Boundless Life

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In the intro to this episode, Ben mentions he's wearing these Gunnar glasses (eliminate eye strain), this CoolFatBurner vest (cold thermogenesis) and these 110% Compression pants (cold thermogenesis + compression). Sep 5, 2012 free podcast: 10 Ways To Burn Belly Fat Fast (& Why Ben Is Wearing A Funny Vest & Geeky Glasses During Today's Podcast). Also: how to "carb backload", nutrition strategies for shift workers, dealing with osteopenia, should you wear sunglasses at daybreak, how to increase testosterone, is "Chi Running" a good protocol, alternatives for cable exercises, how to return to a regular menstrual cycle, and understanding a Bruce Protocol Stress Test. Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. FRUCTOSE IS HEALTHY in small doses, preferably from fruit. Mental stress screws your post-workout recovery: When discussing this article, I mention: -HeartMath emWave2 for heart-brain connection and cohesion training - 10-15 minutes 2-3x/week -Stress Doctor app by Azumio for relaxation, breathing and breath control -Stress Check app by Azumio for tracking your HRV instantly (at 0.99, affordable compared to emWave2) -Free stress relief .mp3 (and a great Monster In the Mirror video) ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to claim your very own free audiobook today. Later this week, Ben will be at Vegas 70.3 - Follow him on Twitter to meet-up before and after the race. Nutrition Survey - Struggle with adhering to your diet? We want to help. Please tell us about your nutrition difficulties. This is open to everyone regardless of your current level of health and fitness. Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available. There are now time-stamps in transcripts of each of the latest podcasts. This makes it much easier to find the section you are interested in. ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Ange: Could you weight in on "Carb Backloading"? Involves: Training in the morning when you get up, maybe have a cup of coffee (with cream) but have no macro-nutrients before working out. She always thought you should take in carbs and/or protein before working out. ~ In my response, I mention my original response to a carb backloading question. Audio Question from Matt: Planning on running some marathons and an Ironman in the next 12-16 months. Has a very irregular work/sleep schedule. Trains in the morning whether he work days or nights. He's looking for nutritional advice to fit a schedule like his. Also would like to know what to eat after his workout when he goes to bed directly after. What supplements should he take to make the most of his sleep - currently takes melatonin and casine-isolate shake. ~ I mention my sleep recommendations. Audio Question from "Belly": 2 years ago he was 30kg heavier than he is today (he is 33). Back then, he started walking several times a week and then started running. Loves running. Even though he has lost weight he still has a layer of fat around his belly. Could you elaborate on how to get rid of the belly fat (he knows about runner's belly related to cortisol levels). Audio Question from "Bones": His wife just had a bone density scan and was diagnose with osteopenia. They are wondering what supplements she should take. ~ In my response, I mention Capraflex. Also liquid trace minerals, Vitamin D, Magnesium, and Vitamin K2. Audio Question from Craig: Based on your recommendation he has been wearing blue blockers in the evening. Wants to know if there would be any advantage to wearing sunglasses in the morning before sunrise. Audio Question from Scott: 2 weeks ago he had blood work that showed his testosterone was low (8.2 nmol/litre 22.5 pmol/litre Testosterone Free Reading). Started taking medications. Has been running twice a week and as well as lifting weights. Had blood work done again and his testosterone levels went down. What would you recommend to raise his testosterone level? ~ In my response, I suggest that he read these testosterone recommendations. Audio Question from Pat: Not an endurance athlete, lift weights and d

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Aug 29, 2012 free podcast: Was Ancient Man A Vegetarian? Also: how to deal with shoulder pain, caring for tech clothes, does yoga affect muscle growth, can you eat carbs and stay in ketosis, what is guarana, fuel for a 5 day hill walk, why you shouldn't eat squash and strawberries, and what to do about running pigeon-toed or knock-kneed. Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. NEW Enhanced Podcast - For those of you with devices that support the M4A file type (Apple, some recent Android, Sonos, Creative Zen, Zune, some Sony, Nintendo DS, Wii, PSP, some Nokia and some Blackberry... and a few more) we have a new "enhanced" version of the podcast... with chapters! Download it here and let us know what you think. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. More good reasons to take liquid trace minerals. Stevia: maybe not the best choice for everybody - especially if you get headaches when you use it. Limit to benefits of urban garden. My community has an urban garden next to road & (based on this) I wouldn't go near those veggies. You get headaches? This study shows that magnesium deficiency may be a big issue. Was ancient man a vegetarian? ----------------------------------------------------- Special Announcements: Next week, Ben will be at Vegas 70.3 - Follow him on Twitter to meet-up before and after the race. Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available. ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Catherine: For several years she has had trouble with her shoulder. She has pain radiating through her neck, head and even sinuses. She does a lot of yoga, and the more yoga and pushups she does, the worse it gets. She had a snowboard crash that may have caused the problem in the first place. ~ In my response to Catherine, I recommend Muscle Imbalances Revealed and this free 40 page report. I also mention Dr. Herb Akers. Audio Question from Ryan: He's recently been experiencing some shoulder pain while swimming and is looking for exercises or stretches to help with shoulder pain. Audio Question from Joe: He has tons of "tech" clothing for running, biking, etc., but they all have drastically different Washing instructions. What is a good general rule to follow? ~ In my response I mention Shutout Detergent. Audio Question from Kyle: He wants to know if it possible to build high quality lean muscle while on a low carb diet and and high fats - as well as doing Bikram hot yoga 4 to 7 times per week? He lifts heavy weights (hard) but also loves the yoga. He's heard that yoga is good for him but that he will never build the size he wants while doing yoga. Audio Question from Low Carb Guy: Trying to get his head around running low carb while doing trail ultra marathons. If ketosis is binary why would an elite athlete fuel with gels at all? Is it possible to be in ketosis but do a quick exit to fuel with carbs? Does eating even a small amount of carbs mean that he won't be oxidizing fats? ~ In my response I mention this podcast Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? Marco says: Wondering what your thoughts are on Guarana? Andrew asks: I'm going on a 5 day hillwalking trip on the West Highland Way in Scotland carrying approx 14kg in my pack for 20 miles/day. What would you suggest is the best strategy for the three main areas I'm concerned about which are: energy, recovery and injury prevention (if possible)? Also, added to this I want to keep it lightweight as much as possible but most camping foods that are available are freeze dried and probably not the best in terms of quality. ~ In my response to Andrew I mention podcast 190 and also episode 199. Craig asks: There were a few items toward the avoid side of the Superhuman Food Pyramid that I found a little surprising; grapes, squash and strawberries. I believe the grapes may be on that end for their sugar content? The squash and strawberries are more of a mystery. Please enlighten me. Joe asks:My 13 year old son has begun running. I've always known something was wrong with his running, and I thought it was his ankles. As he passed me on a run the other day (he did 2.4 miles in 20 minutes!) I noticed h

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Aug 22, 2012 free podcast: What Kind Of Sports Drink or Gel Is Best For Endurance Exercise? Also: upper body strength for swimming, is honey a good energy source, is a "hair analysis" worth while, should you "run through menopause", chlorine sensitivities, dealing with a labrum tear, xenoestrogens and weight changes, cycling and sciatica pain , and ways to deal with metatarsal pain. Have a podcast question for Ben? Click the tab on the right side of the screen, call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. NEW Enhanced Podcast - For those of you with devices that support the M4A file type (Apple, some recent Android, Sonos, Creative Zen, Zune, some Sony, Nintendo DS, Wii, PSP, some Nokia and some Blackberry... and a few more) we have a new "enhanced" version of the podcast... with chapters! Download it here and let us know what you think. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. If your kids are swimming in pools a lot, you need to be giving them antioxidants. Here's why. Simply using an iPad after midnight decreases melatonin production by 23%! Cool way to figure out whether you're a "morning" or an "evening" person. ----------------------------------------------------- Special Announcements: Cooking Class with Ben & Jessa Greenfield: "Make Your Own Probiotics" - Thursday, August 23, 6:30-8pm. Fee: $5 per person – includes recipes and samples. Location: Pilgrim’s Health Education Center. Ben is going to be at Ironman Canada - drop him an email or @ him on Twitter if you want to say hi! Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Keith: Wants to know Ben's opinion on Tailwind Endurance Fuel. ~ In my response I mention Osmo Nutrition. Eve asks: I am a typically pear shaped female. I have done strength training diligently for several years, and I have trained for triathlon for almost a year. My upper body strength is really holding me back on the swim. I train swimming 3 times per week. I have worked with swim coaches and have followed numerous strength training protocols with several personal trainers. I bought your book "strength training for triathletes" and followed some of the exercises. I've had improvements in my leg strength, but not in my lats and arms. I eat Paleo with loads of fruit, plenty of protein, litre of milk per day with zero junk and zero gluten. Is there no hope for me? Even my mother can bench more than me :-( ~ In my response to Eve, I mention the SwimSmooth book. Rob asks: I was listening to you and Brock talk about gels and goos today, recommendations for half-marathoning. I started running hardcore last year and I found the half-marathon distance really tough until I started wearing a CamelBak and I was thinking about carrying honey packets with me as a natural source of energy, as opposed to gels and goos. I'm a budget runner as much as possible because I'm a budget sort of wage-earner and I can just grab these honey packets at the local coffeehouse. What do you think about using honey as an energy source during a long-distance run? KaLonny asks: Is there any validity to hair analysis? A local chiropractor offers this test to measure mineral content of your hair and, according to this particular website, "if a particumineral deficiency or toxicity exists in the hair, it usually indicates a mineral deficiency or toxicity within the body. This in turn, provides a great window into the metabolic activity within the body, which allows us to prescribe a unique treatment protocol in order to properly treat your condition. " I am interested for myself, but also for my daughter, who shows characteristics of autism and other behaviour issues. Is it legit or a waste of money? ~ In my response to KaLonny, I recommend these two tests: www.evitalhealth.com/Red_Blood_Cell_Elements.html www.spectracell.com/mnt/#nutrients Hope says: I'm 53 years old and have been going through the side effects of peri-menopause and menopause for many years now. I decided when I was in my later 40's that I would try to "run through menopause". I'm now running about 3 - 4 miles a few times a week and also do different types of cross training. I have completed a 5k and a 10k, but I find that I get too exhau

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Aug 15, 2012 free podcast: How To Modify Your Exercise And Nutrition As You Get Older. Also: healing a broken foot, dealing with an eating and/or exercise disorder, post workout nausea, using the MostFit Suspension System, does your body self-limit, healing your gut after radiation therapy, ammonia in your sweat, and can green coffee bean extract hurt your workouts? Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. If you get hungry through the day, start "snacking" on fish oil, cod liver oil, sardines, etc. Yesss…another reason for hot mommas to drink more wine. Consumption of foods with an average total antioxidant capacity equal to a handful of nuts and an apple is associated with a -38 % decrease in the risk of obesity. Want to lower your intake of estrogens? Switch to goat's milk from cow's milk. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to get your free Audiobook today. Cooking Class with Ben & Jessa Greenfield: "Make Your Own Probiotics" - Thursday, August 23, 6:30-8pm. Fee: $5 per person – includes recipes and samples. Location: Pilgrim’s Health Education Center. Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX Last call - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Tony: Recently broke a bone in his foot and is looking for help from the nutritional side and supplement side. Also looking for advice on how to stay fit while on crutches for the next 8 weeks. ~ In his response to Troy, Ben mentions Capraflex. Audio Question from Chuck: Has been dealing with an eating disorder for years. Is currently checked in to an in-patient facility and eating all meals there. Exercise is frowned on until more weight is restored. Feels like all the weight he is putting on is going straight to his stomach. Wants to distribute the weight more evenly without sabotaging any success he is having in the program. Audio Question from Ben: Post workout nausea and/or lightheadedness. He trains fasted, usually around 11 or noon. Drinks a shake in the locker room right after lifting, squatting, push/pull etc… drinks a small coconut water and whey protein shake. 10 or 15 minutes after the shake he gets dizzy and nauseous. He doesn't have this issue if he skips the shake. Audio Question from Ben: He is driving from California to New York and would like to stay fit during the trip. Do you think he could anchor the Most Fit Suspension Trainer on the car door the same way you do on a home or hotel door? ~ In his response to Ben, Ben mentions The MostFit Suspension Strap. Bill asks: I am a 60 year old male triathlete and using Ben's advanced 1/2 Ironman training plan. What adjustments in training, recovery and nutrition would you advise in general for older athletes? I find I'm taking an extra day off (usually an easy recovery training day) while working full time with family responsibilities. ~ In his response, Ben mentions the liquid multivitamin. Bill asks: About eight months ago (before I became a listener) I purchased Ellington Darden's "New High Intensity Training," As a result of applying this approach, I have become stronger, at 48-years-old, than at any other time in my life (including while playing college football). It's been great. However, I have two concerns. First, I am still going up... with no particular reason to keep getting stronger. I'm a creative director, not an offensive tackle. Should I just pick a plateau and choose to stay there forever? Or what? Also, my lifts are starting to be limited by (or possibly damage) non-target areas - for example, I could go higher on dumbbell flies as far as my chest is concerned, but my wrists aren't strong enough. And I can keeping squatting higher weights, but my hips are hurting. Seems like my body's trying to self-limit, maybe? I am surprised by how strong I have become with no ceiling in sight... is there a ceiling? Any thoughts, on HIT training in general and this situation in particular? Lauri says: My partner just completed abdominal radiation therapy for cancer. Needless to say,

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Aug 8, 2012 free podcast: Why Fiber Is Bad. Also: electrolyte intake and your sweat, how to heal an ankle injury quickly, changing the consistency of your stool, ways to exercise in an airport, how often should you eat, are Lion Heart Supplements good, healthy ways to flavour drinking water, why certain oils are dangerous, and learning to feel hungry during a race. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Interesting that in last month's "Lo Fat vs. Lo Carb" diet debate, nobody mentioned Lo Carb had nearly 0 fruits/veggies-all fiber fed from "Metamucil". Weird. Ketogenic diet doesn't affect your strength… if you're doing really short stuff. Alcohol decreases post-workout recovery? Sure, if you have 4-6 drinks. ----------------------------------------------------- Special Announcements: Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha. You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Paul: He just raced Vineman. He knows that you, Ben, have been racing without electrolytes. Do you think that when you are not taking in electrolytes during the race that you will not be secreting salt like everyone else? Audio Question from Alberto: 8 weeks ago he sprained his ankle badly. Has a tear, bone concussion and some strained ligaments. Started swimming and riding last week but still can't run and… he is doing Kona! He needs to recover fast! ~ In my response to Alberto, I recommend: Phenocane, Capraflex, and Aqua Jogging. Also take a look at the injury recovery section of Everything I Have Ever Recommended. Audio Question from Ben: Digestion and elimination. He is a martial artist and a weight lifter. Was a high carb paleo isn't anymore. Has incorporated grains, sprouts, etc… His morning bowel movements are explosive (it isn't diarrhea but the urge to go comes on quickly and there is a feeling of he'd be in trouble if he weren't at home) and make a pile vs. a log. He usually poops one more time in the afternoon around 3-4pm. Has heard logs are better than piles. Wants to know how to firm up his stool. He has no problems like stomach aches, gas, loud stomach, etc. He feels fine all the time! He thinks he does all the so-called "right things" and yet still is having poorly formed poo! PS: He has never eaten breakfast. He eats lunch and dinner so he gets all his calories in two meals (about 3000 calories daily). ~ In my response, I mention this Bristol stool scale, eliminating FODMAPS as much as possible, and also the book: "Fiber Menace". Brock mentions Scientific American's Fiber Boosts Bowel Beneficial Bacteria. Horacio writes: Hi Ben, odd question coming: I happen to travel on planes very frequently so I spend a lot of hours in airports and there are no gyms there (perhaps a biz opportunity?). What good workouts can be done when I have a good 2-3 hours of waiting for my next flight? (while avoiding being deported for public disorder). ~ In my response to Horatio, I recommend www.airportgyms.com and the MostFit Suspension Strap. I also mention any of my 10 minute workouts and PEAR. Anderson asks: I was listening to some old episodes and I remember that you said in one of them that we have to eat every 1.5 - 3 hours to have the "thermogenic effect" of food. But on the Fat Loss Secrets Seminar you said we don't need to have a lot of snacks, elevate the blood sugar all the time, there's no evidence of benefits of this practice. So, how many meals should I eat? I don't know if that changes something but I have skinny genetics and want to gain muscle. Of course I know I need to lift some weights. ~ In my response, I mention the article Snacking Will NOT “Boost Your Metabolism”. Giles says: I have found an online health supplement company here in the UK, Lion Heart Supplements, and wanted to get

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Aug 2, 2012 free podcast: Which Is Better: High Protein, Low Carb or High Fat, Low Carb? Also: what is hip dysplasia, how to deal with a baker's cyst, how carbs are listed on packaged food, trouble sleeping after evening workouts, what type of milk is best, HUUB websuits, should you use over the counter testosterone creams, how does Muscle Activation Technique work, and what is the ENG3? Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Wow! 4 weeks of echinacea supplementation worked wonders in runners. Attn dudes: sugary drinks at the bar, or any other "pre-sex" time is going to affect performance. And not from the alcohol per se. Quit sitting around at the gym. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to get your free Audiobook today. Need blood testing to find out your health or performance biomarkers? - Ben recommends WellnessFX Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha. You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Jenny: Triathlete with hip dysplasia. Not severe but it does effect her training. She feels a pinching in the front. Squatting over 90 degrees hurts. It effects her all the time (sitting for a long time hurts) even on a rest day. Any particular stretches or exercises that might help. She does the hip flexor stretch and uses a rumble roller (despite it being scary at times). Audio Question from Andre: He has mild left knee pain around the joint. Ran an ultra marathon in Feb and ever since then the pain has gotten better but hasn't gone away. Has runs a lot in the past and never had this issue before. Has a chronically tight IT band. Had an MRI that only detected a tiny Baker Cyst. He wants to do squats and lungs but can't do them or the knee flairs up again. Every time he races it hurts a lot again. He has a few races coming up and wants to get healed. Audio Question from Ty: On the ingredient list, how do you differentiate between a simple and a complex carbohydrate? ~ Ben’s Top 10 Healthy Packaged Foods Eve asks: I train for and do Olympic/5150 triathlons. I seem to do well with a hard training efforts over lunch, but if I do a track interval training in the evening for 50-60 min, or even swim intervals, I often mess up my sleep (elevated heartrate, chestpain and restlessness during the night). I'm assuming I have an unfavourable hormonal response - T3 crash, adrenaline to mobilize glycogen etc. I love group training (track and swim) in the evening, but if I cannot get the sleep issue sorted, I have to get back to morning and lunch training. Do you have any ideas on how I can increase my "tolerance" for evening training, except lowering intensity? Kate says: I have been suffering from a pain in my hips and knees whilst running for the past year and have recently visited a Sports Therapist in order to get to the bottom of the problem. He used Muscle Activation Techniques to reduce tension in my body and I could definitely see an improvement after just an hour. I found this technique very strange as he worked on an area in my neck to activate a muscle in my leg. I was wondering whether you have had much experience of MAT and what your thoughts on the technique are? ~ In my response, I mention my MAT podcast interview. Ben writes: What type of milk would you recommend for a child and would that recommendation change based off age? I'm curious about raw milk vs. goats milk vs. almond milk vs. coconut milk. Nadaleen says: I've been trying to follow a low carb high protein diet in order to lose weight (unsuccessful thus far). I did a 4 mile running race this morning and noticed my breath began to really smell during it, and afterwards my husband commented that I needed to brush my teeth. Reading up on it, it seems that it could be either dehydration, ketosis, or someone said if your body doe

If you're a podcast subscriber, you may have heard this message from Brock, in which he tells you why there's no BenGreenfieldFitness podcast this week, and also plays you a nice little tune that his rock band recorded. Anyways, the long and short of it is that Ben is off to defend his amateur world [...] See omnystudio.com/listener for privacy information.

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As I write this post, I am grimacing. My chest hasn't been this sore since back when I was doing more lifting (that's me above, a few days before I did my first triathlon and decided I had too much muscle to comfortably do cardio-style racing). Anyways, it's been six days since I've stepped foot [...] 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. July 18, 2012 - free podcast: What To Do About Knee Pain That Won't Go Away. Also: can heat acclimating improve fitness, is "Infinite Nutrition" good, how BMR works, curing piriformis syndrome, should yogurt be a part of your diet, are creatinine levels important, over-training and thyroid stimulating hormone (TSH), and what to eat after lap band or gastric bypass surgery? Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Holy man boobs Batman! Guys…be very cautious with soy. Have embarrassing gas? Try eliminating FODMAPS as much as possible. Sugar is not so great, but once you add phosphate to it (i.e. soda), check out what happens. ----------------------------------------------------- Special Announcements: The Future Of Health Now - Videos are Live, Free and Available! Ben is going to Spain - drop him a note if you happen to going to The 2012 ITU Long Distance Triathlon World Championships in Vitoria-Gasteiz, Spain on July 29. Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha. You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle The new intro music - is from Brock Skywalker's song Blue Satin Jacket which is available on iTunes or at CD Baby. ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Gordon: Is it possible to get a benefit from training in high heat and high humidity to then race in a cooler and possibly (but not necessarily) higher elevation? ~ In my response, I mention Endurance Planet's Guide To Elevation. Audio Question from BMR Man: He is 6'2", weighs 229lbs. BMR calculation says 2800 - 3000 calories a day. If he does that he doesn't gain weight but he loses weight slowly while also gaining muscle. Is he doing that right or should he be cutting back to 2000 calories? Audio Question from Tige: Looking for information on the product Infinite Nutrition. Fueling for 70.3 and Full Iron distance. Audio Question from Joe: Joe just did the Philly Tri. Has now been diagnosed with... some sort of "itis"... in both knees. Doing high cadence low resistance workouts and wearing Nitro Glycerine strips on his knees. Is there anything else he should be doing to help get this moving along. Audio Question from Steve: 40-year-old triathlete. Like 70.3 distance. Has hip, glute pain that flairs up after running, first thing in the morning and after sitting for a long time. Had Xray and MRI with did not reveal anything except that he has a larger peraformis and a weak glute med on the injured side. Cortisone injection provided no relief. What should he try next? ~ In my response to Steve, I mention these exercises and this stretch. Lisa asks: I just wanted some clarification on the yogurt vs. ice cream question in episode #200. In response to this question, Ben suggested that yogurt and dairy in general was something to avoid given its insulinogenic effects. I took dairy out of my diet for 30 days on the Paleo diet, then cycled some cheese and butter back in since I seem to tolerate dairy fine. I then added in full-fat yogurt after seeing it on your food pyramid. I LOVE yogurt with some berries and cinnamon for breakfast or a snack, although I haven't been eating it long enough to track whether or not it's affecting my weight loss goals. But I was confused when I heard this recommendation for yogurt rescinded on the podcast. Should it not be part of the base of the superhuman food pyramid or am I missing something? Jakob asks: I would like to ask you about diet as a way to lower creatinine levels in my blood. I have, since 11yrs of age, had a kidney inflammation called IgA Nefrite. I have been a swimmer since I was 6yrs old and now, at 44yrs of age I'm into Triathlon. Since I train about 12-15 hours a week and follow a Paleo diet for Athletes (Joe Friel et al. ) to about 80-20 rule, the relative amount of protein in my diet has increased. So my question is really, what can I do to naturally lower my creatinine in order to help my kidneys ? Gar

Meet vegan ultra-endurance athlete Rich Roll. If you've read this blog for a few months, you may recall Rich from the article I published on "How To Be Extremely Active And Eat A Plant-Based Diet Without Destroying Your Body." Rich just wrote a book about why he's a vegan. More specifically, the book is about [...] 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. July 11, 2012 – the 200th free audio podcast: How Vitamins And Supplements Are Made. Also: is frozen yogurt healthier than ice cream, the best way to soak grains, how to use CoQ10, how to maintain flexibility, synthetic vs. natural supplements, how much should you exercise, what is "earthing", bad workout days, how to run hills, should you ever have an energy drink, vegetarian omega 3 fats. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. In real science, Fit2Fat2Fit is a BAD idea for visceral fat, lower body fat, & leptin sensitivity. This headline probably should read: Got COW'S Milk? Increase your VO2 max by taking fish oil & getting rid of vegetable oils. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to get your free Audiobook today. Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha. You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free! The Future Of Health Now - Videos are Live, Free and Available! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle The new intro music - is from Brock Skywalker's song Blue Satin Jacket which is available on iTunes or at CD Baby. ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". If you see your question below, be sure to send an email to [email protected] to claim your FREE BOOK. You can choose between "Get Fit Guy's Guide to Achieving You Ideal Body" or KC Craichy's "Super Health" diet book. Which we talk about in Episode 139 and 140. Audio Question from Danny: Which is better for a relaxed day with the kids, Frozen Yoghurt or regular Ice Cream? ~ In my response, I mention our coconut ice cream recipe. Audio Question from Scott: He really enjoys baking bread, all from scratch and no processed flower. He uses a soaking process called "Pre-fermentation", where you soak the ground grains. Is this the same as soaking them prior to grinding? ~ In my response to Scott, I recommend the book Nourishing Traditions. I also mention my podcast with Dr. William Davis. Audio Question from Dwayne: He currently takes CoQ10, 10mg a day. Is there a benefit to taking more than that or to cycle it? Audio Question from Trisha: She and her husband are runners who do Tia-Kwan-do. When they ramp up for a race, they feel like they are losing flexibility. Why and how is that happening and how can they counteract that? ~ In my response to Trisha, I mention these exercises. Audio Question from Sandy: Ben has spoken against birth control pills but recommend Vitamin D supplements. Why is the synthetic hormone Vit D ok when the other is not? ~ In my response to Sandy, I recommend the book "Sex, Lies & Menopause". Also the Lady Comp Fertility Monitor. Audio Question from Brandon: Exercise frequency - how much is appropriate just for looking good and being fit? Should you exercise every day? If so, how do you adjust the intensity/duration to not overdo it? Audio Question from Andy: What is earthing? Was his dad right when he told him as a child to "go rub some dirt on it" when he got hurt? ~ I my response to Andy I mention: Thermographic grounding images, Sleeping grounded study, Immune system grounding study, Circadian Rhythm Study. I also mention Grounding Mats. Audio Question from Bad Workout Guy: Do you ever have a bad workout day? Out of breath, tired, have to stop to get some air, even though it is the same workout you have done before with no issue. ~ In my response, I mention Restwise. I also mention the emwave2 for tracking heart rate variability. Audio Question from Stephan: Hill Training. Running for a couple years. Endurance is getting good and pace is picking up. Training for a marathon in the fall. Hills always wipe him out. Struggles with them every time. Do you have any tips on how to attach hills? Stride, technique, strength training? ~ The Wildflower Hill Running tips. Audio Question from Sara: How and why do sports energy drinks (Red Bull, Rockstar) work? How bad are they for you? Is it ok to have them ever

We've all had it happen. We're sitting on the couch, watching a movie, and we suddenly realize that our favorite Hollywood personality is suddenly looking old. Really old. Wrinkled skin, receding hairline, chunky face, crinkled eyes, puckered lips - the works. How on earth did that aging happen, and more importantly, how did it happen so fast? Then [...] 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. July 4, 2012 – free audio podcast: How Exercise Makes You Fat Also: when/how to reach to race weight, how to fix stiff joints, testing race day nutrition, does fructose inhibit HGH, the best pre-workout supplements, how to fast the right way, what to eat during multi-day races, growth hormone vs. testosterone, and are any energy supplements safe. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. New low carb study was interpreted quite poorly by the media. Interesting: if you're really skinny & concerned about leptin sensitivity (appetite control) avoid hard & long workouts. Want better cholesterol? Eat more eggs. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to get your free Audiobook today. The Future Of Health Now - Videos are Live, Free and Available! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Eric: He wants to get back to race weight (is currently 30-35lbs over what he would like to weigh). He has some racing goals that he will have to push himself to reach. Should he try to lose weight before the race (in the early season) or just train hard and lose the weight at the same time? ~ In my response, I recommend www.Tri-Ripped.com Chris says: Most of your topics seam to address cardio and diet. Can you do a show on soft tissue injuries and flexibility. My big limiters, that I can't seem to fix, are stiffness in my ankle and lower back. ~ In my response, I mention Capraflex. Tim asks: I am training for some ultra marathons in the 50 to 100 mile range. During my training, I am experimenting with different nutrition sources to find what works well for me. In the past, foods that seem to work perfectly for a 2 to 3 hour run can wreak havoc on my G.I. system during a longer run or race. Given the same effort level in training & racing, what changes occur in the stomach to create this problem? Also, is there a certain length of time that I can run to fully test a nutrition source without having to run the full race distance? Josh asks: I know you've said before that you typically only consume fructose after a workout. Recently I came across some literature saying not to eat fruit after a workout because, "Consuming fructose will increase production of somatostatin, which then inhibits the production of human growth hormone (HGH, also known as 'the fitness hormone')." If true, that's a fairly big deal. Just wondering what your thoughts are. Jonas says: My brother turned me onto your site. He is a marathon runner, and I am a crossfitter/boxer. He has convinced me to live by your food pyramid and make some changes to my life. A lot of these changes are forcing me to toss some of my supplements. Where I am struggling is a pre-workout supplement that helps me lift more and not get fatigued. I have used Jack3d and Other products similar in the past. Can you suggest one that is better to use that has no neurotoxins, artificial colors, and other bad stuff? ~ In my response, I recommend the strength section at http://goo.gl/Zu02D Osa asks: Is it possible to fast your way into Ketosis and how long does it take? Also do you have any tips I can use to stay in shape or at least maintain a healthy weight with no exercise for a couple weeks? I had oral surgery to remove all four of my wisdom teeth this morning. I was advised by the doctor that the day before my appointment that I should stop eating or drinking before midnight. I stopped eating and drinking at 10:00pm and my appointment was at 9:30am the next day. I did not start feeling hungry until around 6:00pm today, so I fasted 20hrs in total and was not experiencing ravenous hunger. I also noticed when I was breathing through my nose I could start smelling some gas from my breath, which is a sign I may have fasted myself into Ketosis. The Oral Surgery to remove my four wisdom teeth has drastically changed my diet and made me inactive for a couple week

It broke my heart. I was out hiking with my twin boys earlier this month, and suddenly realized that only one boy was by my side. I looked back. The second little guy was standing halfway up the hill behind us, bent over at the waist and struggling to get a breath - a look [...] 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. June 27, 2012 – free audio podcast: When To Take Sleep Pills, Pain Meds and Fat Loss Boosters Also: fueling a long ride on a high fat diet, how to recover from and prepare for a race simultaneously, does eating low-carb raise your cholesterol, the skin-diet-hormone-exercise connection, menstruating on race day, taking a sleep aid the night before a race, Yohimbe for fat loss, how to incorporate burpees, the best way to decrease muscle, the different types of fatigue, and the hormonal effects of prescription pain medications. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. How Chinese food makes you fat. If you like skeletal muscle strength and cardiac function, try Resveratrol. Why fortifying food is ridiculous. ----------------------------------------------------- Special Announcements: The Future Of Health Now - Videos are Live, Free and Available! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Chuck: When you follow a high fat diet and go for a really long bike ride (3 to 6 hours) what do you use to fuel during these rides? Audio Question from Chris: Recently complete an Olympic Triathlon and is signed up for another one 4 weeks later (now 3 weeks away). He had a good rest week and feels like he will be ready but would like some suggestions for training and tapering. ~ In my response, I mention the article "How To Bounce Back From Ironman With Lightning Speed". Osa asks: Is the Low-Carb diet actually bad for you in the longterm? I am just concerned because there is a new study spreading around the web that says that low-carb diets significantly raise the risk of heart disease. What do you think about the article Atkins diet 'raises risk of heart disease' because of a surge in cholesterol levels? ~ In my response to Osa, I mention the Superhuman Food Pyramid. Frances says: I have been suffering from adult acne since I got pregnant with my 1 year old. I take a good probiotic, fish oil and eat what I consider to be a very healthy --whole food-- diet. I have celiac disease and adhere to a gluten free diet. I have also eliminated dairy, but to no avail. I am currently training for a 1/2 marathon and about to be in training for the NYC full marathon and wonder what kind of hormonal changes occur as a result of endurance training. As someone who prides myself on a healthy lifestyle it pains me to have acne as it seems like it must be something I am doing wrong! Have you seen any studies on the skin-diet-hormone connection? ~ In my response to Frances, I mention another podcast we did on Acne. Rebecca says: I've been a distance swimmer for years, and a distance runner for almost a year, and from these experiences, I know that when I have PMS / the first few days of my period, I'm just wiped out and achy. Sadly the race falls on what should be the first day of my period. I can't alter this using birth control, so I just have to race through it. Any advice to make it more comfortable? ~ In my response to Rebecca, I mention making sure to control estrogen levels, and this podcast we did on estrogen dominance. John asks: Ambien/Zolpidem: what's your take on the benefits of 7-8 hours of solid sleep before a 100 miler (or any other early morning 5+ hour event) if it means popping a pill? My alternative is 3ish hours of sleep and a very painful morning. I've tried it both ways: last year I ran a 100 mile PR after a great night of "aided" sleep, while the year before - sans drugs - I struggled to stay awake through the hours leading up to the second sunrise. Do you have any other tricks or tips for ensuring a good night's sleep and conquering pre-race jitters? I've read that the amount of sleep the night before race morning is less important than the preceding days'. Is Ambien either banned or dangerous? ~ In my response to John, I reference my sleep recommendations. I also recommend www.darksideofsleepingpills.com Keerthi asks: I've heard contradicting things about

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

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

If you haven't heard, Lance Armstrong was recently accused of doping. But as I mentioned in the article "Ben Greenfield Admits To Using Performance Enhancing Drugs", there are safe and natural strategies that go above and beyond banned practices such as doping when you want to improve performance. For example, the topic of cold thermogenesis [...] 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. June 13, 2012 – free audio podcast: Does Intermittent Fasting Work For Fat Loss? Also: how to sit correctly, starting a diabetic fitness regime later in life, triggering that "fight or flight" reaction, tips on yogurt making, clenched toes while running, getting accurate "calories burnt" data, stress tests for health vs fitness, omega fats and acne, the "right" diet, and can D-Aspartic Acid enhance testosterone. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Did you know that whey protein can spike your blood sugar higher than white bread? This study highlights fact that our body is probably designed to be prone to disease if we aren't overnight fasting. Good reason to leave the .mp3 player out of your outdoor workout sometimes. ----------------------------------------------------- Special Announcements: Future Of Health Now videos - now available at: Google+ The BenGreenfieldFitness Inner Circle - is now just 10 bucks a month! Get access now: www.bengreenfieldfitness.com/innercircle Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net. Share a room and stay for half price! Ben will be racing Japan 70.3 - If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from a truck driver: He spends 90% of his day in a seated position without the option to stand up and move around. He wants to know - what is the proper way to remain in a seated position? Knees higher or lower than your hips, use lumbar support or not, arm rests or no, feat square on the floor or on an angle... or on the dashboard? Also are there exercises that he can do in the seat while he drives? ~ In my response, I reference this article about ways to exercise at work. Kumar asks: My dad is 55 years old and is diabetic for last 15 years. He is on insulin injections for last 4 years or so and follows a pretty healthy vegetarian diet (not so much protein in his diet) and does fast walking, very light yoga for exercise. I want him to start taking supplements like Omega3, whey protein and start strength training. After listening to your podcast on Zen of aging I now realize its possible to put on muscle and get fit at any age. Do you have any recommendations on how he could start his fitness regimen at this age and given his diabetic condition. He is decently healthy at 160 lbs, does not drink or smoke and does not have too much of body fat. ~ In my response to Kumar, I reference "How to Stay Fit As You Age" and a low carb, ketogenic diet to treat diabetes. Martin asks: I am a 50 year old male who competes in judo competitions. My fitness and conditioning are good, however I am quite a calm person by nature and have noticed as I get older I am just calmer. My mind and body knows when entering a competition that although I can get hurt that my life is not in danger, so I don't get much of an adrenaline surge. However all my opponents seem to be in a massive "fight or flight" moment. So, in the initial standing component when speed and explosive strength are paramount I am at a disadvantage. If I can survive this first couple of minutes, after which their adrenaline dumps subsides, I do well. So, aside from jumping out in front of a car before a competition how can I induce more of a "fight or flight" response? Preferably "fight" not "flight". ~ Sex before competition is probably beneficial, in both males and females and Ben Admits to Using Performance Enhancing Drugs. Teash wrote: I've recently acquired a taste for natural yoghurt and I am going through at least a tub a week. My Mum has a Easiyo Yoghurt Maker and I am very interested in making the yoghurt myself too. I was just wondering what you thought of these yoghurt makers and if the powder packs us

My wife makes fun of me. She calls me a "sleep princess". This is probably because I've been really geeking out on how to sleep better. After all, it's during sleep that we experience a significant amount of repair, recovery, immune system enhancement, cognition, learning and memory capability, gene regulation, appetite regulation, hormone production and cellular turnover. And that means lack of sleep can leave you sore, unsexy and stupid. So I've been prioritizing sleep (and especially deep sleep) quite a bit. For example, before bed, I typically consume about 400-500mg Natural Calm magnesium - and if it's been a tough workout day, I also throw in a serving or two of MillenniumSports Somnidren GH. At this point in the night, I've also been ensuring I don't shut down melatonin release from artificial light exposure by wearing blue light blocking Gunnar glasses for any afternoon or early evening computer use, and when I actually do get into bed, I slip into my Dream Essentials contoured face mask and fitted ear plugs. Next, I turn on the White Noise app on my iPhone to block out the sound of the train that goes by our house and the dogs barking in the morning (although I use the PZizz iPhone app for quick afternoon naps). Finally, underneath the mattress is a new toy I've been using - a Pulsed Electromagnetic Field Therapy (PEMF) device for enhancing deep sleep cycles – the EarthPulse Sleep Machine. How exactly does PEMF work to get me to sleep better? If you read my recent article about brain waves, and how you can use sound and music to change your brain waves, you learned about a specific brain wave frequency called "Delta". Here's the graphic from that post, in case you need a reminder: The human brain, and the brain waves described above, are very sensitive to the Earth’s magnetic fields, which is one of the reasons that trends toward a decrease in sleep duration and suppression of the deepest stages of sleep have been observed in space shuttle missions. Electroencephalograph measurements (EEG) have shown that small, low strength magnetic fields can cause brain wave frequencies to resonate with the frequencies of the magnetic field, and can cause other responses in the brain including: -vascular dilation of brain blood vessels -enhanced melatonin release -electrical stimulation of the hypothalamus for sleep facilitation -reestablishment of circadian rhythms (useful for jet lag, which is why this video includes me packing the EarthPulse for international travel) -enhanced dream recall (and incidentally, what I have personally found, much more lucid dreams) In today's audio interview with Paul Becker, who is the inventor of the EarthPulse, you not only learn more about how a magnetic field device enhances Delta brain wave production, but also learn how this thing can actually help with cellular respiration, and recovery from workouts. [powerpress] Paul doesn't mention this during the interview, but from the studying that I've been doing, I've learned that a very important part of using PEMF to sleep better is regular use, since this is literally a form of brain entrainment. Here are some of the resources that Paul references during our discussion - and I'll also include a comment below this post that throws more references in for you geeks out there. -Chronic stimulation of rat skeletal muscle induces coordinate increases in mitochondrial and nuclear mRNAs of cytochrome-c-oxidase subunits: http://www.ncbi.nlm.nih.gov/pubmed/2537205 Abstract Fast-twitch tibialis anterior muscle of the rat was subjected to chronic low-frequency (10 Hz, 10 h daily) nerve stimulation in order to investigate the time course of changes in cytochrome-c-oxidase activity, as well as in tissue levels of specific mitochondrially and nuclear-encoded, cytochrome-c-oxidase-subunit mRNAs. Chronic stimulation induced a progressive increase in cytochrome-c-oxidase activity which was threefold elevated after 35 days. A similar increase was recorded for citrate-synthase activity. Glyceraldehyde-3-phosphate dehydrogenase, which was studied as a glycolytic reference enzyme, moderately decreased, as did the tissue level of its corresponding mRNA. There was a parallel increase in the tissue levels of the two cytochrome-c-oxidase-subunit mRNAs over the entire stimulation time course. The extent of increase (stimulated/control) was 2.4 +/- 0.3 and 1.8 +/- 0.2 (means +/- SEM) for the mitochondrial and nuclear subunit mRNAs, respectively. This parallel increase suggested a coordinate regulation of the two subunits. The increase in cytochrome-c-oxidase activity initially corresponded to the changes at the mRNA level. However, with longer stimulation times (beyond 14 days), the increase in cytochrome-c-oxidase activity clearly exceeded that of the two mRNAs. This divergence was progressive and was interpreted to indicate that the increase in cytochrome-c-oxidase content was brought about not only by changes in the levels of the specific mRNAs, but al

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. June 6, 2012 – free audio podcast: How To Eat Healthy On A Shoestring Budget Also: what to eat after a gastrectomy, dealing with iron overload, fasted workouts and glycogen storage, different types of olive oil, treating jock itch naturally, visualizing exercise while injured, improving running efficiency using powercranks, how diet can effect mental health, refueling timing, and more discussion about cramping. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Want to shut down muscle growth? Take ibuprofen. Want to boost Growth Hormone & Testosterone with weight training? 10 reps better than 5 reps. Sorry airplane magazine ad, but taking growth hormone does not increase power, strength or endurance. After you workout, increase in testosterone is 1.25-2x, for 30-60 minutes. Good reason to do 100 pushups before a hot date, guys. ;) ----------------------------------------------------- Special Announcements: Ben will be racing Japan 70.3 - If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from anonymous: His mother, in her late 60s, had an unfortunate surgery and ended up with a pacemaker and her stomach removed (gastrectomy). She eats very little and gets nauseous easily. Do you have any ideas of what she could try eating that would not make her nauseous and would be easy to digest. Audio Question from Nancy: She is taking Living Fuel SuperGreens, Soleil, Himalayan Crystal Salt and has Iron Overload in her body but she doesn't have Hemochromatosis. She is supposed to stay away from Iron (which is included in SuperGreens) but she wants the detoxification properties. Is she doing something right or wrong? ~ In my response to Nancy, I recommend Capragreens or Enerprime as an alternative. Graeme wrote: Just catching up on some old episodes and listened to Episode 175 and the interview with the Hammer Nutrition ultra cyclist, Steve Born. Q1 - I'm hearing a seeming contradiction where you have talked regularly about fasting overnight and doing a morning session to promote fat burning based on a low glycogen state. In the interview he said that waking up you still have your muscle glycogen full and you are almost ready to race. (and, if racing, you only need 100-300 cals, which sounds very different to my belief that we are in a low glycogen state). Do I understand correctly? Q2 - he says on a long event you can get 2/3 of energy from fat. My understanding was that 20-40% is as high as you can expect, is this simply because the intensity is super low for ultra endurance? Jim asks: Just wanted to know if you have any info on light olive oil vs extra virgin olive oil. I used to use the extra virgin but start to get nauseous so I been using light olive oil on my salads but did not know if this stuff was healthy. Anonymous asks: I'm an ultrarunner trying to get rid of a nasty case of jock itch. I tried the toxic over-the-counter products, but it won't go away. Before I make a doctor's appointment, I want to see if you have any alternative ideas to deal with this. Because of my ultra running, I spend several hours in sweaty under armour - on a race day I may be in the same compression shorts for 24+ hours. I purchased Oil of Oregano from your site. I slathered it on last night and it burned like hell! It was like fire. Can you talk about J.I., how to use Oil of Oregano to treat it, and any other recommendations to get rid of it? Is it contagious to my girlfriend? ~ More info on oregano: Mysterious “Product X” Destroys Microbes, Blowtorches Body Fat, Fights Fatigue, and Powers Performance. Jenny asks: Is there any research that shows whether or not visualizing exercise

I personally swim 3-4 times per week.The pool I swim in is chlorinated. I also shower every day, in water that has been chlorinated by the city of Spokane, where I live. How about you? How much chlorine are you exposed to? If you’re a swimmer or triathlete, then it’s probably quite a bit. If [...] 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. May 23, 2012 – free audio podcast: Can Coffee Really Make You Live Longer? Also: panic attacks in open water, bathroom issues during your morning run, preparing for an "endurance weekend", hypermobility syndrome, water filtration, pain while swimming with scoliosis, are Veggie Straws healthy, staying strong while recovering from injury, c-sections and tummy tucks, and building bigger arms while losing weight. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Can coffee really make you less likely to die? Eating junk food is more costly than eating health food? ----------------------------------------------------- Special Announcements: In lieu of next week's podcast, Ben will be doing multiple Google+ hangouts - with a focus on big training weeks, recovery and hydration - so be sure to follow the Google+ page to get in on the video hangouts with Ben. US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! Ben now has workouts available - on the PEAR exercise device. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from John: He just finished a sprint triathlon. He's been swimming all winter and spring but had a panic attack in the water during the race. Hung on to a canoe for the first time in his life. How can he avoid this in the future? How can he calm his mind during the swim. Audio Question from Terri: She has bowel/bathroom issues during her morning training runs. She eats breakfast, goes to bathroom, walks dogs, goes to the bathroom again, and then again a few more times during the run. She does not have this problem during afternoon and evening runs. ~ In my response to Terri, I mention CapraCleanse and the Squatty Potty. Audio Question from Abe (sorry... I mean Dave): He has an "Endurance Weekend" race coming up: 5k run on Friday, sprint triathlon Saturday morning, followed by 15 mile time trial. Then after a 3 to 4 hour break, there is a 25 mile road race. On Sunday morning there is a "crit". What would you do training, fueling and recovery for the week of the race? ~ Here is my magnesium oil. Audio Question from John: John is considering running the ING New York City Marathon. He has run 2 half marathons, goes to gym 4 times a week, and is in good shape (but could lose 5lbs around stomach). Has a slight case of hypermobility syndrome in his knee. After previous half marathons could barely walk for a few days (due to foot pain). He really wants to do a full marathon but doesn't want to break himself. ~ In my response to John, I mention www.marathondominator.com, since it sounds like he's not really doing much weight training. Greg and Sharon ask: We noticed in one of your videos at home you have a water filtering system. I don't remember the name of it but we looked at it about two years ago and wondered about it (I even contacted the company with my question). When the water is filtered through all of the layers it stays in your container with the filter, right? In other words, you just spent the whole night filtering water, but the filter stays up in the middle of the water after it's filtered. Where did the impurities from the water go? Scott asks: My daughter is a competitive high school swimmer and also has scoliosis (27% curvature). This has been a great activity for her for

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 May 16, 2012 free audio podcast: How To Avoid Sudden Heart Attacks While Running Also: heating saturated oils, thick phlegm during exercise, fasted workouts and back-loading carbs, treating celiac disease naturally, healing rotator cuff tears, getting sick during training, very heavy sweat rates, and knee cartilage removal. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. "zero calorie" sweeteners actually disrupt your blood sugar & spark your appetite. As long as you're OK with about 1 pound of wt loss per week, you can lose fat & gain muscle at same time. Foam rolling can increase your flexibility by over 12%! ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Chris: We frequently hear about fellow athletes having these profound medical events where they "crash" and it is determined they have a 80-90 percent blockage in an artery! I personally know of two fellow runners who have had this occurrence. Fortunately both survived after open heart surgery. I am amazed that we continually hear about active, well trained athletes who experience near death occurrences in spite of being active. Makes me wonder about all the efforts of preventative healthcare. I understand much of this can be hereditary but am surprised when a well performing athlete crashes with no previous indicators. I am sure that Listeners would be interested if there are test available to screen for life threatening blockages since it appears that it can strike athletes who are training and performing and show no signs in advance. Would a stress treadmill test be an indicator test? ~ In my response to Chris, I mention the HeartMath emWave2. I also mention this article. And (of course) the New England Journal of Medicine's Cardiac Arrest during Long-Distance Running Races. Audio Question from Tony: Udo Erasmus talks about how when you heat saturated fat you damage them and even if you have a good diet you can't reverse the damage from heated oil. What is your opinion on using it for cooking? ~ Episode #127: Why Saturated Fat Won't Kill You But Vegetable Oil Will Audio Question from Josh: Trouble during hard efforts during races. Thought he drank too much water during the swim because of thick phlegm and gunk on the bike and run. Doesn't think it is dietary, doesn't take meds, doesn't want to take pseudoephedrine. Audio Question from Chuck: What is your take on the new protocol "carb back-loading"? Also, you often recommend fasted workouts in the morning to burn fat. How long should you have fasted for that to be beneficial? Can you fast after a workout instead? Audio Question from Jenny: Went to a GI (gastrointestinal) Doctor for stomach problems and found out that she is celiac and has acid reflux. Was prescribed medication for an entire year and doesn't want to take it (and hasn't been taking it). Is there a supplement or natural food to help with this, rather than taking the meds? Audio Question from Shane: Recent recipient of a rotator cuff tear and is worried about the length of recovery. Would you use a Tens Unit or Bio Tools? ~ In my resp

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

Most of us know that workout songs and music can help you to exercise harder. But if you understand how sound and music actually change your brain waves, you can use this knowledge to alter your mental and physical performance states with laser accuracy. It sounds geeky, but I’m going to explain how… At first glance, [...] 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 May 2, 2012 free audio podcast: What Makes Women Gain Weight As They Get Older And What To Do About It Also: Do recovery boots work, swish and spit carbohydrates, how does cold effect calories burnt, opposing muscle strength ratios, coffee and dark circles under your eyes, reversing the damage from frostbite, decreasing libido, matcha tea, do veggies make you more attractive, and a good half marathon race strategy. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You don't need to lift with high weight, low reps to build muscle. In populations who are primarily barefoot or primarily shoed, the bare foots win out with lower injury rate. First study I've seen that suggest exercise may NOT actually cause you to eat more later. ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Robert says: G'day Ben I have a question for the podcast. I wanted to know what your thoughts are on the Recovery Pump compression boots, also its competitor NormaTec also as a comparison. Their claims seem to be supported and they do what they claim to do from the literature I have read. Have you tried them? What would the effect of the recovery pump be when treating peroneal synovitis? Or other tendinopathies? Would you recommend this as a recovery modality with other traditional methods such as ice baths, NSAID's etc. Kathryn asks: I've read about recent research that found that swishing a mouthful of carbohydrate solution and then spitting it out rather than swallowing was effective in providing energy for a workout. Would this be an effective way to train in a fasted state occasionally, as Ben recommends, without the negative effects of inadequate fueling? I'm someone that doesn't tend to do well without food before my am workouts, even easy recovery type activity but I would like to try some fasted workouts occasionally. Rob asks: How many calories are you really burning when it is 10 degrees out. If I run 13 miles and my little Garmin says I have burned 1300 calories, how much does the cold, and my body dealing with the cold, add to the equation? Anton asks: I was wondering if there was ever a study done about inter-relationships of the amount of weight opposing muscle groups can lift. What I mean by that is: if I can bench press 225 10x should my shoulders be strong enough to handle say lateral raises with 35lbs 10x or shoulder presses with 130lbs 10x so on and so forth. Or be able to do 10 perfect form underhand pull ups (body weight of 210) and that would be equal to curling say 110lbs 10x? Jason asks: I developed dark circles under my eyes for the first time in my life in 2004 during a time of heavy work stress and little sleep. When I was able to return to a healthier lifestyle the dark circles persisted. Only later did I make the connection that I had also started drinking coffee during that same time period. I have been able to rule out caffeine as the cause by consuming sources of caffeine while abstaining from coffee, a

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Apr 25, 2012 free audio podcast: What Happens When You Exercise Too Much Also: the ketogenic diet vs. the metabolic typing diet, are e-cigarettes a healthy alternative, which is better ground turkey or beef, what is mugicha, should you take a hot or cold bath post exercise, a list of healthy oils, bonking hours after a workout, does protein influence fat loss, and do beets cause cancer? Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Some say exercise doesn't help you lose weight. Here's what the science says. From Google+: Eating breakfast makes you healthier. Want more power? If you're already lifting fast & explosively, a mouthguard (like this) actually helps. ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Brandon: How does a ketogenic diet relate to or work with the metabolic typing diet? ~ In my response to Brandon, I mention episode #187. Audio Question from Joe: Smoker for almost 10 years who quit cold turkey 2 years ago. Is an age grouper in great shape. The only issue is when he's stressed or has a good "buzz-on" he wants a cigarette. Are e-cigarettes a viable option to have in a pinch? ~ In my response to Joseph, I mention Dietary Supplements That Can Massively Control Your Most Intense Carb Cravings. Dave asks: There is a lot of old health trends being busted in the last 10 years, can you bust this one? Is ground turkey really more healthier than ground beef? I need to know... beef is sure more tastier! Keith asks: I know you like kombucha. What do you think about Mugi cha (barley tea)? It was in every kids thermos all summer long. Actually everyone drinks it from housewives to office workers. Ice baths after exercise are all I hear about these days on podcasts and in magazines but here in Japan almost every house has a high tech bathtub and 40 deg C plus soaks are a nightly family ritual (my wife prefers 40 but her dad likes 42, I can only stand 39). Is a hot bath after a normal exercise session for an uninjured runner a no no? After a recent 1/2 marathon the nearest hot spring was packed with racers. I confess I have taken a hot bath before my winter long run on occasion. Osa asks: Your food pyramid and consideration to eat more fat is working for me. I can go long without eating and am slimming down effortlessly. My question is that you recommend Avocado oil as healthy fatty oil that was not listed. What other healthy fatty oils would you recommend to use that you did not list? Also what do you think about Almond oil? Mike asks: About 2 hours after every workout I bonk hard. I could crawl into bed and go to sleep. The worst part about it is that I then get very edgy and my temper gets very short. I generally workout in the mornings with minimal food in my stomach and I eat generally within 2 hours after the workout, more often than not it is within 1 hour. What type of testing can/should I do to see what is going on? ~ In my response to Mike, I recommend a hormonal p

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Apr 18, 2012 free audio podcast: What To Do When Allergies Affect Your Exercise. Also: how much do you need to eat after an endurance event, is Tri-Ripped or Triathlon Dominator better for a 70.3, a genetic test to determine your potential aerobic capacity, how to heal a bruise, controlling the side effects of prednisone, how to reduce migraines, should you use the mess out of 7-Keto DHEA, and wearing minimalist shoes on a bike. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Wii Fit blows treadmill walking out of the water. Interesting that speed appears to put runners at higher risk of injury than volume. Supplements like "Sport Legs" & others that preload you with lactate appear NOT to be effective. ----------------------------------------------------- Special Announcements: The squatty potty - is what Ben used before he won his latest sprint triathlon. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Megan: When you do a big event like a marathon or Ironman in the days after the event is it true that you have a bigger caloric need. If so, what would the percentage be? She eats good/healthy food after the event but wants to know how much more she might need or not need to consume. ~ Resources I mention to Megan: Enerprime, Capragreens or SuperGreens, Tian Chi for adaptogenic herbs, Energy28 for Maca, Caprazymes and Caprobiotics, and Betaine HCL. Audio Question from Josh: Can seasonal allergies cause his heart rate to get really really low? In April and May he can't get into Zone 4 or 5 while riding. His standing rate is 40 or 50 BPM! Christian says: My wife and I ran a 1/2 marathon today. She appears to have a significant histamine reaction causing vasodilatation every time she runs significant distances. Her arms and legs turn purplish red and she feels her blood pressure drops. She dumps cold water on her arms each aid station and that helps some. The problem is worse when it is hot outside. Her hydration and nutrition are good. Her liquid nutrition has electrolytes and she adds a salt tablet to her water bottle. I recall your podcast interview about not needing electrolytes but adding salt seems to help her. What other thoughts do you have? Audio Question from Brian: He is planning a 70.3 in January. Which program of yours would you recommend: Tri-Ripped or Triathlon Dominator? Audio Question from Hunt(?): He recently watched "The Truth About Exercise" and saw a genetic test that can guess the potential of an individual's aerobic capacity. He's interested in learning more about that test. Audio Question from Jerry: He fell 6 feet on to a mat while bordering which caused pain in the arch of his foot. He called it quits, went home and the next morning there was swelling and bruising (hematoma). He has been using ice, ultrasound and e-stim and is wondering if there are any other ways to speed up the healing? Tommy asks: My wife is a runner and suffers from ulcerative colitis. She has a really clean diet no grains, no dairy or legumes. Her recent flair up sent her to the doctor and they put her on prednisone. 30mg 2

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Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Apr 11, 2012 free audio podcast: Do Belly Fat Loss Supplements Really Work? Also: does being on your feet all day count as a warm-up, anti-inflammatory foods instead or prednisone, fuelling recommendations for a multi-day hike, do hormones and exercise create acne, the benefits of fasted exercise sessions, are carbs really killing you, adapting to a low carb diet, is popcorn a superfood, and do vitamins raise your chances of death? Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. This is why I always try to exercise as soon as possible after I fly somewhere, even if I'm tired. How I'm building my kid's brains now. Burdock root for boosting testosterone may actually be pretty good stuff, but I'd need to see this in humans. ----------------------------------------------------- Special Announcements: A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio Question from Craig: Craig wants to know if he needs to warmup before a run even if he has been on his feet all day. He also wants to know if there is something better/safer than steroids to take for erythema nodosum. ~ In my response to Craig, I recommend the dynamic stretching routine. I also mention the GAPS diet book. Audio Question from Tony: This summer Tony is going after an unsupported speed record on a long trail (272 miles). He is looking for light/portable food recommendations and also an approximate amount of calories he will need for 40 miles per day over 6+ days. He is 5'6" 135lbs. ~ In my response to Tony, I mentioned LivingFuel SuperGreens, CapraCleanse and Tian Chi. Audio Question from Frances: Frances wants to know if there is a connection between hormones, acne and exercise. Amy asks: Can you comment on this study regarding fasted exercise and weight loss: "Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training." Keely wrote: Ben recently posted a link entitled "carbs are killing you". This was pretty interesting and I am curious if you know where any of the information on this handout is coming from. The archive information only gives information about the website design. Is there any scientific evidence behind this, especially steps 1-8? Here is a copy of that link to make things easier. Maria asks: I recently purchased your Low Carbohydrate Diet for Triathletes book and I have a question about transitioning my diet. I'm a Crossfitter with a history of blood sugar crashes and bonking, so I'm quite apprehensive about doing a WOD during the first couple weeks of the diet. Do you recommend cutting my carbs gradually, going low intensity on my workouts for a couple of weeks while my body adapts, or just going all out and seeing what happens? Bruce asks: Hey Ben and Brock, what do you guys make of this article about popcorn having "more of the healthful antioxidant substances called polyphenols than fruits and vegetables"? Ralph asks: Mayo Clinic Health Letter, 3/2012, Risk of vitamin supplements: ...analysis of latest research, the Iowa Women's Health Study (38,000 women 55 & older for 20 yrs), "...indicated that the risk of premature dea

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Apr 4, 2012 free audio podcast: Should You Eat Carbs or Protein Before Bed? Also: being predisposed to heat stroke, shot-gun vitamins and high dose antioxidants, good swim technique videos, being ketogenic all the time, tendonitis explained, why one muscle can be bigger than the one on the other side, and how to blast away belly fat. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Interesting study & suggests if you're taking an iron supplement do NOT take it in a 6 hour window around any workout. Even if you're exercising for 5 hours per week, a seated desk job still raises your risk of death. So stand more. It turns out those little unstable air pillows that you can stand on at the gym actually could be *bad* for performance. ----------------------------------------------------- Special Announcements: May 11 & 12, 9am to 5pm - Ben Greenfield is presenting the "Become Superhuman" workshop in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio Question from Kelsey: What is best to eat before bed? Garret Webber-Gale's nutritionist says carbs instead of protein or it will all turn to fat... is that true? Audio Question from Patrick: Wondering about heat susceptibility. If he can't take an icebath, he gets crazy headaches 24 hours after a hot/hard workout. ~ In my response to Patrick, I recommend CapraColostrum. Audio Question from Mike: Wants your opinion of the "Longevity" and "Six for Men" supplements. Audio Question from Jared: Wants some recommendations for videos he can watch to help his swimming technique as he prepares for a triathlon. ~ In my response to Jared, I recommend Swim Smooth, and especially the DVD's. Bob asks: If I train myself to be ketogenic, is that purely for health and fat burning? What about racing? Do I still eat the gels, etc. before/during a race? Or is that counter-productive? Stephanie asks: I need some advice on how to manage my tendonitis in my foot once and for all. In fall 2010, I completed my first marathon. During the end of my training, I started to develop pain on the inside of my left foot. I pushed my way through the race but was left limping for a week. The pain subsided enough to allow me to start running in April 2011. However, by August, I had to cease running due to extreme pain on the outside of my foot. An MRI determined that I had tendinitis and I spent 3 months in Physical Therapy. My foot has gotten better but it is still not 100%. What do you suggest in terms of stretching, foam rolling, etc., to enable me to slowly begin a running program again? I would like to try a marathon in fall 2012. Rob asks: I lift a lot of weights for strength training. I notice one peck is significantly larger than the other. When I train I use dumbbells so I can't overcompensate with a stronger side. I'm right handed, and my right peck is smaller. Why does something like this typically occur? Could it be related to one side being dominant and used throughout the day? What would be the way to fix this? Lee asks: I have currently noticed that my left bicep is longer/larger than my right bicep. I am right handed and have always consciously made an effort to work both arms the same amount. Do opposite biceps normally grow at the same rate? My concern now is how to get the right bicep to 'catch up' to the left one. Gerald wrote: I wanted to get your thoughts on the best way to loose fat that accumulates between my

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Mar 28, 2012 free audio podcast: What Blood Tests To Ask Your Doctor For When You Go In For Your Physical. Also: what is oil pulling, the run/walk protocol, improving tendon and ligament strength, enhancing mobility for olympic lifting, recovering from hamstring tears, a ketogenic diet for killing cancer cells, compex sport elite for building strength, choosing types of flour, hashimotos and nightshades, and c1/c2 vertebrae misalignment. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. I agree with all of these 10 stubborn exercise myths. ----------------------------------------------------- Special Announcements: 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio question from Matt: Wants to know what he should ask his doctor about at his annual physical. ~ In my response to Matt, I reference: www.directlabs.com, www.cyrexlabs.com, bioletics.com, and pacificfit.net Audio question from Dave: Curious about Oil Pulling. Audio question from Jenn: Is returning to running after injury and wondering about using a very frequent but short walk/run technique. ~ In my response to Jenn, I mention Jeff Galloway's walk/run ratios. Audio question from Jared: How to improve tendon and ligament strength and durability. ~ In my response to Jared, I recommend Capraflex. Audio question from Bob: Looking for recommendations for mobility exercises to help with Olympic Lifting. ~ In my response to Bob I reference these two videos: Audio question from Chuck: Help with recovering from a hamstring tear. Also can a ketogenic diet starve out cancer cells? Audio question from John: Wants some ideas for Compex Sport Elite protocols. Kyoko asks: Can I select whatever type of flour I like? Or, is there any important things I should look at? Pam asks: I just got done listening to episode 180 when you mention that people with Hashimotos should avoid nightshades. I am 37, and was diagnosed with Hahsi's at 16. I feel pretty good for the most part. I maintain an active lifestyle, and have good energy in all that I do. I treat my Hashi's with synthroid (.150mcg) and monitor the condition pretty much through blood work. I have a couple questions regarding nightshade food. 1) What exactly are the reasons they should be avoided? 2) How do I know if they are having a negative effect on me? 3) Should they be avoided if there is no noticeable effect? ~ In my response, I recommend the book: Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal? Edgar asks:There was a day, basically out of boredom, where I decided to go as hard as I could for as long as I could. I don't remember how long this was, perhaps 20-30 minutes at a full out, gut-busting pace until I all but collapsed on the floor, dizzy and on the verge of throwing up. During the run, however, lets say 3/4 of the way through, I literally felt a "pop" in my brain (or somewhere...) not imagined; and though it was many years ago, I remember the feeling/sensation clearly. It was definitely some physical feeling that at age 15 I was essentially too dumb to worry about. After the run was finished, I was dizzy for a while, then I went home and the rest of the day as normal. Here's the unusual part: that weekend, when I went for my normal group run with my team, I was all of a sudden much fitter than anyone else. And, at what I now considered an effortless pace, was destroying all my teammates. I have tried since then to replicate this feeli

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Mar 21, 2012 free audio podcast: Does Cold Thermogenesis Work For Fat Loss? Also: metabolic typing and blood type diets, ultra-running advice, ways to recover from surgery, how to mentally deal with accidents, how to train for tough mudder, strategies to become a faster runner, all about D-aspartic acid and aromatase inhibitors, and fueling for a 17 hour Ironman. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Ironman Coeur D' Alene Workshop – 12 Weeks To Race Day - This is a free workshop coming up March 24 at 6PM in Coeur D' Alene, ID, at Pilgrim's Market on 4th st. Join triathlon coach and Ironman athlete Ben Greenfield, from BenGreenfieldFitness.com, as he teaches you exactly which workouts to do, which foods to eat, and how to prepare in the final 12 weeks leading into Ironman CDA. Whether you plan on competing this year or next, or even if you're doing a different Ironman than Coeur D' Alene, you'll learn valuable tips and tricks for ensuring you're 100% confident on Ironman race morning. There will be ample time for Q&A if you have specific questions to ask Ben. 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY TrainingPeaks has posted - a free replay of Ben's "Eating For Endurance" webinar. Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. It would be interesting to see if hypoxic swimming has a similar effect on boosting your hormone levels. Sure…if you're running 3 times a week recovery is overrated. But I've never met Ironman triathletes who don't benefit from ice, antioxidants, etc. How long does it take to recover after a marathon? ----------------------------------------------------- Listener Q&A: Tom asks: I've been hearing a lot out of Jack Kruse, a neurosurgeon-gone-paleo, about cold thermogenesis for health and fat loss. I'd love to hear your take on cold thermogenesis for general health and/or fat loss, as well as its potential use as a training/recovery tool. ~ In my response to Tom, I mention this recent Get-Fit Guy article, and my previous interview with Ray Cronise. Melanie asks: I know you had an interview regarding metabolic typing, but I wanted to know how much stock you put in the details of these type of "diets". I am a protein type and I know that is right for me, but I did the metabolic typing from the Wolcott group website and received a specific list of foods to eat and ones to avoid. Some of the ones for me to avoid are ones that are in the "eat" category in your food pyramid. For example, I'm supposed to rarely have yogurt, cabbage, berries, and completely avoid whey and broccoli. What is your opinion of the Wolcott metabolic type diet? Should I consider cross-referencing your diet and my metabolic type list and eat only what is a match? Also, along the same vein, can you quickly sum up your opinion on the Blood Type Diet? I'm a protein type on that one too, but again some of the foods you recommend would be a no for me on that one. ~ The movie Brock was thinking of is The Road To Wellville. Horacio asks: I'm about to run my first ultra running race in April, 84k Trail race in Patagonia. How fast should I run? I want to be fast but not bonk or have a cramp crisis. Last year I ran this same race but only the 42k version. I probably ran it near my anaerobic threshold or about 165-170 bpm... but for the 84k I plan to go much slower. This is my plan: I've been following Phil Mafftone's advice and I've trained mainly trying not to go over 180-age limit (that would be about 1

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this Mar 14, 2012 free audio podcast: How Liposuction Makes You Fat. Also: dealing with a chronic calf sprain, what is P.A.P training, can you create glycogen from fat and protein, are unsoaked nuts and seeds a problem, the Maffetone vs. the Triathlon Dominator heart rate zones, distances for long triathlon training sessions, and reasons for fat loss resistance. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST: "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart! Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at [email protected] and you could be featured in his next book! Your business can get huge exposure - from sponsoring Ben's next book. You'll get tons of banner ads, podcast announcements, premium newsletter placements and more! Take a look at the full sponsor perks sheet. Coming this Friday - an interview with Dr. Fletcher about how something called neural communication can make or break your performance. ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Carob is a great alternative to chocolate. Compared to chocolate it has higher calcium count (three times as much), no caffeine content, nor fat, and presents your taste buds with a different experience. It's also high in Iron, Vitamin B, Phosphorus, Magnesium, fiber and protein. Top injury sites for the long distance triathletes includes lower back (17.9%), Achilles tendons (14.3%), and knees (14.2%). Among the short to intermediate distance triathletes, most injuries occurred in the knees (44%), calf (20%), hamstrings (20%), and lower back (20%). A group of healthy, active individuals were instructed to cut back on their activity for 3 consecutive days. What they found was that their blood sugar levels spiked 26% more than it normally would have, and that the spikes increased slightly over each successive day. ----------------------------------------------------- Listener Q&A: Audio Question from Jennifer: Is liposuction an option or a last resort? Audio Question from Jake: 15 weeks out from Ironman with chronic calf strain. Eric asks: I've been hearing a lot about P.A.P. training and was hoping you could help define what it is and how it may help endurance athletes. Andrei asks: I keep hearing about how after an workout you have to eat to replenish the glycogen storage. Also, during a long training run or a race, you have to ingest carbs to top your glycogen storage. My question is if you can do this with fat or protein, not carbs. Can I just eat fat and protein after an workout to restore my glycogen levels? How about during the workout? Hosanna asks: To what degree does eating unsoaked nuts, seeds affect the bioavailability of nutrients? I was eating a dried fruit, nut and seed mix daily as a significant portion of my diet until I read to limit intake substantially on the paleodietlifestyle website. jeffyt01 wrote: I listened to your podcast with Phil Maffetone and was wondering what your thoughts are on his 180 formula vs how you lay out the heart rate training zones in your Dominator plan. Also, do you need to do more volume when using Maffetone's method? Jack asks: In training for different tri distances, what distances you would recommend for a long swim, long ride and a long run? Also, what sort of bricking do you recommend most? I am especially interested in the Olympic tri distance. Josh writes:I'm a cat 1 cyclist, really pushing myself this year to

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