finely tuned engine in today’s episode with Dr. Ryan Bentley. Dr. Bentley has been described as one of the brightest young leaders in the field of nutritional medicine. A true [...]

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

In this Mar 21, 2012 free audio podcast: Does Cold Thermogenesis Work For Fat Loss? Also: metabolic typing and blood type diets, ultra-running advice, ways to recover from surgery, how to mentally deal with accidents, how to train for tough mudder, strategies to become a faster runner, all about D-aspartic acid and aromatase inhibitors, and fueling for a 17 hour Ironman.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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Ironman Coeur D' Alene Workshop – 12 Weeks To Race Day -  This is a free workshop coming up March 24 at 6PM in Coeur D' Alene, ID, at Pilgrim's Market on 4th st. Join triathlon coach and Ironman athlete Ben Greenfield, from BenGreenfieldFitness.com, as he teaches you exactly which workouts to do, which foods to eat, and how to prepare in the final 12 weeks leading into Ironman CDA. Whether you plan on competing this year or next, or even if you're doing a different Ironman than Coeur D' Alene, you'll learn valuable tips and tricks for ensuring you're 100% confident on Ironman race morning. There will be ample time for Q&A if you have specific questions to ask Ben.

50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY

TrainingPeaks has posted - a free replay of Ben's "Eating For Endurance" webinar.

Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

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To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• It would be interesting to see if hypoxic swimming has a similar effect on boosting your hormone levels.
• Sure…if you're running 3 times a week recovery is overrated. But I've never met Ironman triathletes who don't benefit from ice, antioxidants, etc.
• How long does it take to recover after a marathon?

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Tom asks: I've been hearing a lot out of Jack Kruse, a neurosurgeon-gone-paleo, about cold thermogenesis for health and fat loss. I'd love to hear your take on cold thermogenesis for general health and/or fat loss, as well as its potential use as a training/recovery tool.

~ In my response to Tom, I mention this recent Get-Fit Guy article, and my previous interview with Ray Cronise.

Melanie asks: I know you had an interview regarding metabolic typing, but I wanted to know how much stock you put in the details of these type of "diets". I am a protein type and I know that is right for me, but I did the metabolic typing from the Wolcott group website and received a specific list of foods to eat and ones to avoid. Some of the ones for me to avoid are ones that are in the "eat" category in your food pyramid. For example, I'm supposed to rarely have yogurt, cabbage, berries, and completely avoid whey and broccoli. What is your opinion of the Wolcott metabolic type diet? Should I consider cross-referencing your diet and my metabolic type list and eat only what is a match? Also, along the same vein, can you quickly sum up your opinion on the Blood Type Diet? I'm a protein type on that one too, but again some of the foods you recommend would be a no for me on that one.

~ The movie Brock was thinking of is The Road To Wellville.

Horacio asks: I'm about to run my first ultra running race in April, 84k Trail race in Patagonia. How fast should I run? I want to be fast but not bonk or have a cramp crisis. Last year I ran this same race but only the 42k version. I probably ran it near my anaerobic threshold or about 165-170 bpm... but for the 84k I plan to go much slower. This is my plan: I've been following Phil Mafftone's advice and I've trained mainly trying not to go over 180-age limit (that would be about 150 bpm) currently at that level I can run at 8 min/mile pace. My plan is to run with a heart monitor and not increase 150 bpm on the race. Does this makes sense? I feel that with proper fueling I should be able to make it. I'll try to eat all I can during race, about 300 calories per hour if my stomach can handle that amount of gels.

Brian says: The reason I write you is I have a friend that is 23 years old and has just been diagnosed with a rare (for his young age) adeno carcinoma of the duodenum. He is going to have a short regiment of chemo before a very complex surgery to remove the mass that is about the size of two grapefruits. My question to you is, what are your thoughts on anything he can do nutritionally through food or supplementation that will give his body the support and healing power it needs. I realize you are not a medical Dr. but respect your knowledge in the nutrition realm more than most medical Dr.s :)

Trevor says: I am concerned triathlete. I have ambitions bigger then what my dreams can handle but it is unfortunate that I have had my dreams squashed again. I was watching the news and saw yet another rider hit by a car from behind. I wonder, in your experience, how does the community we are a part of deal with this? I am love the sport and it has saved my life in many ways but I am worried that my obsession of being active is now becoming a threat to my life. It really sucks to see people get hit by cars and then mentally be off your game due to the vivid images of past accidents. I have been training for about two years and the first day I got on bike, a bike rider got killed in front of me. I just wanted to hear if you had anything on this.

~ In my response, I recommend the book Eyes Wide Open.

Lia asks: I have signed up for my first ever event - a Tough Mudder, the inaugural Mudder in Vegas. I looked through archives on the site and didn't see any recommendations on how to train for an event like this. I have quite a bit of time because the event is not until October 6. The suggestion on the Tough Mudder website is pretty slim, and I'd love to hear what your approach would be.

~ In my response about the Tough Mudder, I reference this workout.

Joe asks: I am 53 years old. In Triathlon for about 12 years (Sprint to IM). I have asked this question to many and I just get a shoulder shrug. When I started Tris, I couldn't swim, I had never biked, but was a good high school runner. I could run 51 secs for the 400m. My problem is I cant run. I can put in a solid swim and good bike but my run is poor. Stand alone times for a 1500m swim would be 25minutes for a 40km bike 65 min and for a 10km run 48 min. (non tris) I have done intervals, LT runs, hills etc, I have read all the books and have tried everything I even bought power cranks and stand alone run blocks. Why can't I run?

Josh says: In a recent podcast you mentioned natural testosterone enhancement using D-aspartic acid with an aromatase inhibitor. Could you please speak a little more in depth on this subject? Including sources, dosing, detrimental effects, and whether you cycle on and off.

~ In my response to Josh, I recommend Hard Rhino D-Aspartic Acid and Myomin aromatase inhibitor.

Diane asks: I'm a 53 year-old woman (120 lbs., 5 ft. 6 in. tall) and am doing an Ironman for the first time this summer. I've done two 70.3 triathlons (about 7 hours to complete), one in 2011 and one in 2010, and some sprint and Olympic distances. By my calculations I will be lucky if I finish the IM in the 17 hours, mostly because it's a hilly course (Mt. Tremblant). My question is about nutrition during the event (although I have many more questions). I anticipate taking 2 hours for the swim and I've read that it might be wise to take a gel at the half-way point during the swim. Do you think that's necessary? Because I'll be on the course for so long how should I manage my nutrition intake? Because I'm slow and working at a lower intensity should my total nutrition intake be the same as someone my size who finishes in 12 hours? Any information that you could provide in how many calories/carbs to take during a 17 hour event would be appreciated.

~ In my response to Diane, I mention these amino acids.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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Dr. Fletcher, today’s interview guest, is a powerful force in chiropractic. Quietly he has become known as the leader in neural scan interpretation and wellness practice development.  Today, thousands of doctors from Europe , Australia and North America listen to his communication strategies and use his coaching methods to transform their practices. And one of [...]

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

In this Mar 14, 2012 free audio podcast: How Liposuction Makes You Fat. Also: dealing with a chronic calf sprain, what is P.A.P training, can you create glycogen from fat and protein, are unsoaked nuts and seeds a problem, the Maffetone vs. the Triathlon Dominator heart rate zones, distances for long triathlon training sessions, and reasons for fat loss resistance.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST: "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart!

Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book!

Your business can get huge exposure - from sponsoring Ben's next book. You'll get tons of banner ads, podcast announcements, premium newsletter placements and more! Take a look at the full sponsor perks sheet.

Coming this Friday - an interview with Dr. Fletcher about how something called neural communication can make or break your performance.

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To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• Carob is a great alternative to chocolate. Compared to chocolate it has higher calcium count (three times as much), no caffeine content, nor fat, and presents your taste buds with a different experience. It's also high in Iron, Vitamin B, Phosphorus, Magnesium, fiber and protein.
• Top injury sites for the long distance triathletes includes lower back (17.9%), Achilles tendons (14.3%), and knees (14.2%). Among the short to intermediate distance triathletes, most injuries occurred in the knees (44%), calf (20%), hamstrings (20%), and lower back (20%).
• A group of healthy, active individuals were instructed to cut back on their activity for 3 consecutive days. What they found was that their blood sugar levels spiked 26% more than it normally would have, and that the spikes increased slightly over each successive day.

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Audio Question from Jennifer: Is liposuction an option or a last resort?

Audio Question from Jake: 15 weeks out from Ironman with chronic calf strain.

Eric asks: I've been hearing a lot about P.A.P. training and was hoping you could help define what it is and how it may help endurance athletes.

Andrei asks: I keep hearing about how after an workout you have to eat to replenish the glycogen storage. Also, during a long training run or a race, you have to ingest carbs to top your glycogen storage. My question is if you can do this with fat or protein, not carbs. Can I just eat fat and protein after an workout to restore my glycogen levels? How about during the workout?

Hosanna asks: To what degree does eating unsoaked nuts, seeds affect the bioavailability of nutrients? I was eating a dried fruit, nut and seed mix daily as a significant portion of my diet until I read to limit intake substantially on the paleodietlifestyle website.

jeffyt01 wrote: I listened to your podcast with Phil Maffetone and was wondering what your thoughts are on his 180 formula vs how you lay out the heart rate training zones in your Dominator plan. Also, do you need to do more volume when using Maffetone's method?

Jack asks: In training for different tri distances, what distances you would recommend for a long swim, long ride and a long run? Also, what sort of bricking do you recommend most? I am especially interested in the Olympic tri distance.

Josh writes:I'm a cat 1 cyclist, really pushing myself this year to get some big results. I'm 25 years old, my coach has me doing some solid high intensity intervals and some longer endurance rides and my fitness is much higher than previous years. I supplement with 4000 IU of vitamin D, a multi, fish oil, and EPO-boost daily. As you know, watts per kilo is the gold measurement of fitness in the sport. My coach and I are obviously working to bring the watts up, but I'm struggling to get the weight down. I've been stuck around 170-173 lbs and 10%ish BF forever, I'm an all rounder type cyclist and 5'11"!!!! It's getting frustrating. I can't seem to break through that barrier. I've counted calories, went paleo over the last few years. I'm still gluten free, and was pretty pleased to find that I was following your food pyramid pretty decently before you publishing it. I've had blood work done, and everything is normal. Just can't figure out how to lose the stubborn weight so I can down to 7-8% for my first races. I can't get that "vacuumed out look" like other guys in the sport. I have some stubborn fat around my stomach I think is the problem. I used a body metrix system also. Any suggestions?

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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.

In this Mar 7, 2012 free audio podcast: Is Cortisol Good Or Bad? Also: how to raise testosterone levels while training, good reasons to jump rope, training for an uphill bike race, how to lose loose skin after weight loss, are gluten digestive enzymes helpful, numb toes, heel pain, and why your sweat smells different when weight training.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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

Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net

TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST:  "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart!

Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book!

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

To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• Very good evidence that if you're going to have a high carb meal, it should be breakfast.
• Potatoes are more satisfying to your appetite than bread.
• Want to recover from workouts faster? Eat 20g of protein before bed.

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Audio Question from Martin: Asking about Cortisol levels.

~ In my response I recommend MAP for amino acids. At www.pacificfit.net, I recommend - Recoverease, Solar Synergy, TianChi.

Anonymous wrote: My husband is a marathoner, and is training for his first full Ironman. I am supportive and interested in his athletic exploits as a shorter distance runner and a group exercise instructor myself. However, his training starts to take a toll when his athletic exploits start to interfere with our sexual exploits. During marathon training his sex drive takes a significant dip. During Ironman training it has been even more noticeable. I have read that endurance training can actually inhibit testosterone production. Is there a natural dietary way to boost testosterone while training? If not, is there a way he should alter his training and/or diet once he completes this event to "reset" his natural sex drive? He hasn't had his testosterone tested, he doesn't have ED, he's not totally exhausted from training, and our relationship is otherwise healthy and happy. We are in our mid twenties.

~ In my response, I reference this free video/pdf I produced, and  www.Tri-Ripped.com. Also OptiMale and Vitrix (tribulus).

Scott asks: How and why should I jump rope? What are the benefits and what's the best workout routine? What kind of rope should I use? How many calories are typically burned? I'm looking for an overview of rope work.

Kate says: I am going to be entering a mountain bike race this spring in Sandpoint, Idaho. I have about 3 months to get fully prepared. Would you mind giving me your 2 cents on how I should go about training. Obviously, I have my own ideas, but I'd love to hear yours. The race is about 10 miles long, on pavement and mostly UPHILL!!

Jesse asks: I recently lost 30lbs in 4 months in large part to your podcast, thank you. Now I have a new problem, excess skin where my gut used to be. Is there anything I can do to make this go away faster?

~ In my response I mention the Get Fit Guy episode: How To Tighten Loose Skin After Weight Loss

Billy asked: I have been following a Paleo/Primal lifestyle for about 8 months. After having much digestion problems in the past, living life and training gluten free has been revolutionary. However, from time to time I do ingest gluten in the form of beer and soy sauce etc which is in some of my favourite Thai food dishes. Prior to ingesting gluten, I’ve been taking a Gluten Enzyme supplement by Now Foods (http://www.bodybuilding.com/store/now/glutendigest.html). I would take one (1) capsule before and one (1) during a meal containing gluten. Can you comment on this type of supplement and is it doing me any good on the harmful effects of gluten on the gut lining? Or am I wasting my money? Is there any other methods to detox from gluten ingestion?

Ian wrote: I have a question. My middle toe on my right foot is numb all the time except when I run. After about 5 miles the pain becomes unbearable and I have to stop and massage my foot and move my toe around then it is good for about another mile. I saw a doctor and he gave me a cortisone shot in the bottom of my foot. This only helped a little the pain still becomes unbearable between 6 and 7 miles. I don't think it is my shoes I have three pair that I rotate.

Brett wrote: I am curious to get your thoughts on a strained/pulled arch in my right foot. I am currently running in saucony kinvaras but have had this problem in the past with other shoes. The pain is localized in the middle of the arch and I have no heal pain. Is it time to explore orthotics or can strengthening and stretching my feet help alleviate the problem.

Andrea wrote:I'm one of those people who doesn't wear deodorant or anti-perspirant on a daily basis because I don't really sweat throughout the day, and don't have BO (I've done check-ins with friends, this isn't just me fooling myself). I'm happy about this because I'm not a fan of trying to suppress a system designed to help us regulate body temperature. Everything changes when I exercise. I do sweat then and I've found that my sweat smells distinctly different if I'm lifting versus if I'm doing cardio. Cardio still smells "clean" to me, but I'm not too happy with how I smell when lifting. Is there any reason you can think of why my sweat would smell different at that time? If stinky sweat is related to toxins, why is it only lifting that releases them?

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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If you read "12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power", you may have noticed that suggestion #7 recommended that you take a compound called "Huperzine", and mentioned Chinese herbal mix "Tian Chi" as a source of club moss, since club moss contains natural levels of Huperzine. But that article just [...]

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

In this Feb 29, 2012 free audio podcast: The Effect Of Alcohol On Your Physical Performance. Also: quick and healthy celiac fuels, preparing for a "pump and run", is MCT oil better than coconut oil, HIIT vs. Cardio, tips on Patellofemoral Syndrome, Seitan protein, lowering high blood pressure, exercise induced asthma, nocturnal penile tumescence from increased testosterone, and is Curves better than a traditional gym.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net If you are a triathlon coach or personal trainer - e-mail Ben (ben@bengreenfieldfitness) your mailing address. He has something special to send to you. Ben mentions that he's been using "Coconut Manna" more, and he loves it. Grab some here!

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To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+.

• You can lose 10% of your body weight during an endurance event and still do really, really well.
• One of the best articles I've ever read about overcoming cravings.
• Fruit is not fattening.

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Audio Question from Joe: What are your thoughts on alcohol during the training/racing season?

And Brenden asks: I love beer, yet clearly understand how bad it is for my athletic performance and sleep cycles. I try to only drink on the weekends, yet sometimes find myself drinking one or two during the week. What is a safe number per day? Zero? LOL. I guess my question is, will I lose workout and fitness gain by drinking 12oz everyday? You get the picture. What type of rules do you have for yourself?

Audio Question from ???: Wants some suggestions of quick and healthy foods to consume after a 5k running race to stop him from feeling nauseous and faint.

Audio Question from Andrea: Wants advice on fueling for a "pump and run" event.

Audio Question from Chuck: Wants to know more about MCT Oil.

Audio Question from Jean Luc: Is there an easy formula to translate training "Short and Fast" vs. "Long and Slow".

Audio Question from John: Looking for some advice and exercises to do while healing from Patellofemoral Syndrome.

~ In my response to John, I mention Capraflex and also Rock Tape.

Audio Question from Tim: What do you think of Seitan as a protein source for vegans?

Audio Question from Tom: Vegan runner who eats well and takes CoQ10, Hawthorn (ect…) and still has high blood pressure. What else can he do?

~ In my response to Tom, I mention heart rate variability testing using the emWave.

Audio Question from Clay: Wants some help with his exercise induced asthma (beyond his inhaler).

Kyle asks: This is a totally serious question, I saw this mentioned in a discussion about over training. Is there any basis behind the theory of nocturnal penile tumescence being an indicator or not of testosterone level, and possible being over trained?

Ian says:How effective are Curves Women's gyms from both a weight loss and fitness point of view? My wife's main goal is weight loss at the moment so she wants to know if she'd be better off hitting a gym with a pool, treadmill, bike, classes, etc and losing her Curves membership.

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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When I published the Superhuman Food Pyramid last week, I received many questions about why fat is at the base of the pyramid. In this audio, you'll learn about why fat is good during my interview with John from UrbanVitality.com. You instantly get my Superhuman Food Pyramid for free when you share on Twitter or [...]

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

In this Feb 15, 2012 free audio podcast: Are Your Hormones Out Of Whack? Also: which type of coconut milk is best, bike workouts in a hotel, choosing the best (elliptical) chain rings, which fats are the healthiest, is sugar free dark chocolate ok, controlling the urge to snack at work, stress incontinence in female runners, increased heart rate in heat and humidity, correcting an estrogen imbalance, and how much to workout while lowering cortisol levels.

Do you have a future 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...

Remember, if you have any 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 2 minutes of your time and helps grow our healthy community!

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Call out for Testimonials -  Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc...)? Did you train/rehab with Ben's help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book!

Curious about what a stool/GI test involves? Ben announced that he recently did this GI Test. Check out his results  & explanation of results.

Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format.

Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter.

Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck!

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• Time to chalk up yet another success for fish oil - maintaining strength as you age.
• Here's why that Snickers bar is so much more tempting and tasty when you're low on sleep.
• 150 minutes of exercise a week is probably NOT enough to prevent diabetes.
• In trained subjects, 2 minute rest periods have allowed for just as much strength development as 4 and 5 minute rest periods.
• I wish studies like this would look at more than just weight loss (i.e. blood glucose, triglycerides, HDL, etc.)

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Audio Question from Rick: What coconut milk brand or type should he buy? Can or carton? Also wondering about Rhabdomyolysis from intense workouts? Side effects?

~ In my response, I mention coconut cream concentrate.

Audio Question from Craig: Traveling a lot between now and the first race of the season – how should he prepare in a hotel for the bike leg of the tri?

~ In my response, I mention Tabata sets, power intervals and long hard rides.

Audio Question from Joe: A few questions about choosing the best elliptical chain rings.

~ In my response to Joe, I reference my comprehensive discussion in podcast 159.

Bilal asks: Someone whose opinion I trust and value forwarded me your recommendations on the food pyramid. I am a bit puzzled by your recommendations for fat, especially items like ghee that are incredibly high in saturated fats. Olive oil makes a lot of sense as a clear alternative. Can you point me to some scientific studies on which your recommendations are based? I may have the complete wrong model in my mind and I'd like to be better educated on such nutritional issues.

Alex asks: I found a sugar free dark chocolate in the supermarket today and I checked the ingredients, which sounded OK but not sure about a couple of them. It has "70% cocoa solids, 15% polydextrose (soluble dietary fiber), erythritol, soy lecithin (emulsifier), vanilla flavour and stevia". I know your opinion on soy lecithin from the recent protein powder podcast but I'm not sure about polydextrose and erythritol. My Google searches didn't show them as too bad. Are they?

David wrote: I'm an active athlete and eat a paleo based diet; however, I work a pretty sedentary and sometimes a pretty boring job, and even though I eat "healthy" foods, when I'm at work I can't seem to stop eating. On my days off I eat minute amounts in comparison. Do you have any tips to help me control my eating while at work?

~ In my response to David, I mention the following resources: 5 ways to suppress your appetite without taking any special pills or capsules A simple six step system for eliminating food cravings 12 dietary supplements that can massively control your most intense carbohydrate cravings Episode 160 full transcript

Lori asks: Can you talk about stress incontinence in women runners? What is your opinion about bladder sling procedures to 'fix' the problem. (Assuming it's a skilled surgeon.)

~ In my response, I mention biofeedback, and http://bcia.org for finding a qualified practitioner.

Oyvind wrote: I am a spinning instructor and I often coach interval training during my classes. I coach my class at which intensity level they should aim for during the session and everybody has a heart rate monitor. With a full house and high intensity, the temperature and the humidity in the room rises. Do you know by how much the heart rate can increase at different intensity levels due to high temperature and high humidity? A "ballpark" figure would be sufficient. And also, as an instructor, I shout out instructions and at the same time I work out myself. Do you have any input as to how much the heart rate can increase due to my shouting? Finally, do you have any experience in using AcidZapper, a supplement for lactic acid buffering? Do they work and are there any research backing this up.

~ In my response, I mention Extreme Endurance.

Rick asks: I recently tested my hormone levels through a saliva test kit. Results came back with a low progesterone (Pg) to estradiol (E2) ratio being low at 11.49, suggesting I am estrogen dominant. I was subsequently prescribed topical progesterone to correct this imbalance. My question is: what would you do to correct an imbalance of this nature? Would you supplement with the topical cream as recommended or with something else? Are there any side effects you'd be concerned about by taking progesterone cream? I am an active 34 yr old male with no major health conditions… and I know you are not a doctor :-) but advice is very valued!

~ In my response to Rick, I mention an estrogen detox.

Amanda wrote: I have not had a menstrual cycle for 2 years. I have been seeing a naturopath the last 6 months and we are doing various treatments, like taking Progesterone and other hormones/supplements. This last visit we went over test results and my Cortisol levels are through the roof. To decrease the levels of cortisol she asked that I ONLY do Yoga 7 days a week. Exercise is one of the most important parts of my life and to go from what I have been doing to only Yoga is devastating (I know I need to gain perspective on this). My doctor and I talked through some options and she said it was ok to run 3x week at 10 min/pace for 20 minutes and then Yoga. That is only 2 miles! Ugh! I would love your opinion on "non stressful" exercise to do. I guess I am just looking for guidance on what a week would look like for exercise I can do to feel like I am getting a workout/not losing muscle tone but not hammering my body. My husband and I want to start a family soon so I need to get the no menstrual cycle issue figured out. ~ In my response to Amanda, I recommend she listen to an upcoming podcast episode with Janet Alexander at www.enduranceplanet.com

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"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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One of the most insightful and informative books that I read this month was "Vitamin K2 and the Calcium Paradox". It was written by Kate Rhéaume-Bleue, N.D. (pictured below) , a naturopathic physician and Canadian expert in natural medicine. Vitamin K2 was actually something I mentioned in "12 Mental Performance Hacks: A Cheat Sheet For Boosting [...]

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In this Feb 8, 2012 free audio podcast: What Does It Feel Like When You're Overtrained?

Also: abnormally low heart rate during exercise, the benefits of holding a position (isometrics), transitioning to "barefoot" running, is calorie "banking" effective for bulking up, the best exercises for maintaining bone density, can you make up for lack of sleep with exercise, treating pre-event illness, exercise equipment for kids, how wheat effects your brain, and nutritional advice for cancer patients.

Do you have a future 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...

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Update your Ben Greenfield Fitness App - to get the latest version for iPhone or Android, delete the app and reinstall it.

Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. The REV Diet - is the "eating protocol" that Brock is following right now.

Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter.

Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck!

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• I'm becoming more and more convinced that late night carbs aren't an issue IF you're controlling calories during the day.
• Good proof that you should get massages (or use a foam roller).
• Ride a bike hard for 45 minutes and you bump up your metabolic rate for 14 hours.
• If you're working out in fasted state, taking amino acids before can vastly improve results. (This is Ben's recommendation for Branched Chain Amino Acids: Recoverease and for Whole Amino Acids: MAP Master Amino Pattern)

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Audio Question from Stewart: Wondering why he can't get his heart rate to go high and if that is a problem.

Audio Question from Pete: Wondering about dips and what the purpose of holding a position is.

Dan asks: You recently mentioned that you tried and enjoyed Vibram's KSO Trek. I have been a fan of the Fivefinger lineup for a few years now and have done two off-road Tri's in my Treksports, as well as a trail 1/2 marathon in my KSO Trek's. I was wondering where you would draw the line in regards to usage and distance. Would you not recommend VFF's (Vibram FiveFinger's) or other minimalistic "foot-gloves" full time? Do you think mixing up VFF's with your typical "sneaker" is a good idea for training? I have learned that form is very important, but anytime I put a normal sneaker on now I feel like I am running on marshmallows and I am setting myself up for injury.

~ Here are the KSO Trek's I'm using right now.

Brandon asks: What are your thoughts on calorie banking/cycling for a bulking regime? Is "banking" something to do in the future on rest days? What would happen if I took a few days (like 1 weekend) to "bank" calories without exercise? Will a metabolism slow down quickly enough to turn those calories into fat without the stimulation from weights/HIIT on a daily basis? (Meaning I should keep extra calories to exercise days). Would you recommend calorie cycling for bulking like you recommend for weight loss plateaus?

Kathy asks: I'm a 42-year old female, and I enjoy endurance training. I started cycling a few years ago, and then got into triathlons. I did a few Olympic length races, and even managed to win my age group! But I decided to skip triathlon training this year, as I'd like more time for other personal goals. I'm focusing on cycling, but I like running and swimming, and some variety in the routine is fun. If I'm going to eliminate one, which should it be? My main fitness goal is to improve my cycling: the faster I ride, the more fun I have! And I'll be training for a Gran Fondo in the summer. My secondary goal is to lose a few pounds. Not only will this help my watts/kg (right now at about 3.3), but, as I've gotten older, it's more of a struggle just to maintain the same weight and not creep up. I lift weights once a week religiously, due to previous knee and shoulder injuries, and sometimes mix in some plyometrics. Swimming is very relaxing, and I like balancing the cycling with the upper body workout, but, as an older female, is running more important? I'm not sure if lifting once a week is enough to maintain bone density.

Bret wrote: I was having a discussion with a group of my early morning (5am) workout buddies. If you have the choice, is it better to get a full night’s sleep or to get in the workout? Lack of sleep causes a myriad of issues, fatigue, cortisol release, etc… does a workout trump the negative effects of no sleep/lack of sleep?

~ In my response to Bret, I mention my previous podcast on polyphasic sleeping.

Josue wrote: I have been training for the last 17 weeks for a cycling event on January 27, I have put a lot of time, effort and money into it. I have been really sick for the last 2 days with sinus, flu, cough, and everything in between, the good thing is no diarrhea or vomiting. What recommendations can you give me and do you feel that everything is down the drain? By the way, is a 3 day event, 375 miles and is the first time I do something like this, I am by no means a professional!!! I'm a bit desperate and everyone has a different answer, I figure you would have the correct answer.

~ In my response to Josue, I mention Oil of Oregano  and Enerprime.

Robert asks: We have a daughter who was 2 months premature. During her hospital stay she got meningitis and was close to death. She is now 7 years old and may have a slight case of cerebral palsy, but has not been diagnosed by her doctor. We had noticed she was very stiff on her left side. Her doctor recommended a physical activity to help her development. She has been in gymnastics for about two years, and we see a very noticeable difference. Her routine is basically a lot of stretching, running, body weight exercises etc. How can we design a system or workout for children to do ourselves what the local gym does. Why should we pay someone when we can have her run, stretch, do pushups, sit ups, pull-ups etc., right here at home and include our other children and ourselves.

Eric asks: I really enjoyed your interview with Dr. Davis regarding the consumption of wheat. Prior to listening to the episode we eliminated wheat from my son's diet after dealing with some behavioural issues and have seen a definite improvement. The improvement was so great we have begun to eliminate it from the rest of our diets as well and the info presented by Dr. Davis further solidified that decision. I was wondering if after your interview if you have any intentions of reducing or eliminating wheat from your diet? If so, it would be interesting to see what improvements you notice as you are so in tune with your health.

Ferdinand asks: Just had a friend tell me that he was diagnosed with liposarcoma cancer. This particular cancer is quite rare and thus the best treatment from the medical point of view is really unknown. I pointed him to a few podcast episodes that cover cancer treatment via nutrition, but I wanted to see if you could run down a few specific things that you would tell someone if they asked you for advice on combating cancer through nutrition and exercise. ~ In my response to Ferdinand, I mention The Burzynski Movie.

Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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

In this Feb 1, 2012 free audio podcast: Why Your Back Hurts.

Also: a functional obstacle course, is hot yoga good, fuelling for a mid-day race, drinking only when thirsty, how to know when to end a work out, help for nerve damage, lifting with scoliosis, and training for wilderness first aid.

Do you have a future 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...

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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Check out this funny endurance video - in which Dave Erickson and I put a Timex Run Trainer through a torture test in a re-enactment of the John Cameron Swayze Timex commercial - "Takes A Lickin and Keeps On Tickin".

The Ben Greenfield Superhuman Food Pyramid - now available for download!

Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter.

Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck!

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• Here's a great image, if you've ever wondered how many carbs you need to eat to do really well at an endurance event.
• Starvation can cure type II diabetes.

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Audio Question from Kumar: Wants to know how to solve his lower back pain.

~ In my response to Kumar, I mention www.runwithnopain.com

Audio Question from Kent: Looking for ideas for an obstacle course based on real fitness principals.

Audio Question from Megan: Wants an opinion on Bikram Yoga.

~ In my response, I link to this Huffington Post article on Yoga and Weight Loss.

Audio Question from "Nooner": Looking for fueling advice for a 70.3 that starts at noon.

Dan wrote: dr. noakes says to drink when you're thirsty. makes sense. no reason to drink more than your body needs from a hydration standpoint. but what about reducing the risk of rhabdo and acute renal failure in endurance events? i'm an ultrarunner training for the leadville 100 this summer and i'd hate to wind up in the hospital because i didn't drink enough during my race. i can see a benefit in this situation to drink beyond my basic hydration needs.

~ In my response I mention the article "Athletes: Obey Your Thirst".

Angel says: How do I know If I am working out enough or to much? Most times, when the workout video ends (The Daily Burn - where I found Ben) or I finish what I am doing, even though I am trembling, I want to do more. Is the trembling saying that's enough? Aren't I suppose to go till failure? Often if I work out that a.m. I want to work out again p.m. But I hear things about over training etc. I don't know where the line is. Should I go till I am a puddle in the floor or stop when the video stops or the written sets are done? How do other people judge?

~ In my response to Angel, I talk about Rest Wise.

Robert asks: 20 years ago, as a weightlifter, I herniated a disc and a pinched sciatic nerve resulted in severe leg nerve pain and foot drop. Surgery and PT got rid of the pain and most of the foot drop to the point where I can walk and run but not do too well moving my toes or lifting my foot against weights. Now as a triathlete, this limits me in two ways -- 1) in the affected leg my leg strength, particularly in the calf, ankle and foot, is weak. This affects balance and eg cycling power. 2) at higher speeds of running, my foot can’t keep up with my cadence and tires quickly. Beyond the normal strength training and PT exercises, do you think there is any way of stimulating nerve regeneration, which is the source of the problem. I realize this is the holy grail of addressing paralysis, and I am 20 years into this injury, but I was thinking that with all your research perhaps you have come across supplements or other promising techniques that help with nerve damage resulting in muscle weakness.

~ In my response to Robert, I recommend www.shopcompex.com and also my recent article about psychostimulants.

Colin asks: When I was in my teens, I was diagnosed with moderate scoliosis in my lower back and had to wear a brace for a couple years. I'm now 31, and I haven't had any real issues since then despite keeping an active lifestyle that includes running, swimming, weightlifting, skiing, and tennis. The only time I feel discomfort is when I try to perform traditional "main lifts" that place stress on my lower back, like deadlifts and any weight-bearing squats. I don't want to hurt my back, but I also don't want to miss out on the benefits of these kinds of full-body movements. Do you have any suggestions for alternatives? Any help would be much appreciated!

Tommy wrote: Does your weight affect your power output on a stationary bike? I know it affects your power output climbing hills, but how so on a stationary bike? For example if I'm setting up my weight on a cycle-ops is it only for calorie expenditure? Also, what's with the deal with professional cyclist freezing their bodies before races? Is this an anomaly, or is this a new pre-race "warm-up?"

~ The article at Outside Online.

Ed wrote: I am working on becoming a trainer for wilderness first aid. It will include search and rescue and getting the injured person to an extraction point. Occasionally Very Physical. My question is, in an effort to be in better shape than the students, how should I train and what should I be doing in terms of nutrition? I was hiking 3 miles every other day in the hills in our area with a 40 lbs pack. This training helped out a lot with a two week course I went to. I'm 49 and in pretty good shape but want to know more about dietary needs for strenuous hiking. My knees don't do well with running but the hiking works out OK.

Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

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Australian running drills expert and triathlon coach Graeme Turner was told by doctors that he should never run again because he had destroyed his knees playing sports. But he refused to listen, and instead used his knowledge of physics to train his body to run in a way that did not stress his joints. He [...]

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

In this Jan 25, 2012 free audio podcast: Does Fiber Help You Lose Fat? Also: is gum good for you, gluten free products and insulin spikes, glycemic index vs. glycemic load, dairy free probiotics, how much salt is enough, treating bone bruises, is donating blood actually beneficial for men, nipple fat, and is the African Mango really that great?

Do you have a future 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...

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.

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The Ben Greenfield Superhuman Food Pyramid - now available for download!

Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter.

The GI stool test that Ben mentioned taking - from the comfort of his own home.

Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck!

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• Any pill that has same effect of exercise has to raise your eyebrow...shortcuts often dangerous.
• Reason not to worry if you're doing a triathlon and need to just "jump in the water and go" with no warmup.
• Running or bicycling just doesn't cut it when you get older ­ you need to work any muscles you plan on keeping.

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Audio Question from Fibre1Girl: What do you think about Fibre One Cereal and/or other high sources of fibre.

Audio Question from Ron: Does gum help with memory and muscle reactions.

~ In my response to Ron, I mention the Spry gum I chew every day.

Andres asks: Your podcast about wheat was pretty amazing. I was shocked to hear about the ability of gluten free products to raise blood sugar the way they do. My question is when Dr William Davis spoke of wheat he mentioned that all forms of grain are inflammatory. Does this include those types of grains thought to be "healthier" like quinoa, millet, amaranth, etc... And, if so, what are healthier options to substitute with? Does coconut flour also cause the same physiological effect on the body as well?

Steph wrote: I have a question about high glycemic index foods, are they the main cause of the obesity epidemic and all the disease around and should people be watching that more closely almost rather than their calories? Also if I were to limit my carbs how many grams would you say I need per day I am 22 years old 5"4 and 122 pounds and I am quite active!

Kim asks: What amount of pro-biotics is optimal? I have a 'green food' mix that contains 200 mg of dairy free l.acidophilus, B.longum, L.Casei, Rhamnosus. My reason for asking is that I'm considering cutting dairy out of my diet (due to possible allergy) and want to make sure I don't miss out on these healthy pro-biotics!

Scott writes: I'm in my 50's and tend to sweat an extreme amount and wonder if you recommend a salt supplement to add to my electrolytes. I generally use Heed but the sodium amount is minimal. I've heard unbleached or black salt mixed into a glass of water before a workout or event could help. How many mg's of salt per day is advisable.

~ In my response to Scott, I mention my podcast interview with Dr. Tim Noakes - and also talk about www.therightstuff-usa.com and Millennium Sport's "Athlytes" from www.millenniumsport.net.

Jason says: After completing my first marathon, I noticed pain in top of my left foot. Upon review with a podiatrist, I was told I have a bone bruise in my Second Cuboid. I was given some cream to reduce swelling and was told not to run for 6 weeks. I was given the OK to ride a bike, use an elliptical and lift weights. 6 weeks have gone by and I still have a bump on the top of my foot but I have no pain in my foot. Any ideas on how to reduce or eliminate this bump? Any supplements that can aid in the healing of a bone bruise?

~ In my response, I mention episode #133 about pain on the top of the foot and I also discuss Capraflex and lactoferrin.

Avi wrote: I had a question regarding men donating blood. Other than being a gracious thing to do for those in need, I've heard it's a good thing for men to donate blood every once in a while because of the build up of Iron in our blood. Is there any truth to this and would you recommend this from an overall blood and heart health.

Johny wrote: I do not have man boobs. I have a proper chest shape and I'm working out heavily at the gym. I'm 21 and am slowly gaining muscle mass. My problem is that I have fat around my nipples. It does not show anywhere else on my chest, only around and on my nipples. One is quite a bit bigger than the other. It happened like this: when I was very young, I hurt my nipple by touching it too hard and then I tried it on the other one also... I don't know what I was thinking! It has been very embarrassing for me now and it has been more than ten years. I have a good chest and body tone but am now not able to even wear a tight t-shirt. Please help me. Should I go for liposuction only or is there any other way. Will it go naturally? When I was not working out it seemed pretty invisible (to some extent) but now that I have muscles in my chest, the fat in the nipples shows and is a little awkward and I wear vests to hide it. I wanna get rid of this nipple fat, Ben. What do I do ?

p@ul asks: Any truth to the benefits of African Mango Irvingia Gabonensis? Any caveats to its use? The first person I thought to recommend it has adult onset diabetes. I was thinking of myself, too: I have a family history of diabetes but I have not been diagnosed with it. I don't need to lose weight. I'd consider it if increased HDL.

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If you're wondering how to choose protein powder, this article will help you, because I'm going to teach you about 4 protein powder mistakes you probably don't know you're making. Be sure to download and listen to this protein audio interview  too. Let's start with a quick exercise: Take a look at the ingredients of the [...]

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