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 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

See omnystudio.com/listener for privacy information.

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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 Mar 7, 2012 free audio podcast: Is Cortisol Good Or Bad? Also: how to raise testosterone levels while training, good reasons to jump rope, training for an uphill bike race, how to lose loose skin after weight loss, are gluten digestive enzymes helpful, numb toes, heel pain, and why your sweat smells different when weight training. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Very good evidence that if you're going to have a high carb meal, it should be breakfast. Potatoes are more satisfying to your appetite than bread. Want to recover from workouts faster? Eat 20g of protein before bed. ----------------------------------------------------- Listener Q&A: Audio Question from Martin: Asking about Cortisol levels. ~ In my response I recommend MAP for amino acids. At www.pacificfit.net, I recommend - Recoverease, Solar Synergy, TianChi. Anonymous wrote: My husband is a marathoner, and is training for his first full Ironman. I am supportive and interested in his athletic exploits as a shorter distance runner and a group exercise instructor myself. However, his training starts to take a toll when his athletic exploits start to interfere with our sexual exploits. During marathon training his sex drive takes a significant dip. During Ironman training it has been even more noticeable. I have read that endurance training can actually inhibit testosterone production. Is there a natural dietary way to boost testosterone while training? If not, is there a way he should alter his training and/or diet once he completes this event to "reset" his natural sex drive? He hasn't had his testosterone tested, he doesn't have ED, he's not totally exhausted from training, and our relationship is otherwise healthy and happy. We are in our mid twenties. ~ In my response, I reference this free video/pdf I produced, and www.Tri-Ripped.com. Also OptiMale and Vitrix (tribulus). Scott asks: How and why should I jump rope? What are the benefits and what's the best workout routine? What kind of rope should I use? How many calories are typically burned? I'm looking for an overview of rope work. Kate says: I am going to be entering a mountain bike race this spring in Sandpoint, Idaho. I have about 3 months to get fully prepared. Would you mind giving me your 2 cents on how I should go about training. Obviously, I have my own ideas, but I'd love to hear yours. The race is about 10 miles long, on pavement and mostly UPHILL!! Jesse asks: I recently lost 30lbs in 4 months in large part to your podcast, thank you. Now I have a new problem, excess skin where my gut used to be. Is there anything I can do to make this go away faster? ~ In my response I mention the Get Fit Guy episode: How To Tighten Loose Skin After Weight Loss Billy asked: I have been following a Paleo/Primal lifestyle for about 8 months. After having much digestion problems in the past, living life and training gluten free has been revolutionary. However, from time to time I do ingest gluten in the form of beer and soy sauce etc which is in some of my favourite Thai food dishes. Prior to ingesting gluten, I’ve been taking a Gluten Enzyme supplement by Now Foods (http://ww

If you read "12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power", you may have noticed that suggestion #7 recommended that you take a compound called "Huperzine", and mentioned Chinese herbal mix "Tian Chi" as a source of club moss, since club moss contains natural levels of Huperzine. But that article just [...] 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 Feb 29, 2012 free audio podcast: The Effect Of Alcohol On Your Physical Performance. Also: quick and healthy celiac fuels, preparing for a "pump and run", is MCT oil better than coconut oil, HIIT vs. Cardio, tips on Patellofemoral Syndrome, Seitan protein, lowering high blood pressure, exercise induced asthma, nocturnal penile tumescence from increased testosterone, and is Curves better than a traditional gym. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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 If you are a triathlon coach or personal trainer - e-mail Ben (ben@bengreenfieldfitness) your mailing address. He has something special to send to you. Ben mentions that he's been using "Coconut Manna" more, and he loves it. Grab some here! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You can lose 10% of your body weight during an endurance event and still do really, really well. One of the best articles I've ever read about overcoming cravings. Fruit is not fattening. ----------------------------------------------------- Listener Q&A: Audio Question from Joe: What are your thoughts on alcohol during the training/racing season? And Brenden asks: I love beer, yet clearly understand how bad it is for my athletic performance and sleep cycles. I try to only drink on the weekends, yet sometimes find myself drinking one or two during the week. What is a safe number per day? Zero? LOL. I guess my question is, will I lose workout and fitness gain by drinking 12oz everyday? You get the picture. What type of rules do you have for yourself? Audio Question from ???: Wants some suggestions of quick and healthy foods to consume after a 5k running race to stop him from feeling nauseous and faint. Audio Question from Andrea: Wants advice on fueling for a "pump and run" event. Audio Question from Chuck: Wants to know more about MCT Oil. Audio Question from Jean Luc: Is there an easy formula to translate training "Short and Fast" vs. "Long and Slow". Audio Question from John: Looking for some advice and exercises to do while healing from Patellofemoral Syndrome. ~ In my response to John, I mention Capraflex and also Rock Tape. Audio Question from Tim: What do you think of Seitan as a protein source for vegans? Audio Question from Tom: Vegan runner who eats well and takes CoQ10, Hawthorn (ect…) and still has high blood pressure. What else can he do? ~ In my response to Tom, I mention heart rate variability testing using the emWave. Audio Question from Clay: Wants some help with his exercise induced asthma (beyond his inhaler). Kyle asks: This is a totally serious question, I saw this mentioned in a discussion about over training. Is there any basis behind the theory of nocturnal penile tumescence being an indicator or not of testosterone level, and possible being over trained? Ian says:How effective are Curves Women's gyms from both a weight loss and fitness point of view? My wife's main goal is weight loss at the moment so she wants to know if she'd be better off hitting a gym with a pool, treadmill, bike, classes, etc and losing her Curves membership. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

Ben has had a very busy week (including a training stint at Giant's stadium for Team Timex) and there is no podcast this week! But we encourage you to go back and listen to "Episode #183: Are Your Hormones Out Of Whack?" and Ben's recent interview with John from UrbanVitality.com called "Why Fat Is Good". [...] See omnystudio.com/listener for privacy information.

When I published the Superhuman Food Pyramid last week, I received many questions about why fat is at the base of the pyramid. In this audio, you'll learn about why fat is good during my interview with John from UrbanVitality.com. You instantly get my Superhuman Food Pyramid for free when you share on Twitter or [...] 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 Feb 15, 2012 free audio podcast: Are Your Hormones Out Of Whack? Also: which type of coconut milk is best, bike workouts in a hotel, choosing the best (elliptical) chain rings, which fats are the healthiest, is sugar free dark chocolate ok, controlling the urge to snack at work, stress incontinence in female runners, increased heart rate in heat and humidity, correcting an estrogen imbalance, and how much to workout while lowering cortisol levels. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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: 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! Curious about what a stool/GI test involves? Ben announced that he recently did this GI Test. Check out his results & explanation of results. Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: Time to chalk up yet another success for fish oil - maintaining strength as you age. Here's why that Snickers bar is so much more tempting and tasty when you're low on sleep. 150 minutes of exercise a week is probably NOT enough to prevent diabetes. In trained subjects, 2 minute rest periods have allowed for just as much strength development as 4 and 5 minute rest periods. I wish studies like this would look at more than just weight loss (i.e. blood glucose, triglycerides, HDL, etc.) ----------------------------------------------------- Listener Q&A: Audio Question from Rick: What coconut milk brand or type should he buy? Can or carton? Also wondering about Rhabdomyolysis from intense workouts? Side effects? ~ In my response, I mention coconut cream concentrate. Audio Question from Craig: Traveling a lot between now and the first race of the season – how should he prepare in a hotel for the bike leg of the tri? ~ In my response, I mention Tabata sets, power intervals and long hard rides. Audio Question from Joe: A few questions about choosing the best elliptical chain rings. ~ In my response to Joe, I reference my comprehensive discussion in podcast 159. Bilal asks: Someone whose opinion I trust and value forwarded me your recommendations on the food pyramid. I am a bit puzzled by your recommendations for fat, especially items like ghee that are incredibly high in saturated fats. Olive oil makes a lot of sense as a clear alternative. Can you point me to some scientific studies on which your recommendations are based? I may have the complete wrong model in my mind and I'd like to be better educated on such nutritional issues. Alex asks: I found a sugar free dark chocolate in the supermarket today and I checked the ingredients, which sounded OK but not sure about a couple of them. It has "70% cocoa solids, 15% polydextrose (soluble dietary fiber), erythritol, soy lecithin (emulsifier), vanilla flavour and stevia". I know your opinion on soy lecithin from the recent protein powder podcast but I'm not sure about polydextrose and erythritol. My Google searches didn't show them as too bad. Are they? David wrote: I'm an active athlete and eat a paleo based diet; however, I work a pretty sedentary and sometimes a pretty boring job, and even though I eat "healthy" foods, when I'm at work I can't seem to stop eating. On my days off I eat minute amounts in comparison. Do you have any tips to help me control my eating while at work? ~ In my response to David, I mention the following resources: 5 ways to suppress your appetite without taking any special pills or capsules A simple six step system for eliminating food cravings 12 dietary supplements that can massively control your most intense carbohydrate cravings Episode 160 full transcript Lori asks: Can you talk about stress incontinence in women runners? What is your opinion about bladder sling procedures to 'fix' the problem. (Assuming it's a skilled surgeon.) ~ In my response, I mention bi

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. In this Feb 8, 2012 free audio podcast: What Does It Feel Like When You're Overtrained? Also: abnormally low heart rate during exercise, the benefits of holding a position (isometrics), transitioning to "barefoot" running, is calorie "banking" effective for bulking up, the best exercises for maintaining bone density, can you make up for lack of sleep with exercise, treating pre-event illness, exercise equipment for kids, how wheat effects your brain, and nutritional advice for cancer patients. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Update your Ben Greenfield Fitness App - to get the latest version for iPhone or Android, delete the app and reinstall it. Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. The REV Diet - is the "eating protocol" that Brock is following right now. Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: I'm becoming more and more convinced that late night carbs aren't an issue IF you're controlling calories during the day. Good proof that you should get massages (or use a foam roller). Ride a bike hard for 45 minutes and you bump up your metabolic rate for 14 hours. If you're working out in fasted state, taking amino acids before can vastly improve results. (This is Ben's recommendation for Branched Chain Amino Acids: Recoverease and for Whole Amino Acids: MAP Master Amino Pattern) ----------------------------------------------------- Listener Q&A: Audio Question from Stewart: Wondering why he can't get his heart rate to go high and if that is a problem. Audio Question from Pete: Wondering about dips and what the purpose of holding a position is. Dan asks: You recently mentioned that you tried and enjoyed Vibram's KSO Trek. I have been a fan of the Fivefinger lineup for a few years now and have done two off-road Tri's in my Treksports, as well as a trail 1/2 marathon in my KSO Trek's. I was wondering where you would draw the line in regards to usage and distance. Would you not recommend VFF's (Vibram FiveFinger's) or other minimalistic "foot-gloves" full time? Do you think mixing up VFF's with your typical "sneaker" is a good idea for training? I have learned that form is very important, but anytime I put a normal sneaker on now I feel like I am running on marshmallows and I am setting myself up for injury. ~ Here are the KSO Trek's I'm using right now. Brandon asks: What are your thoughts on calorie banking/cycling for a bulking regime? Is "banking" something to do in the future on rest days? What would happen if I took a few days (like 1 weekend) to "bank" calories without exercise? Will a metabolism slow down quickly enough to turn those calories into fat without the stimulation from weights/HIIT on a daily basis? (Meaning I should keep extra calories to exercise days). Would you recommend calorie cycling for bulking like you recommend for weight loss plateaus? Kathy asks: I'm a 42-year old female, and I enjoy endurance training. I started cycling a few years ago, and then got into triathlons. I did a few Olympic length races, and even managed to win my age group! But I decided to skip triathlon training this year, as I'd like more time for other personal goals. I'm focusing on cycling, but I like running and swimming, and some variety in the routine is fun. If I'm going to eliminate one, which should it be? My main fitness goal is to improve my cycling: the faster I ride, the more fun I have! And I'll be training for a Gran Fondo in the summer. My secondary goal is to lose a few pounds. Not only will this help my watts/kg (right now at about 3.3), but, as I've gotten older, it's more of a struggle just to maintain the same weight and not creep up. I lift weights once a week religiously, due to previous knee and shoulder injuries, and sometimes mix in some plyometrics. Swimming is very relaxing, and I like balancing the cycling with the upper body workout, but, as an older female, is running more important? I'm not sure if lifting once a week is enough to maintain bone density. Bret wrote: I was having a discussion with a group of my early morning (5am) workout buddies. If you have the choice, is it better to get a full night’s sleep or t

Do you work at or own a corporation? Do they have a corporate wellness program? If so, do you have any clue if it's run the correct way, or if it's just making you sick and fat? In truth, there are few investments you can make that provide you with a higher return than a [...] See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. In this Feb 1, 2012 free audio podcast: Why Your Back Hurts. Also: a functional obstacle course, is hot yoga good, fuelling for a mid-day race, drinking only when thirsty, how to know when to end a work out, help for nerve damage, lifting with scoliosis, and training for wilderness first aid. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Check out this funny endurance video - in which Dave Erickson and I put a Timex Run Trainer through a torture test in a re-enactment of the John Cameron Swayze Timex commercial - "Takes A Lickin and Keeps On Tickin". The Ben Greenfield Superhuman Food Pyramid - now available for download! Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: Here's a great image, if you've ever wondered how many carbs you need to eat to do really well at an endurance event. Starvation can cure type II diabetes. ----------------------------------------------------- Listener Q&A: Audio Question from Kumar: Wants to know how to solve his lower back pain. ~ In my response to Kumar, I mention www.runwithnopain.com Audio Question from Kent: Looking for ideas for an obstacle course based on real fitness principals. Audio Question from Megan: Wants an opinion on Bikram Yoga. ~ In my response, I link to this Huffington Post article on Yoga and Weight Loss. Audio Question from "Nooner": Looking for fueling advice for a 70.3 that starts at noon. Dan wrote: dr. noakes says to drink when you're thirsty. makes sense. no reason to drink more than your body needs from a hydration standpoint. but what about reducing the risk of rhabdo and acute renal failure in endurance events? i'm an ultrarunner training for the leadville 100 this summer and i'd hate to wind up in the hospital because i didn't drink enough during my race. i can see a benefit in this situation to drink beyond my basic hydration needs. ~ In my response I mention the article "Athletes: Obey Your Thirst". Angel says: How do I know If I am working out enough or to much? Most times, when the workout video ends (The Daily Burn - where I found Ben) or I finish what I am doing, even though I am trembling, I want to do more. Is the trembling saying that's enough? Aren't I suppose to go till failure? Often if I work out that a.m. I want to work out again p.m. But I hear things about over training etc. I don't know where the line is. Should I go till I am a puddle in the floor or stop when the video stops or the written sets are done? How do other people judge? ~ In my response to Angel, I talk about Rest Wise. Robert asks: 20 years ago, as a weightlifter, I herniated a disc and a pinched sciatic nerve resulted in severe leg nerve pain and foot drop. Surgery and PT got rid of the pain and most of the foot drop to the point where I can walk and run but not do too well moving my toes or lifting my foot against weights. Now as a triathlete, this limits me in two ways -- 1) in the affected leg my leg strength, particularly in the calf, ankle and foot, is weak. This affects balance and eg cycling power. 2) at higher speeds of running, my foot can’t keep up with my cadence and tires quickly. Beyond the normal strength training and PT exercises, do you think there is any way of stimulating nerve regeneration, which is the source of the problem. I realize this is the holy grail of addressing paralysis, and I am 20 years into this injury, but I was thinking that with all your research perhaps you have come across supplements or other promising techniques that help with nerve damage resulting in muscle weakness. ~ In my response to Robert, I recommend www.shopcompex.com and also my recent article about psychostimulants. Colin asks: When I was in my teens, I was diagnosed with moderate scoliosis in my lower back and had to wear a brace for a couple years. I'm now 31, and I haven't had any real issues since then despite keeping an active lifestyle that includes running, swimming, weightlifting, skiing, and tennis. The only time I feel discomfort is when I try to perform traditional "main lifts" that place stress on my lower back, like deadlifts and any weight-bearing squats. I don't want to hurt my back, but I also don't want to miss out on the benefits of these

Australian running drills expert and triathlon coach Graeme Turner was told by doctors that he should never run again because he had destroyed his knees playing sports. But he refused to listen, and instead used his knowledge of physics to train his body to run in a way that did not stress his joints. He [...] 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 Jan 25, 2012 free audio podcast: Does Fiber Help You Lose Fat? Also: is gum good for you, gluten free products and insulin spikes, glycemic index vs. glycemic load, dairy free probiotics, how much salt is enough, treating bone bruises, is donating blood actually beneficial for men, nipple fat, and is the African Mango really that great? Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: The Ben Greenfield Superhuman Food Pyramid - now available for download! Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. The GI stool test that Ben mentioned taking - from the comfort of his own home. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: Any pill that has same effect of exercise has to raise your eyebrow...shortcuts often dangerous. Reason not to worry if you're doing a triathlon and need to just "jump in the water and go" with no warmup. Running or bicycling just doesn't cut it when you get older ­ you need to work any muscles you plan on keeping. ----------------------------------------------------- Listener Q&A: Audio Question from Fibre1Girl: What do you think about Fibre One Cereal and/or other high sources of fibre. Audio Question from Ron: Does gum help with memory and muscle reactions. ~ In my response to Ron, I mention the Spry gum I chew every day. Andres asks: Your podcast about wheat was pretty amazing. I was shocked to hear about the ability of gluten free products to raise blood sugar the way they do. My question is when Dr William Davis spoke of wheat he mentioned that all forms of grain are inflammatory. Does this include those types of grains thought to be "healthier" like quinoa, millet, amaranth, etc... And, if so, what are healthier options to substitute with? Does coconut flour also cause the same physiological effect on the body as well? Steph wrote: I have a question about high glycemic index foods, are they the main cause of the obesity epidemic and all the disease around and should people be watching that more closely almost rather than their calories? Also if I were to limit my carbs how many grams would you say I need per day I am 22 years old 5"4 and 122 pounds and I am quite active! Kim asks: What amount of pro-biotics is optimal? I have a 'green food' mix that contains 200 mg of dairy free l.acidophilus, B.longum, L.Casei, Rhamnosus. My reason for asking is that I'm considering cutting dairy out of my diet (due to possible allergy) and want to make sure I don't miss out on these healthy pro-biotics! Scott writes: I'm in my 50's and tend to sweat an extreme amount and wonder if you recommend a salt supplement to add to my electrolytes. I generally use Heed but the sodium amount is minimal. I've heard unbleached or black salt mixed into a glass of water before a workout or event could help. How many mg's of salt per day is advisable. ~ In my response to Scott, I mention my podcast interview with Dr. Tim Noakes - and also talk about www.therightstuff-usa.com and Millennium Sport's "Athlytes" from www.millenniumsport.net. Jason says: After completing my first marathon, I noticed pain in top of my left foot. Upon review with a podiatrist, I was told I have a bone bruise in my Second Cuboid. I was given some cream to reduce swelling and was told not to run for 6 weeks. I was given the OK to ride a bike, use an elliptical and lift weights. 6 weeks have gone by and I still have a bump on the top of my foot but I have no pain in my foot. Any ideas on how to reduce or eliminate this bump? Any supplements that can aid in the healing of a bone bruise? ~ In my response, I mention episode #133 about pain on the top of the foot and I also discuss Capraflex and lactoferrin. Avi wrote: I had a question regarding men donating blood. Other than being a gracious thing to do for those in need, I've heard it's a good thing for men to donate blood every once in a while because of the build up of Iron in our blood. Is there any truth to this and would you recommend this from an overall blood and heart health. Johny wrote: I do not have man boobs. I have a proper chest shape and I'm working out heavily at the gym. I'm 21 and am slowly gaining muscle mass. My problem is that I have

If you're wondering how to choose protein powder, this article will help you, because I'm going to teach you about 4 protein powder mistakes you probably don't know you're making. Be sure to download and listen to this protein audio interview too. Let's start with a quick exercise: Take a look at the ingredients of the [...] 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 January 18, 2012 free audio episode: What Pharmaceutical Companies Don't Want You To Know About Statins. Plus: light therapy, what are super-carbs, how to cycle calories, milk for lactose intolerance, clear fluids before colonscopy, o-lifting, P90X and running, staying warm during a swim, and the effects of too much calcium. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Saturday, January 21 - 9am to 4pm - "Ben is speaking at the Total Transformation Health Expo" in Rose Creek, California! Go to http://tthealthexpo-eorg.eventbrite.com/ for more details. Tune is this Friday - Ben will be talking to the folks at Mt. Capra about their product DEEP2 30™. Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! ----------------------------------------------------- News Flashes: Follow Ben on Twitter to get all the news flashes this week and every week! ----------------------------------------------------- Listener Q&A: Audio Question from Craig: Asks about light therapy for more than just treatment of depression. ~ In my response to Craig, I mention these Gunnar glasses. Audio Question from Keith: Wants to know about "Super" Carbs (from an article in UltraRunning by Sunny Blende). ~ In my response, I mention this podcast episode on forefoot running with Danny Abshire. Matt asks: I run anywhere from 50 to 75 miles a week and weigh around 200lbs I would like to lose about 25lbs. what is the best way to do that while continuing my current training schedule? Is there a calorie deficit I should try to hit daily that will allow me to lose weight without sacrificing a lot of performance? Todd asks: I have been lactose intolerant all my life. I started triathlon recently and thought taking after-workout protein shakes would be a good idea. One problem, most seem to be dairy based. I get a massive headache and GI issues after drinking them. Same issues with fruit juice and now soy milk. Any ideas or suggestions for managing this and incorporating post recovery drinks into my routine? ~ In my response to Todd, I reference this podcast and also recommend probiotics, digestive enzymes, and the new DEEP30 protein or LivingProtein. Jeff asks: I am scheduled to have a colonoscopy and in part of preparation the colon must be cleared. So... the day before and the day of the procedure, I am allowed nothing but clear fluids. From a nutritional standpoint, are there specific fluids that would be of greater benefit to me? I am a hard training triathlete and nutritional effects on training are a concern to me. The procedure is on a Wed. I plan Monday to get a solid brick and moderate swim in and then do nothing Tuesday (start clear fluid diet), Wednesday (procedure) and Thursday. Any thoughts on type of fluid intake or preparation prior to and post procedure from a nutritional and exercise perspective. Bob asks: My question is on taking up O-lifting at the tender age of 45. Background: have a pretty demanding day job, so will be able to devote 2-3 sessions a week max to it. Am 6'4" tall & flexibility is a challenge. Am reasonably well versed in 3 of the 4 classic power lifts (Bench of 275 lbs. & good form; Standing Press of 140 lbs. & won't kill myself form; Deadlift of 370 & fair form; squat of only 235 lbs. with very shakey form when going to full depth). I would be very interested in both your general recommendations for making progress on both the snatch and clean & jerk, as well as your specific recommendations on the mobility work for O-lifting I should focus on for the necessary flexibility. ~ In my response to Bob, I recommend this video with Dan John. Al asks: I am a marathon runner and I am looking forward to trying your marathon dominator program in 2012. I am currently in my off season and I have been doing a combination of strength training using your 12 strength training routines for triathletes guide and doing cardio with mixing swimming, elipitical and bike interval routines. I just started P90X and I wanted to get your thoughts on the program and how it relates to my off-season running training. It does have a lot of volume with about 1 hour per day spent on focused training. ~ In my response to Al I mention www.marathondominator.com PowerFr0g asks: I've been swimming a lot in op

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this January 11, 2012 free audio episode: Why Sweet Potatoes Are Better Than Regular Potatoes. Also: personal trainer credentials, setting race goals, bike to run equivalencies, tennis as triathlon training, can muscle fibers change type, ketoacidosis, and adrenal fatigue. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Wednesday, January 11 - 6pm PST - Official, FREE Tri-Ripped Workshop with Ben Greenfield - sign up at ustream to attend. Thursday, January 11 - 11:59pm PST - The Tri-Ripped.com launch. Get it at www.tri-ripped.com Thursday, January 12th - 6-7pm Pacific: "Eating For Endurance": In this USAT webinar, sports nutritionist Ben Greenfield will speak about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart. Sign up to attend. Saturday, January 14 - 11am to noon - "Fat Loss & Fitness Open Forum" at Pilgrim's Wellness Institute in Coeur D' Alene, ID. Get more details at: www.pilgrimsmarket.com Saturday, January 21 - 9am to 4pm - "Total Transformation Health Expo" in Rose Creek, California! Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! Coming this Friday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect. ----------------------------------------------------- News Flashes: This is why I worked my left leg a ton when my right knee was injured last month. Here’s a good reason to work on your running form. Why VO2 max & lactate testing shouldn’t be used a sole means of testing or tracking performance. ----------------------------------------------------- Listener Q&A: Audio Question from Keith: How do yams stack up against regular potatoes as a fuel during a long run. Audio Question from Clienda: What credentials should she look for in a senior personal trainer. Audio Question from Shawn: Advice on setting race goals for the coming year. Audio Question from Matt: Is interested in how to swap a bike session for a running session (and vice versa). ~ Conversion factors for different cycling speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. So for 20 miles on the bike at 10MPH, divide 20 miles by 4.2 and that results in the equivalent of 4.8 miles of running. This formula is for approximately 155 pounds. A larger cyclist would divide by a slightly higher number and a smaller cyclist, by a slightly lower number. Question from Jan: I heard you also play some mean tennis. I used to play competitive juniors and collegiate tennis before I injured my knee. That's when I discovered running (which was my favourite cross training activity back then) and then I eventually moved on to triathlons. I've been getting the itch to pick up my racket again and play a tournament that the company I work for is organizing. I'm a little hesitant to do that since I have already started training for the 2012 tri season. Although my first "A race" is in May (standard distance) and the tennis tournament is in March. What do you think? Are there any benefits that I will gain from playing tennis? Or maybe I'm risking my tri season too much? Carlos asks: Can you clarify something for me? When it comes to the muscle fibers we contain, can they actually change from one type to another OR do we just recruit one type more than the other based on the type of load? Peter asks: While home for the holidays both my Mom and Dad commented that my breath smelled like alcohol. However, I had not had anything to drink that day or several days prior. As part of our investigation I tested my blood sugar with my Grandpa’s machine and the results were normal. My Mom concluded that my body was producing keytones because I am not consuming enough carbohydrates. Having researched keytones online I realize this can be a serious issue. I work out frequently, 5-6 days per week. Recently I have been lifting and will be starting to train for a full triathlon taking place in April. Can y

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form In this January 4, 2012 free audio episode: "How To Eat Fruit Without Getting Fat". Also: returning to running, the "thrifty" gene, short quads from cycling, healthy beans, phytoestrogen, crank lengths, is periodization dead, recovering from a 2 day relay, ancient wheats & grains, and advice for a beginner triathlete. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: New in 2012 - We've split up the podcast episodes into two separate sections: the Listener Q&A with Ben Greenfield and the Featured Topic with special guests! Ben's been using the Sufferfest cycling - pick up a copy by clicking here for the Sufferfest video downloads. Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! Coming Saturday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect. "Eating For Endurance" - Thursday, January 12th, 6-7pm Pacific: In this USAT webinar, sports nutritionist Ben Greenfield will speak about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart. Sign up to attend. Tri-Ripped triathlon training program - Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the program. Learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness. Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. ----------------------------------------------------- News Flashes: Today's news flashes are a bunch of fun workout challenges Ben put together for New Year's... but you can do them anytime! #1: On December 31st: 100 Pushups or 100 Squats per hour from 8am to midnight #2: Celebrate 01/01/2012 by swimming 1 mile, running 1 mile and biking 20.12 miles. #3: Do this workout before you head out to your New Year's Party (allow 2 hours). #4: Cycle through each of these 10 minute workouts every hour or every two hours. #5: At 8am, do 8 burpees, 9am do 9 burpees, at 10am…you get the idea…and oh yeah, use military timing. What's a burpee? #6: Do 6 rounds of my "Body Weight Workout For Triathletes". #7: If #3 wasn't good enough, do this workout before you head out to your New Year's Party (allow 2 hours). #8: Swim 2012 meters as fast as you can. For added difficulty, do it with a bike tube around your ankles. #9: Take a cold shower on New Year's morning, then do this "Metabolic Body Weight Workout". #10: Do 2012 medicine ball slams by doing about 200 an hour on December 31. ALSO: Ben talked about some fancy toothpaste (powder actually) that he has been using. You can find it here: www.inneryu.com ----------------------------------------------------- Listener Q&A: Katie says: I recently found your blog because I was researching information on Tim Ferris diet "4 Hour Body". My main interest is in his opinion on eating fruit. I saw that you mentioned it a few times in different articles (you said not to eat fruit in the mornings if you are trying to lose fat). I'm wondering what your entire take on fruit is? I feel like fruit could really be a food for me that's a tipping factor - meaning I eat it, eat too much of it, and it completely destroys my fat loss attempts. I would hate to completely cut it out, if that leads to a lack of nutrients that are impossible to gain from other foods. Tina Says: A year ago I joined a "learn to run clinic" and achieved the "10 minutes run with a 1 minute walk" but as the distance progressed I found my self getting injured om my foot and hip. I took time to rest and strengthen my IT band (as you had suggested in my previous question "Clicking in my hip"). So, I stopped running, and just did some cycling and strength training. Then, when I felt I was ready to run again (after about a month off running), I started from the beginning, 2s and 1s, and progressed to 7s and 1s, I did a 5k and that went well, but I hurt my foot hurt again. Th

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this December 28, 2011 free audio episode: "The Shocking Truth About Wheat" with Dr. William Davis. Also: fibre and fat, ankle weights for cycling and running, the Ben Greenfield food pyramid, l-arginine for performance, juicing, shin pain, achilles tendinitis, joint pain, and simethicone. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Coming in 2012 - We'll be splitting up the podcast episodes into two separate sections: the Q&A with Ben Greenfield and the Featured Topic with special guests! Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the Tri-Ripped triathlon training program - learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness. Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! Support the Leukemia and Lymphoma Society and Brock's "goofy" marathon(s) by making a donation at bit.ly.goofybrock. ----------------------------------------------------- News Flashes: Yes, even with minimal rest periods between sets, you can still build significant muscle. The more endurance training you do, the worse your resistance training results. Exercise helps you make bone cells instead of fat cells! Here’s a reason to get good sleep if you’re injured or after hard workout. If you’re used to eating breakfast, then not eating it can really mess up calorie consumption later in day. ----------------------------------------------------- Featured Topic: The Shocking Truth About Wheat In this featured topic, Ben interviews Dr. William Davis author of Wheat Belly. Dr. Davis is a preventive cardiologist whose unique approach to diet allows him to advocate reversal and prevention of heart disease, and was also a guest on a podcast episode #60, "Why Do Healthy People Have Heart Attacks". During the interview, you'll learn: - Why you're not eating the same kind of wheat your ancestors ate... - Whether wheat bread is really better than white bread... - If wheat is ever OK to eat and if so, when... - Good substitutes and alternatives for wheat... - ...and much more! ----------------------------------------------------- Listener Q&A: Raminta asks: How does fibre help with losing fat? Is fibre that has been pureed equally effective as it is in its original form? For example - pureeing vegetables for soup as opposed to raw vegetables, or blending fruit into shakes? Christian says: What are your thoughts on doing cycling and running drills with ankle weights on? Will this speed up skill acquisition and neuromuscular development? Chuck says: Interesting discussion about the food pyramid of Dr. Weil (Episode #174). Maybe you could discuss what the Ben Greenfield food pyramid would look like? Also, have you seen the Bulletproof diet guidelines from the www.bulletproofexec.com and what are your thoughts on it? Eric asks: What is your opinion of l-arginine as a supplement? Googling around for information on NO and supplements that might help Nitric Oxide production, I quickly found l-arginine, and specifically "ProArgi~9+". They make some pretty bold (and yet vague) claims about helping everything from heart disease to endurance performance. What a coincidence - if I can get a boost in performance and help with any potential heart disease down the road - sounds like a no-brainer. Do you know of any studies that focused specifically on the effects of l-arginine on performance? Back when I was lifting a lot of weights, we often took amino acid tablets that contained l-arginine (and two or three others), is there any benefit to something like ProArgi-9, versus regular amino supplements? I did talk with my doctor on l-arginine - he did not feel that there was any significant risk, and since there were some potential benefits. It would be fine to give it a try. ~ In my response I mention Citruvol and Nitroceps from Millennium Sports. Ron Starrett says: My wife and I just got a juicer after watching

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this December 21, 2011 free audio episode: eating for a long workout with Steve Born from Hammer Nutrition. Plus: shipping live bacteria, alcohol vs. sleep, clenbuterol, how much protein is enough, carb to protein ratios, cramping, getting enough vegetarian fat, water and digestion, too much sleep, and back to back marathons? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: This study says nitric oxide is muscle-building, but didn't mention that the NO group had tons more protein too. Interesting. Maybe all the benefits of coffee are just from the withdrawal effect. Do you work in a hospital? Save time & take the stairs. Proven to be faster. ----------------------------------------------------- Featured Topic: How Should You Eat Before, During and After Long Workouts? [caption id="attachment_6701" align="alignright" width="300"] Steve Born - Ultra Cycling Hall of Fame inductee[/caption] Steve Born, with a decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has unmatched familiarity with the myriad product choices available to athletes. Steve provides individual consultations to athletes of every level - beginner to professional - and in every discipline of endurance sports, helping them to achieve optimal performance in their training and racing. Steve says, "I derive just as much pleasure helping other people reach their goals as I do my own; it's the best part of the job." If you order from www.HammerNutrition.com - be sure to support the show AND get a 15% discount by using referral code "80244". As long as you enter the referral code in the section where you are asked “Where did you hear from us” then referral code 80244 will apply the 15% credit. ----------------------------------------------------- Listener Q&A: Audio question from Lisa: How do they keep bacteria alive in packaging and shipping? ~ In my response to Lisa, I mention the Beyond Organic products. Audio question from Mark: Booze + overheating = bad sleep. Audio question from McKay: Gaining muscle and losing fat, specifically using clenbuterol. ~ In my response to McKay, I mention Podcast #145 from BenGreenfieldFitness. A twofer about Protein from Dylan and Brad: Ben, How much protein should you ingest in one "sitting" for optimal uptake? (I know you've discussed protein intake quite a bit on the podcast, and I've tried to search through the posts on your website for an answer but so far haven't been able to run across it.) I've heard, like probably most people, that 30 grams is about all the body can process at one time, but my protein shakes are in the 50-60 gram range. I can't imagine that body just holds on to 30 and then pees out the other 30? But, if I am wasting money by drinking 60 gram shakes, I'd like to know! Dylan Hi Ben, After a recent visit to a sporting store to purchase protein powder, i was told by staff that i am a hard gainer and should consume a 70:30 ratio of carbs to protein. While this has allowed me to gain 4kg of weight in the last 2 weeks, i am unsure of whether this is the best option for a hard gainer to get muscle fast. My ultimate goal is to have a big chest, arms and abs. Could you please advise me on a good nutrition plan and gym routine for the standard hard gainer. Many thanks Brad G Question about cramping from Charles: Hey Ben & Brockstrap! I have a history of cramping in various types of races and distances (off-road triathlon, trail running, century ride, marathon), almost always my hamstrings. I usually drink roughly 500 ml of nuun/hr during my events as well as my nutrition (hammer gel or perpetuam usually). I carry endurolytes as a back up. I don't cramp in every instance tho. I was just curious if there was something I was missing, nutritionally or training wise to help remedy this. Thanks

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... [caption id="attachment_6619" align="alignnone" width="357"] Hint: the best diet is not necessarily the one that includes bacon-flavored everything. In this December 14, 2011 free audio episode: which diet is the best diet, cardio and muscle loss, outdoor winter training, preparing grains, Dr. Weil's Pyramid, getting lean, antibiotics, training for a climbing expedition, what is super compensation, "cultured" vitamins, rapid weight fluctuations, good leg workouts, and electromagnetic radiation. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Lightning Fast Transition Secrets - On Thursday, December 15th, at 6pm Ben is teaching a USA Triathlon webinar, in which you’ll learn how to transition like a pro triathlete, even if you’re just getting started! You’ll learn tips and tricks to shave seconds and even minutes off your swim-to-bike and bike-to-run transition times. You’ll also have ample opportunity to ask your questions about faster transitions. Here’s the link to register for “Lightning Fast Transition Secrets”. Tuesday, December 20: Ben's 30th Birthday! Be sure to be following Ben on Twitter (www.twitter.com/bengreenfield) and Facebook (www.facebook.com/bgfitness) because he always gives away big gifts on his birthday to fans and followers, and the 30th should be no exception! Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield As I mention in my Fueling Myths book, glycemic index doesn’t matter before exercise. Good article about Running Rules You Should Break. It appears that even just a little intensity in your workout helps more than previously believed. So...maybe marathon doesn’t suppress immune system...just allergies? Before you take this as reason to begin “grazing”, notice that it is 3 meals & 2 snacks, not “6-10 a day”. ----------------------------------------------------- Listener Q&As: Audio Question from Patrick: Does long cardio really burn off muscle? In my response to Patrick, I mention these amino acids. ------------------------- Erling Tenvik asks: The winter is coming, and i was wondering if its bad to do hard outdoor training in cold temperatures (for the lungs). Last year in Oslo (Norway) it was -20 for a long period. I like the new structure of the podcast :) In my response to Erling, I reference this podcast with Ray Cronise and Tim Ferris. Brock also mentioned "wind proof undies". ------------------------- Andrei asks: Hi Ben, I heard you a few times talking about soaked and sprouted grains. So what is the proper way to do it? How do you sprout grains, quinoa, etc? Thank you! In my response to Andrei, I reference a multi-part video on soaking and sprouting that Jessa Greenfield presented inside the Ben Greenfield Fitness Inner Circle at www.bengreenfieldfitness.com/innercircle and also the cookbook Nourishing Traditions ------------------------- Ron asks: What do you think of Dr. Weil's food pyramid? ------------------------- David Asks: Ben, I’m a triathlete and focus on the 70.3 distance and moving to a full next season. I want to lean up, get stronger and be in a solid position for next season. I eat ok but there is a lot of room for improvement in my diet. Which would allow me to drop my body fat but still allow muscle mass growth over the off season and keep that muscle mass as I start racing next season. What diet would you recommend? Start with low carb diet and then convert over to Rev Diet (http://www.revdiet.com) ? Other suggestions? Keep up the Podcasts! Thanks David ------------------------- Questions from Jim and Dan about antibiotics: Jim asks: Ben, I know you recently went through having to use antibiotics for an infection. I have to take cipro soon for an intestinal infection. Heard it was nasty and you cant train because it affects your tendons and ligaments (especially your Achilles tendon) would you know how long I should wait before

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this December 7, 2011 free audio episode: while Ben finds his way home from the Asia Pacific 70.3 World Championships Race, we bring you two of the most popular interviews "from the Ben Greenfield Fitness archives" with Dr. Tim Noakes. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Weight Training For Triathlon is a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield ----------------------------------------------------- Featured Topics: How You Can Use The “Central Governor” To Tap Into Your Muscle’s Hidden Potential and The Death of Gatorade – Should You Stop Using Electrolytes During Exercise? In the first interview with Dr. Tim Noakes, who has written multiple books on physiology, including “Lore of Running”, Ben talks to Dr. Noakes about the central governor theory. In the second interview, Ben talks to Dr. Noakes about hydration and electrolytes. What you are going to find out in this interview with Dr. Noakes just might shock you. Closing music from "Episode" by Brock Skywalker. Available on iTunes or at CD Baby. ====================================== [gravityform id="2" name="Ask Ben" title="false" ajax="true"] Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In today's featured topic, Ben interviews Eric Goodman, the author of this book. In this November 30, 2011 free audio episode: The new BenGreenfieldFitness podcast "sidekick" gets redefined, is the paleo diet good for cross country runners, how to improve your bike times using cross fit endurance, how to address Severs Disease, Magnesium or Epsom Salts - which is better, which type of protein is best, should you only supplement with Omega 3 or are 6 and 9 ok too, should you target parts of the body or do full body workouts, can and should you track your insulin levels, and does the Bite Tech mouth guard help eliminate snoring? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Weight Training For Triathlon is a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more- all emblazoned with Ben Greenfield's "Fire & Water" tattoo! News Flashes: Sports, testosterone, fitness: usually better when 2nd finger shorter than 4th finger: Digit ratio (2D:4D) and performance in male surfers. Apparently using a Wii Fit for 3 months really doesn’t do much for your fitness: Changes in physical activity and fitness after 3 months of home Wii Fit™ use. Would love to see antioxidant review like this actually look at hardcore athletes/antioxidant intake: Antioxidant Supplementation during Exercise Training: Beneficial or Detrimental? This study says for 4-6 hours after finishing exercise do 0.8 g·kg·h carbs with 0.4 g·kg·h protein (a lot of food!): Building a beverage for recovery from endurance activity: a review. For 3 weeks after blood donation, peak aerobic power is lower, but it doesn’t seem to matter for performance: Time course for recovery of peak aerobic power after blood donation. Realistic NYTimes article about why more people don’t run: For Beginning Runners, Advice Can Be a Hurdle Yet another reasons for runners to lift weights as they age: Aging and factors related to running economy. Want to get more news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield - Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It. --------------------------------------------------------------- Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It, with Dr. Eric Goodman In today's interview, Ben Greenfield interviews Dr. Eric Goodman about his new book Foundation - Redefine your core, conquer back pain and move with confidence. Eric earned a doctor of chiropractic degree after undergraduate study in physiology and nutrition. He developed an innovative approach to human performance and movement in his work training elite athletes. He is now teaching people to benefit from proper movement. Eric's book is available on Amazon. ------------------------------------------------ Listener Q&A: Shay-Mo asks: I'm a freshman in high school and I run cross country competitively. I run anywhere from 240 to 380 minutes a week on average, and I eat very healthy… for the most part! But lately I've been doing research on the Paleo diet and I'm very interested! I've done quite a bit of research on it and I really want to give it a go, but I just don't want it to affect my performance, level of intensity or my goals. I feel sluggish at times with my regular diet and I have stomach related problems such as gastritis and duodenitis, and I'm hypo-thyroid. I know that with the Paleo Diet I would have to alter some things, such and Robb Wolf

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In today's episode, we interview Dr. Josh Axe about the new Beyond Organic product line. In this November 23, 2011 free audio episode: The new BenGreenfieldFitness podcast host, are packaged organic foods really healthy, is an off-season necessary?, how hard to train in the winter, is aspirin healthy, what kind of calcium to take, how a gluten free diet affects menstrual cycles, and how to use beet juice for sports performance. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: "Living Beyond Organic" - Are Packaged Organic Foods Really Healthy or Just Marketing Hype? --------------------------------------------------------------- Is organic chocolate actually healthy? We answer this question and much more in today's featured topic with Dr. Josh Axe... In today's interview, Ben Greenfield and the new podcast host Brock Skywalker Armstrong interview Dr. Josh Axe about the new Beyond Organic foods, including: -Reign Spring Water & Botanical Infusions -SueroViv -Amasai -Green Finished Beef -Green Fed Dairy -Beyond Organic Chocolate During the interview, Dr. Axe answers questions about product ingredients and how packaged organic food could actually be healthy. As an additional resource, Dr. Axe recommends learning more about the benefit of organic cattle by reading the book: "The Devil Is In The Milk." Full disclosure: Ben Greenfield has joined BeyondOrganic as a member. This means that if you, like Ben, begin using the products above, then Ben will make a 20% commission. And so you make the same commission if you join as a member. ------------------------------------------------ Listener Q&A: Chuck asks how much time off do you really need to take during the off-season and whether you need to get “unfit to get fit again". Nadine asks:If you read the December 2011 Triathlete magazine, they will tell you that you can get fit faster by including more intensity, less volume over the winter. In Velo Magazine for December 2011, the long,slow, zone one/two for the whole "off" season is recommended. Plus you have talked more intensity and less volume but interview Phil Maffetone who says to keep heart rate in zone one for the prep and base periods. So I am confused. What is the deal with intensity? Craig asks: My doctor says everyone should take a baby aspirin each day. What is your opinion on this? Melanie asks: First, if you are trying to get your calcium from food rather than supplements, how should you count calcium that has been added to foods? Is that considered a supplement and how useful or absorbable is it? Example, I drink almond milk which boasts 50% DV of calcium, but much of this is added to the milk in the form of calcium carbonate. Is calcium carbonate a good form? If I conclude I'm not getting enough from food, would you recommend hydroxyapatite as the best form? I've previously taken, but not currently taking, Jarrow Bone Up. Also, can you clarify the relationship between magnesium and calcium? I am having some success with my PMS by taking magnesium powder (which you have recommended) and I don't want to interfere with my success by adding in a calcium supplement. In my r

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this November 16, 2011 free audio episode: Is aerobic training bad for you?, how to measure body fat accurately, how to use an elliptical trainer properly, aloe vera juice, high protein diets and headaches, electronic bike shifters, and training for a hard hike. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: How To Easily Measure Your Body Fat With Laser Accuracy --------------------------------------------------------------- The BodyMetrix System uses ultrasound to accurately measure fat thickness and calculate Body Fat % and weight distribution, and in this interview, Ben speaks with the inventor of the BodyMetrix System, Luiz Da Silva. You'll learn how to easily measure your body fat with laser accuracy, what a device costs, how to use ultrasound to measure body fat, and much more! Earnings disclosure: Ben Greenfield makes commission on sales of the BodyMetrix System. ------------------------------------------------ Listener Q&A: Raminta has a call-in question about the many negatives of aerobic training, and this article: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx Jeff asks: Is a 3 mile "run" on an elliptical machine the fitness equivalent of a 3 mile standard run? For example, say my training plan calls for a 5 mile run (which would typically take me about 40 minutes), would a 40 minute ellipitcal workout be comparable? Also on an elliptical trainer, should I try to replicate my running gait and foot strike as much as possible? I'm more of a heel striker, but find myself using my forefoot more on an elliptical machine. In my response to Jeff, I mention the Elliptigo. Scott asks: Based on your advice, I've eliminated artificial sweeteners completely from my diet and am trying to eat more protein in particular. I've paid particular attention to the quality and source of the protein, but this hasn't always been easy and the quality of the source has often been uncertain (I travel extensively for business). Recently, I have developed some bad headaches. Sometimes they seem to spike right after eating. During initial, heavy exertion when lifting weights can also cause a spike in pain. But mostly, I walk around all day with a dull headache. Could this be due to my high level of protein consumption? Low level of carbohydrate consumption? Detox from artificial sweeteners and sugar? Other thoughts on what could be causing these headaches? Jennifer asks: I recently read in a book that a study found that drinking aloe vera juice could help relieve asthma symptoms. The study was not cited. Have you ever heard of aloe vera juice relieving asthma? In my response to Jennifer, I mention this Aloe Vera juice I use. Robert has a call-in question about Shimano DI2 shifting and whether I recommend it. Brian has a call-in question: I have a fitness question about racing the Grand Canyon rim-to-rim-to-rim. This a 45-mile run/hike from one end of the canyon to the other and back. A handful of us plan to "race" it this coming Spring...meaning that we're going to do it as fast as we can. We're debating the best training

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and subscribe for free or leave feedback. This December 9, 2009 free audio episode features the following topics: barefoot running, essential fatty acids, more on amino acids, ankle injuries and the Genotype diet. But before you go any further in the shownotes...check this out... ...new release - $4 Special Extended For This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman. Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes! Final note before we get the shownotes...for the next 6 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project simply go to http://www.rockstartriathlete.com. ---------------------------------------- Featured Topic: The first interview in today's featured topic is with Tellman Knudson from RunTellmanRun.com. Tellman is currently running across the entire country in his bare feet, to raise money for youth homelessness. I called Tellman while he was actually running. During our interview, Tellman reveals the following barefoot running tips: -What is the most natural running surface for barefoot running... -What type of injuries are sustained by barefoot runners... -The differences between barefoot running and minimalist running shoes like Vibram Five Fingers... -Tellman's top piece of advice for the listener who wants to start barefoot running... After you listen in, be sure to visit Tellman's barefoot running website, at How To Run Barefoot dot com! This podcast also features an interview with Dr. Rick Cohen, from Bioletics. During our interview, Dr. Cohen discusses the powerful potential of essential fatty acids for use in both health and sports performance. In the interview, I ask Dr. Cohen the following questions: -Why have you added EFA's to one of your recommendations for internal performance factors? -How can I be tested for my essential fatty acids levels? -What do you do if you're deficient in EFA's? -Is there an advantage to fish oil vs. flax seed oil vs. chia seeds or any other number of EFA sources, or all they all the same? If you want to know more about essential fatty acids, you're going to want to listen to this interview. Dr. Cohen really knows his stuff, and presents the concept of fatty acids in an entertaining and unique way! I'm personally just 6 weeks into my supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you’re ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testingor call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. ---------------------------------------- Listener Q&A: Listener Joe asks: "One question that i have not been able to get a straight answer on, is what exaclty do bodybuilder do, exactly how does the diet & workouts change to get that paper thin skin? I would like to, at least one time in my life, experience walking around the earth tan and in high definition. Will you Please help me with this!" Listener Scott asks: "After watching the video you posted on MAP, I'm wondering how sold you were on the product? There was a mention of over 40 tests or clinical trials yet no links to this information are on their website (I couldn't find them). I would think if there was scientific evidence of effectiveness it would be plastered on there. If you do believe in it, would you recommend substituting MAP for whey protein or even your recipes that include Mt Capra protein powder?"... ...he goes on..."I recently injured my right posterior, distal calf just above my ankle. I believe it is a muscle injury since it feels like a "Charlie horse" type of discomfort or spasm that occurs when I walk or with plantar flexion. I

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this July 29, 2009 free audio episode, I cover the following topics: the six key performance factors every athlete needs to know, stomach bloating while swimming, carbohydrate loading, running intervals, fat loss for breastfeeding mothers, whether mineral water actually works, more on the HCG diet for fat loss, and what to do to make raw almonds taste better. New! You'll notice above that at the top right of this post, you now have access to a "Podtrac Player" which will allow you to open the podcast and listen in a pop-up player while you move on to surf the internet. You can also simply click here to go to our iTunes page and subscribe to have your computer automatically download episodes as they are released. To help make our show even better, take just 5 minutes to complete the quick survey below: ----------------------------------------------------------------- Featured Topic: An interview with Dr. Richard Cohen, a physican and avid athlete who brings almost two decades of experience in preventive medicine and performance to our podcast. He has been training and counseling members of the American medical community on nutritional issues for the past 15 years and is now recognized as one of the leading authorities in the biological analysis of athletic performance factors. Dr. Cohen brings to light the key factors that have been identified as the major variables that effect your body ability to perform. Chances are, you spend hundreds or thousands of dollars on gear and countless hours training every week, but probably don't know the answers to the following questions: -Are your levels of Vitamin D optimal? -Are your iron stores adequate? -Are your mineral levels balanced? -Is your hormonal recovery system strong? -Do you know your essential amino acid status? -Do the food you eat provide your body with the fuel it really needs? -Are you a "fast oxidizer" or "slow oxidizer"? After listening to the interview with Dr. Cohen, you'll know exactly what to do and exactly how to get tested from the comfort of your own home. I am currently in the process of being tested for all these variables myself, and can actually walk you through the entire process. Just e-mail [email protected]. ----------------------------------------------------------------- Listener Q&A: Listener David asks: "Ben, I appreciate your training and health insights. I have followed your comments online and on the EverymanTri newsletter and I've just subscribed to your podcast. I have a question about trouble I experience with my swim workouts. Virtually every workout is interrupted or shortened by the need for a bowel movement. I swim first thing in the morning - before breakfast- yet always exit the pool feeling bloated. What can I do? I suspect this is a result of gulping too much air but you recently referenced adjusting your diet. I've got a race in six weeks. How can eliminate this discomfort and interruption?" Listener Chuck asks: "Hey Ben, Hope everything is going well. Just had a quick question that I thought about today. I have a race this Saturday, its a run-swim-run, 5k, 1k, 5k respectively. In the sense of preparing for the race, I was going to do as I usually do--focus my higher carbohydrate meals to be Thursday dinner and Friday lunch for the Saturday race. But the race itself hopefully won't take me more than around 1:05 (I hope), which is just as long as most of my workouts. The difference obviously is that I won't be holding anything back during the race. This being said, why does it/ does it all, matter if I eat increased healthy carbohydrate diet before the race as opposed to eating like that before every day that I train if I plan on going hard? I hope that makes sense. I appreciate any insight you can offer. Again, the shirt is awesome--I plan to wear it pre and post race this weekend. Speaking of gear, I currently don't have an actual tri jersey (or sponsor for that matter). Does your training company have a team and jerseys for your racers? It would be cool if I could represent it on the East coast. Thanks again Ben, I look forward to hearing from you." Listener Scott asks: "Ben, I'd like your opinion on how to incorporate intervals into my run. I'm not much for sprinting, but I've read enough articles and research to know how effective intervals are for fat loss. I'm sure that altering my pace, having higher effort/medium effort laps, would be a systematic way to decrease my 1/4 mile/mile times, which is my goal. I average 2-3 runs per week and like to go for 40-50 minutes. I have access to a high school track so I can accurately measure my laps. What suggestions do you have?" Listener Mindy asks: "I have a friend who wants to start Shape21, however, she is nursing a 5 month old baby. What do you recommend for her as far as calories needed and supplements taken?"

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this November 2, 2011 free audio episode: Bitetech mouthpiece, is sprinting easier on the knees than jogging, is working out before dinner considered a fasting workout, how to recover quickly from a stress fracture, when to take fish oil, the effect of alcohol on fitness, do fat loss supplements work, why does asparagus make your pee smell, can aromatherapy help you sleep better? and an aromatase inhibitor recall by the FDA Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -Vote for the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Can You Get A Better Workout By Chomping Down On A Leather Strap Like An Ancient Viking Warrior? --------------------------------------------------------------- In the Podcast Episode #70 on how a mouthpiece could help you exercise better, I learned about interesting fitness tool which was summarized in the Journal of the American Dental Association. I was a bit skeptical about at first. It is actually a “mouthpiece”. You clamp down on it when you’re exercising, such as running, lifting, or riding a bike, and it makes exercising easier. A study conducted by Dr. Dena Garner, Head of the Department of Heath, Exercise and Sports Science at The Citadel, (who I interview in this podcast, along with a representative from BiteTech Technology) showed that participants wearing a mouthpiece during exercise experienced improvements in their ability to breathe, specifically taking in 29% more oxygen, while expelling 21% more carbon dioxide than the subjects not wearing the mouthpiece. It also appeared that the ArmourTech BiteTech mouthpiece could help to lower lactic acid and cortisol levels. You can get the ArmourTech BiteTech mouthpiece by clicking here and using FREE shipping code "FITNESS". ------------------------------------------------ Listener Q&A: Suzanne asks: I'm morbidly obese, but pretty strong. I'm getting back in shape and listening to your podcasts during my early morning walks. Recently during my walk, I challenged myself to run with all my strength between two telephone poles. I was huffing like hell, but I was really proud of myself. I did two more such sprints during that workout. I'm up to 5, two-pole-length sprints plus 10x10 squat sets during my walk now. Do you think I'm totally killing my knees for the future? I'm in a kind of catch 22. I need to lose weight to run and I need to run to lose weight. Adam asks: I currently do intense weight sessions of about 20min in the morning before breakfast so I am looking to change to an after work workout. If I do my workout before dinner (eg workout at 6pm and dinner is at 7) am I still in a fasted state? Catarina asks: I have a question about risk factors and recovery strategies for stress fractures in the foot. I have been a runner all my life, but in the past two years I have been sidelined by stress fractures in my right foot twice. I had an injury-free marathon season last year, and this most recent stress fracture came on when I returned to a primarily-running regimen after training for a triathlon. Do you have any advice on preventing this type of injur

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this April 13, 2011 free audio episode: What is a good pregnancy exercise routine, supplementing with citrulline, should you worry about high cholesterol, is kombucha OK, books that I like, diabetes diet recommendations, liquid food diets, does CoQ10 increase metabolism, can you turn white fat into brown fat, and acid reflux during exercise. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "What Is A Good Pregnancy Exercise Routine?" Cassandra Forsythe, Ph.D., R.D., received her doctorate in kinesiology from the University of Connecticut, and completed her dietetic internship at UMass Amherst, both in 2009. Originating from northern British Columbia, Canada, she received her M.S. in Human Nutrition and Metabolism and her Bachelors in Nutrition and Food Science from the University of Alberta in Edmonton. She is a Registered Dietitian (RD), certified as a Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA), and is a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition (ISSN). Cassandra’s research experiences are the effects of low-carbohydrate diets, dietary fat manipulation, and resistance exercise on risk factors for heart disease, diabetes and body composition. She is also passionate about women’s health topics, including the Female Athlete Triad and pregnancy. She works as a nutrition educator and weight loss coach and is the author of two popular books for women: “The New Rules of Lifting for Women”, co-authored with Lou Schuler and Alwyn Cosgrove, and “Women’s Health Perfect Body Diet”. During our chat, Cassandra talks about: -how to exercise and eat during pregnancy -why some medical recommendations about pregnancy could be wrong -how to stay as fit as possible during pregnancy, without risking the health of the baby - sample exercises or workouts that are good during pregnancy -nutritional recommendations for pregnant women -the best way for a woman to get fit quickly after pregnancy -sample exercises or workouts that are good in the first few months after pregnancy ----------------------------------------------------- Special Announcements: -Click here to donate $1 to keep this podcast going! -Ironman Coeur D' Alene triathlon camp registration deadline extended to April 15. Click here for more information, or to register! -Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example: -Do you have trouble sticking to fad diets and want something that’s finally not a fad diet? -Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue? -Do you get sick all the time and want to know how to boost your immune system for life? Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== chunkybearcub asks via twitter @bengreenfield: what do u think of citruaid citrulline amino acid supplement? Helen asks: Please can I ask about my friend who has had a medical with the following areas of concern; Blood count MCHC 31.8g/dL, Gamma Gtp 167 IU/L and LDL Cholesterol 4.6/total chol 6.7. He is keen to know what these figures mean and what he can do to treat naturally/lifestyle cha

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this April 6, 2011 free audio episode: The last diet you'll ever need, part 2, when to use a foam roller, fish oil skin break outs, body fat measurement accuracy, shrinking your stomach, a supplement called Vitargo, are frozen meals healthy?, eating before a morning workout, and rapidly digesting foods. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The Last Diet You'll Ever Need - Part 2" To listen to Part 1 of this series, click here. Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures. In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy. What are the four corners of Superfood Nutrition? You talk about consuming high antioxidant foods in your book. What is your take on recent research suggesting that may not be ideal for some people? What is the role of protein in weight loss? What is your “stealth technique” of preloading with essential amino acids? What is AGE, and why is it in your book? Do you think we should eat several small meals per day? If so, why or why not? You have a chapter on exercise in this book. What does your workout routine look like? In the book, you mention the “SuperHealth 7 Tiger Moves”. What are they? You finish with 7 Golden Keys to Weight Optimization. Can you give a brief overview of each? Click here to get the Super Health Diet book now. ----------------------------------------------------- Special Announcements: -Click here to donate $1 to keep this podcast going! -Ironman Coeur D' Alene triathlon camp registration deadline extended to April 15. Click here for more information, or to register! -Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example: -Do you have trouble sticking to fad diets and want something that’s finally not a fad diet? -Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue? -Do you get sick all the time and want to know how to boost your immune system for life? Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this March 30, 2011 free audio episode: The last diet you'll ever need, what to do if calves are too big, using power cranks on a bicycle, is flax seed oil bad for you, knee pain from riding a bike indoors vs. outdoors, the bar method of working out. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The Last Diet You'll Ever Need - Part 1" Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures. In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy. How do you recognize a fad diet? Does the type of diet even matter? There are a multitude of pills, prescriptions and procedures out there. What are some of the more serious dangers and complications of the more popular ones? What about spas and clinics for weight loss? Do those actually work? You talk about the thyroid hormones in weight loss. How does hypothyroidism cause someone to gain weight, and what can be done about it? What about sex hormones, such as testosterone? How can loss of that cause weight gain, and what can be done about it? Aside from aesthetic reasons, what are some other reasons people might not know about for losing weight? Click here to get the Super Health Diet book now. ----------------------------------------------------- Special Announcements -Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example: -Do you have trouble sticking to fad diets and want something that’s finally not a fad diet? -Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue? -Do you get sick all the time and want to know how to boost your immune system for life? Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your ph

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this March 23, 2011 free audio episode: The Central Governor with Dr. Tim Noakes, is non-alcoholic beer healthy, receding gum lines, serum vs. free testosterone, isometric ab exercises, how to raise natural hormone levels in women, and indoor cycling workouts. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "Tim Noakes Tells You How You Can Use The "Central Governor" To Tap Into Your Muscle's Hidden Potential." In this interview with Dr. Tim Noakes, who has written multiple books on physiology, including "Lore of Running", which you can view more about by clicking here, Ben talks to Noakes about the central governor theory and asks: Can you describe the central governor model? What are examples of this model in sports today? In consideration of this model, how can athletes advantageously modify their training and racing protocols? What type of research are you doing now on this subject? This is a can't miss interview for anyone who wants to learn how to exercise harder, longer and faster using the principles of the central governor theory. ----------------------------------------------------- Special Announcements -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Jeff has a call-in question about non alcoholic beer. Cara asks: I read the book Digestive Wellness and the author states that receding gum lines in the mouth are due to bone loss. I eat paleo (no dairy) but I do eat plenty of vegetables and strength train. Is that enough to prevent bone loss? My gums are receding and seem to be getting worse. I had been taking AdvaCal Ultra 1000 as a supplement. Should I not supplement with any calcium or do something different? Gerry asks: I know you've talked about serum testosterone in the blood. Is there a direct relationship between serum levels and free testosterone levels? If so, how strong in the correlation? My serum testosterone levels are at 84 Julie asks: Hey Ben. I had some back surgery on L4/L5 and L5/S1 a few months ago. My doctor cleared me to start exercising but recommended avoiding all exercises that involve a crunching or pike motion. Can you outline effective and safe abdominal and lower back exercises that are isomet

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this March 16, 2011 free audio episode: An interview with Dr. Two Fingers, how soon to exercise after vasectomy, fish smelling body odor, maintaining run fitness with limited time, is high blood creatine bad, adrenal fatigue sodium intake, pain in a screwed ankle, runner's knee, effects of fat deprivation and does drinking milk lower testosterone? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "Dr. Two Fingers" Reveals His Teeth-Gritting, Body-Healing Secrets." In this podcast, I interview Dr. Craig Buhler, who invented the Advanced Muscle Integration Technique (AMIT). In our talk, Dr. Buhler, also know as "Dr. Two Fingers" in Tim Ferriss's book "4-Hour Body", explains how he can make injuries and issues that have nagged the body for as long as decades, completely disappear with special techniques - and also how his technique can keep acute injuries from becoming long term problems. ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Richard asks: I am thinking of having a vasectomy and wondered if you had any information concerning recovery. I have entered a number of triathlons/duathlons this summer and I am concerned about how long the operation may put me off my bike? Jennifer asks: When my husband sweats a lot after or during working out, he starts to smell fishy. It does not happen all of the time but does happen often. He says that the fish smell happens when he takes certain supplements, such as Omega 3s or fish oil. Therefore, he does not take any such supplements. He also thinks there may be something in his post workout EAS Myoplex protein shake that could contribute to the smell. However, I have noticed that the smell still happens when he does not have the shake or any fish oil supplements and wonder if you know why and could offer any solutions. Michael asks: Quick question for you on ultra-running. I am currently in Afghanistan, trying to keep up my running in preperation for Leadville 100 and Wasatch 100 this year. With very limited time/area to run, what do you suggest for a running regime that will maintain fitness for these ultra's when I get back 3 weeks before Leadville? I do have access to treadmills, ellipticals and any kind of weight lifting equipment/machines. Currently I'm logging a 10 mile run each morning along with doing upper body weight training and lower body weight training 6 days a week (3 upper/3 lower). Also, there is a ton of dust over here, what is a good way to protect against inhaling all the dust, especially when I am forced to run while being passed by convoy's every morning? Gerry de Ocampo asks: Hi Ben, I just recently turned 45 (male) and h

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... Arthur De Vany, pictured above, is 73 years old and the featured guest in this audio interview. In this March 9, 2011 free audio episode: The New Evolution Diet with Art De Vany, calf swelling from running, difference between branched chain amino acids and protein powder, transfer factors, prolotherapy for back pain, how to run better without running longer, how long to recover from a marathon, xanthan gum and guar gum, alternatives to barbell squats, exercises for becoming a better swimmer. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The New Evolution Diet" With Arthur De Vany In this week's interview, I speak with Arthur De Vany (pictured right) author of The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging. During the interview, Dr. De Vany, also known as the Father of the Paleo Diet, discusses how he keeps his 73 year old body going strong with random workouts and evolutionary diet approaches, and the science behind his program and his book. Click here to check out Arthur De Vany's book "The New Evolution Diet". ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Kim asks: I have been running for about 3 years approx. 20 miles a week. Over the last 9 months I increased my mileage to about 30 miles a week to train for a 1/2 marathon. When I increased my mileage I began to have swelling in my calves. Really both legs are swollen in a water retention sort of way but the calves are the worst. The swelling does go down but not completely away. After the 1/2 marathon I took a couple months off of running completely and just started running again 3 weeks ago. The swelling/water retention went away when I wasn't running but now is back again. It is worse after sprints. Any thoughts? Kyle Kranz asks: What is the difference between taking a supplement that contains all the essential amino acids (hemp protein in my vegan case) and taking a BCAA supplement? BCAAs are included in the hemp or any other supplements with all of the amino acids, so would a person be better off just taking a full A.A. supplement instead of only BCAAs? In my response to Kyle, I mention Master Amino Pattern, or MAP. pepepacoluis @bengreenfield. Hi Ben. What do you think about the 4life transfer factor products? Mike asks: Ben, I just recently re-listened to podcast 105 in which you interviewed David Minkoff. I have been dealing with a low back issue for over a year now and have tried every conceivable avenue to resolve. Much of the pain started at a time shortly after which I had lowered my stem to get more aerodynamic. I now wonder if I may have strained some lig

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this March 2, 2011 free audio episode: An interview with health and endurance expert Phil Maffetone, boiling fat off meat, running barefoot, tapering for a race. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: Interview with Health and Endurance Expert Phil Maffetone Click here to check out all of Dr. Phil Maffetone's books! In this week's interview, I speak with Dr. Phil Maffetone, an endurance expert and someone who developed many of the protocols used today in aerobic training, including the Maffetone Method. Dr. Phil Maffetone is described as "one of the most sought-after endurance coaches in the world." He entered the endurance sports scene in the late 70’s. In addition to working with some of the world’s top endurance athletes, Dr. Maffetone has written dozens of books and articles on health, fitness and nutrition, including Complimentary Sports Medicine, Training for Endurance, The Maffetone Method, and In Fitness and In Health. During our discussion, Phil answers the following questions: Why do you say that to speed up you must slow down? What is the 180-Formula? What is the MAF Test? In “Training For Endurance”, you describe several stages of Overtraining Syndrome. What are they? Why do you say that athletes can be fit, but unhealthy? Click here to check out all of Dr. Phil Maffetone's books on Amazon! ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday... -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Armi has a call in question about boiling fat off meat. Chuck has a call in question about tapering for a race. Jeff has a call in question about doing interval training in bare feet. Here is a link to the A/B/C running drills I mention in my response to Jeff. Casey has call in feedback about Shape21, and Lisa calls in to give an update on her Triathlon Dominatorrace. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveni

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... Does Active Release Technique, aka, "ART" actually work? In this February 23, 2011 free audio episode: Active Release Technique, nitroglycerin for injuries, low volume weight training, does it matter if you burn fat or carbohydrate during workout?, Reynaud's syndrome, epsom salts, weight training soreness, asthma remedies, is sugar-free gum healthy?, lap band surgery Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: How "Active Release Technique" Can Help Your Body Feel Better. In this week's interview, I speak with Dr. Kevin Christie, who is a chiropractic physician and Certified Strength & Conditioning Specialist (CSCS) who specializes in sports medicine and fitness. Dr. Christie is also certified in Active Release Technique (ART) and Graston Technique, which are the leading soft-tissue diagnostic and treatment protocols that deal with over-use strain that plagues today’s society. During our discussion, Kevin answers the following questions: What is ART? What type of conditions is it useful for? How quickly can someone experience success with ART? Are there things ART shouldn’t be used for? Can you walk us through a typical ART treatment? Can anybody do ART, or should people be looking for someone with a certification? Kevin's website is at http://www.healthfitchiro.com ----------------------------------------------------- Special Announcements -Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday... -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Becky H asks: Ever heard of using a nitroglycerin patch for healing injuries? I have a friend with a nagging achilles injury that just got back from a sports therapy clinic. They are using nitro patches on the inflammed site, then will be doing concentric stretches/strengthening of the area, all to hopefully get more blood into the site to promote healing. Have you heard of this? What would be potential side effects? Do you think it would be effective for just this type of injury, or might it potentially be useful for other injury site (namely ITBS on the knee). Mike Schrankel asks: What do you think of Low Volume/High Intensity weight training? One apparently reputable website (http://www.exrx.net/WeightTraining/LowVolumeTraining.html) goes to great lengths explaining that performing extra sets beyond one light warm-up and one heavy set of 8-12 reps yields only 0-5% more muscle growth. But most pros, including yourself recommend 3-5 sets. I've checked out your "Get Fit in 30 minutes or Less" (12/5/10) post, in which you recommend 5 sets. I like the short time commitment, but I'd like to do a wider variety of exercises with less sets if I can get decent results (i.e., more lean muscle, not "big and brawny") Lorna asks: why does it matter whether I burn fat or glycogen during my workout? I thought tha