Boundless Life

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

In this January 18, 2012 free audio episode: What Pharmaceutical Companies Don't Want You To Know About Statins. Plus: light therapy, what are super-carbs, how to cycle calories, milk for lactose intolerance, clear fluids before colonscopy, o-lifting, P90X and running, staying warm during a swim, and the effects of too much calcium.

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. -----------------------------------------------------

Special Announcements:

Saturday, January 21 - 9am to 4pm - "Ben is speaking at the Total Transformation Health Expo" in Rose Creek, California! Go to http://tthealthexpo-eorg.eventbrite.com/ for more details.

Tune is this Friday - Ben will be talking to the folks at Mt. Capra about their product DEEP2 30™.

Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck!

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News Flashes:

• Follow Ben on Twitter to get all the news flashes this week and every week!

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Listener Q&A:

Audio Question from Craig: Asks about light therapy for more than just treatment of depression.

~ In my response to Craig, I mention these Gunnar glasses.

Audio Question from Keith: Wants to know about "Super" Carbs (from an article in UltraRunning by Sunny Blende).

~ In my response, I mention this podcast episode on forefoot running with Danny Abshire.

Matt asks: I run anywhere from 50 to 75 miles a week and weigh around 200lbs I would like to lose about 25lbs. what is the best way to do that while continuing my current training schedule? Is there a calorie deficit I should try to hit daily that will allow me to lose weight without sacrificing a lot of performance?

Todd asks: I have been lactose intolerant all my life. I started triathlon recently and thought taking after-workout protein shakes would be a good idea. One problem, most seem to be dairy based. I get a massive headache and GI issues after drinking them. Same issues with fruit juice and now soy milk. Any ideas or suggestions for managing this and incorporating post recovery drinks into my routine?

~ In my response to Todd, I reference this podcast and also recommend probiotics, digestive enzymes, and the new DEEP30 protein or LivingProtein.

Jeff asks: I am scheduled to have a colonoscopy and in part of preparation the colon must be cleared. So... the day before and the day of the procedure, I am allowed nothing but clear fluids. From a nutritional standpoint, are there specific fluids that would be of greater benefit to me? I am a hard training triathlete and nutritional effects on training are a concern to me. The procedure is on a Wed. I plan Monday to get a solid brick and moderate swim in and then do nothing Tuesday (start clear fluid diet), Wednesday (procedure) and Thursday. Any thoughts on type of fluid intake or preparation prior to and post procedure from a nutritional and exercise perspective.

Bob asks: My question is on taking up O-lifting at the tender age of 45. Background: have a pretty demanding day job, so will be able to devote 2-3 sessions a week max to it. Am 6'4" tall & flexibility is a challenge. Am reasonably well versed in 3 of the 4 classic power lifts (Bench of 275 lbs. & good form; Standing Press of 140 lbs. & won't kill myself form; Deadlift of 370 & fair form; squat of only 235 lbs. with very shakey form when going to full depth). I would be very interested in both your general recommendations for making progress on both the snatch and clean & jerk, as well as your specific recommendations on the mobility work for O-lifting I should focus on for the necessary flexibility.

~ In my response to Bob, I recommend this video with Dan John.

Al asks: I am a marathon runner and I am looking forward to trying your marathon dominator program in 2012. I am currently in my off season and I have been doing a combination of strength training using your 12 strength training routines for triathletes guide and doing cardio with mixing swimming, elipitical and bike interval routines. I just started P90X and I wanted to get your thoughts on the program and how it relates to my off-season running training. It does have a lot of volume with about 1 hour per day spent on focused training.

~ In my response to Al I mention www.marathondominator.com

PowerFr0g asks: I've been swimming a lot in open water lately in preparation for a few Olympic Distance triathlons. After about 30-40 min spent in the water, my fingers and feet get numb and it takes about 30 minutes for the blood to go back into my limbs after I get out of the water and even when going straight on a bike ride or a run. I live in Australia, where it's currently summer. The water is about 18C /64F degrees, which is cool but not freezing cold. I haven't swam in my Tri suit yet but I want to get used to swimming without much buoyancy and want to train in open water as opposed to a pool (by the way, I haven't got this problem when swimming in the pool). I searched your site on how to improve blood circulation. In Episode #103, you mention the greyhound juice website. It seems the site no longer exists. Any other tips to stay warm after a swim or some tricks on how to get the blood rushing back into fingers/feet straight after a swim?

~ In my response, I mention this Ozone muscle-warming cream.

Gordon asks: Under what circumstances would you recommend coming off doctor-prescribed statins? I have been taking statins for most of the last ten years and have come to believe that it is affecting my athletic performance, perhaps progressively. My high cholesterol appears to be hereditary - at least, higher levels persist even though I have an excellent diet and exercise regimen. Recently, I have begun to notice increased aching and loss of power during longer cycle rides (over 25 miles or so), longer delays in recovery, and a general stagnation in performance. I have noticed that during 2009, when I took a break from statins for about a year, my performance was higher/faster that year (by about 8%). Since going back on statins in 2010, I have not been able to ride as fast, and overall feel under-powered, especially during longer rides, with aching primarily in the larger upper leg and thigh muscles. When not taking statins, my overall cholesterol shoots quickly up in to the high 200s and my doctor has insisted that I stay on them (even though I have no other risk factors and am otherwise in great shape for 46). Based on my own experience, documented performance records, and some research into how statins affect athletes, I am considering coming off statins against my doctor's wishes. Do you have any thoughts or recommendations that might help me make this decision?

~ In my response, I recommend the website www.trackyourplaque.com.

Kem asks: Calcium scores got me thinking. Could a healthy (as in lots and good) dairy consumption lead to artery in-elasticity and cause one's blood pressure to rise?

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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Are cell phones healthy? In this interview about how cell phone companies gamble with your brain, I interview Dr. Devra Davis, author of the book "Disconnect: The Truth About Cell Phone Radiation, What the Industry Has Done to Hide It, and How to Protect Your Family". What you'll hear may upset you, and if you [...]

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.

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...

In this January 11, 2012 free audio episode: Why Sweet Potatoes Are Better Than Regular Potatoes. Also: personal trainer credentials, setting race goals, bike to run equivalencies, tennis as triathlon training, can muscle fibers change type, ketoacidosis, and adrenal fatigue. 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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Special Announcements:

Wednesday, January 11 - 6pm PST - Official, FREE Tri-Ripped Workshop with Ben Greenfield - sign up at ustream to attend.

Thursday, January 11 - 11:59pm PST - The Tri-Ripped.com launch. Get it at www.tri-ripped.com

Thursday, January 12th - 6-7pm Pacific: "Eating For Endurance": In this USAT webinar, sports nutritionist Ben Greenfield will speak 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. Sign up to attend.

Saturday, January 14 - 11am to noon - "Fat Loss & Fitness Open Forum" at Pilgrim's Wellness Institute in Coeur D' Alene, ID. Get more details at: www.pilgrimsmarket.com

Saturday, January 21 - 9am to 4pm - "Total Transformation Health Expo" in Rose Creek, California!

Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck!

Coming this Friday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect.

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News Flashes:

• This is why I worked my left leg a ton when my right knee was injured last month.
• Here’s a good reason to work on your running form.
• Why VO2 max & lactate testing shouldn’t be used a sole means of testing or tracking performance.

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Listener Q&A:

Audio Question from Keith: How do yams stack up against regular potatoes as a fuel during a long run.

Audio Question from Clienda: What credentials should she look for in a senior personal trainer.

Audio Question from Shawn: Advice on setting race goals for the coming year.

Audio Question from Matt: Is interested in how to swap a bike session for a running session (and vice versa).

~ Conversion factors for different cycling speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. So for 20 miles on the bike at 10MPH, divide 20 miles by 4.2 and that results in the equivalent of 4.8 miles of running. This formula is for approximately 155 pounds. A larger cyclist would divide by a slightly higher number and a smaller cyclist, by a slightly lower number.

Question from Jan: I heard you also play some mean tennis. I used to play competitive juniors and collegiate tennis before I injured my knee. That's when I discovered running (which was my favourite cross training activity back then) and then I eventually moved on to triathlons. I've been getting the itch to pick up my racket again and play a tournament that the company I work for is organizing. I'm a little hesitant to do that since I have already started training for the 2012 tri season. Although my first "A race" is in May (standard distance) and the tennis tournament is in March. What do you think? Are there any benefits that I will gain from playing tennis? Or maybe I'm risking my tri season too much?

Carlos asks: Can you clarify something for me? When it comes to the muscle fibers we contain, can they actually change from one type to another OR do we just recruit one type more than the other based on the type of load?

Peter asks: While home for the holidays both my Mom and Dad commented that my breath smelled like alcohol. However, I had not had anything to drink that day or several days prior. As part of our investigation I tested my blood sugar with my Grandpa’s machine and the results were normal. My Mom concluded that my body was producing keytones because I am not consuming enough carbohydrates. Having researched keytones online I realize this can be a serious issue. I work out frequently, 5-6 days per week. Recently I have been lifting and will be starting to train for a full triathlon taking place in April. Can you help me understand more about keytones, how they’re caused, and how I can avoid this training/fueling error going forward in my active life.

Chris asks:My question is 2-fold, my dad has been struggling with what we believe to be adrenal fatigue. He has a whole host of symptoms and has been to all kinds of doctors over the past year and has had just about everything else ruled out. He has really worked on reducing stress and this has helped to some degree. Currently his diet is excessively high in carbs especially refined simple carbs. So, my first question is - do you have any specific diet recommendations for people with adrenal fatigue (supplements etc.), and secondly I am curious if you have written a book or have a good recommendation of a low-carb / whole-foods based diet for the general population. I am aware of your fuelling books for athletes but not sure if you have one for a non-athlete who really isn't concerned with fueling etc. One of the major issues with whole foods diet books that really bothers me is they seem to give fat a bad name.

Closing music from "Her Toothbrush" by Brock Skywalker. Available on iTunes or at CD Baby.

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...

First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

Do you ever find your workouts to be stale, non-rewarding, boring, ho-hum, or anything else that is less than exciting? I may have a solution for you... ...ever hear of "gamification"? Basically, gamification involves giving game-like incentives to yourself (or someone else) to accomplish something – like using your phone to “check-in” to locations and [...]

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.

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

In this January 4, 2012 free audio episode: "How To Eat Fruit Without Getting Fat". Also: returning to running, the "thrifty" gene, short quads from cycling, healthy beans, phytoestrogen, crank lengths, is periodization dead, recovering from a 2 day relay, ancient wheats & grains, and advice for a beginner triathlete.

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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Special Announcements:

New in 2012 - We've split up the podcast episodes into two separate sections: the Listener Q&A with Ben Greenfield and the Featured Topic with special guests!

Ben's been using the Sufferfest cycling - pick up a copy by clicking here for the Sufferfest video downloads.

Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck!

Coming Saturday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect.

"Eating For Endurance" - Thursday, January 12th, 6-7pm Pacific: In this USAT webinar, sports nutritionist Ben Greenfield will speak 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. Sign up to attend.

Tri-Ripped triathlon training program - Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the program. Learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness.  

Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

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News Flashes:

Today's news flashes are a bunch of fun workout challenges Ben put together for New Year's... but you can do them anytime!

#1: On December 31st: 100 Pushups or 100 Squats per hour from 8am to midnight

#2: Celebrate 01/01/2012 by swimming 1 mile, running 1 mile and biking 20.12 miles.

#3: Do this workout before you head out to your New Year's Party (allow 2 hours).

#4: Cycle through each of these 10 minute workouts every hour or every two hours.

#5: At 8am, do 8 burpees, 9am do 9 burpees, at 10am…you get the idea…and oh yeah, use military timing. What's a burpee?

#6: Do 6 rounds of my "Body Weight Workout For Triathletes".

#7: If #3 wasn't good enough, do this workout before you head out to your New Year's Party (allow 2 hours).

#8: Swim 2012 meters as fast as you can. For added difficulty, do it with a bike tube around your ankles.

#9: Take a cold shower on New Year's morning, then do this "Metabolic Body Weight Workout".

#10: Do 2012 medicine ball slams by doing about 200 an hour on December 31.

ALSO: Ben talked about some fancy toothpaste (powder actually) that he has been using. You can find it here: www.inneryu.com -----------------------------------------------------

Listener Q&A:

Katie says: I recently found your blog because I was researching information on Tim Ferris diet "4 Hour Body". My main interest is in his opinion on eating fruit. I saw that you mentioned it a few times in different articles (you said not to eat fruit in the mornings if you are trying to lose fat). I'm wondering what your entire take on fruit is? I feel like fruit could really be a food for me that's a tipping factor - meaning I eat it, eat too much of it, and it completely destroys my fat loss attempts. I would hate to completely cut it out, if that leads to a lack of nutrients that are impossible to gain from other foods.

Tina Says: A year ago I joined a "learn to run clinic" and achieved the "10 minutes run with a 1 minute walk" but as the distance progressed I found my self getting injured om my foot and hip. I took time to rest and strengthen my IT band (as you had suggested in my previous question "Clicking in my hip"). So, I stopped running, and just did some cycling and strength training. Then, when I felt I was ready to run again (after about a month off running), I started from the beginning, 2s and 1s, and progressed to 7s and 1s, I did a 5k and that went well, but I hurt my foot hurt again. The day after the run there was a burning sensation under my foot. So, I took more time off, took an adult learn to swim class, continued with cycling, strength training, and elliptical. Now, it's been three weeks, the burning sensation isn't in my foot anymore and I would like to start running again, my question is... do I start right back at the beginning i.e.: 2 minutes running, 1 minute walk or can I start at a 5 minutes run,1 minutes walk, or can I continue on from the 7s and 1s where I left off at?

~ Tina's original question about hip clicking was responded to in Episode #164.

Livingstone says: I have been cycling for approximately 2 years and have made some significant gains using a structured periodization based plan. I train a lot on the road for Cross Country MTB. I have recently taken up the challenge of jogging for a bit of cross training as well as a quick morning session to trim my body fat down a bit. The problem I have is that my quads keep cramping. Not like an explosive, violent calf cramp but more of a consistent tightening of the muscles which make up my upper front leg muscles. It get so sore that I actually have to stop jogging and then it actually gets even tighter. Aerobically I feel great and just want to break out into a fast jog but my legs say NO! Can the quads muscles on cyclists get short from cycling? What could be the cause of my problem and can you suggest a plan to fix it?

Dylan wrote: Is the so-called "starvation" gene, or "thrifty" gene, a myth? I'd like to start this year getting into competitive bodybuilding, but since no matter what I try I seem to be stuck at around 15% body fat, I was thinking of going on a very low-calorie diet. But you sometimes hear about the "thrifty" gene kicking in on starvation diets, making fat loss even more difficult. Is there really such a thing? What is the fastest way to go from 15% body fat to 5%?

Bill says: My sister-in-law is taking Cross Fit classes and doing their diet. They tell her not to eat beans because it irritates the digestive track. Do you have any thoughts on this? I have always thought that beans are very healthy.

Deborah says: I'm confused about phytoestrogens. Should I be avoiding them, or seeking them out? I am a 44 year old woman with a history of fibroids and atypical ductal hyperplasia in both breasts, so I'm quite concerned about managing estrogen. I would appreciate your views.

Jeffrey asks: I just want to know your thoughts on crank lengths for triathlon. Currently I ride 175mm and I'm considering dropping down to 172.5mm. What are the benefits of doing this? Should I do this? I think I'm overcooking my quads with the 175mm cranks. ~ In my response to Jeffrey, I reference this crank length calculator.

Graeme says: Is periodization dead? With the traditional view being: - build a base, focussing on aerobic, long, slow, fat burning, - then focus on more interval, muscular endurance, - then a short pre race peak phase. With the evidence pointing to HIIT being applicable for building aerobic base and also building VO2 and raising LT, can you just train with variations to interval training all year? Would that work? Are hard anaerobic or LT intervals as good to build a base aerobic foundation?

Susan says: Couple questions. I am a triathlete currently training for my second Half IM race in April. I got talked into doing the RAGNAR Relay (in Arizona) at the end of February with my husband's team. This will include running 3x over the course of 48 hours, anywhere from 4-8 miles each time. How do I work this into my training plan and how do I fuel so that I have enough energy for each of the runs. I try to follow a Paleo(ish) diet due to stomach issues with gluten, so the all you can eat bagels and Gatorade would be a recipe for disaster. Sleeping will be an issue, as some of the runs are in the middle of the night and we only stop to sleep (either in the van or at a hotel) for 3-4 hours. Any advise as how to maximize my recovery so I am not trashed for my following week of triathlon training, and able to put forth a good effort for the team?

~ In my response I mention the supplements: MAP 30 minutes before, gel with amino acids during, proteolytic enzymes like Recoverease after.

Sam asks: What is your take on wheat grass and the other grasses plus other sprouted grains? It seemed Dr Davis was tearing it all down so I am curious on your take and if you talked with him more and know more on his take.

~ In my response to Sam, I mention these studies: Toxicity of Einkorn Gluten and Alternative Wheat Cereals as Food Grains: Einkorn, Emmer, Spelt, Kamut, and Triticale

CHEEK asks: I AM 48, FEMALE AND TRYING TO TRAIN FOR A SPRINT TRIATHLON. I CANNOT FIND ANY BOOKS OR INFORMATION ON HOW TO START FROM SCRATCH. I CAN RUN 5K. I HAVE TRAINED IN THE PAST AND RAN 10K BUT I HAVE NO BIKING KNOWLEDGE AND I AM JUST NOW TAKING SWIMMING LESSONS BUT AM A LONG WAY FROM 750 M. DO YOU HAVE ANY BOOKS OR CAN YOU RECOMMEND ONE THAT COULD PUT ME ON THE RIGHT TRACK WITHOUT WASTING TIME DOING THINGS THE WRONG WAY.

~ In my response to Cheek, I direct her to www.rockstartriathlete.com

Closing music from "Prime Candidate" by Brock Skywalker. Available on iTunes or at CD Baby.

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...

First Name Last Name Email Cell # (1+area code):

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.

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...

In this December 28, 2011 free audio episode: "The Shocking Truth About Wheat" with Dr. William Davis. Also: fibre and fat, ankle weights for cycling and running, the Ben Greenfield food pyramid, l-arginine for performance, juicing, shin pain, achilles tendinitis, joint pain, and simethicone. 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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Special Announcements:

Coming in 2012 - We'll be splitting up the podcast episodes into two separate sections: the Q&A with Ben Greenfield and the Featured Topic with special guests!

Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the Tri-Ripped triathlon training program - learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness.  

Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

Support the Leukemia and Lymphoma Society and Brock's "goofy" marathon(s) by making a donation at bit.ly.goofybrock.

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News Flashes:

• Yes, even with minimal rest periods between sets, you can still build significant muscle.
• The more endurance training you do, the worse your resistance training results.
• Exercise helps you make bone cells instead of fat cells!
• Here’s a reason to get good sleep if you’re injured or after hard workout.
• If you’re used to eating breakfast, then not eating it can really mess up calorie consumption later in day.

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Featured Topic: The Shocking Truth About Wheat

In this featured topic, Ben interviews Dr. William Davis author of Wheat Belly. Dr. Davis is a preventive cardiologist whose unique approach to diet allows him to advocate reversal and prevention of heart disease, and was also a guest on a podcast episode #60, "Why Do Healthy People Have Heart Attacks". During the interview, you'll learn:

- Why you're not eating the same kind of wheat your ancestors ate...

- Whether wheat bread is really better than white bread...

- If wheat is ever OK to eat and if so, when...

- Good substitutes and alternatives for wheat...

- ...and much more!

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Listener Q&A:

Raminta asks: How does fibre help with losing fat? Is fibre that has been pureed equally effective as it is in its original form? For example - pureeing vegetables for soup as opposed to raw vegetables, or blending fruit into shakes?

Christian says: What are your thoughts on doing cycling and running drills with ankle weights on? Will this speed up skill acquisition and neuromuscular development?

Chuck says: Interesting discussion about the food pyramid of Dr. Weil (Episode #174). Maybe you could discuss what the Ben Greenfield food pyramid would look like? Also, have you seen the Bulletproof diet guidelines from the www.bulletproofexec.com and what are your thoughts on it?

Eric asks: What is your opinion of l-arginine as a supplement? Googling around for information on NO and supplements that might help Nitric Oxide production, I quickly found l-arginine, and specifically "ProArgi~9+". They make some pretty bold (and yet vague) claims about helping everything from heart disease to endurance performance. What a coincidence - if I can get a boost in performance and help with any potential heart disease down the road - sounds like a no-brainer. Do you know of any studies that focused specifically on the effects of l-arginine on performance? Back when I was lifting a lot of weights, we often took amino acid tablets that contained l-arginine (and two or three others), is there any benefit to something like ProArgi-9, versus regular amino supplements? I did talk with my doctor on l-arginine - he did not feel that there was any significant risk, and since there were some potential benefits. It would be fine to give it a try.

~ In my response I mention Citruvol and Nitroceps from Millennium Sports.

Ron Starrett says: My wife and I just got a juicer after watching the documentary "Fat, Sick & Nearly Dead". My wife is mainly interested in the "Reboot" program the subjects in the movie are doing. As an ultrarunner (training for a 100 miler) and endurance athlete, I am curious how I can use this tool to increase my fitness nutrition. Any suggestions on certain juice recipes or combinations to try? Or about nutrient timing?

Listener Tony B. asks: I have a question regarding shin pain: I run about 20-25 miles a week and when I run I feel fine, but afterwards my shins are very tender to the touch. I'm wondering what I can do to alleviate the pain.

~ In my response to Tony, I recommend www.marathondominator.com

Samantha asks: I get Achilles tendonitis on and off, year-in year-out. How can I avoid it in future? What exercises can strengthen this area? I'm from the UK so a lot of the products/supplements you suggest are not available. Shane says: I just completed my first Ironman 70.3 and wanted to say thanks to you. All your great advice definitely helped me get through the race. My question is about how to prepare for the physical stress and fatigue of longer races. During my recent Ironman 70.3 I felt great until the second half of the run when the joints in my knees and feet started to hurt. I had plenty of gas left in the tank and my muscles felt fine, the only thing that held me back was the joint pain. How can I prepare my body to cope with this better? My training consisted of lots of high intensity interval work as well as a longer ride (60 miles) or run (6-8 miles) each week.

~ In my response to Shane, I mention Capraflex.

Skip's question:I have heard some people suggest using "GasEx" (active ingredient is simethicone) for gas issues during an Ironman. Is this generally a good solution for people? My case is different than most so more details are necessary - My large intestine was surgically removed due to severe ulcerative colitis and a "pouch" was created with the end of my small intestine. My "plumbing" is connected like everyone else but my capacity to store waste and gas is severely limited. Also, due to my altered plumbing, I cannot just pass gas like everyone else because I'll lose more than just gas. Is simethicone a reasonable solution or do you have other suggestions? Does this chemical raise other issues or limit performance?

Closing music from "The Devil Went Down East Hastings" by Brock Skywalker. Available on iTunes or at CD Baby.

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...

First Name Last Name Email Cell # (1+area code):

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.

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...

In this December 21, 2011 free audio episode: eating for a long workout with Steve Born from Hammer Nutrition. Plus: shipping live bacteria, alcohol vs. sleep, clenbuterol, how much protein is enough, carb to protein ratios, cramping, getting enough vegetarian fat, water and digestion, too much sleep, and back to back marathons?

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.

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

Special Announcements:

Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

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

News Flashes:

• This study says nitric oxide is muscle-building, but didn't mention that the NO group had tons more protein too.
• Interesting. Maybe all the benefits of coffee are just from the withdrawal effect.
• Do you work in a hospital? Save time & take the stairs. Proven to be faster.

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

Featured Topic: How Should You Eat Before, During and After Long Workouts?

[caption id="attachment_6701" align="alignright" width="300"] 

Steve Born - Ultra Cycling Hall of Fame inductee[/caption]

Steve Born, with a decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has unmatched familiarity with the myriad product choices available to athletes. Steve provides individual consultations to athletes of every level - beginner to professional - and in every discipline of endurance sports, helping them to achieve optimal performance in their training and racing. Steve says, "I derive just as much pleasure helping other people reach their goals as I do my own; it's the best part of the job."

If you order from www.HammerNutrition.com - be sure to support the show AND get a 15% discount by using referral code "80244".

As long as you enter the referral code in the section where you are asked “Where did you hear from us”  then referral code 80244 will apply the 15% credit.

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

Listener Q&A:

Audio question from Lisa: How do they keep bacteria alive in packaging and shipping?

~ In my response to Lisa, I mention the Beyond Organic products.

Audio question from Mark: Booze + overheating = bad sleep.

Audio question from McKay: Gaining muscle and losing fat, specifically using clenbuterol.

~ In my response to McKay, I mention Podcast #145 from BenGreenfieldFitness.

A twofer about Protein from Dylan and Brad:

Ben,

How much protein should you ingest in one "sitting" for optimal uptake? (I know you've discussed protein intake quite a bit on the podcast, and I've tried to search through the posts on your website for an answer but so far haven't been able to run across it.) I've heard, like probably most people, that 30 grams is about all the body can process at one time, but my protein shakes are in the 50-60 gram range. I can't imagine that body just holds on to 30 and then pees out the other 30? But, if I am wasting money by drinking 60 gram shakes, I'd like to know!

Dylan

Hi Ben, After a recent visit to a sporting store to purchase protein powder, i was told by staff that i am a hard gainer and should consume a 70:30 ratio of carbs to protein. While this has allowed me to gain 4kg of weight in the last 2 weeks, i am unsure of whether this is the best option for a hard gainer to get muscle fast. My ultimate goal is to have a big chest, arms and abs. Could you please advise me on a good nutrition plan and gym routine for the standard hard gainer.

Many thanks

Brad G

Question about cramping from Charles:

Hey Ben & Brockstrap!

I have a history of cramping in various types of races and distances (off-road triathlon, trail running, century ride, marathon), almost always my hamstrings. I usually drink roughly 500 ml of nuun/hr during my events as well as my nutrition (hammer gel or perpetuam usually). I carry endurolytes as a back up. I don't cramp in every instance tho. I was just curious if there was something I was missing, nutritionally or training wise to help remedy this.

Thanks

Charles Lefebvre

Question about getting enough "vegetarian" fat from Tony:

Hi Ben,

Help! I just watched the Fathead movie as you mentioned on a podcast. I thought it was excellent, however as a Lacto-ovo-pescatarian, how can I implement the ideas raised in the movie? Avoiding starch and sugar is easy by limiting potatoes and rice but how do I get the extra fat, can I do that with fish, eggs and dairy and not expose myself to other issues such as heavy metal poisoning from the fish or too many antibiotics in the dairy?

Regards,

Tony.

Question about water consumption from Kyle:

What is your opinion of avoiding water (or other fluid) intake while eating. I recently read a theory that doing so dilutes your stomach acid, which was claimed to inhibit digestion.

Question about sleep from Dylan:Hi, Ben. Is there such a thing as too much sleep? I've always thought that my body would wake up when it's had enough sleep. But I typically sleep ten hours a night, and that is coupled with a 20 minute power nap in the afternoon following my workout (alternating days of high intensity interval training & strength training) and lunch. I've read that many pro athletes swear by sleep and napping (some schedule naps and call them "business meetings"--as they are as much a part of the athlete's training as, say, cardio workouts are). Still, I'm wondering if I'm getting too much. Ten hours every night (typically 10pm-8am) plus a 20 minute nap . . . Is that why I'm stuck at 15% body fat???

Thanks,

Dylan Dane

P.S. I am a very fit & healthy 40-year-old male, a competitive age-grouper.

Closing music from "Vowel Sounds" by Brock Skywalker. Available on iTunes or at CD Baby.

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

First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

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

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... [caption id="attachment_6619" align="alignnone" width="357"]

Hint: the best diet is not necessarily the one that includes bacon-flavored everything.

In this December 14, 2011 free audio episode: which diet is the best diet, cardio and muscle loss, outdoor winter training, preparing grains, Dr. Weil's Pyramid, getting lean, antibiotics, training for a climbing expedition, what is super compensation, "cultured" vitamins, rapid weight fluctuations, good leg workouts, and electromagnetic radiation.

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.

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

Special Announcements:

Lightning Fast Transition Secrets - On Thursday, December 15th, at 6pm Ben is teaching a USA Triathlon webinar, in which you’ll learn how to transition like a pro triathlete, even if you’re just getting started! You’ll learn tips and tricks to shave seconds and even minutes off your swim-to-bike and bike-to-run transition times. You’ll also have ample opportunity to ask your questions about faster transitions. Here’s the link to register for “Lightning Fast Transition Secrets”.

Tuesday, December 20: Ben's 30th Birthday! Be sure to be following Ben on Twitter (www.twitter.com/bengreenfield) and Facebook (www.facebook.com/bgfitness) because he always gives away big gifts on his birthday to fans and followers, and the 30th should be no exception!

Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

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

News Flashes:

Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield

As I mention in my Fueling Myths book, glycemic index doesn’t matter before exercise.

Good article about Running Rules You Should Break.

It appears that even just a little intensity in your workout helps more than previously believed.

So...maybe marathon doesn’t suppress immune system...just allergies?

Before you take this as reason to begin “grazing”, notice that it is 3 meals & 2 snacks, not “6-10 a day”.

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

Listener Q&As:

Audio Question from Patrick:

Does long cardio really burn off muscle?

In my response to Patrick, I mention these amino acids.

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

Erling Tenvik asks:

The winter is coming, and i was wondering if its bad to do hard outdoor training in cold temperatures (for the lungs). Last year in Oslo (Norway) it was -20 for a long period. I like the new structure of the podcast :)

In my response to Erling, I reference this podcast with Ray Cronise and Tim Ferris. Brock also mentioned "wind proof undies".

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

Andrei asks:

Hi Ben,

I heard you a few times talking about soaked and sprouted grains. So what is the proper way to do it? How do you sprout grains, quinoa, etc?

Thank you!

In my response to Andrei, I reference a multi-part video on soaking and sprouting that Jessa Greenfield presented inside the Ben Greenfield Fitness Inner Circle at www.bengreenfieldfitness.com/innercircle and also the cookbook Nourishing Traditions

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

Ron asks:

What do you think of Dr. Weil's food pyramid?

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

David Asks:

Ben,

I’m a triathlete and focus on the 70.3 distance and moving to a full next season. I want to lean up, get stronger and be in a solid position for next season. I eat ok but there is a lot of room for improvement in my diet. Which would allow me to drop my body fat but still allow muscle mass growth over the off season and keep that muscle mass as I start racing next season.

What diet would you recommend? Start with low carb diet and then convert over to Rev Diet (http://www.revdiet.com) ? Other suggestions?

Keep up the Podcasts!

Thanks

David

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

Questions from Jim and Dan about antibiotics:

Jim asks:

Ben,

I know you recently went through having to use antibiotics for an infection. I have to take cipro soon for an intestinal infection. Heard it was nasty and you cant train because it affects your tendons and ligaments (especially your Achilles tendon) would you know how long I should wait before resuming training?

...and Dan asks...

Hey Ben,

I was wondering if you have any knowledge on Fluoroquinolone antibiotics (Avelox, Cipro, Levaquin, Floxin, etc), and the damage they can cause.

In April 2011 I had a sinus infection, I was prescribed Avelox, and right away I started having knee pain while running and biking. It got worse and worse, and in June I could barely walk w/o pain.

I went to a Doctor and had blood tests done, and was told I was completely fine.

My Nutritionist felt it was Leaky Gut and I changed my diet accordingly and felt better.... But over the course of the summer I have experienced many issues ranging from muscle spasms, itchy skin, rashes (especially after swimming in chlorinated pools and eating certain foods), muscle aches, tightness in tendons/muscles, depression (obviously), no energy, the list goes on.

I have talked to a Rheumatologist and a Naturopath and both agree that I have Leaky Gut, but they were not aware of damages from the Fluoroquinolones. The Rheumatologist prescribed me a strong NSAID so I can workout, yet that would bother my Leaky Gut even further and I have no intention of taking it.

So far doing a mix of the Paleo Diet and the Candida Diet is helping... When I rest up and feel better, I try to do a light workout and then get knocked right back down, with pains later that day. It takes me three times longer to recover after the easiest of workouts.

Can you give me any advice or direction? I feel as if I went from a super healthy and fit 35 year who was into Triathlons, to someone that can barely move without worrying about snapping something.

In my response I reference this article I wrote on How To Limit The Damage Caused by Antibiotics.

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

Kai asks:

The three most discussed options to the Standard American Diet are Vegan, Zone, and Low Carb. Have any studies been done which objectively compare the health benefits of these three intake approaches? With your recent release of the low carb diet for triathletes, what is your opinion on the Zone diet?

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

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

John asks:

I am preparing for a mountain climbing expedition this Spring. Expedition climbing differs from other endurance sports, such as triathlons, in a number of ways:

- An expedition may last two months or more.

- The summit day may last 12 hours or more with only short rest breaks.

- The aerobic system is taxed by high altitude.

Average intensity is less than race type sports, but peak intensity is just as high. You need good full-body strength to carry a heavy backpack while performing climbing moves (balance and flexibility).

How would you train for this? What specific workouts would you do? Thanks for your help.

In my response to John, I reference http://www.youtube.com/bengreenfieldfitness and high knee step-ups, single leg squats, hip hikes, lateral leg raises, torso twists, woodchoppers, running man row, and standing row.

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

Jens asks:

I learned about Super Compensation decades ago and that certain muscles need appr. 48 hours to get into the supercomensation "state". To be honest, I never felt that it worked or that it didn't. I just did it.

Does this principle still matter? And if so, how would one figure these cycles out? For runners, who run every day, does this principle work or is the type of exercise different?

How do trainers like you figure out how often one specific person has to put a load on their body to get the best results?

Or is supercompensation just a thing for body builders?

Kind regards,

Jens (Germany)

In my response to Jens, I reference my interview with guys from Restwise as well as Tudor Boompa's book "Periodization for Sport".

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

Kathy asks:

Thanks for all the great info you put out.

Can you talk a bit more about multivitamins? I remember someone asking you about taking inexpensive multis, and you talked about the differences in low and high quality. But do you think taking a good multivitamin is good 'insurance,' even for someone who eats soundly, including lots of different vegetables?

I was wondering what you think about this particular multi, New Chapter. It's quite expensive and 'low-dose.' Their theory is that their vitamins are 'cultured' and therefore absorbed much more effectively.

Thanks again. Both my husband and I love your podcast and site.

-Kathy In my response to Kathy, I reference Peter Gillham liquid multi-vitamins.

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

Brandon asks:

Ben, I was wondering how quickly can cortisol and/or water cause major fluctuations in weight gain? Could these factors cause gains that would indicate significant over-consumption of calories? Or do the calories play the primary role in the weight gain that these factors make more apparent?

Over thanksgiving break (during which I was away from my college's weight room/ cardio machines) I saw a decrease in weight (around 7 pounds compared to normal weight in 5 days) despite only doing fat burning cardio and a couple workout that weren't as demanding as usual.

I did some calorie restriction and tried to keep my body burning fat during those days.

Now that I am back to my usual schedule (and have done a week straight of workouts) my weight has increased to about 5 to 7 pounds over my normal weight.

I'm using the same scale at the same time of day and know that muscle gain is contributing some what but it looks like I've gained a more abdominal fat than someone with my exercise regimen and clean diet should.

I really don't think I'm eating to excess unless I cannot trust my mind to tell me when I'm full. I've never been stuffed after a meal and hope that I don't have to feel like I'm starving myself to keep me from gaining fat at the same rate as muscle.

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

Listeners Steve and Petra ask about leg workouts:

Steve asks:

What are the best weight lifting / resistance training exercises for the legs for distance runners ? I typically get a lower leg or hip injury 2 or 3 times a year running and I believe it is from doing little resistance training for my legs.

...and Petra asks:

Hey Ben!

Thanks sooo much for all you put out here for everyone! I have learned so much just from listening to your podcasts and articles you post on here, it truly is fabulous.

I have ran my entire life or since I could join track. I mainly do long distance races and have completed 3 marathons and just ran a half marathon. Now my goal is to qualify for Boston, like every other competitive runner :)

I was never a bad runner but not elite either. The problem that I think is holding me back in running is I have always struggled with developing muscle tone. I am lean but I don't look like a lean/ripped runner, my upper body is more toned than my lower half but could still use some help. When I have done strengthening exercises I seem to get bulky or put the muscle under the fat and gain weight either way.

I just give up and end up just doing my interval track workouts, tempo runs and a long run each week because it keeps me the leanest.

I honestly think that if I could figure out how to lean up a bit more I would be able to be a much, much better runner than I am now. I am just unsure of how to combine, running, strength and nutrition all together!

There is so much information out there I don't know what to do anymore and just want a lean, runner body without becoming anemic! Any words of wisdom?

Thanks!

Petra

In my response to Steve and Petra, I also mention http://www.tri-ripped.com as well as my new book on Weight Training For Triathletes (see links in Special Announcements section).

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

Nadine's Question:

On your website, you have a link that deals with preventing your computer "from sabotaging your health". The link talks briefly about EMR (electro magnetic radiation) and its effects.

There has been some research about the effects of wireless as well (see JAMA Feb 23, 2011) on the blood-brain barrier. Also toxicologist Devra Davis has written a new book called "Disconnect" that deals with some of the health effects of wireless.

What do you think about athletes using heart rate monitors and power meters that pulse in the wireless range (e.g. 2.4 GHz)?

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

Testimonial from Christian:

I finished my first ironman 2 weeks ago at ironman Florida - I couldn't have done it without your Triathlon Dominator plan. 2 more weeks of recovery and then training starts for IM Florida 2012. Goal for next year is sub 11 hours!

Thanks,

Christian

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

Closing music from "Table Set for One" by Brock Skywalker. Available on iTunes or at CD Baby.

====================================== [gravityform id="2" name="Ask Ben" title="false" ajax="false"] 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! ======================================

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.

-Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)

See omnystudio.com/listener for privacy information.

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

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...

In this December 7, 2011 free audio episode: while Ben finds his way home from the Asia Pacific 70.3 World Championships Race, we bring you two of the most popular interviews "from the Ben Greenfield Fitness archives" with Dr. Tim Noakes.

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.

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

Special Announcements:

Weight Training For Triathlon is a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

-The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

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

News Flashes:

Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield

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

Featured Topics:

How You Can Use The “Central Governor” To Tap Into Your Muscle’s Hidden Potential

and

The Death of Gatorade – Should You Stop Using Electrolytes During Exercise?

In the first interview with Dr. Tim Noakes, who has written multiple books on physiology, including “Lore of Running”, Ben talks to Dr. Noakes about the central governor theory. In the second interview, Ben talks to Dr. Noakes about hydration and electrolytes. What you are going to find out in this interview with Dr. Noakes just might shock you.

Closing music from "Episode" by Brock Skywalker. Available on iTunes or at CD Baby.

====================================== [gravityform id="2" name="Ask Ben" title="false" ajax="true"] 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! ======================================

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.

-Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)

See omnystudio.com/listener for privacy information.

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

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...

In today's featured topic, Ben interviews Eric Goodman, the author of this book.

In this November 30, 2011 free audio episode: The new BenGreenfieldFitness podcast "sidekick" gets redefined, is the paleo diet good for cross country runners, how to improve your bike times using cross fit endurance, how to address Severs Disease, Magnesium or Epsom Salts - which is better, which type of protein is best, should you only supplement with Omega 3 or are 6 and 9 ok too, should you target parts of the body or do full body workouts, can and should you track your insulin levels, and does the Bite Tech mouth guard help eliminate snoring?

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.

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

Special Announcements:

Weight Training For Triathlon is a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes.

-The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more- all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

News Flashes:

Sports, testosterone, fitness: usually better when 2nd finger shorter than 4th finger: Digit ratio (2D:4D) and performance in male surfers.

Apparently using a Wii Fit for 3 months really doesn’t do much for your fitness: Changes in physical activity and fitness after 3 months of home Wii Fit™ use.

Would love to see antioxidant review like this actually look at hardcore athletes/antioxidant intake: Antioxidant Supplementation during Exercise Training: Beneficial or Detrimental?

This study says for 4-6 hours after finishing exercise do 0.8 g·kg·h carbs with 0.4 g·kg·h protein (a lot of food!): Building a beverage for recovery from endurance activity: a review.

For 3 weeks after blood donation, peak aerobic power is lower, but it doesn’t seem to matter for performance: Time course for recovery of peak aerobic power after blood donation. Realistic NYTimes article about why more people don’t run: For Beginning Runners, Advice Can Be a Hurdle

Yet another reasons for runners to lift weights as they age: Aging and factors related to running economy.

Want to get more news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield -

Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic:

Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It.

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

Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It, with Dr. Eric Goodman

In today's interview, Ben Greenfield interviews Dr. Eric Goodman about his new book Foundation - Redefine your core, conquer back pain and move with confidence.

Eric earned a doctor of chiropractic degree after undergraduate study in physiology and nutrition. He developed an innovative approach to human performance and movement in his work training elite athletes. He is now teaching people to benefit from proper movement.

Eric's book is available on Amazon.

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

Listener Q&A:

Shay-Mo asks:

I'm a freshman in high school and I run cross country competitively. I run anywhere from 240 to 380 minutes a week on average, and I eat very healthy… for the most part! But lately I've been doing research on the Paleo diet and I'm very interested! I've done quite a bit of research on it and I really want to give it a go, but I just don't want it to affect my performance, level of intensity or my goals. I feel sluggish at times with my regular diet and I have stomach related problems such as gastritis and duodenitis, and I'm hypo-thyroid. I know that with the Paleo Diet I would have to alter some things, such and Robb Wolf and you talked about in your discussion (Episode 120), but I'm still not really sure on where you stand. You said that you lost weight and muscle, and that your performance altered a little on the vegan diet, but I'm not sure what your views are of the Paleo diet for athletes. One of my teammates took a huge jump in her season and went from running JV to being our second runner, which is very impressive considering the depth of our team and our competitive level, and she follows the Paleo diet. I would have to talk to my coach but I'm really interested and I have a feeling it would really help me, since eating certain foods messes with my stomach sometimes! But I am scared of jeopardizing my season!

Ken asks:

I trained Cross Fit Endurance for my first ironman and finished in 14:00 with a smile on my face. Since I was beyond a beginner, I spent extra time working on my swim. My question is for my NYC Ironman - how can I turn my bike from 7 hours to 6? I will be training Cross Fit Endurance again but I am considering doing a traditional longer hour bike training to cut down my time? What do u think?

John asks:

I have a question on behalf of my 11 yr old son. He has pain around the bottom of both feet around the heel and radiating up the achillies tendon. To try and massage around the bottom rear of his heals has him in much pain. I have researched and found that Severs Disease seems to be closest to his symptoms. He has been to see a podiatrist friend and she has given him some heel wedge type elevators which have taken some pressure off the heel area. This has been going on now for three years, Ben. He loves to run - but he has brought his running style onto the front / balls of his feet which I fear is going to give him more problems. How can I train him to correct this toe gait when he still has the pain in his heels? Any advise would be greatly appreciated.

In Ben's response to John, he recommends a night splint for Plantar Fascia.

willrunforfood asks:

My husband is considering using magnesium. However, Mike has checked out Epson salt and the price is much cheaper. What more benefits would he get from magnesium vs. Epson salt? Which type of magnesium do you suggest? Lotion, spray or oral? Mike is a road cyclist who rides quite a bit: centuries plus shorter very hard rides too. Mike suffers from calf cramps, mostly, but also has a tight IT band.

In Ben's response to willrunforfood, he mentions Ancient Minerals Magnesium Bath Flakes.

John asks: Getting protein through healthy food is best, but sometimes that is not possible and I have to use a powder. I am looking at ordering a custom mix of protein powder to use before or after workouts and as an occasional snack. There are a lot of different kinds of protein powder available, such as whey, soy, egg, beef, hemp, calcium caseinate, pea, rice, isolates, concentrates, hydrolized, etc., etc. I can also add many different kinds of carbs and supplements. What mixture do you recommend?

In Ben's response to John, he recommends Living Fuel Living Protein and Mt. Capra Double Bonded Protein

James asks: I know you prefer real foods, but what are your thoughts on Quorn and Mycoprotein (e.g. Naked Chik'n Cutlet) as a vegetarian source of protein?

Michael asks: You stated in an earlier podcast that we should avoid Omega 6 because we get plenty of it in our diet via veggie oils and it is pro-inflammatory. Unfortunately, I recently bought a bottle of Nordic Naturals Complete Omega 3,6,9. Did I waste my money? Should I have just bought Omega 3. Also, I need to limit my amount of Choline because I have a rare genetic disorder called Trimethylaminuria (TMAU). I can't seem to be able to determine if Nordic Naturals Omega 3,6,9 has Choline in it. I've called the lab but I'm left on hold forever. Choline is abundant in fish, but I'm not sure if it's in the oil or the final product of N.N's Complete Omega 3,6,9.

In Ben's response to Michael, he recommends going back and listening to the interview with Udo Erasmus.

Jenny asks: I do strength training 3 to 4 times per week. I like to vary my routines and was wondering - is it better to do overall body workouts or to cover specific body parts separately with more exercises, such as chest & triceps for one session? I do triathlons but am in my off season period.

Raminta asks: I have heard many times from various sources that carbs cause an insulin spike, and that if this spike is too much, your body stores the carbs as fat. I have also heard that really most foods (like protein) cause some sort of insulin spike, but that carbs, and especially processed carbs, cause a much faster insulin spike. But I have not seen many people quantify how much of an insulin spike is undesirable. So the question is, is there a way to determine if and when I have had an undesirable and fat-storing insulin spike? Could I use a blood glucose meter that diabetics use to see how my body responds to certain foods and meals?

In Ben's response to Raminta, he mentions the insulin index and also recommends a home blood glucose meter.

Audio Testimonial:Listener Chad talks about cutting 36+ minutes of his PR in the NYC Marathon by using the Marathon Dominator program.

Closing music from "Blue Satin Jacket" by Brock Skywalker. Available on iTunes or at CD Baby.

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"]======================================

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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.

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

First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

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

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...  

In today's episode, we interview Dr. Josh Axe about the new Beyond Organic product line.

In this November 23, 2011 free audio episode: The new BenGreenfieldFitness podcast host, are packaged organic foods really healthy, is an off-season necessary?, how hard to train in the winter, is aspirin healthy, what kind of calcium to take, how a gluten free diet affects menstrual cycles, and how to use beet juice for sports performance.

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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Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp.

-The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

-Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Featured Topic:  "Living Beyond Organic" - Are Packaged Organic Foods Really Healthy or Just Marketing Hype?

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Is organic chocolate actually healthy? We answer this question and much more in today's featured topic with Dr. Josh Axe...

In today's interview, Ben Greenfield and the new podcast host Brock Skywalker Armstrong interview Dr. Josh Axe about the new Beyond Organic foods, including:

-Reign Spring Water & Botanical Infusions

-SueroViv

-Amasai

-Green Finished Beef

-Green Fed Dairy

-Beyond Organic Chocolate

During the interview, Dr. Axe answers questions about product ingredients and how packaged organic food could actually be healthy.

As an additional resource, Dr. Axe recommends learning more about the benefit of organic cattle by reading the book: "The Devil Is In The Milk."

Full disclosure: Ben Greenfield has joined BeyondOrganic as a member. This means that if you, like Ben, begin using the products above, then Ben will make a 20% commission. And so you make the same commission if you join as a member.

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Listener Q&A: Chuck asks how much time off do you really need to take during the off-season and whether you need to get “unfit to get fit again".

Nadine asks:If you read the December 2011 Triathlete magazine, they will tell you that you can get fit faster by including more intensity, less volume over the winter. In Velo Magazine for December 2011, the long,slow, zone one/two for the whole "off" season is recommended. Plus you have talked more intensity and less volume but interview Phil Maffetone who says to keep heart rate in zone one for the prep and base periods. So I am confused. What is the deal with intensity?

Craig asks: My doctor says everyone should take a baby aspirin each day. What is your opinion on this?

Melanie asks: First, if you are trying to get your calcium from food rather than supplements, how should you count calcium that has been added to foods? Is that considered a supplement and how useful or absorbable is it? Example, I drink almond milk which boasts 50% DV of calcium, but much of this is added to the milk in the form of calcium carbonate. Is calcium carbonate a good form? If I conclude I'm not getting enough from food, would you recommend hydroxyapatite as the best form? I've previously taken, but not currently taking, Jarrow Bone Up. Also, can you clarify the relationship between magnesium and calcium? I am having some success with my PMS by taking magnesium powder (which you have recommended) and I don't want to interfere with my success by adding in a calcium supplement.

In my response to Melanie, I mention Topical Magnesium and Natural Calm Magnesium.

Kyoko asks:How does a gluten free diet effect the menstrual cycle? What are those effects are how serious are they? What is your advice? I have no period and no PMS, and I actually feel better.

Erin asks: I've heard you talk about the use of beet juice for improved endurance performance a few times on the podcast now. I'm just curious to know if you've ever actually tried drinking 16 oz of beet juice? I tried drinking 8 oz of it once and it very quickly made me extremely nauseous. I had to pull over my car because I thought I was going to toss my cookies. I'm great with other vegetable juices, but I can't do the straight beet juice. I guess I'm just curious to know if other people have had this same problem.

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"]======================================

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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.

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

First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

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

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...

 

In this November 16, 2011 free audio episode: Is aerobic training bad for you?, how to measure body fat accurately, how to use an elliptical trainer properly, aloe vera juice, high protein diets and headaches, electronic bike shifters, and training for a hard hike.

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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Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp.

-The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

-Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Featured Topic: How To Easily Measure Your Body Fat With Laser Accuracy

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The BodyMetrix System uses ultrasound to accurately measure fat thickness and calculate Body Fat % and weight distribution, and in this interview, Ben speaks with the inventor of the BodyMetrix System, Luiz Da Silva.

You'll learn how to easily measure your body fat with laser accuracy, what a device costs, how to use ultrasound to measure body fat, and much more!

Earnings disclosure: Ben Greenfield makes commission on sales of the BodyMetrix System.

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Listener Q&A:

Raminta has a call-in question about the many negatives of aerobic training, and this article:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx

Jeff asks: Is a 3 mile "run" on an elliptical machine the fitness equivalent of a 3 mile standard run? For example, say my training plan calls for a 5 mile run (which would typically take me about 40 minutes), would a 40 minute ellipitcal workout be comparable? Also on an elliptical trainer, should I try to replicate my running gait and foot strike as much as possible? I'm more of a heel striker, but find myself using my forefoot more on an elliptical machine.

In my response to Jeff, I mention the Elliptigo.

Scott asks: Based on your advice, I've eliminated artificial sweeteners completely from my diet and am trying to eat more protein in particular.  I've paid particular attention to the quality and source of the protein, but this hasn't always been easy and the quality of the source has often been uncertain (I travel extensively for business). Recently, I have developed some bad headaches.  Sometimes they seem to spike right after eating.  During initial, heavy exertion when lifting weights can also cause a spike in pain.  But mostly, I walk around all day with a dull headache. Could this be due to my high level of protein consumption?  Low level of carbohydrate consumption?  Detox from artificial sweeteners and sugar?  Other thoughts on what could be causing these headaches?

Jennifer asks: I recently read in a book that a study found that drinking aloe vera juice could help relieve asthma symptoms.  The study was not cited.  Have you ever heard of aloe vera juice relieving asthma?

In my response to Jennifer, I mention this Aloe Vera juice I use.

Robert has a call-in question about Shimano DI2 shifting and whether I recommend it.

Brian has a call-in question: I have a fitness question about racing the Grand Canyon rim-to-rim-to-rim. This a 45-mile run/hike from one end of the canyon to the other and back. A handful of us plan to "race" it this coming Spring...meaning that we're going to do it as fast as we can. We're debating the best training plan. My belief is that we ought to spend two-thirds of our training time doing crossfit/plyometric-style workouts to strengthen our legs/quads/gluts/core as well as to develop more flexibility in our hips/IT band and then spend the remaining one-third doing long runs. My training buddies, on the other hand, are of the opposite belief... they believe we should spend two-thirds of our training time doing long distance runs and one-third doing crossfit/plyo type of training. In short, I believe strength/flexibility/agility are more important than long distance training. As background, we are all marathoners and we have all been doing crossfit/plyo training for the past five years, so we have a solid training base. This debate really is about how to spend the next five months leading up to our event... should we spend it mostly doing long runs or mostly focusing on weights/core/plyometrics/flexibility.

Patrick has call-in feedback about http://www.TriathlonDominator.com

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"]======================================

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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.

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

First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

In this November 9, 2011 Special Announcement episode - two special announcements... Special Announcement #1) Will YOU Be The Next BenGreenfieldFitness Podcast Host? I’m on the hunt for a new host/producer (the same person, ideally) for the BenGreenfieldFitness podcast. What does this involve? ▪ Filtering questions for Q&A section, and choosing questions that are new or [...]

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

 

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 subscribe for free or leave feedback.

This December 9, 2009 free audio episode features the following topics: barefoot running, essential fatty acids, more on amino acids, ankle injuries and the Genotype diet. But before you go any further in the shownotes...check this out...

...new release - $4 Special Extended For This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman.

Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes!

Final note before we get the shownotes...for the next 6 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project simply go to http://www.rockstartriathlete.com.

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Featured Topic:

The first interview in today's featured topic is with Tellman Knudson from RunTellmanRun.com. Tellman is currently running across the entire country in his bare feet, to raise money for youth homelessness. I called Tellman while he was actually running. During our interview, Tellman reveals the following barefoot running tips:

-What is the most natural running surface for barefoot running...

-What type of injuries are sustained by barefoot runners...

-The differences between barefoot running and minimalist running shoes like Vibram Five Fingers...

-Tellman's top piece of advice for the listener who wants to start barefoot running...

After you listen in, be sure to visit Tellman's barefoot running website, at How To Run Barefoot dot com!

This podcast also features an interview with Dr. Rick Cohen, from Bioletics. During our interview, Dr. Cohen discusses the powerful potential of essential fatty acids for use in both health and sports performance. In the interview, I ask Dr. Cohen the following questions:

-Why have you added EFA's to one of your recommendations for internal performance factors?

-How can I be tested for my essential fatty acids levels?

-What do you do if you're deficient in EFA's?

-Is there an advantage to fish oil vs. flax seed oil vs. chia seeds or any other number of EFA sources, or all they all the same?

If you want to know more about essential fatty acids, you're going to want to listen to this interview. Dr. Cohen really knows his stuff, and presents the concept of fatty acids in an entertaining and unique way! I'm personally just 6 weeks into my supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you’re ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testingor call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you.

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Listener Q&A:

Listener Joe asks: "One question that i have not been able to get a straight answer on, is what exaclty do bodybuilder do, exactly how does the diet & workouts change to get that paper thin skin? I would like to, at least one time in my life, experience walking around the earth tan and in high definition. Will you Please help me with this!"

Listener Scott asks: "After watching the video you posted on MAP, I'm wondering how sold you were on the product?  There was a mention of over 40 tests or clinical trials yet no links to this information are on their website (I couldn't find them).  I would think if there was scientific evidence of effectiveness it would be plastered on there.  If you do believe in it, would you recommend substituting MAP for whey protein or even your recipes that include Mt Capra protein powder?"... ...he goes on..."I recently injured my right posterior, distal calf just above my ankle.  I believe it is a muscle injury since it feels like a "Charlie horse" type of discomfort or spasm that occurs when I walk or with plantar flexion.  I bought an ankle ace wrap which made the spasm sensation go away and felt like it allowed my ankle to relax.  I was able to perform a sprint interval session on the treadmill this morning with minimal discomfort.  When the ankle began hurting, ensuring I was using proper form seemed to alleviate the pain.  I'd like to be able to continue exercising but do not want to injure my ankle further.  Do you have any recommendations?"

Listener Dave asks: "After listening to John Kenny's high stroke rate per minute (SPM), I realize I have a very poor SPM in comparison.  I think my low SPM correlates to my slow IM swim times.  My stroke is a stroke-and-glide routine.  I am beginning to realize I am losing momentum with each glide resulting in a slow swim, particularly in open water. My question:  What would be a good course of action(s) in order to train and development a quicker arm turnover in freestyle swimming?" Listener Matt asks:"I saw a naturopath doc yesterday and they reccomended I start the Genotype Diet and it may help my stomach issues. I am not sure about this no nothing about it so I was curious if you have come across it? Its the same guy who started this as the Blood Type diet."

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Special Announcements:

1. Another Ben Greenfield Fitness success story! Congratulations to Jan (featured in the video below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at http://www.pacificfit.net!

httpv://www.youtube.com/watch?v=tohkvhihB30

2) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here,and be sure to forward it on to your friends!

3) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield!

4)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.com to add your name to the list. That's all for this week! 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. Upcoming episodes include expert interviews on Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.

For the next 5 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project simply go to http://www.rockstartriathlete.com.

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 July 29, 2009 free audio episode, I cover the following topics: the six key performance factors every athlete needs to know, stomach bloating while swimming, carbohydrate loading, running intervals, fat loss for breastfeeding mothers, whether mineral water actually works, more on the HCG diet for fat loss, and what to do to make raw almonds taste better.

New! You'll notice above that at the top right of this post, you now have access to a "Podtrac Player" which will allow you to open the podcast and listen in a pop-up player while you move on to surf the internet. You can also simply click here to go to our iTunes page and subscribe to have your computer automatically download episodes as they are released. To help make our show even better, take just 5 minutes to complete the quick survey below:

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Featured Topic: An interview with Dr. Richard Cohen, a physican and avid athlete who brings almost two decades of experience in preventive medicine and performance to our podcast. He has been training and counseling members of the American medical community on nutritional issues for the past 15 years and is now recognized as one of the leading authorities in the biological analysis of athletic performance factors.  Dr. Cohen brings to light  the key factors that have been identified as the major variables that effect your body ability to perform. Chances are, you spend hundreds or thousands of dollars on gear and countless hours training every week, but probably don't know the answers to the following questions:

-Are your levels of Vitamin D optimal?

-Are your iron stores adequate?

-Are your mineral levels balanced?

-Is your hormonal recovery system strong?

-Do you know your essential amino acid status?

-Do the food you eat provide your body with the fuel it really needs?

-Are you a "fast oxidizer" or "slow oxidizer"?

After listening to the interview with Dr. Cohen, you'll know exactly what to do and exactly how to get tested from the comfort of your own home. I am currently in the process of being tested for all these variables myself, and can actually walk you through the entire process. Just e-mail ben@bengreenfieldfitness.com.

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Listener Q&A:

Listener David asks: "Ben, I appreciate your training and health insights.  I have followed your comments online and on the EverymanTri newsletter and I've just subscribed to your podcast. I have a question about trouble I experience with my swim workouts. Virtually every workout is interrupted or shortened by the need for a bowel movement.  I swim first thing in the morning - before breakfast- yet always exit the pool feeling bloated.  What can I do?  I suspect this is a result of gulping too much air but you recently referenced adjusting your diet. I've got a race in six weeks.  How can eliminate this discomfort and interruption?"

Listener Chuck asks: "Hey Ben, Hope everything is going well.  Just had a quick question that I thought about today.  I have a race this Saturday, its a run-swim-run, 5k, 1k, 5k respectively.  In the sense of preparing for the race, I was going to do as I usually do--focus my higher carbohydrate meals to be Thursday dinner and Friday lunch for the Saturday race.  But the race itself hopefully won't take me more than around 1:05 (I hope), which is just as long as most of my workouts.  The difference obviously is that I won't be holding anything back during the race.  This being said, why does it/ does it all, matter if I eat increased healthy carbohydrate diet before the race as opposed to eating like that before every day that I train if I plan on going hard?  I hope that makes sense.  I appreciate any insight you can offer. Again, the shirt is awesome--I plan to wear it pre and post race this weekend.  Speaking of gear, I currently don't have an actual tri jersey (or sponsor for that matter).  Does your training company have a team and jerseys for your racers?  It would be cool if I could represent it on the East coast. Thanks again Ben, I look forward to hearing from you."

Listener Scott asks: "Ben, I'd like your opinion on how to incorporate intervals into my run.  I'm not much for sprinting, but I've read enough articles and research to know how effective intervals are for fat loss.  I'm sure that altering my pace, having higher effort/medium effort laps, would be a systematic way to decrease my 1/4 mile/mile times, which is my goal.  I average 2-3 runs per week and like to go for 40-50 minutes.  I have access to a high school track so I can accurately measure my laps.  What suggestions do you have?"

Listener Mindy asks: "I have a friend who wants to start Shape21, however, she is nursing a 5 month old baby.  What do you recommend for her as far as calories needed and supplements taken?"

Listener Scott asks: "Hey Ben, I don't know how new it is, but at this weekend's race, they were handing out this Aquagenus water. What are your thoughts on it?"

Listener Todd asks: "I’ve been listening to your podcasts for a few weeks now and have really been enjoying them. I heard about you through trainingpeaks.com. I heard from one of your podcasts about mixing sea salt and some other seasonings to plain almonds but am having trouble finding it. Do you have any ideas on what to mix to flavor plain whole almonds?"

Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield.

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Special Announcements:

1. Vote for Ben Greenfield as the best cycling tip on twitter! http://www.mindsettriathlon.com/mst_tweetcontest.php

2. The Shape21 Lean Body Challenge ended July 23, and the results are rolling in! Check out the video below, then surf on over to http://www.shape21.com/shape21challenge to vote for the winner and to get your brand new copy of Ben Greenfield's Shape21 Book/DVD package (the same book the woman below used get back leaner than her high school weight) mailed to your front doorstep, along with the opportunity to win 1 full year of online personal training and nutrition guidance from Ben!

httpv://www.youtube.com/watch?v=wwIQIP7Hkxo

3. Farah has officially dropped under the 200 mark, using the HCG diet for fat loss. Here is her latest update video below. Go to http://www.bengreenfieldfitness.com/story1 for more info.

httpv://www.youtube.com/watch?v=iDuquisMP6o

4. Coeur D' Alene Back-To-School Sports Performance Clinic! “Move Like a Champion” by Ben Greenfield Let your young athlete learn from the nation’s top personal trainer about the exact moves that will prepare their body for fall and winter sports. Taking place in the brand new Pilgrim’s exercise facilities, in this 1 hour class for athletes ages 13-18, participants will learn:

-Functional Workouts: Full body moves to enhance human performance...

-Mind-Muscle Connections: How to ensure that your body will operate with 100% efficiency...

-Injury Prevention: Learn ways to turn muscles, ligaments, bones and tendons into natural body armor...

-Nutrition Guidance: Exactly what to eat to make your body perform like a champion...

Clinic date is Thursday, August 13. Cost is $10/participants, or $30 for teams of 4. Coaches/parents are welcome to stay. Register by e-mailing ben@bengreenfieldfitness.comor call 208-883-7705.

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That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!

[powerpress]

See omnystudio.com/listener for privacy information.

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

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...

 

In this November 2, 2011 free audio episode: Bitetech mouthpiece, is sprinting easier on the knees than jogging, is working out before dinner considered a fasting workout, how to recover quickly from a stress fracture, when to take fish oil, the effect of alcohol on fitness, do fat loss supplements work, why does asparagus make your pee smell, can aromatherapy help you sleep better? and an aromatase inhibitor recall by the FDA

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.

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

Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp.

-Vote for the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com

-The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo!

-Click here to donate $1 to keep this podcast going!

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Featured Topic: Can You Get A Better Workout By Chomping Down On A Leather Strap Like An Ancient Viking Warrior?

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In the Podcast Episode #70 on how a mouthpiece could help you exercise better, I learned about interesting fitness tool which was summarized in the Journal of the American Dental Association.   I was a bit skeptical about at first. It is actually a “mouthpiece”. You clamp down on it when you’re exercising, such as running, lifting, or riding a bike, and it makes exercising easier.

A study conducted by Dr. Dena Garner, Head of the Department of Heath, Exercise and Sports Science at The Citadel, (who I interview in this podcast, along with a representative from BiteTech Technology) showed that participants wearing a mouthpiece during exercise experienced improvements in their ability to breathe, specifically taking in 29% more oxygen, while expelling 21% more carbon dioxide than the subjects not wearing the mouthpiece. It also appeared that the ArmourTech BiteTech mouthpiece could help to lower lactic acid and cortisol levels.

You can get the ArmourTech BiteTech mouthpiece by clicking here and using FREE shipping code "FITNESS".

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

Listener Q&A:

Suzanne asks:

I'm morbidly obese, but pretty strong.  I'm getting back in shape and listening to your podcasts during my early morning walks. Recently during my walk, I challenged myself to run with all my strength between two telephone poles.  I was huffing like hell, but I was really proud of myself.  I did two more such sprints during that workout.  I'm up to 5, two-pole-length sprints plus 10x10 squat sets during my walk now. Do you think I'm totally killing my knees for the future? I'm in a kind of catch 22.  I need to lose weight to run and I need to run to lose weight. Adam asks: I currently do intense weight sessions of about 20min in the morning before breakfast so I am looking to change to an after work workout. If I do my workout before dinner (eg workout at 6pm and dinner is at 7) am I still in a fasted state?

Catarina asks: I have a question about risk factors and recovery strategies for stress fractures in the foot. I have been a runner all my life, but in the past two years I have been sidelined by stress fractures in my right foot twice. I had an injury-free marathon season last year, and this most recent stress fracture came on when I returned to a primarily-running regimen after training for a triathlon. Do you have any advice on preventing this type of injury in the future, and on speeding recovery now? I am also curious about potential links between caffeine consumption and bone density, as I drink about two cups of coffee each day.

In my response to Catarina, I recommend Capraflex.

Mike asks: When is the best time to take a fish oil supplement?

Derek asks: This product, ProGrade Metabolism, claims that it can boost energy and adrenaline, which seems like it could be a performance enhancing type medication that would be illegal by the UCI.

Q: Do you think these drug claims are accurate?

Q: Do you think it is worth me trying an N=1 with this product to see if the claims are true, or is this based on "loose science".

In my response to Mike, I mention Thermofactor, and also my article "Do Weight Loss Supplements Really Work?".

Lia asks: What is up with asparagus pee? Will you explain what process occurs after consuming to result in it?

Tara asks: I just passed a new billboard on my way home from work. It stated "One night of drinking erases two weeks of fitness training." Can this be true? From personal experience, I would disagree with this statement. I was wondering, though, how much does alcohol interfere with training? Is one or two servings of alcohol once or twice a week going to erase my hard work, or should I simply abstain from alcohol completely while training for marathons or other endurance sports?"

For after a night of heavy drinking...take 4-6 of these bad boys.

In my response to Tara, I mention "Recoverease".

Craig asks: I recently started using Badger Balm Sleep Balm. It seems to be helping me sleep but I'm not sure. What is your opinion on Aroma Therapy in general and on this product specifically?

In my response to Craig, I mention Hammer REM (use 15% discount code 80244).

Keith asks: I understand the FDA on 9/20/10 did a recall on aromatase inhibitors. Your thoughts?

In my response to Keith, I mention ProstElan.

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"]======================================

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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.

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

First Name Last Name Email Cell # (1+area code):

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.

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

In this April 13, 2011 free audio episode: What is a good pregnancy exercise routine, supplementing with citrulline, should you worry about high cholesterol, is kombucha OK, books that I like, diabetes diet recommendations, liquid food diets, does CoQ10 increase metabolism, can you turn white fat into brown fat, and acid reflux during exercise.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: "What Is A Good Pregnancy Exercise Routine?"

Cassandra Forsythe, Ph.D., R.D., received her doctorate in kinesiology from the University of Connecticut, and completed her dietetic internship at UMass Amherst, both in 2009. Originating from northern British Columbia, Canada, she received her M.S. in Human Nutrition and Metabolism and her Bachelors in Nutrition and Food Science from the University of Alberta in Edmonton.

She is a Registered Dietitian (RD), certified as a Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA), and is a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition (ISSN).

Cassandra’s research experiences are the effects of low-carbohydrate diets, dietary fat manipulation, and resistance exercise on risk factors for heart disease, diabetes and body composition. She is also passionate about women’s health topics, including the Female Athlete Triad and pregnancy.

She works as a nutrition educator and weight loss coach and is the author of two popular books for women: “The New Rules of Lifting for Women”, co-authored with Lou Schuler and Alwyn Cosgrove, and “Women’s Health Perfect Body Diet”.

During our chat, Cassandra talks about:

-how to exercise and eat during pregnancy

-why some medical recommendations about pregnancy could be wrong

-how to stay  as fit as possible during pregnancy, without risking the health of the baby

- sample exercises or workouts that are good during pregnancy

-nutritional recommendations for pregnant women

-the best way for a woman to get fit quickly after pregnancy

-sample exercises or workouts that are good in the first few months after pregnancy

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

Special Announcements:

-Click here to donate $1 to keep this podcast going!

-Ironman Coeur D' Alene triathlon camp registration deadline extended to April 15. Click here for more information, or to register!

-Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example:

-Do you have trouble sticking to fad diets and want something that’s finally not a fad diet?

-Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue?

-Do you get sick all the time and want to know how to boost your immune system for life?

Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today.

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

chunkybearcub asks via twitter @bengreenfield: what do u think of citruaid citrulline amino acid supplement?

Helen asks: Please can I ask about my friend who has had a medical with the following areas of concern; Blood count MCHC 31.8g/dL, Gamma Gtp 167 IU/L and LDL Cholesterol 4.6/total chol 6.7. He is keen to know what these figures mean and what he can do to treat naturally/lifestyle changes.

Nick asks: I've read that kombucha should not be taken by pregnant women.. why is that?

Chuck asks: I'd like to listen to some audio books while I drive and I know you often recommend some good ones. What are your picks for health and life balance/prioritization/efficiency?

In my response to Chuck, I recommend he visit my personal blog at http://bengreenfieldtri.blogspot.com/, and I also recommend Psychocybernetics by Maxwell Maltz.

Steve asks: I am an avid follower of your training and nutritional advice, successful ultra-marathon runner and a neurological physical therapist in the UK. My younger brother is soon to return to the UK. He is morbidly obese, has acquired type 2 diabetes while living abroad, and suffers from associated health problems. I would love to get him on the right path to good health and longevity, but frankly the diabetes issues confuses me. Please could you advise of good training and eating strategies, or some good resources to refer to.

In my response to Steve, I recommend he look into low-carbohydrate diabetes diet books written by Dr. Richard Bernstein.

Patrick asks: I'm getting all 4 of my wisdom teeth pulled out of my head on Thursday, and the dental hygienist has told me some terrifying "facts" about my future nutritional practices. She said I should expect to eat semi-solids like mashed potatoes and applesauce for a couple days. She went on to say that because of the craters (for lack of a better word) that will be left after surgery, I'm forbidden from hard foods for 6 months, including all nuts and seeds! What is your take on this? What are some food suggestions you have that can support 70.3 and IM triathlon training, but won't be as damaging to my dental health?

I encourage Patrick to read the SuperHealth diet book by KC Craichy and look into LivingProtein and LivingFuel (read the label), along with this Vitamix/green smoothie video, and the BenGreenfieldFitness Inner Circle.

Layla asks: I know CoQ and ubiquinol supplements are recommended for older people for energy and antioxidant benefits, but since these molecules work in the electron transport chain in mitochondria, will they also increase metabolism? I also have a second question. I live somewhere really cold so I'm interested in shifting my metabolism toward heat production. Therefore, I'm wondering if there are any ways for adults to convert white fat to the more metabolically active brown fat. Are there proton uncoupling supplements that act like thermogenin (ucp1)?

Craig asks: Whenever I drink from the aero bottle on the bike I get a burning sensation in the back of my throat that feels somewhat like GERD. I know it's not the water source, it's the same one I've been putting in bottles for a decade. What gives? How can I stop it? BTW, great tip using the flexible refrigerator tubing in the aero bottle.

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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.

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...  

In this April 6, 2011 free audio episode: The last diet you'll ever need, part 2, when to use a foam roller, fish oil skin break outs, body fat measurement accuracy, shrinking your stomach, a supplement called Vitargo, are frozen meals healthy?, eating before a morning workout, and rapidly digesting foods.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: "The Last Diet You'll Ever Need - Part 2"

To listen to Part 1 of this series, click here. Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures.

In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy.

What are the four corners of Superfood Nutrition?

You talk about consuming high antioxidant foods in your book. What is your take on recent research suggesting that may not be ideal for some people?

What is the role of protein in weight loss?

What is your “stealth technique” of preloading with essential amino acids?

What is AGE, and why is it in your book?

Do you think we should eat several small meals per day? If so, why or why not?

You have a chapter on exercise in this book. What does your workout routine look like?

In the book, you mention the “SuperHealth 7 Tiger Moves”. What are they?

You finish with 7 Golden Keys to Weight Optimization. Can you give a brief overview of each?

Click here to get the Super Health Diet book now.

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

Special Announcements:

-Click here to donate $1 to keep this podcast going!

-Ironman Coeur D' Alene triathlon camp registration deadline extended to April 15. Click here for more information, or to register!

-Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example:

-Do you have trouble sticking to fad diets and want something that’s finally not a fad diet?

-Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue?

-Do you get sick all the time and want to know how to boost your immune system for life?

Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today.

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions.

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Kelcey asks: I recently saw a write-up on a new foam roller called the "rumble roller." It has little bumps on it as opposed to just a smooth rolling surface, and this is supposed to make this foam roller superior to a conventional roller. I was wondering if you had seen this roller or had any thoughts about it. Also, one of my physical therapists made me roll immediately before and after run workouts, but another source said it was better to wait several hours to roll (i.e. roll in the evening if you did a morning workout) to "allow time for lactic acid to accumulate." Is there a better time to roll than another, and are there times when I should not roll because it might hinder performance, or for some other reason?

Mer asks: I started taking Udo's oil. I feel like it's making my skin break out a bit. Is this possible. It has happened to me when I increased fish oil intake as well, but I thought it was an old wives tale that using more oil would make your skin break out. I haven't really changed anything else and I swear it seems like a trend.

Mike asks: At the beginning of the year I did the hydrostatic weighing and was told to have 10.2% bodyfat @ 204 lbs. I got tested with the Bod Pod today. I came in at 17.4% bodyfat @ 207.4 lbs. I haven't changed my training much (4days weights, 2 days cardio) or diet in the past 3 months. Which test should be more accurate?

David asks: Is it really possible to physically shrink your stomach by eating less?

Kara asks: What are your thoughts on the effectiveness of Vitargo S2 and/or Karbolyn as a carbohydrate source for pre, during and post workout. Based on the high molecular weight of these products, they claim to "vacuum" nutrients to the muscles, provide improved glycogen replenishment and eliminate gi distress based on the rapid gastric emptying. Is there any validity to this? Do you feel these are more effective carbohydrate sources than maltodextrin like CarboPro?

Jenny asks: I was wondering what your opinion is of frozen meals. I used to eat a Spa Cuisine Lean Cuisine for lunch several days a week but now only eat frozen meals if necessary for convenience. I also sometimes buy the Kashi brand frozen meals. What is your opinion on eating these brands of meals and frozen meals in general for convenience at lunch? Are there any specific ingredients in frozen meals to watch out for and avoid?

Matt asks: My stomach/digestion needs a couple hours to process breakfast. ... so I just eat a banana, coffee & water and then start my training session for 1.5 to 4 hours eating & drinking as I do it and then getting protein right after I finish. I need my sleep & can't imagine waking up to eat breakfast and then going back to bed each Sunday morning. With the fasting workout strategy that you have mentioned for 30 to 60 minutes workouts, Will the technique I use (no breakfast before a long training session) be fine? - I want to avoid cannibalizing muscle, etc. ... and weight loss is not my goal, though it wouldn't be bad to lose a couple pounds.

Lou asks: My daughter had her colon removed a year ago due to an illness. With absence of her colon her digestion has to occur rapidly and in a shorter time frame.She is a photography major, her day is full of activity, moving gear, etc.  She also works in retail 20 hours a week and rides a bike to get around. If she was your daughter, which products would you recommend to complement/enhance her nutrition?

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...  

 

In this March 30, 2011 free audio episode: The last diet you'll ever need, what to do if calves are too big, using power cranks on a bicycle, is flax seed oil bad for you, knee pain from riding a bike indoors vs. outdoors, the bar method of working out.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: "The Last Diet You'll Ever Need - Part 1"

Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures.

In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy.

How do you recognize a fad diet?

Does the type of diet even matter?

There are a multitude of pills, prescriptions and procedures out there. What are some of the more serious dangers and complications of the more popular ones?

What about spas and clinics for weight loss? Do those actually work?

You talk about the thyroid hormones in weight loss. How does hypothyroidism cause someone to gain weight, and what can be done about it?

What about sex hormones, such as testosterone? How can loss of that cause weight gain, and what can be done about it?

Aside from aesthetic reasons, what are some other reasons people might not know about for losing weight?

Click here to get the Super Health Diet book now.

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

Special Announcements

-Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example:

-Do you have trouble sticking to fad diets and want something that’s finally not a fad diet?

-Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue?

-Do you get sick all the time and want to know how to boost your immune system for life?

Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today.

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions.

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Violet asks: I have always had large calves and no matter how much weight I loose, they don't change. I don't want the muscle any bigger, I just want to loose fat, especially the fat right under my knee. I have done the calf raises on the stairs, but is there anything else I could try? Also, I don't know if this has anything to do with it, but I am very hyper-mobile especially in my knees.

Listener Mike has a call-in question about PowerCranks.

Ron asks: Several podcasts had mention of flax seed in a positive vein. My research differs. I stopped taking Flax Seed Oil about a year ago because of its very high Phytoestrogen content. Mens Health had an article on Soy Milk, also high in phytoestrogen, awhile back in which a male was drinking two quarts a day and his breasts were enlarging. Listener Ranieri has a call-in question about knee pain from riding a bike indoors vs. outdoors.

Listener Mer asks: Have you ever heard of bar method? In Chicago and LA it's taking off like wildfire. Lot of pretty bold claims by this Burr Leonard Woman. Lots of youtube coverage as well. I think I (and my muscles) would get bored with this formulaic type class 3 times per week.

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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.

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

In this March 23, 2011 free audio episode: The Central Governor with Dr. Tim Noakes, is non-alcoholic beer healthy, receding gum lines, serum vs. free testosterone, isometric ab exercises, how to raise natural hormone levels in women, and indoor cycling workouts.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: "Tim Noakes Tells You How You Can Use The "Central Governor" To Tap Into Your Muscle's Hidden Potential." In this interview with Dr. Tim Noakes, who has written multiple books on physiology, including "Lore of Running", which you can view more about by clicking here, Ben talks to Noakes about the central governor theory and asks:

Can you describe the central governor model?

What are examples of this model in sports today?

In consideration of this model, how can athletes advantageously modify their training and racing protocols?

What type of research are you doing now on this subject?

This is a can't miss interview for anyone who wants to learn how to exercise harder, longer and faster using the principles of the central governor theory.

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Special Announcements

-BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now.

-Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions.

-The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version).

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there!

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Jeff has a call-in question about non alcoholic beer. Cara asks: I read the book Digestive Wellness and the author states that receding gum lines in the mouth are due to bone loss. I eat paleo (no dairy) but I do eat plenty of vegetables and strength train. Is that enough to prevent bone loss? My gums are receding and seem to be getting worse. I had been taking AdvaCal Ultra 1000 as a supplement. Should I not supplement with any calcium or do something different?

Gerry asks: I know you've talked about serum testosterone in the blood. Is there a direct relationship between serum levels and free testosterone levels? If so, how strong in the correlation? My serum testosterone levels are at 84

Julie asks: Hey Ben. I had some back surgery on L4/L5 and L5/S1 a few months ago. My doctor cleared me to start exercising but recommended avoiding all exercises that involve a crunching or pike motion. Can you outline effective and safe abdominal and lower back exercises that are isometric in nature? Right now all I can think of is the plank. Are upright rotational movements okay for spinal injuries (such as the woodchopper exercises)?

Liz has a call in question: I am a 33 year old active female. I run an average of 40 miles per week, and I just qualified for Boston with no small thanks due to your Marathon Dominator package (awesome, by the way!). I am pretty lean, at about 5'6" and 117lbs. I also lift weights 5 days per week. I stopped getting my period about a year and a half ago, and although irregular menstration runs in my family, and it did coincide with a significant rise in my general fitness level, my doctor recently prescribed a ten day dose of Progesterone to induce a period. I was wondering if you could offer any nutritional guidelines for helping to raise my hormone levels naturally.

In my response to Liz, I recommend EnerEssence I.

Kris asks: Personally Indoor bike session are painful I would much rather be outside. My question to you is how long is a fair amount of time to spend on the bike trainer, and what kind of drills, intervals etc can I do on the trainer?

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

 

In this March 16, 2011 free audio episode: An interview with Dr. Two Fingers, how soon to exercise after vasectomy, fish smelling body odor, maintaining run fitness with limited time, is high blood creatine bad, adrenal fatigue sodium intake, pain in a screwed ankle, runner's knee, effects of fat deprivation and does drinking milk lower testosterone?

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: "Dr. Two Fingers" Reveals His Teeth-Gritting, Body-Healing Secrets."

In this podcast, I interview Dr. Craig Buhler, who invented the Advanced Muscle Integration Technique (AMIT). In our talk, Dr. Buhler, also know as "Dr. Two Fingers" in Tim Ferriss's book "4-Hour Body", explains how he can make injuries and issues that have nagged the body for as long as decades, completely disappear with special techniques - and also how his technique can keep acute injuries from becoming long term problems.

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Special Announcements

-The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version).

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there!

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Richard asks: I am thinking of having a vasectomy and wondered if you had any information concerning recovery. I have entered a number of triathlons/duathlons this summer and I am concerned about how long the operation may put me off my bike?

Jennifer asks: When my husband sweats a lot after or during working out, he starts to smell fishy. It does not happen all of the time but does happen often. He says that the fish smell happens when he takes certain supplements, such as Omega 3s or fish oil. Therefore, he does not take any such supplements. He also thinks there may be something in his post workout EAS Myoplex protein shake that could contribute to the smell. However, I have noticed that the smell still happens when he does not have the shake or any fish oil supplements and wonder if you know why and could offer any solutions.

Michael asks: Quick question for you on ultra-running. I am currently in Afghanistan, trying to keep up my running in preperation for Leadville 100 and Wasatch 100 this year. With very limited time/area to run, what do you suggest for a running regime that will maintain fitness for these ultra's when I get back 3 weeks before Leadville? I do have access to treadmills, ellipticals and any kind of weight lifting equipment/machines. Currently I'm logging a 10 mile run each morning along with doing upper body weight training and lower body weight training 6 days a week (3 upper/3 lower). Also, there is a ton of dust over here, what is a good way to protect against inhaling all the dust, especially when I am forced to run while being passed by convoy's every morning?

Gerry de Ocampo asks: Hi Ben, I just recently turned 45 (male) and have been a triathlete for about two years. About three years ago I led mainly a sedentary lifestyle, was overweight (i.e. 260+ pounds, body fat 34%) at 5'8". Now I'm lean, about 175-179#, and 8% body fat. I've had excellent lab results on my blood work the last three years that I've been fit, but I've noticed in the last two physical exams when I have been an endurance athlete that my BUN to creatine ratio is slightly higher than normal range (9-20). This year the ratio was 28 and last year it was 27. I know you're not a doctor, but what do you know about this ratio and its significance to athletes? I've heard that athletes have a higher ratio? Does it mean I'm not eliminating urea efficiently from my body?

Cindy asks: I am training for a few olympic triathlons this summer and have just been diagnosed with Adrenal Fatigue. I was suffering with a lot of muscle weakness and my CPK was slightly high. After taking some naturopathic supplements and cutting back on my training the muscle weakness isn't as bad but I still get periods of extreme fatigue throughout the day where I have to lie down for 15-30 minutes (usually late afternoon). My doctor (not an athlete) said if I'm tired, don't exercise or switch to yoga. I want to heal my body but I also want to continue on with my training. Any advice? Also I heard that people with adrenal fatigue have to be careful about bananas, sports drink or supplements that have too much potassium because it throws the sodium balance off. Is this true?

Gallup asks: I broke my talus about fifteen years ago water skiing. Got it screwed and it is near 100% since. I do get pretty sore in the area every time I go for a long run. Soreness can be in/on any of the ligaments around the lateral side of the joint. I take ibuprofen and topical ketoprofen and sometimes ice. What would you recommend for an injury like this?

Alberto asks: I have a concern about my knee. On Nov 2010 I did my first 70.3. 6 miles into the run my knee started to hurt a lot. Although I finished the race limping, I couldn't bend the knee for 3 days. The pain is behind the left patella and after several exams the doctors said I have a multiloculated synovial cyst which is located medial to the medial head of the gastrocnemius muscle bundle, with minimal joint fluid and a chondral softening within the lateral patella facet without a focal high-grade chondral defect (I have to add that all my ligaments, muscles and meniscus are intact). Have you heard of this certain type of condition on triathletes? I don't want to give up my Ironman dream this year... can you recommend me any type of solution or recommendation, since the doctors couldn't really give me a solution for what I have.

Greg asks: Do you know of the possible adverse effects of long term fat deprivation? I did this for a two year period and now my energy regulation is completely screwed- frequently weak, irritable, headache and poor concentration. Blood glucose levels are consistently within the normal ranges and so Endocrinologists have told me there is nothing they can do. The only things that decrease the symptoms are: hot weather, intense high heart rate exercise and eating complete meals; protein and fat saturated carbs.

Paul Glendinning asks: I have recently started training quite heavily (for triathlon) doing a mix of weight loss (your pre-breakfast fasting easy CV 3 mornings), weight training 2 mornings, and the triathlon specific training in the evenings. I recently heard that training too much can lead to a drop in testosterone. One way to bump the testosterone is to take Zinc and B6 vitamin. However, I drink alot of milk and I also heard that the Calcium in the milk degrades the effect of the Zinc, possibly effecting my recovery so my question is, is this true, as I really like milk, but was thinking of giving it up for lent, but I know milk is good for you. Also for info I would be slightly asthmatic so am wary about milk causing a build up of mucus on my chest.

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...  

Arthur De Vany, pictured above, is 73 years old and the featured guest in this audio interview.

In this March 9, 2011 free audio episode: The New Evolution Diet with Art De Vany, calf swelling from running, difference between branched chain amino acids and protein powder, transfer factors, prolotherapy for back pain, how to run better without running longer, how long to recover from a marathon, xanthan gum and guar gum, alternatives to barbell squats, exercises for becoming a better swimmer.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: "The New Evolution Diet" With Arthur De Vany

In this week's interview, I speak with Arthur De Vany (pictured right) author of The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging.

During the interview, Dr. De Vany, also known as the Father of the Paleo Diet, discusses how he keeps his 73 year old body going strong with random workouts and evolutionary diet approaches, and the science behind his program and his book.

Click here to check out Arthur De Vany's book "The New Evolution Diet".

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

Special Announcements

-The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version).

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there!

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Kim asks: I have been running for about 3 years approx. 20 miles a week. Over the last 9 months I increased my mileage to about 30 miles a week to train for a 1/2 marathon. When I increased my mileage I began to have swelling in my calves. Really both legs are swollen in a water retention sort of way but the calves are the worst. The swelling does go down but not completely away. After the 1/2 marathon I took a couple months off of running completely and just started running again 3 weeks ago. The swelling/water retention went away when I wasn't running but now is back again. It is worse after sprints. Any thoughts?

Kyle Kranz asks: What is the difference between taking a supplement that contains all the essential amino acids (hemp protein in my vegan case) and taking a BCAA supplement? BCAAs are included in the hemp or any other supplements with all of the amino acids, so would a person be better off just taking a full A.A. supplement instead of only BCAAs?

In my response to Kyle, I mention Master Amino Pattern, or MAP.

pepepacoluis @bengreenfield. Hi Ben. What do you think about the 4life transfer factor products?

Mike asks: Ben, I just recently re-listened to podcast 105 in which you interviewed David Minkoff. I have been dealing with a low back issue for over a year now and have tried every conceivable avenue to resolve. Much of the pain started at a time shortly after which I had lowered my stem to get more aerodynamic. I now wonder if I may have strained some ligaments which are the root cause of spasms and other referred pains that I experience when in hip flexion. Have you any thoughts or experience with prolotherapy? Patrick asks: I have a 17 mile loop I like to run and don't want to try to stretch it out any further than that. I've heard several pros never run longer than 16-17 and add intervals to their long runs rather than additional volume. What can I add to my current loop without adding more base volume and without compromising high-end aerobic fitness?

Tom asks: I'm running the Boston Marathon on April 18, 2011, and 19 days later doing the St. George Ironman. How long does it take to RECOVER from a marathon, and what would you recommend for recovery. Thanks, p.s. I'm 57 years old, and would like to qualifly again for Boston with its new program, but my main Goal is doing the best I can at St. George Ironman....

In my response to Tom, I recommend he read this"Lightning Speed Recovery Secrets" article.

Kim asks: I read that Xanthan Gum and/or Guar Gum can be used to thicken smoothies. I found both ingredients online from Bob's Red Mill, which has natural products. However, I've always thought of these two ingredients as additives. What is your take on using a tablespoon or two in a daily smoothie? Also, would you prefer Xanthan Gum over Guar Gum? Anything else you might use to thicken a smoothie?

John asks: What alternatives are there to barbell squats?

Here is some background: I'm 22 years old and have been lifting weights 3-5 times a week for three years. I've always had trouble with this particular exercise because of pain under my left scapula. About a decade ago I was diagnosed with scoliosis, which is a curvature of the spine, so I am assuming that this pain is related to my scoliosis. The doctor who diagnosed me said that the condition was not severe enough for treatment. I don't disagree with his diagnosis or his advice about treatment; however the same shoulder that is experiencing pain while performing a squat is also my higher shoulder. Because of this pain I mainly use lunges and leg presses for leg strength.

Hi I'm Brian and I've been listening to your podcast for the past 6 months. I've recently joined swim in high school as a junior and have found it difficult to fit in lifting weights in my schedule, since I swim Monday through Friday for two hours a day. When should I lift weights and what exercises can I do to become a better swimmer?

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

   

In this March 2, 2011 free audio episode: An interview with health and endurance expert Phil Maffetone, boiling fat off meat, running barefoot, tapering for a race.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Interview with Health and Endurance Expert Phil Maffetone

 

Click here to check out all of Dr. Phil Maffetone's books!

In this week's interview, I speak with Dr. Phil Maffetone, an endurance expert and someone who developed many of the protocols used today in aerobic training, including the Maffetone Method. Dr. Phil Maffetone is described as "one of the most sought-after endurance coaches in the world." He entered the endurance sports scene in the late 70’s.

In addition to working with some of the world’s top endurance athletes, Dr. Maffetone has written dozens of books and articles on health, fitness and nutrition, including Complimentary Sports Medicine, Training for Endurance, The Maffetone Method, and In Fitness and In Health. During our discussion, Phil answers the following questions:

Why do you say that to speed up you must slow down?

What is the 180-Formula?

What is the MAF Test?

In “Training For Endurance”, you describe several stages of Overtraining Syndrome. What are they?

Why do you say that athletes can be fit, but unhealthy?

Click here to check out all of Dr. Phil Maffetone's books on Amazon!

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

Special Announcements

-The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version).

-Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday...

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Armi has a call in question about boiling fat off meat.

Chuck has a call in question about tapering for a race.

Jeff has a call in question about doing interval training in bare feet.

Here is a link to the A/B/C running drills I mention in my response to Jeff.

Casey has call in feedback about Shape21, and Lisa calls in to give an update on her Triathlon Dominatorrace.

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

 

Does Active Release Technique, aka, "ART" actually work?

In this February 23, 2011 free audio episode: Active Release Technique, nitroglycerin for injuries, low volume weight training, does it matter if you burn fat or carbohydrate during workout?, Reynaud's syndrome, epsom salts, weight training soreness, asthma remedies, is sugar-free gum healthy?, lap band surgery

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: How "Active Release Technique" Can Help Your Body Feel Better. In this week's interview, I speak with Dr. Kevin Christie, who is a chiropractic physician and Certified Strength & Conditioning Specialist (CSCS) who specializes in sports medicine and fitness. Dr. Christie is also certified in Active Release Technique (ART) and Graston Technique, which are the leading soft-tissue diagnostic and treatment protocols that deal with over-use strain that plagues today’s society. During our discussion, Kevin answers the following questions:

What is ART?

What type of conditions is it useful for?

How quickly can someone experience success with ART?

Are there things ART shouldn’t be used for?

Can you walk us through a typical ART treatment?

Can anybody do ART, or should people be looking for someone with a certification?

Kevin's website is at http://www.healthfitchiro.com

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Special Announcements

-Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday...

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there!

-Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Becky H asks: Ever heard of using a nitroglycerin patch for healing injuries? I have a friend with a nagging achilles injury that just got back from a sports therapy clinic. They are using nitro patches on the inflammed site, then will be doing concentric stretches/strengthening of the area, all to hopefully get more blood into the site to promote healing. Have you heard of this? What would be potential side effects? Do you think it would be effective for just this type of injury, or might it potentially be useful for other injury site (namely ITBS on the knee).

Mike Schrankel asks: What do you think of Low Volume/High Intensity weight training? One apparently reputable website (http://www.exrx.net/WeightTraining/LowVolumeTraining.html) goes to great lengths explaining that performing extra sets beyond one light warm-up and one heavy set of 8-12 reps yields only 0-5% more muscle growth. But most pros, including yourself recommend 3-5 sets. I've checked out your "Get Fit in 30 minutes or Less" (12/5/10) post, in which you recommend 5 sets. I like the short time commitment, but I'd like to do a wider variety of exercises with less sets if I can get decent results (i.e., more lean muscle, not "big and brawny")

Lorna asks: why does it matter whether I burn fat or glycogen during my workout? I thought that if I am in deficit at the end of the day - fat will be used for energy - giving me a body fat loss. Whether I burn glycogen or fat - a deficit will mean fat stores reducing when it all balances out- will it not?

Laurel asks: I have two questions.  1-Are there homeopathic or home remedies for Raynauds phenomena? 2- You tout magnesium, what do you think of epsom salts as a source?

In my response to Laurel, I recommend the Future Health Now Encyclopedia (pictured right) and the Magnesium Flakes from Ancient Minerals.

Jeff has a call-in question about soreness when getting started with weight training.

In my response to Jeff, I recommend he listens to the first 5 episodes of the Get-Fit Guy's Quick & Dirty Tips Podcast

Ralph Sanabria asks: Ben, I have a hard time running (more breathing). I've been told that I have athletic induced asthma. I've been told this because i have a hard time breathing during. and it sounds like wheezing. Is there anything that i can do to help with this? In my response to Ralph, I recommend oil of oregano.

Cat asks: Do you know of any potentially harmful effects of chewing sugar-free gum? I am a student and find that chewing gum helps me to stay focused while I work, but it seems like I've developed sort of an addiction to it. Are there properties in sugarfree gum that could make it addictive and harmful to health?

In my response to Cat, I mention "Spry" gum.

Ryan asks: I recently read this article http://www.consumeraffairs.com/news04/2011/02/california-deaths-after-lap-band-surgery-lead-to-lawsuits.html  about complications that are occurring with lap band surgeries. My sister is considering a lap band surgery and this article really concerns me! I thought you might find it interesting and would like your thoughts on this.

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...  

In this February 16, 2011 free audio episode: How fast do you lose muscle memory?, supplements for anxiety, what are effects of long term endurance training, more on multivitamins, how much urination is normal?, does hot or cold exposure burn more calories, what type of water filter is best, how you get skinny-fat, phi science water, trigger point dry needling, what is NADH for sleep?, is flax oil bad for you?, pain on the top of the foot, and how many carbohydrates to eat after weight training.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: The Ultimate System To Learn How To Swim Faster, Even If You're Just Getting Started. In this interview with Paul Newsome from Swim Smooth, you'll going to learn everything you need to know about how to identify your body type and swimming type, and then learn how to swim faster based on the type of swimmer you are. For more information on Swim Smooth's Swim Typing, or to get the .pdf manuals and videos that teach you more, just click here or click below:

Also, here's a picture of the "improper" catch that Paul discussed in the podcast:

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Special Announcements

-Did you see the make your own "love making" supplements post? If you click here, then you can go to Jeff Anderson's website, where his Valentine's Day special and "Bedroom Blaster" formula is available until February 18!

-You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there!

-Interested in advertising on the podcast or blog? Click here to download the advertising information and pricing sheet.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Andy asks: I trained 20 weeks for an Ironman and completed it last Aug, since then I have not been on my bike or swum at all, and have just started to pick up the running. As a 49 year old male, how much of the muscle mass and memory would I have lost?

Jacob asks: I take prescription to help control anxiety/depression, any thoughts on supplements to assist these, and have you herd any science that would indicate that lots of workout volume would either help or hinder anxiety?

Mike asks: Ben, now that the ' big four' are all approaching or past 50. Have there been any studies conducted on the long term health effects of ultra endurance training? Perhaps it will take a few more generations to determine the benefits or negative affect. My question pertains to the elites more so than we AG's.

Jim asks: I'm looking for a good one a day vitamin to take. Knowing that I am an endurance athlete, what would you recommend? I am open to taking a liquid vitamin if better. Also, can you recommend a great vitamin for my kids (4 and 2)?

In my response to Jim, I recommend the kid's multivitamin Kid's Calm (pictured right)

Alex asks: I drink lots of water throughout the day to keep hydrated, although I work at an office. I also urinate a lot as a consequence. I heard this is not ideal but I'm not sure what to do. The water I drink comes straight form the water filter or cooler at the office and I use a BPA-free metal bottle. Any advice?

ArmiLegge has a call-in question about whether hot exposure or cold exposure burns more calories.

Andy asks: Hi Ben. Just listened to Inner Circle Podcast #6, and in it you mentioned the benefits of using a reverse osmosis water filter to remove fluoride from drinking water. However, isn't it true that such a filter would also remove all other potentially good and healthy minerals from the water? Would this loss of the "good" minerals outweigh the benefit of getting rid of the fluoride? And is this something to be concerned about?

Alberto asks: I'm 5'5", around 145 lbs, and I look slender. What bothers me is that although I'm pretty much slim looking, I have a beer gut and my goal is to lose the gut and eventually get a 6 pack (I have never been ripped in my life). The problem is that I don't want to lose the the little muscle I have in my arms and legs and I just want to focus in getting rid of the gut, which seems impossible after doing vast amounts of triathlon based cardio and excersice. I would love any suggestions and advice, or maybe if I just follow your Dominator Package training program will do it.

Kyle asks: What are your thoughts on the Phi Science products? Their products claim to influence the "zeta potential" of water to make it much easier absorbed by the body.

Ron asks: What is your take on trigger point dry needling?

Darrell Brown asks: What can you tell us about NADH.

Mark asks: Hey Ben, I was reading a magazine (Mens Health 2/10) that cited an Australian study by Anne Barden. She said that taking flax supplement (9 grams every day) increased by 38% the markers of free radical F1-phytoprostane. The gist of the article was to stay away from flax for Omega 3's, and use fish oil. Whats your take on it?

In my response to Mark, I mention EnerEFA.

Call-in question about pain on the front top of the ankles and top of the foot arch.

Chuck asks: I know we've debated post-workout nutrition before, but considering one REALLY is working out hard and doing enough to necessitate recovery nutrition, are the protcols for cardiovascular versus resistance training the same? Should both of these follow a 3-4:1 carbs to protein protocol? I was under this impression, but in meeting with my nutritionist the other day, she said that after weight lifting, your body really only needs the protein as the glycogen expenditure was not as intense as a hard cardio workout. What are your thoughts?

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...

 

One of the questions answered in this episode is whether "Deer Antler Spray" is actually healthy or effective.

In this February 9, 2011 free audio episode: Aphrodisiac foods, is textured vegetable protein healthy?, how long does it take to recover from energy drink addiction?, are tiny red bumps on the skin dangerous?, can you have food allergies and not know it?, how much magnesium should you take?, what's the minimum you can eat and drink while running?, is ASEA water good?, a supplement called e21, getting fitter for basketball, toe pain while running, is all fish oil equal?, is P90X a good workout?, raw protein powder, deer antler spray, cutting back on alcohol, infrared treatment for weight loss, NO Explode and Jak3D supplements, kids running long distances, homemade sports recovery drinks and fitness for fibromyalgia.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Special Announcements

-My friend Chef Todd has a brand new "Aphrodisiac Foods" website, just in time for Valentine's Day...click here to check it out, and also click here to download his free e-book "Chocolate At Every Meal Cookbook".

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Listener Jim asks a call in question about P90X (Ben recommends Shape21, pictured right, as a healthy alternative to P90X)

Dan asks: What are your thoughts on TVP (textured vegetable protein) also called textured soy protein (TSP)? My wife is a vegetarian and incorporates it into meals very easily. I understand it is highly processed which is usually bad. The nutrition facts look really good for fiber and protein. If I am trying to keep or gain muscle mass is this helpful or hurtful for me to consume?

Paul asks: I know you have answered questions regarding energy drinks before. My question is how long does it take to reverse the negative effects caused by them. I have had a two a day Monster/Redbull habit for about five years. My biggest worry is the effects on the adrenal system. Does stopping consumption have an instant effect, or something that will occur over time.

Heather asks: I've had tiny red bumps on the back of my arms for most of my life. They don't itch. I've heard it may be an omega 3 deficiency, but that hasn't helped....What can you do about tiny red bumps on the back of your arms?

Mike asks: Ben, if one had food allergies or sensitivities to certain foods would it necessarily be obvious, or could one suffer minor effects unknowingly? For instance, I've drunk milk all of my life without ever noticing any direct negative effects. Is this enough to eliminate concerns or might there be more subtle or indirect issues?

In my answer to Mike, I recommend the GI Panel.

Paul asks: You have spoken a lot about taking magnesium prior to bed. How many mg of do you recommend? In my response to Paul, I recommend Natural Calm.

Amy asks: I have been training for my first half marathon while trying to lose some weight to get faster. I am 5' 3" and 155, with only a 12 minute pace. I know my weight is my biggest speed disadvantage. What I don't understand is why I still seem to bonk on my long runs that go over 1 3/4 - 2 hours since I have all this "onboard" fuel to burn. How many calories do I have to eat during my run to keep the fat burning, or should I just keep trying to push through those low points?

Jeff asks: I was wonder if you have you heard the the ASEA Water?

Elizabeth asks: What can you tell us about the e21 Recovery supplement?

Jim asks: I'm 35 and looking to join a professionals basketball league in ny- can you recommend any workouts that can help me become faster and allow me to not tire out while playing full court?

Darrell asks: I run 2-3 miles at a time for a total of 12-18 miles a week and use Asics Enduro shoes. Recently, the very tip of my 2nd toe (I think it is the 2nd distal phalanges) has been sore. I really notice as I push off it during a run and while relaxing in the evening. Is this a common issue for runners?

Craig asks: I’m currently following a half marathon prep/training plan but am having trouble with fuel and fluids. On the bike I take a large swig of plain water every ten minutes, a full serving of Hammer Perpetuem and 1-3 Hammer Endurolytes at the top and bottom of every hour. I’ve tried taking in the same amount of fluid running but end up with stomach distress. My current projection for my run time is 2:25. My goal is to get it to 2:00. What do you suggest to keep my fluid intake up for that amount of time? Would using solids help? In Rock Star Triathlete Episode 5 you mentioned you only carry your aero bottle of water in an Ironman distance event and fill it at the aid stations. In a WTC event do they do hand ups of water or do you have to stop for a fill?

Josh asks: I know you're not a doctor, but I just want to get an idea of what you think may be going on with an issue I'm having, as I'd rather not waste time in a doctors office if possible. About a month ago I started the Triathlon Dominator Package training and went out to do my time trial run. I used some beat up, worn out racing flats I had as I was wanting to make every second count. Unfortunately, I think they were a bit too worn out and I hit a lot of jagged rocks when running. Since doing that run I've been having some minor sesamoid bone pain under my left foot. It usually starts hurting (as if pushing on a bruise or a dull but nagging pain) after about 5miles in and then continues to hurt until I'm done running. Walking on it doesnt tend to hurt it unless I walk on uneven terrain. There is no noticeable swelling or redness. Not sure if I've bruised the bone or what, but I've been running on the treadmill every week until my weekend run and it's fine until I hit the pavement. Any words of wisdom to help me to possibly get over this?

Listener has a call in question about fish oil.

In my response to Pat, I recommend the Pharmax brand fish oil.

Brian asks: Ben, I have heard you compare various protein powders (whey versus soy); and whey cows milk to whey goats milk. Please compare those with the benefits of Garden Of Life's product, Raw Protein, made from various sprouts. Is this protein powder doing me any favors with health and/or performance on the bike?

David Starr asks via a call-in question: Hey Ben. I listened to podcast #129 and you talked about IGF-1 in foods, particular meat and dairy. What about the IGF-1 spray that harvests velvet deer antlers? You pump the spray into your mouth and hold for 30 seconds. Have you heard of it? It became a hot topic when a Steelers player admitted to using it. You can visit http://www.antisteroidprogram.com/theultimatespray.html to see the product. I hear nothing but good stuff about it, but can you digress on the cons? Thanks a bunch Ben, you help keep the ‘little guys’ out there well informed!!

Jenny asks: Do you have any prior posts or suggestions for cutting back on drinking wine?  I read an older postcast you had out about stopping drinking dr pepper, and in that, you helped a lot of people out with their problem areas.  Well, mine is the vino.  I would love to become a one glass person on the weekends rather than a 3 glass person, which is too many calories.  Do you have any tricks to cutting back?

In my response to Jenny, I mention Nutrarev as a wine alternative (pictured left) and Thermofactor.

Armi asks: I was researching infrared recovery treatment and stumbled upon this website and others claiming that FAR Infrared treatments can burn up to 600kc/hour just by sitting in them. What do you think? Are these things even safe? Also-does sitting in a regular sauna and/or steam room burn many calories?

Kevin asks: I wanted to get your thoughts on the pre workout products NO Explode and Jak3D. I almost exclusively eat 'real' food with all of my food getting made at home without a package. However, prior to my nutrition change I used NO Explode and loved it. I stopped bc I wanted to cut out caffeine and honestly had no idea what the ingredients were. NO Explode now has a caffine free version so I wanted to get your thoughts on these products, are they safe pre Ironman training or should I just avoid them.

In my response to Kevin, I recommend he listens to: http://getfitguy.quickanddirtytips.com/do-muscle-building-supplements-work.aspx

Dale asks: My son wants to run bloomsday. I am concerned 8yrs old is a bit too young to run a 12K. He ran 3 5k races last summer and he runs about a 9.5 minute mile. Should he stick to 5k's until he gets a little more mature?

Lisa asks: I generally run two marathons a year, so I'm specifically looking for something to drink during/after long and medium long runs. I really like gatorade, but I'm looking for something that's both cheaper and uses natural ingredients, so I want to try making my own. Should I just look at the ingredients in sports drinks and try to match the various sodium/potassium/ carb amounts? What other ingredients in sports drinks are important to include when making your own? Is something like tart cherry juice a good ingredient? Or coconut water? For the sodium, do I just throw some salt in? Any guidance on this would be appreciated!

Lisa also asks: My boyfriend, whom I live with, currently isn't active and never has been. He would like to start working out, but he has no idea where to start. He has fibromyalgia, and experiences a lot of pain. He's tried to start a couple different things, like P90X and he was trying to play on a recreational basketball league for a couple weeks, but everything so far has really caused his fibro to act up. Do you have any suggestions?

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

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.

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

First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...  

In this February 2, 2011 free audio episode: 10 ways to get more out of indoor cycling, can sugar in probiotics make you fat, can caffeine help you store carbohydrates, is a paleo diet low-carb, what are natural flavors, how to stop getting sick, can protein decrease soreness, is Costco healthy, what do world triathlon champions eat, low testosterone and weight gain, is grapeseed oil healthy, is organic yogurt healthy, Advocare nighttime recovery products, lactose intolerance, and how to figure out what to eat.

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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: 10 Ways To Get More Out Of Your Indoor Cycling

In this featured topic I talk with world-renowned spinning instructor Jennifer Sage, author of the instantly downloadable e-book "Keep It Real" and teacher at the "Indoor Cycling Instructor". Topic we talk about in this interview and that Jennifer talks about in her book include:

1. The mechanics of pedaling on a spin bike with a weighted flywheel and the huge implications it has on training techniques, cadence and pedal stroke...

2. Which techniques are applicable to fitness, fat loss, and outdoor riding and which techniques you should sit out, no matter what your spin instructor says...

3. How to select your gear or hill (resistance) and your cadence to best simulate what you do outside, adhering to the rules of "specificity of training"...

4. 13 popular movements that all cyclists (and non-cyclists alike) must avoid in indoor cycling classes, and why...

5. How to increase your climbing skills and strength indoors...

6. How to improve your endurance and maximize fat burning and aerobic base...

7. How to change your program throughout the year (periodize) using indoor cycling classes...

8. A comparison of heart rate training zone methodologies and how to choose which one works best for your specific goals...

9. 13 drills for indoor cycling classes to optimize your technique...

10. 9 high intensity interval profiles to maximize your performance...

...and many more tips on how to make the most of indoor cycling classes!

No more drudgery of riding your trainer alone, no more inappropriate techniques that detract from your riding skills.  Here's to greater fitness and higher performance, both inside and outside! Anybody that is taking an indoor cycling class or spin class, as well as anybody that is teaching an indoor cycling or spin class must read Jennifer's instantly downloadable e-book, which you can get by clicking here. Jennifer also teaches indoor cycling instructors at the "Indoor Cycling Instructor" website.

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Special Announcements

-Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

  -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

====================================== [contact-form 3 "AskBen"] ======================================

Sarah has a call-in question about kombucha and kim-chi. Is the sugar eating up by the probacteria in these? can it hinder fat loss goals if not?

Chuck asks: I recently read an article that stated, "athletes who drink caffeine before exercise have 66% more glycogen in their muscles, giving them greater endurance." I know you've talked about the benefits of taking caffeine on the show before, but what do this increase in glycogen in the muscles really mean? With more glycogen, will that mean the body uses less of other fuel sources, like carbohydrates or fat for energy?

Kai asks: During the last few months you have conducted interviews on Paleo and Low-carb diets. Paleo/Low-carb appear to be good choices for someone who needs to lose weight (more than just 10-20 pounds) to jump start their weight loss. My concern however is how effective is that diet for a fit endurance athlete given the energy system under that approach is fat and not carbs. My concern is if I start with Paleo/Low-carb, lose the weight, then transition to a different diet, that will throw my system completely out of whack.

Jeff asks: What are "Natural Flavors" in food's ingredients list? Thanks, Ben!

Mike asks: Hi Ben, I'm emailing you because I'm finding myself with cold/flu symptoms much more often than ever before. 2 years ago I weighed about 110 lbs more than now (Currently @ 204lbs w/ 10.2% BF) and Ive been within 10 lbs of my current weight for 6-8 months. I lift weights/do cardio for about an hour a day 6 days a week. I eat healthy, staying away from a lot of processed foods and eat around 3,000 cals a day (around 250g protein, 250g carb, 100g fat). This has been occurring over the past 3-4 months, welling very well for a few weeks, then getting a new cold all over again. What can I do to stop getting sick so often? Thanks!

Laurel asks: Since I started using protein, I swear it has decreased my D.O.M.S. by an amazing amount. Is there science to back this up, or am I enjoying the placebo effect?

Howard asks: My wife and I routinely shop at costco(family of four; 3 & 6 yr. old). There a few products we buy that appear to be nutritious but wanted see what you thought. In no particular order:

* Naked Juice - Green Machine

* Nature's Path-Organic FlaxPlus Granola

* Kirkland Organic Carrot Juice

* Cliff Bars (both adult & child)

Thank you for assisting me on our journey to better nutrition and overall health.

Justin asks: I was listening to an interview with Ironman World Champion Chris McCormack and during the interview, he stated his diet was 50% protein, 30% carbs and 20% fat. This seems contradictory to everything else I have read, including Chris Carmichaels's Eat Right to Train Right. Can you describe the reasoning behind using this diet as well as how someone would implement this into their own life and training?

Brian asks: Hello Ben - I have been training and doing endurance events for 9 years. I consistently log all my food & workouts. The only way I can lose weight is by cutting my caloric intake below 2000 per day on 10 - 15 hours of workouts per week. Before my last 140.6 I finally got to 197lbs, I am 42 years old and 6' tall. I picked up a few lbs. because I cannot keep my caloric intake that low. Recently I had a physical and my Doctor told me after the blood work that I have low testosterone and I need to see a Endocrinologist. After more blood work the Endocrinologist confirmed that my testosterone was low and I needed to go on a patch, gel or a shot every two weeks. My questions are: 1. I am doing two 140.6 and three 70.3 events this year, along with a marathon or two and will this testosterone injection be a problem? 2. My goal is to be at my high school weight of 175lbs because I will be able to qualify for Kona because running with an extra 30lbs isn't easy; could this low testosterone be why I cannot lose weight? 3. What would you do in this situation and should I use a patch, gel or shot?

Gio asks via Facebook: I want to know what u think about (organic) yogurt?

Chris asks: I'm curious about your opinion on Advocare products.  In particular the nighttime recovery.

Robert asks: This is to ask you for your kind advice, this time though on lactose intolerance that I suffer from [lacking hormone lactase]. As I do performance sport [cycling, covered with 16-20 hour of training a week ] and literally love milk as recovery drink, the question remains to be answered is: even though milk sugar wont be metabolized [intolerance] would at least protein be metabolized, hence used as a recovery ? If so, that would be great news, and I can move on with drinking gently amount of milk since those side effects [bloating] is tolerable. Unless you recommend me to abstain from milk totally for various [long-term] negative effects.

Trey Brush asks: I listen and read so much on nutrition recently and I realize the importance. It has never been the biggest priority for me day in and day out. I know this is probably been why I have continued to struggle in many of my long distance races. There seems like so much information and so many things I am "supposed" to be eating and taking. It can become overwhelming. Where would you tell a novice to all of this to begin? What would be some of the basics I should begin to do that might have an impact on someone who has not been intentional in the area?

In my response to Trey, I mention 1. GI Test Kit, 2. the podcast with Tim Monaco, 3. a resting metabolic rate test and 4. the BenGreenfieldFitness Inner Circle.

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a question for Ben? Scroll down on this post to access the free "Ask Ben" form...

   

In this January 26, 2011 free audio episode: How to manipulate temperature to burn fat, how to choose a healthy breakfast cereal, carb blockers, are juicers OK, what to do if you can't do a squat, a supplement called moomiyo, Monster Lo-Carb energy drink, does looking behind you slow down your running pace, can carbonated water give you a side stitch during exercise, is running twice a day better than once, how to eat healthy on a low-fiber diet, supplements that make you smarter, separated shoulder exercises, calorie rich food for very long runs, and a supplement called AthleticGreens.

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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: Tim Ferriss and Ray Cronise Explain How To Manipulate Your Body's Temperature To Burn More Fat.

In my recent book review of Tim Ferriss's 4-Hour Body (read by clicking here) , I mentioned that a chapter in his book is devoted to manipulating your body's temperature to enhance weight loss. In this interview, I talk more about the topic of cold and fat loss with Tim Ferriss, and NASA materials engineer Ray Cronise.

If you find this topic interesting, click here to get Tim Ferriss's book, 4-Hour Body.

Why weight loss experts are wrong when they say that "calories in=calories out" is the weight loss equation....

What type of self-experiments Tim conducted to see whether changes in body temperature can result in weight loss...

Exactly how your biology responds to cold, and what it means for your rapid fat loss...

What to eat before cold exposure to make you lose even more fat, faster...

Practical ways to get instant cold exposure for weight loss...

The future of research and experimentation in cold exposure and fat loss...

You can get Tim's book by clicking here, and listen to Part 1 of this temperature series with Chris Bohannon, about body cooling devices, by clicking here.

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Special Announcements

-Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel.

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

======================================

[contact-form 3 "AskBen"]

======================================

Patrick asks via Twitter @bengreenfield : I know you're not the biggest fan of breakfast cereals, but what's your take on Kellog's new offering Fiber Plus AO?

Joe asks: 1) What are your thoughts about taking a carb blocker?; 2) You recommend getting a juicer - I heard that juicers weren't really that good for you.

Chelsea asks: I'm a runner, and I want to do squats to build strength and prevent injury. The problem is that my flexibility is so bad that I can't get into a full squat. Even without weight, if I try to squat all the way down I either have to go up on my toes or use something for balance or I'll fall over. I know I need to work on flexibility in general, but do you have any tips for working on getting from wussy 1/2 way squats to being able to do a full squat? Even if it isn't necessary to get the full benefit of the squatting exercise, being able to do a full squat looks more impressive.

Kyle asks: Have you ever heard of the moomiyo supplement? If so, or after some research, what are your opinions on it for use by an endurance athlete?

Amy asks: Hi Ben, I have a question for you about the Monster Lo-Carb energy drink. This topic was discussed in a forum on the Runner’s World site and the overall message I got is that they aren’t that bad, in moderation, that is. The sugar is rather low, at 3g (total 6g, since it is 2 servings) and there are 20 total calories. From that look at it, the Monster Lo-Carb doesn’t seem so bad… but is there something hiding from me (I am not a master of nutritional labels)?

In my response to Amy, I mention delta-E energy drink.

Ernesto asks: 1) My high school cross country coach would preach to us that we don't look behind us during a race as this shaves seconds off our time. Can you verify this? 2) also, he would tell us that drinking any carbonated drink would cause us to get stitches and slow us down during practice. I found this to be true for myself. Is this the case or is it all in my head? 3) and lastly, you may or may not have heard of steve magness, the author of the website the science of running. In it, he wrote an article that running 4.5 miles twice in a day is better than 9 miles all at once and can lead to greater fitness gains. Can you back this up?

Jennifer asks: The only foods I am allowed to eat are the 'simple' carbs. I have a permanent small bowel obstruction and have to remain on a low fiber/low residue diet for the rest of my life. This includes white bread, white rice, white potatoes, white meat, white pasta, etc. Absolutely no fruits and vegetables, cooked or raw, no whole grains of any kind, no nuts or seeds, etc. I can't even eat applesauce! I'm at my wits end about what to do. I've seen nutritionists and they quite frankly don't know what to do with me because they don't believe that I cannot eat anything that would be considered healthy. Everything I eat is going to make me gain so much weight. I also cannot exercise in the way that I would like. I've had so many surgeries, all of my abdominal organs are glued together with adhesions. I have to stay away from anything involving my core. I'm sure there's a way around this but I have not been able to find the help that I need to get started. Any suggestions would be much appreciated!

Marco asks: What can i feed my dad? He had a brain stroke and is in bed all day. I read that the brain is capable to heal itself, but do you recommend any supplements for his brain?

Sam asks: Just got a type 3 separated shoulder in a bike crash. No surgery right now, but doctors will reassess in 6 weeks. Doctors advised to start rehab exercises as soon as pain subsides. Your advice on the best exercises?

David Venables asks: For the Marathon de Sables, I need to be self sufficient (except for water) for 7 days whilst running between 150 - 160 miles in the Sahara dessert. The shortest day is half marathon distance, whilst the longest day is 50 miles. Light weight, calorie and nutrient rich food will therefore be essential for keeping me fueled. Do you have any recommendations?

In my response to David, I recommend the LivingFuel SuperGreens supplement.Pamela asks: What you do think about the athleticgreens from Tim Ferris's book? Also, do you feel that this supplement would affect people with hashimoto's (hypothryroidism) or have an interaction with synthroid?

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Do you have a question for Ben? Scroll down on this post to access the free "Ask Ben" form...   

Do body cooling devices like this actually work to make you exercise longer or harder?

In this January 19, 2011 free audio episode: Do body cooling devices really work, how to get your body to burn more fat, greens-to-go from Costco, is insulin growth factor good or bad?, are chia seeds good for exercise, do you need to worry about big veins, is carbonated water OK, drinking oxygen from a can, high calorie foods that are healthy, how often should you workout, how fast to pedal a bike, and a question about my diet as a kid.

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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: What Is A Body Cooling Device, and Does It Actually Work?

Chris Bohannan was instrumental in helping bring in Zoot arm coolers with Xylotol (sweetener used in chewing gum) built-in, which brings a cooling sensation when wetted. He goes into that science and even more in this interview about whether body cooling vests, gloves, compression gear, etc. actually works, and how it may work. You'll learn:

The advantages to keep the body more cool than it may be able to achieve on it's own - before, during or after exercise...

How body cooling devices and gear work...

Who shouldn't use body cooling devices...

What type of people use this gear, and in what situations...

How much you can expect to spend on things like body cooling gloves or vests....

Whether you can "hack" body cooling by skipping gear and devices and simply doing things like cold water soaks, eating ice, dumping cold water on head, etc., and how it compares to using engineered body cooling gear.

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Special Announcements

-Until January 22nd only, you still have a chance to check out Chef Todd's "Giving Away the Farm" post-holiday sale. If you're into cooking and want to learn more about how to do it well, you don't want to miss this opportunity. Click here to check it out.

-Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel.

-The BenGreenfieldFitness Inner Circle secret section of the website is now open, and we just had our first live webinar, where Ben gave away 5 top travel tips, and Jessa showed the 5 kitchen ingredients you'd be crazy not to have around! Click here to get access to the first 4 free videos.

-Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

======================================

                        [contact-form 3 "AskBen"]

======================================

chunkybearcub asks via Twitter @bengreenfield: if training fasted makes u more efficient at burning fat, won't your body prefer to burn glycogen when u rest as a result? David asks: Could you please give your opinion on Greens to Go available at Costco? How does it compare to the Greens products you usually recommend?

Dan asks: Can you discuss IGF-1 on your podcast? Seems a bit confusing. The HGH and fitness community seems to embrace both IGF-1 and HGH. They even have a diet called GOD, gallon of milk per day where athletes may indirectly get huge IGF-1 supplementation. This crowd downplays any health concerns and actually states how wonderful the stuff can be. The other group of people are selling neither milk nor HG stimulants but may be selling sensationalism. I'm not sure.... This back-to-nature and non-GMO crowd seems to be warning of cancer and other health problems from dairy and specifically but not limited to rGBH added to cows milk. They also warn of even larger IGF-1 levels from soy protein isolate. There are websites that discuss HG stimulator such as Somnidren-GH™ as very dangerous. They state that whey protein is dangerous because of IGF-1. Any simple guidelines you can provide for optimum health?

Bracken asks: I read the book Born to Run. They mentioned Chia Seeds, and I got some. I've been eating them with yoghurt every morning (a tablespoon or two). Are you a fan? Why haven't they hit the more mainstream if they're as power-packed as they seem to be?

L_Smoothy asks via Twitter @bengreenfield Just wanted to know, when jogging, how detrimental stopping for a breather is to gaining fitness?

David asks: I'm using your Triathlon Dominator program to train for Ironman South Africa in April, and as I've gotten stronger and leaned up I've started to notice prominent veins in my arms and legs, particularly in my legs. I don't think that is necessarily a problem, but just want to be sure. Is this normal and healthy?

Tyler asks: I have heard many times carbonation is really bad for you and really hurts fitness and speed, but I have heard you say you love carbonated water. Could you please clear this up for me.

Cheri asks: What's your take on Oxygen in a small can to help with either longer "ultra" runs 50k+ or 100 milers w/ high altitude. Do you think it will really make a difference?

Gary asks: Im working with a 15 year old kid, who is taking a curcuit training class. He wants to gain muscle but struggles w/ gaining weight since most of his food isn't absorbed...he has attempted to keep weight on by eating heavy fat foods & fast food. I know healthy foods are less calories. What can I suggest for food & how can I help w/ curcuit class?

In my response to Gary, I mention Holistic Fueling For Triathletesbook.

Chuck asks: I wanted to understand better why we benefit more from training, for example, like 6 days a week, as opposed to just going really hard 2 or 3 days in a row and then taking a day off?

Joshua asks: My bike sessions are all on the trainer right now due to the weather, so I have complete control over all the externalities that would throw off my planned session. When I have my longer aerobic rides on the weekend, should I focus on spinning fast at a low gear, or moderate on a mid gear, or slowly on a big gear to keep my HR in zones 1&2?

ArmiLegge asks via Twitter @bengreenfield How did Ben Greenfield eat as a kid and bodybuilder and how has his diet changed since. What are the results/differences?

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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.

Do you have a question for Ben? Scroll down on this post to access the free "Ask Ben" form... 

This is one of Ben's favorite cookbooks, and was written by today's guest.

In this January 12, 2011 free audio episode: a doctor that healed his mom's cancer with nutrition and detox, supplements to take before a fasted workout, body fat scale accuracy, how to fuel a cycling commute, do electrical stimulation devices work, what to do if you get too skinny when you exercise, advice for a vegan who is doing 3 Ironman triathlons in 1 week, to eat or not to eat before a workout, how to be a triathlon coach

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: He Healed His Mom's Lung Cancer Using Diet, Nutrition & Detox...

Dr. Josh Axe is a wellness physician and radio show host. He is on a mission to change the face of health in Nashville and around the world. He watched as his mother battled breast cancer in the early 90s, undergoing chemotherapy and a mastectomy. When she was diagnosed with lung cancer in 2004, Dr. Josh knew those procedures would never give his mom her health back.

They needed a new approach - the approach he had been using to get thousands of people well from all kinds of chronic diseases at his Exodus Health Center. This all-natural approach using diet, nutrition, detoxification, peace building and spinal correction allowed her body to heal from within. Following the advice and guidance of her son, Mrs. Axe is now in complete remission and currently in the best shape of her life. During our interview, I ask Josh:

You won't want to miss this interview with Dr. Josh Axe! Click here to get Dr. Josh Axe's book, "The Real Food Diet".

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Special Announcements

-Full food allergy panels now available directly through Ben Greenfield by clicking here.

-The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos.

-Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

  First Name Last Name Email Cell # (1+area code)

 

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

Listener Q&A:

======================================

[contact-form 3 "AskBen"]

======================================

chunkybearcub asks via twitter: @bengreenfield do u take anything before ur fasted am workout and how do they affect the fast? bcaas, l-carnitine, coffee, beta-alanine.

Jason asks: I have been tracking my weight, body fat % and muscle mass on a Taylor Scale and after hitting a low point 29.1% my body fat has started to go up, even though I'm eating at or below my Basal Metabolic Rate. Can body fat % on a scale fluctuate a couple of %? Or do I need to start modifying my diet?

Nick asks: To get my cycle miles up for the tri season I want to cycle to work. It is about 35 miles each way and will mean that I need to leave home at about 6 am. I was wondering what nutrition I should be looking to take on board immediately before and during the cycle .

Kelcey asks: I have been reading about EMS systems and thought I'd see if you would enlighten me on them. There are several different models and features (of course the more expensive models have more features and it seems like more powerful programs). They can get pretty pricey. Are they beneficial for injuries, recovery and/or warm-ups? Is it hard to place the electrodes? Does it take a lot of time? (I am already too busy). Are the more expensive models worth the extra money? I have been plagued by injuries this past season, although my physical therapist or my chiropractor have not specifically suggested that I get one, perhaps for this reason.

In my response to Kelcey, I mention podcast episode #71 about electrical stimulation devices.

Joel asks: My problem, if you can call it that, is that when I train I shed weight. I am thin and lean by genetics and even if I up my caloric intake, the high volume endurance and interval work drops my body fat real low. How can I compensate?

In my response to Joel, I mention the book Holistic Fueling for Ironman Triathletes and I also mention gut testing for nutritional malabsorption, available by clicking here.

Kyle asks: Ben, this summer I am planning on doing the equivalent of three Ironmans in a one week period, with the run portion on the last two days being an ultra marathon that I have yet to choose. I am a vegan. Any tips for recovery between the times when I am swimming/biking/running? Nutrition, stretching, compression, ice, etc.

                                                             

                                                                        The amino acids Ben recommends.

In my response to Kyle, I mention Recoverease and amino acid intake.

Josh asks: You mention a variety of supplements on your podcasts -- amino acids to fish oils to magnesium to coenzyme q10 to living greens to many many others. Would you be willing to list ALL the supplements you take and what each one is for?

In my response to Josh, I mention this supplements page, Pill Popping Podcast #10, and this supplements video post at the Rock Star Triathlete Academy: http://www.rockstartriathlete.com/rock-star-supplements/ I also tell Josh about Bionx and this video with Mark Allen.

John asks: You mentioned on one of your podcasts that you don't eat 2 hours before bed and don't eat before you work out in the morning. As I tried this (during my morning workout)I was listening to Getfitguy where you mentioned that you should eat before you workout. I'm just wondering which I should do?

Dave asks: I am a 44 year old triathlete. Up until recently I have done the majority of my running in the morning. I have now joined a group that does training on the track in the evening. For my morning runs pre run nutrition has not been a issue. Usually an energy bar or smoothie 1-2 hours previous seems to fuel my runs and cause no GI distress. Now I am faced with running after a day of eating. I am unsure of what foods to avoid during the day of the track workout and how to time my pre run fuel. I find myself caught between not enough and too much food. I have a sensitive stomach and am prone to G.I. distress. Any suggestions would be appreciated.

In my response to both John and Dave, I refer to this article about what to eat before and after a workout: the Post Workout Nutrition Debate.

Mark asks: I am just finishing my level 1 triathlon coaches course in Australia, i would like run a full time coaching business online - any tips. In my response to Mark, I mention my website http://www.triathloncoachguide.com

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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.

Do you have a question for Ben? Scroll down on this post to access the free "Ask Ben" form...

In this January 5, 2011 free audio episode: Why saturated fat isn't bad and vegetable oil could kill you, what's the difference between fructose in fruit and high fructose corn syrup?, how to use hemp protein, is it OK to take advil before exercising, advice from an 80 year old guy who raced an Ironman, what is the difference between threshold and VO2 max, do special breathing techniques make you perform better?

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Why Saturated Fat Won't Kill You But Vegetable Oil Will.

This is the oil that Udo talks about.

Udo Erasmus is an international authority on fats, oils, cholesterol and human health. Udo received his B.Sc. in Honors Zoology from the University of British Columbia and followed with graduate studies in Biochemistry and Genetics. Several years of research culminated in his best-selling book, Fats that Heal Fats that Kill, which you can get at Amazon by clicking here.

During our interview, Udo and I talk about the 3-6-9 oil. Here is a link to the one that I currently take. -----------------------------------------------------

Special Announcements

-The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details!

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

======================================

[contact-form 3 "AskBen"]

======================================

Patrick asks: Is there any validity to the claim that taking in natural sugars (honey, maple syrup, fruit juices) is somehow less damaging to your body that processed (HFCS) or refined (white sugar) sugars? I've heard that it has to do with what your body "recognizes as food," but haven't heard any convincing evidence that your body knows the difference.

Mer asks: I was wondering what is a good place to start with hemp proteins. I'm staring down hempseed oil, shelled hemp seeds and hemp protein powder. I've seen Jessa mix up stuff with the oil, but is that good for smoothies too? I can't buy all of them at the moment, so where would you start? Here's the recipe I mentioned to Mer, and here's a link to the LivingProtein.

1 cup cooked quinoa

½ cup shelled hempseed

1 cup chopped fresh flat-leaf parsley

1 cup grated carrots

2 tablespoons chopped fresh mint

1 bunch (1¾ ounces) chopped fresh cilantro

2 tablespoons finely chopped green onions

2 teaspoons dried basil, crushed between your fingers

½ teaspoon crushed red pepper flakes or dried Aleppo pepper

⅔ cup fresh lime juice (about 4 limes)

2 tablespoons pure maple syrup

¼ teaspoon sea salt, or to taste

Freshly ground black pepper

Combine all ingredients; toss and serve.

Brock asks: A few weeks ago I had a bit of a head cold. I was taking the product Advil Cold & Sinus to keep my symptoms minimized and noticed that when I went for a run I felt faster, lighter and like I could run forever. I thought it might be the Pseudoephedrine in the medication... so, once I was over the cold, I tried going for my LSD run about 20 minutes after taking one capsule of Advil Cold & Sinus and sure enough I got that energy boost again. My question is, I know Pseudoephedrine is a controlled medication in Canada (where I live) likely due to Meth Labs springing up and has been on-and-off the banned list for the olympics but is it safe to exercise when taking it? Is there any reason why someone shouldn't pop a couple of these before a road race, shinny game or even a marathon to get that energy boost?

Bill asks: I was wonder if you ever commented on this guy before, Lew Hollander, 80 yr old KONA Ironman finisher. What are you’re thoughts on his supplement recommendations? And is it only appropriate for older generation or can everyone benefit from his suggestions?

Kelcey asks: What is the difference between an interval workout using threshold vs. VOs Max? What is the difference between AT and VO2 max? Shawn asks: Just wondering if you are familiar with the breathing techniques described in BreathPlay and what your thoughts are?

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 December 29, 2010 free audio episode: How To Run A 10 Billion Dollar Company Division, Have a Family & Still Stay Fit, is it bad to do cardio after weights?, can you teach your body to sweat less, substitutes for common supplements, how to detox your body, how often should you breathe while swimming, should you exercise if you have adrenal fatigue, will a collagen supplement help sprains heal faster, non-surgical remedies for hernias, is it necessary to not to aerobics if you're doing high intensity cardio intervals?, is it OK for blood sugar levels to spike after a workout?

                                                                                                      

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: How To Run A 10 Billion Dollar Company Division, Have a Family & Still Stay Fit

In this featured topic, I interview Chip Bergh (pictured right), who operates the Men's division at Proctor & Gamble, while still finding time to be an age group champion and spend time with his family. During the talk with Chip, I ask Chip:

...how do you squeeze workouts in during the day, and still find time for family and business?

...what type of workouts do you do, or do you have a specific training philosophy?

...do you follow any type of nutrition plan or diet, or have you found certain tips and tricks to be helpful in your busy life? ...how do you stay fit when you travel?

...how do you eat healthy when you travel? ...do you have any insider tips and tricks for the listeners?

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Special Announcements

-The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -FromDecember 15-January 1, the Rock Star Triathlete Academy is letting new members for just one dollar, and  including some big bonuses. Click here to check it out.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

Kelcey asks: I have heard that doing cardio after a weight lifting session will stop certain enzyme activity and curb the "after burn" from a weight lifting session. That is why some people feel it is better to do cardio and weights either on different days, or one in the am and one in the pm. What are your thoughts on this?

Neil asks: I have done quite a bit of running in the past including 2 marathons ( I am now aged 42).  I would like to do another marathon but I feel I could greatly improve my chances of a PB if I could limit how much I sweat.  I feel that I sweat excessively and was wondering if this is a physiologically fixed piece of my make-up or if there is anything I can do in terms of training, diet or supplementation to influence and limit my loss of moisture?

Also - I live in the persian gulf state of Qatar and have very limited access to supplements.  I listened to your chocolate milk feature on the podcast recently and I would love to hear if you or your listeners/subscribers have any other "cheats" like chocolate milk used in place of conventional supplements?  I'm especially interested in post-workout recovery nutrition and/or energy boosters during longer training sessions in excess of 1 hour.

onekread23 asks via Twitter: @bengreenfield Do you have any suggestions on a holiday detox? To jump start the new year?

In my response, I mention:

Episode #29 with Anne Louise Gittleman

Colon Cleansing Kit

Enerprime

Oil of Oregano

Caprabiotics

Patrick asks: How often should one breathe when racing over a long course swim? I've noticed short-course Olympic athletes breathing very seldomly, every 4 strokes or so, but pro triathletes breathing every stroke during Olympic-distance and longer swims.

Joy asks: I was just recently diagnosed with adrenal fatigue. Doc changed my diet, & I'm changing my lifestyle--7-8 hours of sleep as opposed to 4-5, & I'm reducing my classes to lower my stress a bit. Doc says that cardio is off the table for me, especially running. I'm guessing stressful interval workouts are not allowed either. I can really feel the stress even when I even climb the stairs. Walking, yoga & weight lifting (not too much like P90X) are still allowed. I am concerned about this cardio restriction. I need a year off in order to properly heal my adrenals. Do you think that the walking, weight lifting & yoga will be enough for my heart muscle? Got any suggestions?

officialdillo asks via Twitter: @bengreenfield would taking a collagen supplement be of any benefit to the healing process of a soft tissue injury?

David asks: What's your view on non surgical remedies to inguinal hernias?

Graeme asks: I was reading about high intensity interval training. Firstly the article highlighted the types of people who could benefit and it sounded like me, ie strong endurance but could do with more power. The sessions were typical, fairly succinct workouts but the writer said to do the session for a 2 week block every two days and to not do any swim, run or even aerobic sessions in-between. He said to get the desired effect this was required. It seemed pretty extreme and I didn't understand why, do you agree or understand why the protocol suggests only doing HIIT to the exclusion of other training

Jack asks; I'm a diabetic and I'm getting back into lifting weights. I just started blasting my workout routine again and have noticed that my glucose is obnoxiously high after workouts - I'm insanely controlled with A1C's ranging from 5.9 at my lowest to 6.2 at my highest (6.0 is normal for a non-diabetic). Anyhow, glucose has been hitting the high mark after workouts - more than likely due to stress hormones signaling my liver to throw out some extra glucose to fuel my muscles - hardly the right thing for my body to do during bouts of low insulin between meals (no carbs, no need for extra insulin). Just curious if I am stressing my body too hard starting out again - if I should take things slower until my body gets used to the physical strain again or do I need to change my workout routine entirely?

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 December 15, 2010 free audio episode: what would happen if you quit eating carbs, how to get rid of that last bit of body fat, hyaluronic acid injections, putting aero bars on a road bike, TFL pain, irritable bowel syndrome in athletes, good sources of research for fitness and nutrition, alpha lipoid acid supplementation, what to do about dry skin from cold weather.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: What Would Happen If You Didn't Eat Any Carbohydrates?

In this featured topic, I interview Jimmy Moore (pictured right) from the Livin La Vida Low Carb Show! During the interview, Jimmy and I have a very frank discussion about eating a very low carbohydrate diet, and Jimmy answers these questions:

-How did you come to adopt a "low carb" lifestyle, and how do you define that lifestyle?

-How do you eat on a typical day?

-On your show, you have interviewed many well known folks in the health, fitness and nutrition field. Who have been your top 3 most interesting guests, and why?

-For weight loss or health, is there anything wrong with a non low-carb lifestyle such as veganism or vegetarianism, if somebody is still eating protein?

-How big of a problem is heart disease risk among low-carbers? -Aside from listening to your show, what are the best resources, books or videos you'd recommend to people who want to go low carb?

During the interview, Jimmy mentions the book "Good Calories, Bad Calories" by Gary Taubes.

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Special Announcements

-The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos.

-For the next 15 days (December 15-January 1), the Rock Star Triathlete Academy is letting new members for just one dollar, and  including some big bonuses. Click here to check it out.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

                                                                                                    

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

Now offering free 1 month membership to Ben's Body Transformation Club to the best questions!

Justin asks: My question is about losing body fat. I carry my excess in my thighs and in my low abdomen, I'm about 12% body fat and it's all in those areas. How can I get rid of the last bit? I'm a triathlete who finished my first half ironman this past summer, and now in the off season I'm focusing on weights, would starved cardio work every morning if it was say 30 minutes at moderate intensity? I'm not looking to gain cycling fitness doing this.

bigpaully1 asks via Twitter: @bengreenfield how do you feel about hyaluronic acid being injected into a knee to reduce pain in that joint.

Jake asks: does it make sense to add clip on aero bars to a standard road bike? It seems to me that the geometry of the road bike does not lend itself well to being in the aero position, and that riding in the regular drop bars is more efficient. Would love to hear your thoughts.

Mike asks: In your experience with your athletes, has anyone ever complained of TFL pain/syndrome? I've had a few massages, ice, NSAIDSs, A.R.T., Graston, stretching, strengthening, refrained from all running, dry needling, hydrotherapy jets, and witchcraft. And after 7-8 weeks, the pain is no better, just disappeared a few times only to return the next day. No pattern of when it feels better, but it doesn't hurt during any activity except running or 1-leg squats (2-leg squats are 100% pain-free). I'm not a crazy runner, I'm like one of your athletes, just 10-15 hours/week max, and I rarely run more than 30 miles/week. It only bothers me during running (walking sometimes), though it feels worse the next day, and I've only run 2x in the past 3 weeks. Glutes, hammys, and quads are good to go (strong, flexible, rested). Psoas/obliques are a little tight on the injured side.

In my response to Mike, I recommend he try my "Bulletproof Knee" program.

Billy asks: I think I recently developed IBS and I was wondering if you can talk about IBS in athletes. My doctor took blood tests and stool samples (all negative) , and a xray of my abdominal area and the results says I have a large amount of stool present at the time of the xray. I like to note that I do go 1-3 times a day, but most times a don’t feel fully relieved. I’m currently playing around with my diet and hoping that this will help. The doctor thinks I may eat too well and that its causing me to be constipated. I drink lots of water 3 litres a day. I’m adjusting my serving sizes and time between I eat because I tend to eat too much. From all my training, I tend to feel I need to eat a lot in one sitting ( avoiding this now). Do you have any advice?

Here is the link to the parasitic testing from Unikey Health Systems that I recommended for Billy.

Blaine asks:I know that you do a ton of research of various journals and publications in putting together your website and podcasts. I would really like to learn more about exercise science and nutrition and I was wondering if you could give me some suggestions of some good journals or websites to follow or ones that you get the most information from. Also sometimes you mention some of the research studies when answering questions on the podcast. I was wondering if it would be possible for you to site those research studies in the show notes. If it is something that is not that easy to do don’t worry about it, as I know that you already put a lot of work in.

In my response to Billy, I mention Alan Aragon's Research Review, the National Journal of Strength and Conditioning Research, PubMed, and the Stone Hearth Newsletters.

Patrick has a call-in question about cold weather, dry skin and lotion. Pete asks: I have a question regarding the R isomer of Alpha-Lipoic Acid.  I have heard that R-ALA can be used to improve blood glucose levels and possibly prevent some fat gain by increasing insulin sensitivity.  Also, I have heard that the generic Alpha-Lipoic acid is a 50/50 blend of R & S ALA, where the S isomer has no use and can even be harmful. What is your opinion on supplementing with R-ALA to improve insulin sensitivity? Do you think there is any benefit of taking say 150mg of R-ALA vs. 300mg of a standard ALA supplement?

Congratulations to Pete, who wins a free month of Ben's Body Transformation Club for asking the best question!

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 episode

Vote in the Podcast Awards for this podcast!

In this December 9, 2010 free audio episode: what others won't tell you about metabolic typing, using sodastream to make your own carbonated water, best way to gain muscle weight fast, how long can you eat whatever you want after exercise, gluten free bread, do nutrition supplements expire, a supplement called Serrapeptase, how much carbs, protein and fat should you eat, shin splints, alternatives to dairy and soy milk, body fat measurement accuracy, interpreting hormone test results and nutritional response testing.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: What Others Won't Tell You About Metabolic Typing

In this featured topic, I interview Tim Monaco from Bioletics about some hidden secrets and common questions about Metabolic Typing. During the interview, Tim discusses everything from why some people shouldn't drink soda water to why certain types of meat don't work for well for specific metabolic types.

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Special Announcements

-Next week will be the big announcement about the Inner Circle podcast.

-There is still time to get in with the early bird discount for Ben's triathlon training camp in Austin Texas from Jan 31-Feb 7, 2011. Click here to get in now!

-Ben makes several cameo appearances in this highly inspiration new move called "17 Hours". Check it out now for $1.99!

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

                                                     

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

Now offering free 1 month membership to Ben's Body Transformation Club to the best questions!

Jess asks: I would never (ever!) use the Sodastream to make – well, soda – but I keep seeing it in stores and wonder if it might be a more economical option to quench my carbonated water thirst, as opposed to purchasing bottles of Pellegrino.  Can you think of any ways in which this device may be less optimal for one’s health than bottled sparkling water?  Or is it pretty much par for the course?

Billy asks: I am a hard gainer currently @ 168 and would like to get up to 185lbs.  My resting metabolic rate is 2700 calories.  What is the best approach and what are the best foods to eat to gain weight in a timely fashion.

baldzach asks via Twitter: @bengreenfield After exrciz you can eat what you want, sort of. How long does this effect last, what is the curve of its efficacy?

Graeme asks: I've been looking at gluten free bread options and was wondering what your opinion was on these breads and whether any if them had other issues other than gluten. I'm aware that toasting linseed bread has potential issues but no other view on others. Also, what is your opinion on Chyawanprash, how should I use it and is it good for a fast oxidizer?

Justin asks: My question is about expired supplements. Do powdered supplements such as whey protein or glutamine actually expire or is there a date on them because of food regulations? What about capsule supplements such as beta alanine or kre-alkaline?

Wenzel asks: What advantages/ disadvantages to have a daily intake of "Serrapeptase" in recovery, athletic performance, protein absorption, etc?  I'm hearing an increase of people at the gym talking about it and how they are able to recover quicker to have another hard workout the following day.

Daniel asks: What is the macronutrient composition set in grams per kg body weight for an average person (not a for sport maniac) trying to shed a few pounds (at moderate pace like max 0.5kg/week)? Is there any scientifically validated rule out there telling us how much % of kcal intake we should allocate per meal (breakfast, snack, lunch, snack, diner). The same question goes for the corresponding macronutrient composition breakdown per meal.

Michael asks: I think I have posterior shin splints that were caused by a long run that I did that I wasn't ready for. What is weird to me is that no matter if I run or not they still hurt the same. I have done a half-marathon and 5k since I have gotten injured and they didn't give me any trouble. I can do training runs, but the pain can be a little uncomfortable. I have heard you recommend topical magnesium on your podcast before as a natural anti-inflammatory and was wondering if that might be helpful in my case. Also, if you have any other recovery advise please let me know. Thanks

Tony asks: I'm struggling to find an easily bought dairy free/ soy free milk alternative in the UK. You really are spoilt in the US for choice. Rice milk I find high in sugar in the UK. Could you check the ingredient list on Kara dairy free coconut based milk replacement and see if you think it's a healthy option. Here is the website: www.karadairyfree.com/

Glen asks: My passion is bodybuilding, the natural way. Saw on your pacific fit site that you have competed in bodybuilding and want your recommendations for my 1st competition in the buckeye natural contest in april 2011. What is your opinion, thoughts, comments on the bod pod accuracies and how it relates to calipers?

Anonymous asks: I have had low testosterone for a number of year now stemming from my eating disorder.  I recently had my levels tested and here were my results:

Testosterone: 95

FSH: 5.2

UH: 1.8

My doctor just sent me this print out, however, and didn't discuss what these numbers mean.  Could you help me understand what they mean and how low they are?  I know I've asked before, but do you think these results stem from having too low a body fat, too low a body weight, over-training, or something else entirely?  I have definitely noticed higher levels when body weight was higher and I had more muscle on me. Any tips for increasing my overall levels?

Mike asks: Are you familiar with Nutritional Response Testing, and if so what are your thoughts on it?

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 December 1, 2010 free audio episode: Is too much Vitamin D toxic, why running is harder than biking, are apple seeds toxic, how can sugar cause accelerated aging, how do foods cause inflammation, how can inflammation be tested, why does the skin itch from pool workouts, good nutrition resources for kids, and Gymstick vs. TRX

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: The Top 11 Most Important Factors For Recovery From Workouts

In this featured topic, I interview the team from Restwise about how to know if you are truly recovering from your workouts, and what you can do about it. You may have read a previous article here about Restwise, and this audio interview goes into greater detail. One of the key individuals I interview in this free audio is Dr. Vern Neville, who provided the primary scientific expertise on which the Restwise algorithm was based. Vern has spent several years studying the science of recovery and advising elite professional teams on how to incorporate optimal recovery protocols into their training plans, and has been involved in elite sport for over 15 years. He holds a Ph.D in Sports Science from Loughborough University and is a Certified Strength & Conditioning Specialist (NSCA), a member of the American College of Sports Medicine, the National Strength & Conditioning Association and the British Association of Sport and Exercise Sciences.

Video #1: Restwise Recovery Software Demonstration & Overview

httpv://www.youtube.com/watch?v=YFPyAiLue9o

Video #2: Restwise Coach's Platform

httpv://www.youtube.com/watch?v=MJ7iS8CyYz4

Video #3: Coaching With Restwise

httpv://www.youtube.com/watch?v=mW6lz_hhrZA

Click here to try Restwise now or to learn more.

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

Special Announcements:

-Stay tuned for some very cool updates about the Inner Circle podcast.

-Did you know that in IRS Publication 502 for Health Savings Accounts, you can include in medical expenses amounts you pay to lose weight if it is a treatment for a specific disease diagnosed by a physician (such as obesity, hypertension, or heart disease). This means that any of the programs offered by Ben Greenfield can be 100% tax deductible from your Health Savings Account!

-Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

                                            

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)   ---------------------------------------------------------------

Listener Q&A:

Now offering free 1 month membership to Ben's Body Transformation Club to the best questions!

Lee (and others) ask: I know you are a big proponent of Vitamin D and its ability to boost the immune system. What do you make of the new report by the Institute of Medicine?

Cynthia asks: I am training with a heart rate monitor, and when my heart rate is 135 bpm while running on flat terrain, it feels so much easier than when my heart rate is 135 bpm while biking on flat terrain. Am I actually exerting more effort to get my heart rate to 135 bpm while biking versus running, or is it just perceived effort? Is there any difference from the point of view of my cardiovascular system between a heart rate of 135 bpm while running versus biking?

David asks: I saw Jessa put an entire apple in her green smoothie. This website says the apple seeds are mildly poisonous, containing a small amount of amygdalin, a cyanogenic glycoside: Could you explain this to me?

Mike asks: Ben, really enjoyed the interview with Robb Wolf. Here's a couple of questions. What did Robb mean when he talked about "glucose sticking to proteins causing accelerated aging"? Also, regarding inflammation; we're all familiar with the pain of inflammation from acute injuries or irritated joints from overuse, but how is inflammation caused by dietary factors manifested? It sounds as though one may not even be aware of it's presence. Lastly, Robb mentioned "inflammatory markers". Are these a quantifiable entity detectable and identifiable in a blood test?

PapaLouie asks via twitter: @bengreenfield Hi Ben, Can you tell me why I get an itching feeling after my indoor pool workouts during the winter months and how to avoid?

In my response to PapaLouie, I mention lotion from http://www.tri-swim.com/

Stuart asks: I'm a science teacher in the UK and although I have a chemistry degree and no formal nutritional training, I have to teach 12-13 year olds about food types and how digestion works.  However, the curriculum does not go into much detail - just that starch is made up of sugar, proteins are made up of amino acids and fats are made up of fatty acids and glycerol.  we then go into the existence of deficiency diseases and that people need carbs, protein, fats, vitamins, minerals, water and fibre to be healthy. We do not mention the different vitamins and what we need them for or the correct proportions of the 7 food types that we need. Do you know of any good lessons about healthy eating and exercise that actually give my students some useful information that they can work with rather than the miniscule amount my government considers adequate?

In my response, I mention http://www.whfoods.com

eliteon3 asks via Twitter @bengreenfield: How do you compare Gymstick to TRX? Which is best for buck? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 episode

-If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations.

In this November 25, 2010 free audio episode: TRX training, getting moody after workouts, weight loss plateaus, a drug called feraheme, whether women should use protein or L-carnitine, recovering faster from injuries, using balance balls for chairs, when to take multi-vitamins, lifting heavy weights before a race, metallic tasting nuts, blood in urine after exercise, aspartate in supplements, organizing vitamin intake, and swimming faster.

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.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Special Announcements:

-Chef Todd has a huge Cyber-Monday special approaching! Click here to get in on the action.

-Ben Greenfield is racing a triathlon in Thailand to raise money to build a school for Thai children. Click here to donate to the cause!

-If you want to keep the Inner Circle Podcast going, please click here or click the button on the left to sign up for $10 donations.

-Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

                                             

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

  First Name Last Name Email Cell # (1+area code)

       

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

Listener Q&A:

 

Now offering free 1 month membership to Ben's Body Transformation Club to the best questions!

aneonekread23 asks via Twitter: @bengreenfield any thoughts on TRX?

Darrell asks: I am 45 and exercise to keep fit. I do a powerlifting workout 1 or 2 times a week. All of my workouts are early in the morning. By late afternoon on those power workout days, I have a significant mood change. I become short tempered and prone to overreact. Is there something metabolic that can cause this type of reaction? Are there any general recommendations for tuning my diet to avoid these mood swings?

Erik asks: "I recently suffered muscle strains to what I believe is the upper hamstring or where it attaches near the gluteus. What is the best way to recover without losing fitness and minimizing recovery time?"

In my response to Erik, I outlined my Wolverine recovery manual, and mention my USAT Injury Recovery webinar (you can scroll through the .PDF file below)

 

Gabriela asks: I would like to know your opinion regarding the intake of Whey Protein and L-Carnitine for women? Richard asks: My wife was doing a cleanse through bioletics. She lost 25 lbs over 2 months but has hit a plateau. Her calorie intake is about 1000 per day. She also just started exercising. This coincides with her plateau. She also feels her time of the month impacts her loss. I am interested in your thoughts.

chunkybearcub asks via Twitter: @bengreenfield what do you think about feraheme injections for exercise induced anemia?

Justin calls in and asks:  1.  What do you think about balance ball chairs for work? 2.  Is there an optimal time to take vitamins?  I take Peter Gillham's Organic Life vitamins after dinner with fish oil and my stomach is always growling at me at when I am in bed.  I take them at night because they have to stay in the fridge, which I don't have access to at work.

Christian asks: I noticed that I race significantly faster at long distances if I lift heavy weights during my taper weeks. Why?

Aaron asks: My best friend and I just experienced what is known as "pine mouth". We purchased a bag of pine nuts to throw on our salads. A few days after consumption we were experiencing a hard to describe taste in our mouths. The metallic, alkaline, bitter taste hit us both at the back of the mouth at the back of our tongues. The taste came on strongest just seconds after chewing and swallowing. The taste lasted one week after only eating the nuts at one meal. Can you help explain what is going on here?

Jen asks: I have been using your Shape21 program. I have lost 10 lbs in three weeks and run 1min/mile faster. The only problem I'm having is blood in my urine. My urologist cannot see anything wrong. I guess this happens with running. I have had this problem before with marathon training. However it seems to be more frequent and I am running much lower mileage. Can the supplements make me more susceptible to this? Anyone else mention this to you? Perhaps it the weight training. I'm not too worried just curious.

Rob asks: In an earlier podcast, you addressed aspartic acid/aspartate and included some general caution about aspartate. I would appreciate it if you would please explain more about its function, effect and dosage in supplements, specifically in Lean Factor.

Jessi asks: Have you ever discussed the best way to streamline the way in which you take them? I know you're not a "supplement whore" as I think you've dubbed it, and I'm no "slut for supplements," but I still find it difficult to organize the few that I do take into daily/twice daily doses. Should I line everything up for a week's worth of doses? If so, do you put the supplements in baggies? pill containers? your pockets?! You get the idea. Or do you just dip into the bottles from where the supplements originally came?

Nicki asks: Can't seem to get any faster swimming.  I did my first IM swim…did it in 1:07…and typically average about 1:35-1:40/100 m….is there a point where you can only be so fast swimming?  Had stroke analyzed, got some personal coaching, but just can't seem to swim faster.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

           

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 episode

-If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations.

In this November 17, 2010 free audio episode: Robb Wolf and the Paleo Solution, glucosamine chondroitin vs. MSM, is it a myth that electrolytes prevent cramping, how to stay fit when you can't run, and whether converting slow twitch to fast twitch muscle is a good idea.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Robb Wolf & Everything You Need To Know About The Paleo Diet In this podcast, Ben Greenfield interviews Robb Wolf about the Paleo diet, and Robb's new book "The Paleo Solution". Robb discusses why he wrote the book, what's different about the book, and then:

-Walks us through a typical day of eating a Paleo diet...

-Discusses evidence that that Paleolithic man ate grains or bread...

-Answers questions about milk and dairy....

-Talks about the argument that today, our average lifespan is over double of that of Paleolithic man....

-Addresses how to incorporate or remove the following from a Paleo diet: bananas, rice, coffee, quinoa, whey protein powder, creatine, regular potatoes, sweet potatoes, stevia, booze...

-And much more!

Click here now to get Robb's new book, "The Paleo Solution".

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

Special Announcements:

-Ben Greenfield is racing a triathlon in Thailand to raise money to build a school for Thai children. Click here to donate to the cause! -If you want to keep the Inner Circle Podcast going, please click here or click the button on the left to sign up for $10 donations. -

Click here to nominate BenGreenfieldFitness in the Health/Fitness category for the Podcast Awards.

-Contact Ben Greenfield via e-mail by clicking here if you want the brand new, 2011 two piece BenGreenfieldFitness racing uniform ($99+S&H). Important: you must e-mail Ben by this Friday if you want to get in on the order. Sizing chart available here. To see a picture of Ben wearing a triathlon racing uniform made by this same company, visit http://bengreenfieldtri.blogspot.com.

-Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas!Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

  First Name Last Name Email Cell # (1+area code)

       

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

Listener Q&A:

gmurran asks via twitter: @bengreenfield: Which is better Glucosamine Hydrochloride vs. Sulfate for athletes?

Patrick asks: Just how important is it to supplement electrolytes during exercise? The most recent Tri-Talk podcast made some pretty bold claims about the need to take in salts during exercise; more appropriately the lack of need in most situations. He went on to say that the only reason one would put such a premium on taking in salts while exercising is if he or she knows from personal experience that salt either helps or doesn't hurt. What is your take on the issue?

Here's a link to the podcast that Patrick refers to.

Chuck calls in and asks a question about converting slow twitch muscle into fast twitch muscle in the off-season, and whether it will help him with triathlons.

Jeff asks: I've thought that I've been suffering with plantar faciitis, but have actually been diagnosed now by my podiatrist with Tarsal Tunnel Syndrome. I'm a runner and looks like running is out during rehab and recovery. What types of fitness activities would you recommend?

Laura asks: I had two arthroscope surgery on the same knee in the past two years. The first was a torn meniscus due to jumping on a trampoline, and the second was cartilage damage clean up. It's been 10 weeks since the second surgery, and my knee is still very painfully sore and full of edema. The doc says I need time for the lubricant to build back up, but I am almost to the end of that time frame. This injury has compromised my lifestyle tremendously and shudder to think I may kneed(ha) more surgery. Do you have any suggestions for my knee, particularly any kind of supplement you might recommend?

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

 

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 episode

-If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations.

In this November 10, 2010 free audio episode: Bionx Supermodel Interview Part II, the ketogenic cycle diet, smartphone apps for calorie counting, barefoot cross training, is distilled water healthy, commuting to work on a bike, taking fat loss supplements before a run, doing a half ironman after a marathon, pain on the inside of the knee, and cramping from tea and coffee.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Bionx Supermodel

You can access Part I of this interview by clicking here. James Autio is considered to have one of the most brilliant micro-nutritional minds in the world. James has been providing a top-secret "legal" performance enhancement aid to world class athletes, soldiers, and high-level CEO's for years. In this audio interview, James is introducing the theories and practice behind his greatest creation ever, entitled "Bionx Supermodel".

Click here to learn more about Bionx Supermodel, and to get access to the .pdf's and information that James discusses in our interview.

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

Special Announcements:

-If you want to keep the Inner Circle Podcast going, please click here or click the button on the right to sign up for $10 donations.

-Click here to nominate BenGreenfieldFitness in the Health/Fitness category for the Podcast Awards.

-Contact Ben Greenfield via e-mail by clicking here if you want the brand new, 2011 two piece BenGreenfieldFitness racing uniform ($99+S&H). Important: you must e-mail Ben by this Friday if you want to get in on the order. Sizing chart available here. To see a picture of Ben wearing a triathlon racing uniform made by this same company, visit http://bengreenfieldtri.blogspot.com.

-Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas!Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)         ---------------------------------------------------------------

Listener Q&A:

Dan asks: I have read about the ketogenic cycle diet and wonder if you could provide a brief review of it.

Alan asks: Is it possible that drinking caffeine - tea or coffee - before working out can cause cramps? I ask because I have repeatedly been getting cramps in both the right side of my neck and my chest.

Mike asks: I cook a lot, mostly with "real" food, and generally it's pretty complex. Do you know of any smartphone apps that you can plug either a recipe into and then it will tell you what the nutrient/calorie content of a set amount would be? Paul asks: Just wondering, with so much focus on the benefits of barefoot running, wouldn't it make sense to do cross training barefoot. I usually do yoga and core workouts barefoot as I feel it gives me a little more of an unbalanced feeling. Other than considerations of things like weights falling on your feet, and athletes foot in a gym, couldn't all cross training benefit from going barefoot?

Les asks: I was wondering what your opinion on drinking distilled water on a regular basis was.

sensei_k asks via Twitter @bengreenfield: Any adjustments needed to periodized tri training to accommodate aerobic 10 mile rides to & from work (5 days)?

John asks: Next year my current race schedule has me running a marathon with my son one weekend and competing in a 1/2 ironman the following weekend. Is one week enough time to recover from an "easy" marathon effort in order to truly compete in a 1/2 ironman the following weekend?

Jeffrey asks: I am currently training for a Marathon and because of my schedule I do all my runs in the early morning. Typically I will run before I eat and then within 45 minutes of my workout. For my long runs I need to fuel up so I eat first thing. I am overweight (5'10" / 210 lb.), so I am using the LeanFactor and ThermoFactor supplements. My question is this, should I take the supplements before I workout (1 hour before Meals) or should I wait until my second meal of the day before starting the daily regimen?

Chris asks: I have some moderate inflammation on the inside side of my left knee. Do you have any advice on how to relieve this pain and/or stretch this area of the body and how to strengthen my body laterally w/o a recurrence of this pain?

Graeme asks: Just wanted to get your advice on some exercise that will help to prevent Runners Knee.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):            

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 episode

-If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations.

 

In this November 3, 2010 free audio episode: How Do Navy Seals, Jet Fighter Pilots & Ironman Triathletes Get That Extra Edge, sitting vs. standing at your job, is grazing unhealthy, a recovery supplement you put in your coffee, using amino acids during training, which days of the week should you workout, jogger's nipple, triathlon bikes vs. road bikes, eliminating sweat smell, natural alternatives to antidepressants, and what tests to ask for at your doctor.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: James Autio

James Autio is considered to have one of the most brilliant micro-nutritional minds in the world. James has been providing a top-secret "legal" performance enhancement aid to world class athletes, soldiers, and high-level CEO's for years. In this audio interview, James is introducing the theories and practice behind his greatest creation ever, entitled "Bionx Supermodel".

Click here to learn more about Bionx Supermodel, and to get access to the .pdf's and information that James discusses in our interview.

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

Special Announcements:

-If you want to keep the Inner Circle Podcast going, please click here or click the button on the right to sign up for $10 donations.

-Thursday, November 4: Click here for more information on Ben Greenfield's upcoming USA Triathlon Webinar entitled "Advanced Techniques for Faster Injury Recovery", which will teach the injured triathlete or triathlon coach how to go beyond the simple "ice it" principle of injury recovery, and incorporate technologies such as automated compression, nutrition supplementation, meal modification, physical therapy modalities, cold laser and other tactics used by professional sports teams, but underutilized by the general coaching and triathlete population. The webinar is Thursday, November 4!

-Sunday, November 7th: In this free webinar, Chef Todd will be revealing his best chef secrets and methods for:

-Planning a holiday menu for variety and budget

-Precise grocery shopping to avoid wasted money

-Chef secrets for the most moist bird you've ever been proud of

-Stuffing and carving techniques for an attractive holiday serving platter

-The best methods for using leftovers to extend the investment in your meal

-Best Pot-Luck tips for wow-ing them at the neighborhood get-together

-And more secrets and shortcuts for a stress-free holiday meal

...with a cooking class entitled "Holiday Cooking Success Class", and all you have to do is pre-register by clicking here to get access to the FREE class on this Sunday, November 7th.

-Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas!Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

David asks: Just read an interesting article on MSNBC's website that suggests that even if you exercise regularly, sitting at a desk for any significant length of time is killing you. I've heard you talk about standing during the day, but this can be awkward for many jobs. Any comments on the article? http://www.msnbc.msn.com/id/39523298/ns/health-mens_health/

In my response to David, I mention the Trekdesk Treadmill Desk. James asks: When you graze, is there an increased risk in regards to consistently elevated blood sugars? I know it will make a difference if I'm grazing on candy and refined/processed food items, but what if I'm grazing on highly nutritious food items?

BrockSky asks via Twitter: @bengreenfield What do you think of www.caffedicorsa.com? I use it after a long run, in a lattè, with a banana and a handful of almonds.

Joel asks: I've been experimenting with using amino acids in capsules during long training runs and marathons. Long story short I seem to notice a positive effect; feeling better during my runs, less pain and faster recovery afterwards when I use them compared to when I don't. Do you know of any research that supports this apparent effect and do you have any experience with this yourself?

Hunter asks: I'm completing my first year of participating in road races and triathlons. I work full time and, like most age group athletes, do my long run and bike workouts on Saturday and Sunday. My work schedule has changed to four 10 hour shifts a week and now have Thursdays off as well as the weekend. How could I make best use of the added oppurtunity to train on Thursdays?

anksH asks via Twitter: @bengreenfield ..have u touched on joggers nipple and what can be done to heal or protect them?? Painful!! Andrew calls in with a question about road bikes vs. tri bikes.

Christian asks: How do you get the sweat smell out of heart rate monitor strap or iPod arm holder?

In my response to Christian, I mention ActionWipes Spray.

Rodrigo asks: I suffer from anguish and anxiety and have been taking clonazepam (similar to Prozac). Is there any suggestion you could have on some other supplement which does not need of a medical prescription, which really is  a pain and makes it double as expensive? Prozac: Panacea or Pandora? the Rest of the Story on the New Class of Ssri Antidepressants Prozac, Zoloft, Paxil, Lovan, Luvox & More.

Peter asks: I have recently focused on healthy fat intake, vitamin d, and other supplement strategies. Bioletics testing is an option for me but I have good health insurance from work and plan to get bloodwork done soon. If you had to get a complete assessment of your health using standard blood tests available through a physician, what tests would you request? I plan to minimally have the following checked: TSH (I have mild hypothyroidism), testosterone, vitamin D, and vitamin B12. What else can I request to get these all done in one shot?

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

See omnystudio.com/listener for privacy information.

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

                       

Ben Greenfield (pictured above) just returned from racing a triathlon in Jamaica to respond to this week's massive listener Q&A

Click here for the full written transcript of this episode

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Special Announcements:

-Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. In addition, if you're a TrainingPeaks user, you can get full access to Ben's training libraries and videos by following the instructions in the video below:

httpv://www.youtube.com/watch?v=vyXd_G0MijY

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)         ---------------------------------------------------------------

Listener Q&A:

Bethany asks: After my second baby I experienced a fairly significant diastasis recti and have been avoiding crunches, back-bends, and front planks upon advisement these may worsen the diastasis.  I have been trying to hold in my transverse abdominis muscle with all weightlifting and started performing the side-planks you recommended after your last podcast.  Are there any other exercises you think may be useful for helping the split close?

Greg asks: I train with a triathlon team for Ironman and Half Iron distance races. The front runners tend to form a tight peleton during bike training, drafting heavily and taking turns with the lead. I've avoided this, not only because you can't draft during a triathlon, but because it seems like I would be cheating myself out of the complete workout. For example if we had a 100 mile ride, if I was in a peleton, would it turn out to be an effort of a 70 or 80 mile ride?

Rick asks: I am sure you probably read the headlines about this swimmer's unfortunate death during a race -- I never thought about heat exhaustion during a swim. I was just wondering if you had any thoughts on this topic that you could share in your podcast.

http://www.foxnews.com/sports/2010/10/24/swimmer-dies-overexertion-race-uae-officials-say/

Ron asks: You spoke about taking "fish oil" for joint improvement.- how often and in what form do you use it? Also, I curious about the Double Bonded Protein....taking it 6x a day seems like a lot.! Is this due to your body size and consumption of calories? Would you recommend this to someone who is 5'11" 175 or do you need to take a hard look at each indiviudals need for fueling and recovering to determine whats the right amoun for them to take? Nutrition cover at your triathlon training camp?

In my response to Ron, I mention the Pharmax capsules and Udo's from Bioletics.

Erin asks: I think you might be able to help me with a problem I have been having for quite some time (progressing over a year). I am experiencing quad fatigue and ache (right side only) while riding my bike. Sometimes the fatigue goes down into the outer calf. The symptoms come and go depending on resistance (hill/wind will aggravate thigh more). It happens on all bike rides, but it can be quite frustrating on longer bike rides. Yesterday I did a flat 90 miler with a lot of wind averaging 18mph. It was pretty tough. I took in 1700 calories (excessive I think), thinking that caloric intake might be the problem. No change. I have had numerous sport muscle massages, most recently every 2 weeks, and have noticed little change. My bike has been fitted and refitted by a respectable fitter 3 times in the past 5 months. No change in the hamstring fatigue. Been to chiropractors, and PT's that were no help. Kevin asks: I am a 61 yr old male, I exercise regularly and am very fit. I engage in hillwalking which can be quite strenuous at times. Recently I noticed that no matter how much water I am drinking during a normal working day my urine is quite dark. By chance I had a routine blood test that showed bilirubin at 23 (norm

See omnystudio.com/listener for privacy information.

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

                Mike Before

Click here for the full written transcript of this episode

Mike, pictured above at over 400 pounds, is interviewed in this episode...scroll down to the bottom of this post to see what Mike looks like now!

In this October 20, 2010 free audio episode: getting rid of a stubborn gut, combining strength with endurance training, and how to lose over 220 pounds.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: How To Lose 220 Pounds

In today's featured topic, I interview Mike, who originally asked a question in Podcast #108 (listen to that podcast by clicking here), and whose story is below (from Pantagraph.com). We talk in detail about how he lost the weight.

Triathlete Mike Bernico isn't sure how much he weighed at his peak two years ago. His scale didn't go higher than 380, and the needle was pinned.

"I was almost 400," guessed the technical analyst at State Farm Insurance Cos.

He stood 5 feet, 10 inches tall and his waist was 50 inches around. Today, Bernico, 32, weighs 178 pounds as he prepares for the upcoming Tri Sharks Classic Triathlon at Comlara Park near Hudson on June 5. His body fat measures just 8.1 percent. His waist is 32 inches.

Bernico made small lifestyle changes at first.

"Like not having an entire pizza for dinner," he said with a smile.

Better menus and portion control came next. At 330 pounds, he started strength training. He bought a recumbent bicycle trainer and started to spin his legs. His knee withstood the challenge. After a time, he bought a road bike and rode outside. By the end of 2008, he could go up to 60 miles at a time.

That's when someone urged him to complete a triathlon, where participants are timed as they swim, bike and run. One of the fastest growing sports in America, participation grew by nearly 70 percent to nearly 1.1 million from 2006-2008, according to the Outdoor Foundation. USA Triathlon, the sports governing organization, had 53,000 members in 2004. That number is more than twice that today.

Approached with the idea of being a triathlete, Bernico's response was, "No way."

But he found a couch-to-5K (3.1 mile) training course that gradually ramps up running time and distance. He practiced swimming. He did a short triathlon in Sullivan in April 2009. Last June, he found himself on the shore of Evergreen Lake at Comlara Park with other triathletes ready to hit the water at the start of the Tri-Sharks Classic Triathlon, a sprint-distance race named after Bloomington's triathlon club. Athletes swim 600 yards, bike 12.5 miles and run 3.1 miles.

McLean County is becoming a hub of triathlon and endurance sports in Illinois and the Midwest. The field of 600 fills up in a matter of minutes when registration opens several months before the event, said race director Colleen Klein. Bernico will be joined by his fiancée, Lana Fryer, 27, a Bloomington pharmacist, who will compete in her first triathlon.

Mike Mikel of Bloomington also will do his first sprint triathlon. Mikel started bike riding and later added swimming and running to get back in shape before he turned 40. He signed up for the triathlon when he realized he was doing all three sports during workouts.

"This (competing in triathlons) gives me another goal," said Mikel, who also is using triathlons as a way to raise money for The Children's Foundation of Children's Home + Aid, where he is a board member. (See the outdoor column on F-1.) The Children's Foundation will be title charity sponsor for the Tri Sharks Classic in 2011.

As for Bernico, he plans to do an Olympic-distance race at the Evergreen International Triathlon July 17 at Comlara Park, where he placed fifth in his age group last year. Distances are doubled to 1,200 yards in the water, 25 miles on a bike and a 6.2 mile run. He also will compete at Steelhead, a half Ironman in Bentown Harbor, Mich., at the end of July.

In 2011, he plans to complete an Ironman triathlon, which many consider the most grueling athletic test of all. The race tests the limits of physical endurance with a swim of 2.4 miles, a bike competition of 112 miles and a marathon distance run of 26.2 miles. Competitors must complete the entire 140.6 miles in 17 hours. Bernico, who blogs at http://iron-path.blogspot.com, weighs and logs everything he eats now. Those small healthy changes have led to a diet without processed foods.

"I'm very careful," he said. Still, he exercises so much now he still loses weight even though he's eating a normal 3,000 calories a day. The irony amuses him.

"I'll just have to eat more," he said, with a laugh.

Perhaps more important than the weight loss is the attitude change that has accompanied his transition, he said. He's gone through tough times with a more positive outlook.

"It's changed everything in my life," Bernico said. "It's brought a different perspective into things. I've learned about nutrition, staying active and healthy, but I've learned no matter how bad things get, no matter what happens, I can suffer through it. After you do a triathlon, there is nothing you can't do. It's the triathlete mindset."

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Special Announcements:

-Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. In addition, if you're a TrainingPeaks user, you can get full access to Ben's training libraries and videos by following the instructions in the video below:

httpv://www.youtube.com/watch?v=vyXd_G0MijY

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)         ---------------------------------------------------------------

Listener Q&A:

Listener Mike asks:  My question concerns the timing of weight workouts relative to endurance workouts. What is the correct timing for hitting the weights if on the same day as a swim, bike or run workout? Should a strength session fall immediately after a ride or swim or with a few hours between? Should they be avoided on long days all together and fall on easy and rest days? It seems that introducing a couple of sessions a week on top of a full SBR schedule would put one in a constant state of tearing down muscle fibers with little time between to rebuild/recover.

Listener Mike asks: I gave up smoking almost 17 months ago. Then within one month of stopping smoking ballooned out to 93kgs...Predominantly in my gut..  still skinny legs and arms..The whole time i had been going to the gym atleast 4/5 a times week.. doing a class (pump/step/spin/combat each visit)...The weight didn´t move.. neither did my 7 month pregnant gut (101cm). How do i get rid of this last 5kgs from my gut and will i have to keep doing gym for the rest of my life like crazy to be at my former weight and bodyshape when i was a smoker.

Mike asks: I'm a triathlete in my second year of triathlon training.  I've just completed my first 70.3 and I'm hoping to do a full next year.  I'm 5'10 and currently weigh 178 pounds.  I've been measured by the local university Exercise Phys lab at 8.1% body fat.  I'm self coached.  Three years ago I weighed over 400 pounds, and I've lost over 220 pounds eating right and exercising. My leg strength seems to be a big limiter.  My legs always give out before my lungs do.  I have great cardio fitness, with a VO2max of around 66 and a resting HR of 35.  However, my bike FTP is only around 235, which gives me a power to weight ratio of 2.9 W/Kg. I've been trying to address this by doing intervals at 90-100% of FTP for 10 to 20 minutes 1 to 2 times a week.  It helps, but I'm wondering if there is more I could be doing as the improvement is very slow going.  I've only gained about 15W on my FTP since January.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):                                                       Mike After Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Screenshot of the new BenGreenfieldFitness iPhone app!

 Click here for the full written transcript of this episode

Pictured above - a screenshot of the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here. [powerpress]

In this October 13, 2010 free audio episode: does Ritalin inhibit weight loss, compulsive eating, calorie tracking systems, are ab benches a waste of time, elevation training, losing sleep after workouts, how to recover from a bike crash, indoor bike training, leg tightness after exercise, what is muscle memory, stretching before a bike ride, chocolate milk, beets, headaches during exercise, a supplement called elevator, and how to recover from an Ironman.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Special Announcements:

-Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:

-Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert.

-Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more.

-Workout and recipe videos – designed for the complete beginner up to the advanced athlete.

-Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield.

-24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code)         ---------------------------------------------------------------

Listener Q&A:

Jessica asks: I know you've discussed the effects of caffeine and other stimulants with respect to one's adrenal system, but have you ever gone into detail about medications used to treat ADHD - such as Ritalin and Adderall? Obviously they can temporarily suppress one's appetite, but other than that, if someone uses them as prescribed for adult ADHD, are there any negatives that might hurt one's ability to lose weight?

Kathleen asks: The major thing that is holding me back is nutrition- one day I am right on my calorie goals and eat what I had planned for the day, etc. (it's a little difficult here planning foods because our food is the product of whatever the Academy serves however I'm usually good at planning) and the next day I come back am for some reason lose control and consume more than my daily allotment of calories so by the end of the week I am usually break even. Right now I am trying to cut down but the progress is very slow because of this. I was wondering what advice you have?

Michael asks: My mother and my brother are obese and both have an interest in losing weight by eating better and exercise. I was wondering which calorie tracking system should I get, if any.

In my response to Michael, I mention my nutrition plans at http://tinyurl.com/tpplans.

ryanqualle asks via twitter: @bengreenfield Do ab benches in the gym actually help or are they just a waste of time?

Rebecca asks: 1) I live at 800 ft and want to do a marathon at 9000 ft next summer. I cannot train at elevation. I am not trying to PR, but would like to finish feeling as if I ran well given the circumstances. Given how elevation affects AT, would I best be served by focusing on raising my AT through hill work and speed sessions on the track or would I best be served by running a different race?

2) I have difficulty sleeping after a hard run - especially tempo and long - even though I am taking magnesium and a epsom salt bath. I tend toward being at the low end of normal for iron and B-12 and have had difficulty with electrolyte balance in the past. I do have a G2 after such a workout as well as ONE reward beer (along with normal eating). Suggestions as to why I cannot sleep on those nights?

Chris asks: What considerations to nutrition and other methods(stretching/massage) are good to do when you hit the dirt? Hard. I recently crashed my mnt bike, but I don't have any broken bones or very much to speak of with abrasions. I do feel like I got hit by a bus, with only minor bruises to show. It pretty much hurts to do anything that requires me to move my body, especially moving my left arm in any direction and the entire left side of torso. Soreness is a little better day to day, but I think this could go on for a few weeks before I'm back with the program. Should this type of injury be treated any differently than a typical training injury?

Jim asks: Could you recommend a good, reasonably priced, compact bike trainer that I can put in my closet when not using it and also discuss the differences in workouts between riding outside and riding on the trainer (some people have mentioned to me that I can actually get a better, quicker workout on the the trainer).

In my response to Jim, I mention the Kurt Kinetic Trainer, which you can see by clicking here.

Graeme asks: I just completed a half marathon after 3 weeks where I maintained intense cycle intervals and sessions but was unable to run due to a calf strain. It felt my CV was still at a good level but a felt quad tightness from only 4 miles into the race. I finished well exceeding my goal but I'm paying for it, I have chronic tightness in my legs. I completed a 70.3 and a few Oly Tris earlier in the year with none of these after effects. Can you explain for what happened physiologically? Were my legs deconditioned to running during this time, I would be very interested to hear the explanation.

Graeme asks: When I used to weight train I believed in the theory of 'muscle memory' when trying to regain muscle force. I felt my strength came back quickly and I could get back to previous levels of muscle force reasonably quickly then I had a feeling of plateauing at the similar levels to my previous levels. Was this theory imaginary, does it exist and if so does it apply to regaining VO2/ threshold levels/ neuro muscular responses etc.

Robin asks: I am studying to be a Massage Therapist, and, have an opportunity to be a Massage Therapist for bike touring group. I am looking for an exceptional book to guide me to the best stretching techniques for cyclist, so I can incorporate them into my massage sessions, and, prior to the days riding. In my response to Robin, I mention the DVD "Yoga For Endurance Athletes".

Dan asks: Wondering if you have seen the stuff about chocolate milk after workouts and the potential for beets to improve endurance performance? Can you comment on these?

Julian asks: Q1. My sport of choice is motocross. After riding I get headaches but not straight away. After an hour's rest I get these acute headaches that only last whilst my heart rate is elevated. This only happens after riding motocross and doesn't happen when I do other high intensity workouts.

Q2. I just recently bought Musashi Elevator. The guy in the store said that the new research shows that the recovery starts during the workout and this was a good product to prevent soreness.

In my response to Julian, I mention Recoverease (pictured left).

Ioan asks: My question is, assuming you followed the nutrition plan in the IM Dominator program pre and during the event - what exactly is your nutrition plan from the second you cross the finish line for say the first 24-48 hours of recovery? I'd really like to hear this as I've experienced "near fainting" some 3-4 hours post the IMs I've done.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):             Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

See omnystudio.com/listener for privacy information.

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

Pad Thai may look healthy, but...

 Click here for the full written transcript of this episode

In this September 29, 2010 free audio episode:an interview about why we get fat and what we can do about it, quick core workouts, cheat meals, how to warm-up, what to eat before you drink alcohol, competition in cold weather, danger of low body fat, and why exercise won't make you thin.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Can Some Foods Cripple Your Body's Ability To Burn Fat?

In today's featured topic, I interview Jonathan Bailor, author of a soon-to-be released book on smart and healthy eating, why Americans have gotten fat, and what we can do about it. During our discussion, I ask Jonathan:

1) which foods can cripple our ability to burn fat?

2) how can we burn fat without changing how many calories we eat? Is that possible?

3) do people spend too much time on cardio?

4) what form of exercise is best for maximizing fat loss?

5) how can we fix hormonal issues that could be causing fat gain or inability to lose weight?

6) You say that big business and government are burying all of this so that they can keep their oversized profits and budgets. Please expound.

As soon as I have more details on Jonathan's forthcoming book, I'll let you know!

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

Special Announcements: -Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Rock Star Triathlete Academy only open at $37 until October 1, 2010, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out.

-Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

Shawn asks: Like many people, I have a hectic work schedule, and busy family life. Any tips on some good 15-20 minute core workouts I can do, in home and or office, when I just don't have time to make it to the gym? TriHollywood asks via Twitter: @bengreenfield How much does a 'cheat' or 'reward' meal screw up your metabolism?

TriHollywood also asks vai Twitter: @bengreenfield What's the best way to do a warm up when starting a strength/resistance session?

In my response to TriHollywood, I recommend he visit this Get-Fit Guy's Quick and Dirty Tips article: "How To Warm-Up and Cool-Down", which covers the topic of warming up.

Meredith asks: I am planning to partake in just a few drinks next weekend ,so my question is...should I eat a carb appetizer or protein before I have my first drink, or does it matter?

Constance asks: I noticed at the Spokane Triathlon that many athletes had difficulty during transitions with cold/numb extremities. What are your tips for cold management during triathlons? (e.g., what to put on clothes-wise and how, when you are wet?)

In my response to Constance, I mention Greyhound Juice - use discount code BGF for 5% discount.

Payam asks: You often suggest quinoa as a healthy alternative to other sources of carbs. However, I have read that it is high in sapponins, which are essentially a poison. Is this true, and what steps should be taken to minimize the sapponin content.

Chuck asks: With my history of an eating disorder, I have been diagnosed with low testosterone.  A few years back, I went to specialist in this area and she told me that my low testosterone was due to my body fat levels being so low.  Is my low testosterone a cause of not eating enough fat in my diet or would it be a cause of having too low a body fat % (other factors aside)?

Josie asks: I just came across this news article that was on my homepage and I was wondering what you thought about it.

http://uk.lifestyle.yahoo.com/food-drink/exercise-wont-make-article-huib.html

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

Ben Greenfield will no longer be writing for Triathlete Magazine, and tells you why in the podcast. If you have feelings about this, let Triathlete Magazine know be clicking here to e-mail the editor.

In this September 22, 2010 free audio episode: a peak into the world of professional cycling, ketogenesis during workouts, phenylalanine and aspartic acid on ingredient labels, insomnia and nutrition deficiencies, compression socks, building leg muscles effectively, benefits of rowing machines.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Robbie Ventura

In today's featured topic, I interview Robbie Ventura. Robbie graduated with honors from Lake Forest College with a double major in Business and Psychology. While working toward his Bachelor’s degree, he played on the Forester hockey team, which advanced to the NCAA Tournament, and was named to the All-American Collegiate Cycling Team. In 2008, he was inducted into the LFC Athletic Hall of Fame for his accomplishments in both hockey and cycling.

Robbie was a professional cyclist for 12 years with his last 4 years as a member of the U.S. Postal Service Cycling Team alongside Lance Armstrong and his U.S. Postal teammates. A competitive racer on the dirt, road and track since the age of 7, Ventura amassed over 70 victories during his professional career, was a member of the U.S. World Team and rode the Track World Championships in Hamar, Norway, placing 5th in the elimination.

During our interview, I ask Robbie:  

What does a typical training protocol look like 8-12 weeks leading up to the Tour de France, in terms of sample workouts, exercises, mileage, etc.? Do many professional cyclists use strength training, or any form of plyometrics/resistance training? During the Tour, nutrition and glycogen restoration is obviously an issue. What type of fuels are consumed, and in what quantities? How about hydration and water volume? Without touching on the doping scandal, a horse that gets kicked to death, are there sports performance supplements, such as creatine or nitric oxide that professional cyclists typically use? What type of recovery techniques or tools can a cylists or triathlete implement when multi-day workouts are occuring, or fast recovery is necessary? What are the top 3 examples you have of extreme workouts or feats of human performance leading up to or during the Tour?

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

Special Announcements:

-Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Rock Star Triathlete Academy only open at $37 until October 1, 2010, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out.

-Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A: Ioan asks: Why sometimes after a training session, do I have an "ammonia-like" smell in my nostrils afterwards e.g. by the time I get to shower? It's something I'm not doing right re nutrition, but can't figure out what.

Sarah asks: I am a beginning triathlete and am taking a lot of supplements for performance and other health benefits. I am taking an amino acid supplement that contains aspartic acid and phenylalanine. I have seen foods that contain phenyalanine and have a warning on their label for that purpose. I have also done some research on both of these and see that they are part of the sugar substitute aspartame. Are these really amino acids with health benefits or should I stop taking this supplement b/c these aren’t healthy?

Geoffrey has a call in question: My 17 year old daughter has had a growing problem with not only falling asleep, but when she finally does sleep, she wakes around 3:00 a.m. and can't get back to sleep. She is a vegetarian and I'm wondering if she might be missing something in her diet. Do you have any thoughts as to what food or supplement might help?

In my response to Geoffrey, I mention the Magnesium testing kits from http://tinyurl.com/bioletic and also the Expanded GI Panel and Tissue Mineral Analysis from UniKey Health Systems. For insomnia, I also recommend Natural Calm and this topical magnesium oil.

chunkybearcub asks via twitter: @bengreenfield is there a particular brand of compression socks you recommend? im looking to wear a pair for a 50 mile ultra.

Sarah has a call-in question about females building better leg muscles, and listener Daniel has a call-in question about how rowing compares to running and swimming for conditioning and calorie burning.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

If you like this podcast, use the Facebook "Like" button above!

Click Above to Check Out The Book by Brad Nelson.

 In this September 15, 2010 free audio episode: how emotions cause injuries, can you lose weight with walking, what exactly is an interval, platform shoes for running, and are high fat diets healthy?

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: The Emotion Code

Dr. Nelson begins by explaining the crucial link between emotions, health and injuries, and reveals how over several decades of research he has developed a powerful tool for healing injuries, illness and more by simply addressing underlying emotional issues.

And then, this interview gets a bit crazy. Without knowing a thing about me, Dr. Nelson identifies a deep emotional issue over the phone that has been causing my knee pain - and fixes it, via a phone call, without even touching me.

I'm a reasonable and open-minded guy, but I'm also critical. However, I do know my own body, and I know what Dr. Nelson does actually works, so you don't want to miss this interview.

Click here to sign up for any of Dr. Bradley Nelson's seminars, in which he teaches the same type of techniques he used with me over the phone.

OR click here to get Bradley Nelson's book: "The Emotion Code". I've already ordered and am anxiously awaiting my copy!

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Special Announcements:

-Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up.

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Tuesday, September 21st, 7pm EDT: What should you do with squash? I'm wondering right now how Chef Todd will create ten new Fall foods using Fall ingredients like squash in under 60 minutes. Can that even be done? You can find out when you register for the FREE cooking webcast "The Cooking Squash Challenge" by clicking here. I know I'll be watching, I hope you will too!

-Rock Star Triathlete Academy only open at $37 for one more month, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out.

-Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com.

-New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

Jarrett asks: I've been eating healthy and I exercise almost daily, but my exercise is mainly walking and jogging the streets and blocks around my neighborhood and I mainly go without any set path in mind. Is the reason I've been at a Plateau with my weight because my body is used to walking and jogging the blocks? Do I have to run to start losing more weight? I weigh around 200 lbs. and my ideal body weight is 170-180 (I'm 5'10" Male).

Steve asks: I do weekly bike intervals with my tri/road group consisting of mile or so loops with an equidistant recovery loop at an easy pace. I do weekly run intervals on the track which consist of a distance like ¼ mile sprint followed by a ¼ mile recovery lap at an easy pace. In my masters swim class, however, intervals means swim say a 100 meters on 1:40 or 1:50 and rest at the wall for whatever time you have left in that interval. It seems like the equivalent would be swim a 100 at sprint pace and then swim 100 at recovery pace. Why is the term intervals used so differently in these different sports? Is there a training related reason? Thanks.

spoonsister asks via twitter: @bengreenfield what about all these basketball strengthening shoes? walking might be ok but couldnt it jack up running gait? tempting tho.

Graeme asks: As part of your Bioletics testing protocols they told you that you were a Protein type or Fast Oxidiser. Have you decided to amend your diet based on this? And specifically what are your thoughts on adopting this recommended diet which includes higher proportions of animal fats that a lot of other diets. Metabolic typing seem to discount cholesterol concerns as a major issue.

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

If you like this podcast, use the Facebook "Like" button above!

Perhaps you saw the video (below) originally posted a few weeks ago in which Ben did self-testing for his internal performance factors. In this week's podcast episode, Ben finds out the results, and  you'll also find out what you need to know about amino acids, fatty acids, vitamin D, blood sugar and your hormones.

In this September 8, 2010 free audio episode: blood and saliva testing results, is high blood pressure a bad thing, how to choose multi-vitamins, what are hydrogenated oils, weakness in one side of the body, alternatives to swimming for exercise and swim workouts with a pull buoy, caring for a triathlon wetsuit.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: Blood & Saliva Home Testing

In this featured topic, I interview Dr. Rick Cohen and Tim Monaco from Bioletics about the tests that I had for essential amino acids, fatty acids and fatty acid ratios, A1C blood sugar, hormones and vitamin D levels. It is highly recommended that you supplement this podcast by back and listening to Podcast #53, #62, #72 and #96. You can find each of these by using the search bar on the upper right corner of http://www.bengreenfieldfitness.com.

To get your own home test kits from Bioletics, click here.

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Special Announcements:

-Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out!

-Rock Star Triathlete Academy only open at $37 for one more month, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day free trial. Click here to check it out.

-Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

Rick asks: My girlfriend recently went the doctor. They took blood pressure and it was low (i don't know how low). The doctor recommended she increase her salt intake. Sounds reasonable I suppose, however I have a problem with how she recommended going about it. The doctor wants her eat high salt foods like patato chips to suppliment...does this sound right? There has to be a healthier way. Any suggestions would be appreciated.

                                                                                                                                 

Bryan asks: I've been taking a basic Centrum multivitamin everyday.  Recently, I was at the store looking to buy something different and noticed that most of the main vitamin brands (Centrum, One a Day, etc.) have a "Performance" multivitamin.  Is there a benefit for someone who is actively training everyday to take a multivitamin that is enhanced for "active" individuals, or is it just hype? Secondly, will taking the multivitamin prior to working out make any difference on performance?

Chuck asks: 1) What is the difference between partially and fully hydrogenated oil?  I've actually heard that fully is not as bad?  I don't buy these products but I've seen the fully hydrogenated oils is products like generic peanut butter. 2) This Vitamin was recommended to me and I wanted to see your take on it: NSI Synergy Once Daily Multi-Vitamin Version 3.  Is it anything special worth buying versus a regular multivitamin from like GNC?  It has Quercetin in it which I know is supposed to have some positive benefits.

In my response to Bryan and Chuck, I mention Liquid Multi-Vitamins, including this Kid's Calm liquid (pictured right) that my kids take.

Jeanine has the following call-in question: I have noticed for a couple years now that my right leg, more specifically  my hip and hamstrings, are much weaker than those in my left. I have a hard  time doing single-leg anything on my right leg. What kind of medical practitioner should I see to evaluate and fix this? An exercise physiologist? A kinesiologist? The article on muscle imbalances was interesting, but didn't give me enough info on how to help myself or where to get help.

Patrick asks: What are some good exercises or stretches to do on dry land to maintain swim form when you can't get to a pool? I just got a new tattoo and can't even look at an open body of water for another week.

Kenny asks: Training for my first ironman cda in 2011 and have a swim question. Is it ok to use the pull bouy for longer distance swims in the pool?  I find the pull bouy mimics the wetsuit in keeping my hips up.

toddhouston asks via Twitter: @bengreenfield How do you store your wetsuit for the winter? Inside out, or normal? In a bag or hanging? Thanks!

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

If you like this podcast, use the Facebook "Like" button above!

In this September 1, 2010 free audio episode: Newton running shoes, quad cramping, running injuries, sleep quality, exercising on road trips, vitamin B12, caffeine's effect on your adrenals, greens supplements, sample aqua jogging workouts

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Newton Running Shoes

In this featured topic, I interview Danny Abshire, inventor of Newton Running Sheos. Newton Running products were conceived and designed by Danny Abshire through his experience as a runner and designer of lightweight custom orthotics. Working with elite athletes, Danny dreamed of creating a shoe that would help runners of all levels get back to natural running techniques. Danny has been a running coach and the Director of Biomechanics and Injury Prevention for Multisports.com since 1993. He is also a consultant with the Lydiard Foundation and received his Pedorthic training from Northwestern University. Danny not only is an avid runner but also enjoys art, camping and spending time with his wife Jennifer, who manages the Newton Running Lab, and his two sons.

Where did the idea for Newtons begin?

Are there different types or styles of a running shoe like a Newton?

What type of distances and speeds would that type of shoe be designed for?

Are there injury risks or precautions that people should be aware of if they are switching from a non-Newton shoe?

Should people put orthotics in a shoe like Newton?

Do you support the use of barefoot running?

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Special Announcements:

-The first BenGreenfieldFitness Inner Circle podcast was released this week! Click here to check it out!

-Coming September 5, Sunday, from 6-7:30pm LIVE video Nutrition & Fitness Q&A from Ben. Click here to attend!

-Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

Cynthia asks: After I finish a bike ride, when I sit to take off my shoes, the tops of my quads (on the outside) begin to cramp up. Even if I stretch my quads a little first, this still happens. What could be causing this, and what can I do to alleviate it?

Ashley asks: I 29 years old and have been running for 10 years. I have run 1 half marathon, and had hopes of running a full marathon, but this past spring I was diagnosed with ITB and Runner's knee. This derailed my running plan to say the least.  I worked diligently with a PT and strengthened my quads, and glutes. I also started incorporating a lot of stretching and using the foam roller. My ITB and knee are great now, my latest issue is Plantar Fasciitis. I have never had foot pain before and I am frustrated that my body keeps putting up road blocks preventing me from running. I am a vegetarian and eat very little dairy, I am diligigent about taking my daily multi-vitamin, D, Flax Seed oil, C, as well as Magnesium, Calcium and Zinc. Since the PF has come up I have been rolling my foot and icing it as well as stretching my foot. Can you suggest anything else I could do? Thanks for your help.

In my response to Ashley, I recommend the free Muscle Imbalances Revealed report and also the podcast #97 interview with Tom Vachet.

Mat asks: Do you think longer consistent sleep is more important than total hours(should I get up an hour later and forego my work nap)? You can take the deep sleep sheep test by clicking here.

Mat asks: I spend at least 4.5hours everyday in the car,is there anything I can do in that time,other than listen to your podcast,that will help me achieve my fitness goals? I've heard you suggest jumping jacks every hour but that would just prolong my journey time....you did mention 'powerbreath' recently,is there anything else of a similar nature that could be used whilst driving? Kim asks: My friend and I have been discussing the right time to take Vitamin B-12. We are both vegan and take a Vitamin B-12 supplement as well as Chlorella, which has a high amount of Vitamin B-12. My first question is: Should we be taking this much Vitamin B-12? Secondly, she recently underwent some blood work which showed her B-12 to be low. We have read that Vitamin C blocks Vitamin B-12 when taken at the same time, so we avoid taking both together. However, we were wondering that since most of the food we consume consists of Vitamin C, is it possible that it is blocking the Vitamin B-12 we supplement in our diet? And, if so, how do we get around that?

Listener Robert asks: I have been told newly caffeine has a huge impact on adrenal gland since those are all the time “provoked” so that some time they no longer are able to fulfill their mission, plus ongoing high adrenal level in the body, in general, has unwished impacts on the body either way. What’s your take on that matter, and how far may I go [mg of caffeine on daily basis]. Is there any proven evidence backing this up or merely another uprising hysteria?

Lee asks: If you get the chance, would you mind having a look at this supplement, Vital Greens? http://www.vitalgreens.com/ I am unable to get some of the supplements you mention here in Australia and wondered what you get from the ingredients list on the site.

In my response to Lee, I mention Enerprime (pictured right). Go here: http://www.pacificfit.net/supplements.php#enerprime Listener Jeff asks: I'm taking up aqua jogging to overcome a tenacious bout of plantar fasciitis. I'm a runner and begin marathon training in late November. I want to knock out this demon for good and stay off the roads until I do. I'm sustituting two indoor cycling classes per week, 2-3 swims per week and now aqua jogging. The Speedo belt and aqua shoes are enroute from Swim Outlet.com. I'll be in the pool with a free range of motion (that is, not touching the pool bottom). Can you recommend some aqua jogging workouts?

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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

If you like this podcast, use the Facebook "Like" button above!

In this August 25, 2010 free audio episode: a source for fitness music, exercising when you're sore, plantar fasciitis, something called gym dick, do you burn more calories in hot or cold weather, running socks, fruit and vegetable supplements, whey vs. soy protein and buying local vs. buying organic.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Fitness Music

The Get Fit Pod Podcast, hosted by Skip Orem, is a great source for fitness music - and like this podcast, a bit of education while you're exercising. For example, they're gearing up for an upcoming series on "barefoot running". In this interview with Skip, we talk about how music can motivate, and the 5 crucial fitness motivation keys that Skip includes in each episode.

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Special Announcements:

-The BenGreenfieldFitness Inner Circle is the next evolution of the BenGreenfieldFitness podcast. Be looking for the first episode in the next week. This special weekly podcast release from Ben and Jessa Greenfield will include a Research Corner, Recipes, Workouts, and much more.

-Coming September 5, Sunday, from 6-7:30pm LIVE video Nutrition & Fitness Q&A from Ben. Click here to attend!

-Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

- Join Ben to race a double triathlon in Thailand.! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at ben@bengreenfieldfitness.com within the next week.

- Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...

First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------

Listener Q&A:

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

davidography asks via Twitter: @bengreenfield Is it harmful to exercise over the top of soreness from a previous workout? Mike asks:  I've had PF for a while in 1 foot.  I had it about 1 yr ago and went to a great podiatrist who gave me 2 cortizone shots 1 wk apart, along w/ some icing and strengthening exercises, went away completely. About 2 wks ago, I changed my running style from a heel plant to a midfoot plant and the same PF came back in the same foot. I've been to Phy Therapy and have tried icing, stretching, nightsplint, massaging, orthotics, everything.  It doesnt hurt when I run. Do you know of anything else I could try to heal this? Sean asks: While we are on the topic of male underwear, I have a male fitness related question.  I'm not sure how to word this to make it appropriate for the podcast, but here it goes.  While working out hard, I notice that my penis shrinks considerable, often referred to as 'gym dick'.  It happens when I am training with weights and cardio.  It feels rather uncomfortable and I am wondering if there's anything to be worried about.  I've heard a couple reasons for this happening, first, that it is the body's primal instinct to protect itself during strenuous activity, and second, the body is focusing on sending blood to other areas of the body that need it more.  Does that seem accurate and does it have anything to do with the type of underwear I use? Christian asks: Do you burn more calories exercising in the cold - trying to keep core temp up- or in the heat - trying to keep core temp down? When I do my long distance runs - 20-25 miles each week, I sweat slot.  My socks are soaked by mike 18.  Then I start to get hot spots and blisters. Any suggestions about running socks? Tom asks: I'm a 53 year old ultradistance runner/cyclist who is "on the razor" putting in 3-4 hours of training on most days. 1) what is your opinion of fruit and vegetable supplements?  I am considering Juice Festiv from Sam's Club. What benefits might I expect to receive from taking this product? 2)  I sometimes feel overtrained and lethargic.  My diet is borderline vegan. Would switching from soy to whey protein in my smoothies give me additional energy? Tommy asks: I'm conflicted on purchasing overseas organic vs U.S. non-organic foods. After reading Thrive, by Brandon Fraizer, I learned that half of the green house gas admission in North America is from the transportation of food. For example, I'm stuck at the grocery store wondering if it's more beneficial to buy organic apples from Chili, or non-organic apples from Washington. Should I save Earth or save myself? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

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

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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

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 transcript of this podcast episode

If you like this podcast, use the Facebook "Like" button above! 

In this August 18, 2010 free audio episode: muscle imbalances, varicose veins, a degenerative spine, getting stuffed up while training, baking soda, HGH supplements, a supplement called generation UCan, how to build strength, using biofeedback, bikram yoga, cold water showers, protein intake for endurance athletes, power breathing devices, improving power on the bicycle, cramping and magnesium.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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

Featured Topic: Muscle Imbalances

If you sit, drive, do computer work or watch TV more than an hour a day, there’s a good chance you have muscle imbalances. In this featured topic, I interview one of my friends, Rick Kaselj, who is a very bright kinesiologist, exercise physiologist and personal trainer.  Rick has spent his professional career helping clients recover from injury, manage chronic conditions and prevent injury through exercise. Rick is a kinesiologist, exercise physiologist and personal trainer.  The key that has lead to Rick’s success has been addressing muscle imbalances in his clients.  If you would like to eliminate your muscle imbalances or help your clients do so, click here to check out Rick's program "Muscle Imbalances Revealed".

I checked out Rick's program, which is made up of 7 video presentations totaling 6 hours and thought it would be very helpful to many of his blog readers and podcast listeners. As a thank you to me for helping me get the word out of the important of muscle imbalances, Rick is offering readers and listeners of Ben Greenfield Fitness huge discount on the program.

  So for the next 5 days ONLY, at http://tinyurl.com/2ctojme, you get a steal of a deal on Muscle Imbalance Revealed: $50 off the regular price (again, that's for the next 5 days ONLY). This program has already helped hundreds of trainers, coaches and therapists like you help their clients and themselves overcome and prevent injuries and bust through fitness plateaus. http://tinyurl.com/2ctojme

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

If you like this podcast, use the Facebook "Like" button above!

In this August 11, 2010 free audio episode: racewalking, heart rate predicting calorie burn, fiber and gas, bee pollen, running intervals, athlete's foot, nutrition and body odor, road bike shopping, heel spurs, how stretching works, platelet rich plasma injections, meal timing, running surface and good travel hiking foods.

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! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: Racewalking

In today's featured topic, Ben Greenfield interviews Dave McGovern from http://www.racewalking.org. Dave McGovern is a 25-year veteran of the US National Racewalk Team, coach to many elite racewalkers, and the author of

See omnystudio.com/listener for privacy information.