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. 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   In this October 25, 2011 free audio episode: How to banish chronic pain forever, are marathons bad for your heart, supporting your lower back while swimming, splenda addiction, aspartic acid for boosting testosterone, vibram five fingers, PMS, fasted running and choosing bike wheels. 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. -Wed, November 2, noon Pacific time: Live Q&A With Ben, during which you can ask any of your questions about Ben's consulting services. Just come right back here at 12:00PST on Wednesday: http://InstantTeleseminar.com/?eventid=23580678 -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. - 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 Banish Chronic Pain Forever Dr. David Minkoff -  Dr. Minkoff is a complementary and alternative medicine expert, inventor of Master Amino Pattern, owner of Body Health, director of the Lifeworks Wellness Center in Florida, and finisher of 38 Ironman triathlons. In today's featured topic, Dr. Minkoff and I discuss prolozone therapy, enhanced external counter pulsation, and other new and alternative methods for chronic pain management and how to stop chronic pain. You can also listen to Dr. Minkoff in... Episode #26: The THREE Main Causes of Illness and Poor Performance Episode #105: A Peek Into The Life of An Ironman, Natural Medicine Physician. Episode #143: Can “Prolotherapy” Make Your Injuries Vanish? --------------------------------------------------------------- Listener Q&A: A listener has a call-in question about whether marathons are bad for your heart. In my response, I mention my article "Is Exercise Bad For You?" John has a call-in question: I've gotten into tri's the last few years, and did my first 70.3 in September (5:37:30). I'm 45 years old, and had a spinal fusion in my L3-5 area about 20 years ago (from a bad accident that left me unable to walk). My question is this: I used to be a lifeguard, and swimming was really fun and easy back in the day...now I have a body drag that is killing my time in the triathlons. Because my spine is now straight, I am unable to "plane" myself in the water, and simply drag myself along. When I use the bouy between my legs, I swim much faster and easier--but when I remove it, everything goes to heck (lack of ability to use muscles to stabilize myself in the water). I've tried working harder on my kicks--but I still sink; I've tried working on lowering my head in the water, but end up not getting planed out....do you have any tips on how I can improve my swim? I've tried a few coaches, and most just don't know what to do. I hate leaving the water in 85th place and having to bust it so hard to get back in the top 50...I'm desperate man. In my response to John, I mention the Aquasphere Phantom wetsuit. Yanet asks: How do I detox from Splenda? I only drink one coffee in the morning but I need 8 Splendas or is not sweet enough. I have tried Stevia, Agave but they do not taste sweet to me no matter how much I put. Should I use regular sugar since it's only once a day? Have I developed a sugar tolerance? I still want to drink my espresso every morning, what do you recommend? In my response to Yanet, I mention my article "12 Ways To Reduce Carbohydrate Cravings". Kevin asks: What is your opinion of D-Aspartic Acid as a natural testosterone booster? I have read a few reviews and studies and have yet to see any negatives. Darren asks: Ben, I recently got a pair of Vibram Fivefingers and am slowly building up mileage. I know a few people who train in Vibrams but when they race they use standard running shoes. From previous episodes I know that if you're racing on a specific surface then you should train on it as the change in surface can lead to injury. Would I be risking injury by racing in standard shoes and training in minimalist shoes? Tony asks: I have a question about my wife and her potential adrenal fatigue, or PMDD, or something crazy going on on a hormone level. It seems like the week before her period, all hell breaks loose in our house, so she went to see her doctor and they diagnosed her with PMDD based on symptoms, and prescribed her an anti-depressant. My wife is wondering what differently can she do nutritionally so her adrenals functioning correctly. So I am speaking for myself and my kids, Ben can you help my wife gain her sanity back? Jesse asks: How many fasted runs should you do in a week? I do most of my running before my wife and kids get up or I go to work. Which means I haven't eaten for at least 12 hours. I am running 4 days a week, three quality/ speed runs during the week and a long run on the weekend of about an hour or so. Should I eat before some of these? Or is it ok to do all of your exercise fasted? Bill asks: I know you have carbon clinchers from Gray. If you were to do it over again, with all the new wheels out there, would you consider a tubular tire to save a few grams? Flats are my big worry during a race and are the tubulars less susceptible to flatting? Also, are the claims of super aero wheels from Zipp firecrest and Profile making a real world difference for the 20 mph riders? Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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):See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. If you like this podcast, use the Facebook "Like" button above! In this podcast, Alan Aragon (pictured above) tells you the top fitness and nutrition myths.  In this August 4, 2010 free audio episode: the top 5 fitness and nutrition myths, a free book from Ben, tips for altitude exercise, training for a marathon with injuries, product reviews of  Amino Vital,  Kona Endurance, Animal Pak and testofen, good running drills, training in humidity, TRX training, making seeds more digestible, avoiding carbs before bedtime, is too much protein dangerous, doing multiple triathlons in a row, how to find a good natural physician, training with a broken collarbone and taking vitamin K. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ----------------------------------------------------- Featured Topic: Alan Aragon In today's featured topic, Ben Greenfield interviews Alan Aragon about the top five myths in fitness and nutrition. Alan has bachelor and master of science degrees in nutrition,  is a writer for Men's Health magazine and a personal consultant to many professional athletes and fitness professionals. Included in this interview: Is eating clean a myth? What you need to know about the Paleo diet. Are you wasting your time with post-workout nutrition? Can you trust fitness and nutrition science? And much more! During the interview, Ben highly recommends Alan Aragon's "Research Review", which you can access by clicking here. If you have comments on the interview with Alan, then leave them below! ------------------------------------------------------- Special Announcements: -Contact [email protected] if you or your business want to sponsor the transcription of the podcast episodes - and get your advertising and banner on all podcast transcription notes! -Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.  - Join Ben to race a double triathlon in Thailand.! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Alecio asks: 1.  If I live and train at an elevation between 5000 and  9000 feet but race at sea level how will my heart rates differ and how should I change my racing? 2.  The next question is regarding cardiac drift?  Can you talk a bit about it and how ironman or endurance racing is affected by it? In my response to Addy, I reference the Marathon Dominator program. Addy asks: I am only about 7 weeks into a 16 week marathon training program for a marathon I am planning on running in October. I have missed the last THREE weeks of running due to foot injuries and was finally diagnosed this morning with tendinitis in both feet. I was told to take yet another week off. Am I screwed for my marathon? Will cycling keep me on track? And if so, in order to accumulate my running mileage, do I just double the length of my rides to equal the length of my running? I thought maybe I could try aqua jogging too, but I'm not sure how to track distance in the water. Twitter user Franks asks:  @bengreenfield whats ur take on Amino Vital Product (Pro r er7500) for Distance runners? Training 4 a Full. Listener Christine asks: Ben, I am training for  a November ironman in northern Florida.  I live in Miami where it is ungodly hot.  The long rides on the weekend are particularly tough to get through.  I use Hammer Endurolytes and lots of water and Gatorade. Any suggestions for training in such humidity? Listener Mindy asks: What is your opinion of TRX suspension training?  It looks like it can completely replace my normal routine of resistance band training and bodyweight exercises -  is this a good idea, or should I keep mixing it up with different pieces of equipment?  I prefer to exercise outdoors and I feel that TRX suspension offers a lot more variety than flat ground or playground equipment. Twitter user sairbear asks: @bengreenfield what about running drills? Each week I do repeats of knee lifts, butt kicks, side glides & others over 25m. Are they useful? Listener Richard asks: Every night I grind pumpkin, sunflower and linseed with my coffee bean grinder for breakfast for my family the next day. I soak the seeds over night often in dilute lemon juice. The question I have is if there is anything more I can do to make the seeds more digestible or if there is anything else I need to be aware of when using seeds? Listener Kai asks: In episode 104’s interview with Brendan at one point says that you don’t need as many kCal if you consume higher quality / raw foods.  What is your take on this? In episode 104 one listener asked about certain supplements to aid with hiking at elevation (lived at sea level, going to CO).  Would those same supplements help with running at altitude?  I travel to Boulder quite a bit and my runs are really slow there, which I assume is attributable to the elevation / oxygen level. Twitter user BanksH asks: @bengreenfield whats your take on the effectiveness of the kona endurance products for improving AT? Listener Robert asks: Is there any study or proof that using a protein shake will cause pancratitis? The reason I ask is on Sunday, July 25th I went for my training ride and when was done I had a protein shake.  About an hour after this I was in so much pain I went to the E.R. and after a heart test and a blood test they told me my pancreatic enzymes were 5 times higher than what they should be. Listener Paul asks: I have seen ads for a  supplement (Mdrive4men) that contains testofen from Fenugreek seed. It is  supposed to raise testosterone. As an older athlete (62 yr. old), this  interests me.  Always looking for an edge over my running and biking  buddies.  I'd be interested in your thoughts on testofen and raising  testosterone in older athletes. Listener Chuck asks: I have 3 half Ironman races coming up.  The first is September 11th then a 3 week break, another October 2nd (HalfMax Championships), and then a 2 week break finishing with Austin 70.3 on October 16th.  So that's 3 within 5 weeks.  How do I structure my training around these races to perform optimally at all of them?  They are all A races (well I'd like them to be) for me and they are all championships and qualifiers.  What changes should I make beginning now in terms of races that I am doing as well? Listener Bob asks: Can you give some advice for finding a general doctor that agrees with the things talked about on your podcast?    I am looking for a Dr. that agrees with or at least will support and understand the holistic lifestyle, supplements, etc.  What questions do I ask or is there a website or a membership designation I should look for when searching? In my response to Bob, I mention http://www.acam.org Timothy asks: I heard that you are not supposed to eat before bedtime, especially carbs because it inhibits your bodies natural production of HGH. Is this true, and does your body produce HGH while you sleep? Brad asks: Ben could you please review the product Animal Pack as a multiple vitamin. My gym friends swear by them because of the large percentages of RDA vitamins and the resulting fluorescent urine. I am skeptical about Animal Packs effectiveness. Please settle the debate. Listener Mark asks: I just started listening to you podcasts and they are great- a lot of good information on many topics. I would appreciate some training advice - I broke my collarbone in a bike crash about 4 weeks ago. I am registered for the BAA Half Marathon on October 10. I am not supposed to run for another 3 weeks and have been doing spinning and elliptical trainer. Any other suggestions on building my base until I can start running and, when I do start running, how hard should I train. (I run about a 2 hour half and cycle more than I run in the summer) In my response to Mark, I mention http://www.allegromedical.com/orthopedics-orthotics-c528/figure-8-clavicle-splint-p557956.html and this article: http://ironman.com/events/ironman/ironman-world-championship/toughing-out-the-ironman Listener Lorie calls in and asks if Vitamin K supplements would be beneficial for bone density after being on a proton pump inhibitor from ibuprofen related ulcers. In my response to Laurie I also mention magnesium from Natural Calm. In my response to Laurie, I recommend Phenocane as a natural alternative to ibuprofen. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for full written transcript of this podcast episode. If you like this podcast, use the Facebook "Like" button above!      A Cold Laser: just one of the many tricks Dr. Minkoff uses to keep his body rolling. In this July 28, 2010 free audio episode: re-feeding in your diet, psoriasis management, barefoot running, food allergy testing, high heart rate when running, anaerobic exercise and cortisol, fasting and amino acids, does glucosamine work, a drink called Spiz, bipolar medications weight gain, eating to avoid diabetes, training on a fixed gear bike, getting hungry after breakfast, exercising with a sweatsuit on, choosing your sport based on body type, difference between probiotics and digestive enzymes, and post workout fuel ratios. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ----------------------------------------------------- Featured Topic: Dr. David Minkoff In today's featured topic, Ben Greenfield interviews Dr. David Minkoff, a complementary and alternative medicine expert, owner of Body Health, director of the Lifeworks Wellness Center in Florida, and finisher of 37 Ironman triathlons. To listen to the previous podcast #26 with Dr. Minkoff, in which he discusses the main causes of illness and poor performance, just click here. Dr. Minkoff has fascinating theories on the three main causes of illness and poor performance and has a series of unique steps individuals can take to optimize their body systems and return to health naturally, without drugs. Our interview includes: -A day in the life of a natural healing physician... -Techniques he uses to drastically enhance recovery... -Common health issues he finds among both athletes and the general population... -His top recommendations for what you can do to improve your performance and health... -And much more! During the interview, Dr. Minkoff mentioned his very popular "MAP" dietary and recovery supplement. MAP stands for Master Amino Profile, and you can get it by clicking here. Dr. Minkoff also mentions the website http://www.getprolo.com. ------------------------------------------------------- Special Announcements: -Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now. - Join Ben to race a double triathlon in Thailand.! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) -Brand new book from Ben: "How To Qualify For Kona": Let's face it. Getting to the Ironman Triathlon World Championships in Kona, Hawaii can be pretty tough. But with this new book from Ben Greenfield and the Rock Star Triathlete Academy, you'll be instantly equipped with what you need to qualify. The comprehensive manual includes: -History Of Kona Ironman World Championships -Qualification Criteria -List Of Qualifying Races -Tips From The Experts On Qualifying -Qualifying Times per Age Group -What To Expect on Race Day -Tips From the Experts on Racing Kona -Race Day Pacing and Fueling Strategies This manual comes straight from the Rock Star Triathlete Academy, and contains all the insider tips you need to begin your road to Kona! Click here to instantly download "How To Qualify For Kona" for only $27. ---------------------------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Chandra asks: About a month ago, I started feeling hungry all the time. Two things happened in my life around this time. One, I removed wheat, dairy, and soy from my diet. Two, I hit distance in my marathon training that I have never done before (the big 18 miler). I immediately associated my hunger with the lack of wheat so after a week of not being able to get enough food to feel satisfied, I added the wheat back to my diet. I did not see any difference in the hunger at all. I changed my weight loss rate from 2 lbs./week (1250 cals/day) to maintaining weight (~2200 cals/day) and ate my exercise calories. I continued to have an appetite increase. I do not want to increase my caloric intake to a level that would result in cessation of weight loss because I still have ~35 pounds to lose. Should I be eating my exercise calories? Should I be allowing myself even more calories while training for the marathon? What is your opinion on the increase in my appetite? In my response to Chandra, I recommended my book "Holistic Fueling For Endurance Athletes", which is available at http://www.mindsettriathlon.com , http://www.marathondominator.com and http://www.triathlondominator.com Listener Lee asks: I just wondered whether you had any diet advice for those of us who suffer from psoriasis? Is there anything in particular that can help to prevent auto-immune reactions like this? Actually, one other thing, the food allergy testing that you recommended recently, would it be possible to access that from  Australia? I don't know what the rules are regarding international stool postage! belde024 asks via Twitter: @bengreenfield I read Born to Run and now I'm interested in barefoot running. What is your take on it, and do you think it is worth trying? In my response, I reference my barefoot running interview with Tellman Knudson. neworleansview asks via Twitter: @bengreenfield Ok 42 220 6ft tall resting hr 46-50 when running should my hr go to 140 with an easy jog? Listener Christine asks: "Is there a type of exercise that is better than others for dealing with stress and counteracting the negative effects of cortisol? Is anaerobic better than aerobic? Are high intensity workouts better than longer, low intensity workouts?" psaljoughian asks via Twitter: @bengreenfield i hear leucine w/o the presence of glucose causes an insulin release. Should I not be taking bcaa's before a fasted workout? Listener Scott asks: I have just purchased your triathlon dominator package and have a couple of questions. First, I am planning on doing the 70.3 in Galveston next April and was wondering if I should decrease the workouts for it or do the whole thing? And second have you ever looked at an energy drink called SPIZ, www.spiz.net , I have used it on some sprint and Olympic distance races with good results and would like your opinion of it. Listener Edwin asks: I am a Triathlete who has had a ACL reconstruction and am looking to preserve my mobility as long as I can. There was a huge GAIT study in the effectiveness of Glucosimine HCL and it showed the supplement was no better than a placebo. So am I wasting my time with the supplement? Also ASU Avocado-Soybean-Unsaponifiables have had use in europe and are gaining some popularity here in America? What are your thoughts on ASU? In my response to Edwin, I mention the CapraFlex from http://www.doctorschoicenaturally.com (use 5% discount code BGF) Listener Amy asks: I've recently hired a personal trainer (in June), and I work out 6x per week, as well as restrict calories to 1400-1600 per day. I've lost 14 lbs since June 16th. I take Depakote and wonder if it's causing me problems losing weight. I have to lose about 80 more lbs. I see you mention Depakote in your ebook, but you don't mention how to combat it. Do you have any tips? Listener Colin asks: Have a few quick questions about my workout plan. For my lower body workout i do stepups, lunges, inner and outer thigh machine and heel raises, standing and sitting. Is that enough for a lower body workout. i also have rotator cuff issues and iv'e been trying to devise a upper body workout, that doesn't make my rotator cuff worse. Any suggestions? Listener Chris asks: My first question has to do with foods to avoid for people with diabetes.  I recently found out my mom has type 2 diabetes, and have heard that dairy, although having a low glycemic index, can have a spiking affect of the insulin response, or something like that.  Does that sound familiar?  Should she avoid dairy?  Are there other foods that should be avoided that are less common sense than high GI foods for those with diabetes? Secondly, I just bought a fixed gear bike for running errands around town and for general biking pleasure.  Would there be any training benefits to riding a fixie or things I can do with it that I normally couldn't do with a freewheel hub that can make me a better cyclist?  Or should I just use it as a practical means of transport and fun, and leave the training for another time? Listener Graeme asks: I find myself eating all the time, I really struggle to go 2+ hours without 'feeding' so I have experimented in changing my breakfast meal.  I usually have porridge with red berries and muesli mixed in.  I eat at 9 and by 12 am starving and end up eating a big lunch.  To mix things up, I have tried eating a bagel with a large coating of peanut butter, on a couple of mornings including today, and do not seem to get hungry for 3-4 hours and also no energy/glucose rush straight after that I sometimes feel after the porridge , it also seems to really curb my cravings at lunchtime.  I have not looked into calorie counting on this although my hunch is that the calorie dense peanut butter may be a little bigger calorific meal. Listener hanoncs asks via Twitter: @bengreenfield Do you think jogging with a hooded sweatshirt on will make me lose more non water weight? I know it will make me lose more weight, But is it only water weight? Thank you! Listener David asks: I have been cycling for many years and just this year began dabling in sprint and olympic distance triathlons which has required improving my swim and run.  While I have enjoyed this season with some success, I have been asking myself the question, what next?  Realizing that this decision is my own and weighs heavily on my desires and own enjoyment, from a physical, competitive perspective, could you describe the advantages one might have and what body types are typically most succcessful in cycling vs. running vs. sprint/olympic triathlons vs. half/full ironmans? Listener Meredith asks: 1) how many pills are you popping in a day?! (12 amino acid capsules?!) I'm very much a real foodist (I vote Michael Pollan on the show if possible!) and I'd prefer trying to get most of my nutrients in actual absorbable food form and non-processed. however, for heavy training i'm willing to possibly supplement a bit if it will increase endurance and reduce soreness so: 2) what would the bare bones essentials be if you wanted to pop as few pills/powders as possible? 2) I think (uneducated hunch) the stomach pains I get after taking a gel might have to do with the lab created aminos. I've tried them during runs at all times of day and all levels of gastric emptiness to the same effect. I've had better luck eating a granola bar or stinger honey chews during a 12-14 miler, but i'd prefer not to carry those or pick them from my teeth during 26 miles if possible. help! 3) follow-up to gels: i've been told that you should absolutely not mix your electrolyte drink with your gel as that will create some intestinal distress, but the same folks say to take some gatorade at some point during your run. any advice on how to intersperse these time-wise? Listener Karen asks: I have heard you say that after a workout, you should eat 2 calories of carbs per pound of your target weight, and 1/2 of that for protein ( so 1 calorie of protein per pound). My question is: Is this ratio the same regardless of the type of workout you just did? Does it vary based on intensity and duration? My workouts don't vary much as far as the time, usually 1 hour or a little more. Some days I just lift weights, others I may do an hour spin class, or I may swim for a little more than one hour. Is my recovery meal the same? Also, can you suggest some products that will provide this type of ratio in a recovery meal? Listener Kara calls in and wants to know difference between probiotics and digestive enzymes. In my response, I mention the digestive enzymes from Millennium Sports (http://www.millenniumsport.net) and the probiotics from Mt. Capra (Caprabiotics)  from http://www.doctorschoicenaturally.com (use 5% discount code BGF). Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. "Dr. Fitt" AKA Roby Mitchell, pictured above, is Interviewed in the Episode's Featured Topic Click here for the full written transcript of this podcast episode In this July 14, 2010 free audio episode: how to manage a low thyroid, are ketogenic diets helpful for fat loss, link between magnesium and testosterone, budgeting your supplement intake, how to improve circulation, knee strengthening exercises, how to eat during an Ironman triathlon. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ---------------------------------------------------------------- Featured Topic: "Low Thyroid" In the featured topic, I interview Dr. Roby Mitchell (pictured at the top of this post), aka "Dr. Fitt" . Dr. Mitchell graduated with honors from Texas Tech University School of Medicine in Lubbock, Texas and was selected to be the first medical student in an exchange program with Jinan University Medical School in mainland China. Over years of studying in both China and the United States, Dr. Mitchell has become an authority on nutritional medicine and bio-identical hormone replacement therapies in his own right. He served as a physician for the US Medical Triathlon Society, and even practiced as Chuck Norris's sparring partner! During our interview, Dr. Fitt discusses: -Why is proper thyroid activity  important? -The exact range of  symptoms that you should look for to identify low thyroid -Is Synthroid or Levithyroxin the best option for people with low  thyroid? Why or why not? -What are alternatives to common hypothyroid  hormone replacement? -What is Thyropak, and how is it different from  other over the counter drugs? Be sure to check out the helpful resources at Dr. Fitt's website at http://www.drfitt.com and also the book he recommends: Hypothyroidism Type II by Mark Starr. ------------------------------------------------------ Special Announcements:                                        -Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now. - The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. - BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate. - Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Sean asks: My question is, do you have any literature or information about athletes with low testosterone and how it affects their training. I've listened to your podcast about your own battle with Low T. Besides any supplements or medication, do you think it takes a guy like me, more time to reach the desired results due to my low testosterone? In my response to magnesium, I mention the oral magnesium and the topical magnesium that I personally use. Listener Patrick asks: "For a long distance training plan (like the Marathon/Triathlon Dominator) how much fitness is really gained in the last big month of volume. I'm on the Triathlon Dominator plan and am 3 weeks into the last 5 week kick of volume before the taper. I'd be interested to know how much all this volume really amounts to on race day. I get the feeling that it might not make much of a difference from a fitness perspective, but perhaps help a lot more from a mental perspective; enhancing things like visualization, self-esteem and self-confidence that your body can handle the stresses of race day." Listener Gabe asks: I'm on a budget, but committed to improving my health. If you had to choose (I know you don't ; ) would you take EnerPrime as a first priority, or is it needed if you were taking Living Fuel greens as a meal replacement? Also, speaking of budget, which supplements would you say are the MOST valuable in order of priority to start with (greens, multi vitamins, essential fats, etc)? I have less than $100 per month to work with for supplements; what would you do in this case? Both supplements Gabe mentioned can be found here. Listener Laurel asks: I just pulled something in my back doing squats without a squat rack-putting the weights down when I was done. I am trying to get my left quad back from an acl injury, and I think squats are some of the best exercises. Are there better (safer) ones to do at home? There are so many slang terms for exercises, is there a place to look them up? Balance exercises, one leg exercises, proprioception, etc. Good resource for exercises http://www.pacificfit.net/exercises.php and http://www.youtube.com/bengreenfieldfitness. Listener Patricks asks: What is your opinion on Very Low Carbohydrate Ketogenic Diets? In studying for the test and reading Volek & Forsythe's chapter on VLCKDs, they basically praise it to the skies as a new, cutting edge way to increase your metabolism and lose weight. "Studies support the notion that short-term VLCKDs are safe and effective in terms of promoting weight/fat loss, improving metabolic and cardivascular risk factors and are compatible with a physically active lifestyle ... there is sufficient scientific research to safely prescribe a VLCKD as an option to those people who prefer this approach..." They mean "compatible with a physically active lifestyle" in the sense that it "can adversely affect performance for the first week, but longer adaptation (4-6 weeks) to the diet does not significantly impair physical performance." Listener Jason has a call-in question about Ironman fueling, and I direct him to Triathlon Dominator. Listener Jennifer has a call-in question about circulation. In my response, I mention http://www.greyhoundjuice.com (5% discount code BGF), EnerEFA and Bioletics Fatty Acids supplement. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full transcript of this podcast episode Ben coaches Jessa Greenfield through the Coeur D' Alene Triathlon run. In this July 7, 2010 free audio episode: a nutrition interview with me, benefits of training while calorie depleted, exercising with a low back injury, can you rebuild cartilage, how to choose your amino acids and proteins, stomach sloshing while running, runner's knee and how to take a rest day. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ---------------------------------------------------------------- Featured topic: "Training and Nutrition for Runners" In today's featured topic, a couple marathon training enthusiasts interview me about training and nutrition for running. Here are some of the questions they asked me: What got you interested in the study of nutrition? What do you see as the key components of a healthy diet for a long distance runner or endurance athlete? What do you eat before, during, and after a long workout? Many runners find themselves either gaining weight or struggling to lose weight while they are training for a marathon and increasing their miles. Why do you think this occurs and what are some suggestions for someone who wants to run a marathon and still lose weight? What kind of nutritional supplements would you recommend for a long distance runner? What advice to you have for someone who is trying to break poor nutritional dietary habits like sugar, soda, and fast food? If you want to know how to put together the ideal run training or marathon training program, you won't want to miss this interview. I'd also highly recommend that you watch this free 40 minute marathon training video at http://www.marathondominator.com. Enjoy! ---------------------------------------------------------------- Special Announcements:                                        -Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now. - What did we learn about in the Body Transformation Club last month? How to make your own hummus, a variation of the corkscrew exercise, two must-have spices, a technique to significantly increase the force you can produce during an exercise, how to make a natural energy drink, what to do when you don't have access to a pull-up bar or pull-down machine, and how to eat healthy for cheap.To learn more about Ben's Body Transformation Club, or to join now, just click here. - The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. - BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate. - Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------- Listener Q&A: Listener Graeme asks: First I have a question, I understand the benefits and logic or training low racing high (re carbs). Recently I went too far and bonked, my question is if there is any training benefit of bonking and if there us any notable recovery issues. I appreciate the need to re fuel but was wondering about next day nutrition and/or muscular issues. Listener ffluvssg1 asks: My brother in law is a cancer survivor with some back/spine damage because of treatments. What are some good exercises for him? He is into health/fitness, says biking in his area (flat) takes too long to be aerobic. Click here for Ben's Get Fit Guy podcast In my response to ffluvssg1, I recommend he listens to episode 12 of the Get Fit Guy podcast. Listener Chuck asks: First, my dad is one of the healthiest people I have ever met.  At 56 years old, he was still competitively playing roller hockey until last year when he got hit and severly tore his rotator cuff which ended him having to have surgery on it.  While he has made a great recovery, the shoulder still hurts him.  The doctor has told him that there is basically no cartilidge left in the shoulder and eventually down the road he may need a shoulder replacement.  Do you know if there is any way through either diet or exercise to rebuild healthy cartilidge in a joint? Second, can you go over what your recommend, or if you recommend at all, for taking Creatine?  I bought some the other because it was on sale without reading the nutrition or ingredients.  Each serving is 130 calories which includes 5g of Creatine and I believe 30g of carbs, 29 of which come from sugar.  The product also suggests a 5 day loading phase. Due to the high sugar content, if I were to take this at all, should I use only immediately after a workout?  And do I need to do this loading phase?  Finally, will taking it really even help me that much? Listener Brad asks: Ben I frequently hear you recommend two different versions of amino acid supplementation. The "full chain amino acids" powder from Bioletics or the Recoverease, branch chain amino acids, featured on pacificfit.net. I am a 25 year old "firebreathing" (that means fervent in crossfit parlance) crossfitter with the goal of increasing my fitness through crossfit.  I'm  hoping the inclusion of amino acids to my supplementation regimen will increase musculature repair in response to frequent episodes of DOMS. Which amino acid supplement should I use? What should be the protocol for taking the supplement you recommend? Can you please describe and explain the difference between Recoverease and the Bioletics powder? Listener Ryans asks:  I am currently training for Ironman Canada and have completed two half ironmans. My first was last June where it was going fine until the run. I was not fully prepared to say the least and my legs were done at the beginning. However the worst part for me was my sloshing stomach. It was like everything I drank just sat in my stomach and had not been digested at all. I attributed this to drinking too much. I then completed another half ironman yesterday. I have trained and fully prepared for this race. Swim and bike were great, I paced myself well on the bike to save the legs for the run. I decreased what I had drank in the past greatly and only consumed two gels on the bike. I drank approx. one small water bottle on the bike. I drank some water and some Accerlade. When I got to the run, it started ok, legs came around and I was getting excited for a good run, but then my stomach began to slosh again. Not near as much as the previous year but it was there. I just don't know what I can do. I consumed a cliff bar slowly in the run and drank very very little at a couple of aid stations but I still had sloshing. My stomach normally does not digest food easily, been like this for a long time. I just don't know what else to do, I obviously need to drink during my races but even when I drink a small amount I still have sloshing. Any suggestions or websites/books I could look too? Listener Brad asks: Will your BulletProof Knee program be likely to alleviate the classic symptoms of runners knee I experience?  It seems the program is advertised emphasizing IT band symptoms. Would you please provide a comprehensive explanation of runners knee as well. Listener Bob asks:  I am currently using a recovery drink of HEED and whey protein powder. About 300-350 kcal. I weigh about 160-165 and am using your recomendation of 2kcal/lb. Q:What do you recommend for a recovery drink? Q:How important is the type of protein powder? Do you differentiate between isolate and concentrate? Listener Ron asks: I have been listening to your podcasts for a couple of months now. I signed up for my first triathlon (sprint) and have been reading about training. Most sources suggest taking off one day per week. I have found this a little challenging. On the day off, can you still workout if it is not a training run, bike or swim? Would an easy bike ride with my wife (heart rate averaging in the 90's) or a 75 minute yoga class be OK for that day off? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode Do Endurance Sports & PowerLifting Mix? Do you like this post? Let us know with the Facebook like button above!  In this June 30, 2010 free audio episode: do endurance exercise and powerlifting mix, what caloric deficit is healthy, static contraction exercise, what are superfoods, bonking while cycling, alternatives to heartburn medications, relaxing before a triathlon, how to use hamstrings more when you run, exercising on a raw diet, exercising in the heat, is guacamole healthy, accuracy of body fat measurement devices, treating torn muscles, can women train like men, eating healthy when your family doesn't, natural eczema treatments, how to breathe while swimming, multivitamin absorption, is cooking with aluminum dangerous, does beta-alanine work, and what is H20 Overdrive? 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ---------------------------------------------------------------- Featured topic: Dr. Jerry Moylan has been competing in a variety of sports for the past 40 years. Some of his stand-out accomplishments are Junior State Champion and record holder in power-lifting with personal best 700-pound squat, 400-pound bench press, 635-pound dead lift, 3-time Ironman triathlon finisher, completed the Catalina Classic - a 32 mile paddleboard race, Vail Lake mountain bike series champion, and 2005 San Diego Senior Games male athlete of the year. He also finished his first decathalon at the 2006 National Masters Championship. In this interview with Dr. Jerry Moylan , we discuss the following: What is powerlifting? How did the 700-pound squat, 400-pound bench press, 635-pound dead lift jive with Ironman triathlon training? Were the powerlifting and endurance sports at completely different times of your life, or do you maintain that amount of power during Ironman training? On the same vein, do you feel that powerlifting and endurance training can and should be done simultaneously? If so, what would be sample program, for, say a marathoner, cyclist or triathlete? You also had success with kettlebell competition. Can you explain what a kettlebell is and how it can be used? From a nutrition standpoint, what does your diet look like? Does it change from powerlifting to endurance sports? Broke up at 11:32. If you want to know how to combined weightlifting with endurance sports, you won't want to miss this interview. By the way, if you're interested in the kettlebells that Jerry talks about, just click here. ---------------------------------------------------------------- Special Announcements: 1. What did we learn about in the Body Transformation Club this month? How to make your own hummus, a variation of the corkscrew exercise, two must-have spices, a technique to significantly increase the force you can produce during an exercise, how to make a natural energy drink, what to do when you don't have access to a pull-up bar or pull-down machine, and how to eat healthy for cheap.To learn more about Ben's Body Transformation Club, click here. 2. FREE Video Webcast: “How to Use Fresh, Seasonal Ingredients to Create Fast, Nutritious Meals in 5 Simple Steps” . Do you love the idea of cooking with the freshest ingredients available, but think preparing a meal “from scratch” just takes too long? Are you intrigued by in season cooking or scared to buy new ingredients because you’re afraid you won’t succeed at cooking fresh? Do you feel guilty every time you open another packaged meal because you know in season cooking and cooking fresh leads to more healthy and nutritious cooking? Then you do NOT want to miss this FREE Video Webcast, where Chef Todd is going to show you EXACTLY how he overcomes these cooking obstacles to cooking fresh, quickly and easily EVERY night at home. This is the same thing he's taught thousands of others to do – and you’re going to learn it for free! Click here to register for the webcast now AND to get a free bonus gift from Chef Todd. 3. The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 4. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 5. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate. 6. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. 7. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) ---------------------------------------------------------------- Listener Q&A: Listener Dave asks:  I am 50, in the process of trying to lose 2 lbs per week and train for a very tough (hilly, often windy) bicycling century ride in September. I keep a food and activity log at www.livestrong.com (which after trying several sites I found this one the best.) I am eating to a +1,000 calories a day (ie. If I burn 1000 Kcals with my activities I will eat 2,000 Kcals. Since I've gone to the +1,000 .. (I was at +1,500) I have lost between 1.8 and 2.3 pds each week for 4 weeks and have felt fine. Do you see any problems with this? Question 2. I am lifting weights (more for general health, looks and so forth rather than trying to improve performance.) I am using Pete Sisco's "Static Contraction" method. I was wondering what you thought? Listener Miguel asks: Here in Portugal it is growing quickly the superfoods market. I would like to know what's your opinion about these superfoods like spirulina, maca, goji berries, cocoa...the marketers are always trying to say that this is good for you stomach and this for your brain. If you agree with these foods how can I introduce them in my diet? Listener Bob asks: Why do I bonk after only two hours of riding. I ride at a reasonable pace, ex. only 17-20 mph. Not a crazy high heart rate, maybe 130? Not really winded. I consume two bottles of Hammer, Heed (2scoop ea.) fuel. After two hours I am really slowSee 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 like this post? Let us know with the Facebook like button above!  Sorry, couldn't resist showing this photo on a health blog! In this June 23, 2010 special 100th free audio episode: a trip down memory lane back to the first BenGreenfieldFitness.com podcast, how to make your kitchen healthier, calories in walking vs. running, how long it takes to burn off caffeine, how long it takes to build tolerance to caffeine, whether caffeine after a workout helps, is aloe vera a scam, how to determine how much salt is in your sweat, how to know if you're running hard enough, and how often should you train in hot weather? 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ---------------------------------------------------------------- Special Announcements: To learn more about Ben's Body Transformation Club, click here. 1. FREE Video Webcast: “How to Use Fresh, Seasonal Ingredients to Create Fast, Nutritious Meals in 5 Simple Steps” . Do you love the idea of cooking with the freshest ingredients available, but think preparing a meal “from scratch” just takes too long? Are you intrigued by in season cooking or scared to buy new ingredients because you’re afraid you won’t succeed at cooking fresh? Do you feel guilty every time you open another packaged meal because you know in season cooking and cooking fresh leads to more healthy and nutritious cooking? Then you do NOT want to miss this FREE Video Webcast, where Chef Todd is going to show you EXACTLY how he overcomes these cooking obstacles to cooking fresh, quickly and easily EVERY night at home. This is the same thing he's taught thousands of others to do – and you’re going to learn it for free! Click here to register for the webcast now AND to get a free bonus gift from Chef Todd. 2. The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 3. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 4. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate. 5. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week. 6. 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 In today's featured topic, you get to listen to the very first episode of BenGreenfieldFitness, in which Ben discusses the following: 1. Introduction: "What to Expect in The BenGreenfieldFitness.com Podcast" 2. Interview: Preview of Upcoming Interviews 3. Workout of the Week: Round & Round 4. Book Review: Run With No Pain 5. Nutrition: Healthy Chocolate-Peanut Butter Ice Cream 6. Special Topic: Preview of the National Personal Training conference ----------------------------------- -Topic websites mentioned in this episode- http://www.nsca.com http://www.thestrongtriathlete.com http://www.runwithnopain.com http://www.nutritiondata.com http://www.champsportsmed.com --------------------------------------------------- Listener Q&A: All Call-In Questions This Week! This week, I am giving away a free t-shirt to the person who ask the best question to @bengreenfield via twitter. Click here to ask your Twitter question now! Listener Pat asks how to make her kitchen healthier. Listener Daniel has a question about calories burnt in walking vs. running. Listener Chuck has several questions about the role of caffeine in training, including whether can you build tolerance to caffeine, whether you should redose with caffeine during races, whether a small change in mg makes a difference, and should you take after a workout. Listener Jeff has a call in question about supplements called "Light Force Nutrition Greens with MSM" and "Univera" aloe vera products. In my response to Jeff, I mention the Enerprime capsules and powder. Listener Patrick asks how to determine the amount of salt in sweat. Listener Luke asks how to know if you are running hard enough during your races. Listener Toby asks if there are any benefits to regularly training in hot weather. Finally, listener Chris has some call-in feedback about the podcast! Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness98.mp3[/embed] Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ------------------------------------------------------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 June 16, 2010 free audio episode: how to stay fit when you're stuck at home, when is the best time to stretch, what to do about hypoglycemia, is juice OK after a workout, how many calories are in a pound of fat, how to stay fit on a road trip, shin splint tips, what to do about stress fractures, keeping track of laps while swimming, how to recover from Ironman triathlon. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ---------------------------------------------------------------- Special Announcements:       1. FREE Video Webcast (watch video above for more details): “How to Use Fresh, Seasonal Ingredients to Create Fast, Nutritious Meals in 5 Simple Steps” . Do you love the idea of cooking with the freshest ingredients available, but think preparing a meal “from scratch” just takes too long? Are you intrigued by in season cooking or scared to buy new ingredients because you’re afraid you won’t succeed at cooking fresh? Do you feel guilty every time you open another packaged meal because you know in season cooking and cooking fresh leads to more healthy and nutritious cooking? Then you do NOT want to miss this FREE Video Webcast, where Chef Todd is going to show you EXACTLY how he overcomes these cooking obstacles to cooking fresh, quickly and easily EVERY night at home. This is the same thing he's taught thousands of others to do – and you’re going to learn it for free! Click here to register for the webcast now AND to get a free bonus gift from Chef Todd. 2. The Marathon Dominator officially launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 3. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 4. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $15 to the show. Just scroll down to donate. 5. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details... 1) The Laguna Phuket triathlon sold out BUT they have given me race slots for any athletes who want to accompany me for this trip. The 70.3 race is still open for entry.      2) I was able to book a block of rooms at the main hotel at the center of the race hub and *exactly* where you want to be for all the action, for a 30% DISCOUNT (plus, cut that in half if I hook you up with a roommate).       3) I was given all information about WHAT you need to do to get the rooms and to register for the race, along with special "travel agent" pricing, even though I'm not an agent.      4) I have had 8 athletes confirm that they will be attending and so that leaves room for SEVEN additional athletes. I simply don't see myself being able to arrange logistics and guide more than FIFTEEN athletes on this trip. So, 7 slots left.   5) Let's be very straight up about cost: I am flying from Seattle in the U.S. and, not counting food & incidentals, am budgeting $2950 USD for the entire trip, start to finish. 6) Let's also be very straight about MY responsibilities: I will get YOU your hotel, a roommate to share costs with, your race slot, get you and your bike from the airport to the hotel, do guided race course tours, get awards banquet tickets if you want one, and arrange all nightly dinners, social functions and group parties. 7) Let's finally be very straight about YOUR responsibilities: YOU will register for the race following my instructions, arrange your own flight into Phuket, pay $200 USD for me to organize everything, and make sure you settle with me for your share of the room block. So IF YOU WANT IN, reply very soon! I will be acting fast to squeeze us into the race. Like I said, only 7 slots are left. 6. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Listener Rod asks: "I'm nearly 40 and have never had to work hard at my fitness to stay in reasonable shape and have never been overly concerned with how much muscle I have. Over the last few weeks listening, you have motivated me to get fitter as I've been putting on a little fat in the moobs (chest fat) and belly. I can't affort to get a gym membership so Im thinking some anaerobic fat burning excersises would be good. I'm often in with my kids so I want something cheap I can do around the house. Would you recommend body weight circuits (push ups etc) combined with skipping and perhaps a run once a week? Last question, what effect does beer have on training. I know it's not good but how much difference would a few beers once a week make?" In my response to Rod, I mention a page I have that gives a list of exercise tool recommendations. Listener Chuck asks: "I was wondering about the best time to do static stretching.  I know to warm up for a workout with dynamic stretches, so is static stretching best after workouts?  And if I exercise in the afternoon or evening, would it be a good idea to stretch again later that night?" Listener Robert asks: "I have been diagnosed with hypoglycemia. The query whether it’s been caused by my faulty eating habits [binge eating, foolish starving and fasting] over the course of the years, while doing endurance sport [18-21 hour on weekly basis] concurrently – we, that is my physician and me, don’t know. Would you kindly elaborate on the difference between, postprandial, reactive and exercise induced hypoglycemia? At the end of March, I experienced an unprecedented status, being constantly down. Devastating fatigue and lethargy on daily basis, dizziness, sluggishness, despite having changed my eating habits [no binging any longer ]. For what it’s worth, I m about to turn 36, this June coming up. Is that middle-age-something related? I mean, I have been able to handle hypoglycemia fairly well, it is probably the age, and all that being associated with, which urges my body to react differently?" Congratulations to Robert, who was nominated as the top question for this week's podcast! Robert will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Kim asks: "I am running 60 to 90 minutes 6-10 miles.  Is homemade green juice (one head romaine, 160z. spinach, 2 lemons and a grapefruit- this gives me about 16-20 oz of juice) a good recovery food?  I run in the morning and prefer to drink this after a run and not eat until about 2 hours after I'm done running.  I have heard your podcasts on recovery food after excercise and want to know if the juice is acceptable." Listener Chris asks: "I'm curious about how many calories are in a pound of body fat.  Most of what I've heard says that a pound of body fat is equal to about 3500 calories. But if 1 pound = about 450grams, and 450g x 9cal/gram of fat = 4050 calories, how does that make sense?  I suppose this doesn't have practical consequences, but It's bothering me! Listener Chris also asks: "Do you have any recommendations for how to take on a multi-day road trip(2-3 days) and keeping fit? I'm thinking about stopping every 90minutes or so to walk around, and maybe go for a short bike ride, but beyond that I'm not sure how to keep my legs from getting stale from sitting on my butt for so long. " Listener Lee asks: "I am a relatively active person, I go to the gym 4/5 times a week doing both cardio and weight training. Recently when running on the treadmill the left and right side of my shin bone become sore and tight, particularly on my left leg. Even when starting the cardio with a casual walking pace to warm up my legs, once i run for 10mins the muscle/tissue on each side of shin bone become sore and tight. Do you have any advice as to what is causing this or how to prevent this?" Listener Mike asks: "I have a question about chronic stress fractures.  I’m 44 and was training for the Couer D’Alene Ironman; things were going well, but two weeks ago my left thigh started to hurt.  I have a history of stress fractures and so I had a bone scan and sure enough the left femur has a stress fracture midway between the knee and the hip.  I’ve completed two other Ironman races, both were done on stress fractures.  I’ve had the following stress fractures in the past three years: Right femur midway between knee and hip Left tibia One of the tarsal bones in my right foot Right femur at the neck My goal for this race was to compete healthy and consequently have withdrawn my name from the entry list.  I’m out for this year, but I guess the question is: do I have to give up long distance running events?" Listener Jeff asks: "Please give me some tips to help me to not lose my swim lap count in the pool." In my response to Jeff, I mention the swim lap counter you can get here. Listener TM asks: "I'm participating in the Coeur d'Alene Ironman in two weeks.  My question is, how much time do I take off afterwards and how intense do I train when I start back into training?" Listener Bret asks: "I completed IMSG about a month and a half ago and me and my buddies are really struggling getting motivated again. Training sessions seem boring, races seem lame in comparison to IM. Any suggestions of how to rebound from what I heard is called the Post IM Blues?" Finally, listener Chuck has a call-in comment on the Triathlon Dominator. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness98.mp3[/embed] Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ------------------------------------------------------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 Vote here for Ben's latest hubpage on PUFA's and MUFA's! New! Scroll down to donate anything over $15 to the show, leave your address, and I'll send you a BenGreenfieldFitness.com t-shirt. In this June 11 free audio episode: Can diabetics exercise hard?, how to look good naked, how much sodium is acceptable for fit people, how fast do multi-vitamins digest?, is egg protein OK?, is it better or run right after a bike ride, or later in the day?, what's the best swim workout?, what exactly happens if you don't eat after a workout?, how to get dressed during a triathlon, a drink called Eiro, caffeine capsules, a supplement called DMSO, and what to do about a pear figure. 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! Justclick here to go to our iTunes page and leave feedback. Scroll down to donate to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ---------------------------------------------------------------- Featured Topic: "Diabetes and Exercise." In this featured topic, I interview Daniel Vincent, team captain from Triabetes . We discuss the following questions: Do diabetics compete in sports, and if so, who are some diabetic athletes we might be familiar with? Many of our listeners do marathons, triathlons, etc. Let’s say someone just found out they have diabetes. Do they need to stop training, and if not, what is going to change for them, specifically for their training and racing? How does this compare to someone who has had diabetes for their entire life? Are they managed the same way? What type of tools are commonly used to help athletes monitor their blood sugars? Do these tools differ from what the general non-athlete diabetic would use? How frequently do you test, both during exercise and apart from it? What are you looking for when you test, and what do you do if your numbers aren’t where they need to be? What does your diet consist of? What does your training schedule look like? What is the biggest threat when you are swimming/cycling/running? If you're a diabetic, or have a loved one with diabetes, this is a great introduction to exercising more seriously while managing diabetes! ---------------------------------------------------------------- Special Announcements: 1. The Marathon Dominator officialy launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 2. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 3. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $17 to the show. Just scroll down to donate. 4. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details... 1) The Laguna Phuket triathlon sold out BUT they have given me race slots for any athletes who want to accompany me for this trip. The 70.3 race is still open for entry. 2) I was able to book a block of rooms at the main hotel at the center of the race hub and *exactly* where you want to be for all the action, for a 30% DISCOUNT (plus, cut that in half if I hook you up with a roommate). 3) I was given all information about WHAT you need to do to get the rooms and to register for the race, along with special "travel agent" pricing, even though I'm not an agent. 4) I have had 8 athletes confirm that they will be attending and so that leaves room for SEVEN additional athletes. I simply don't see myself being able to arrange logistics and guide more than FIFTEEN athletes on this trip. So, 7 slots left. 5) Let's be very straight up about cost: I am flying from Seattle in the U.S. and, not counting food & incidentals, am budgeting $2950 USD for the entire trip, start to finish. 6) Let's also be very straight about MY responsibilities: I will get YOU your hotel, a roommate to share costs with, your race slot, get you and your bike from the airport to the hotel, do guided race course tours, get awards banquet tickets if you want one, and arrange all nightly dinners, social functions and group parties. 7) Let's finally be very straight about YOUR responsibilities: YOU will register for the race following my instructions, arrange your own flight into Phuket, pay $200 USD for me to organize everything, and make sure you settle with me for your share of the room block. So IF YOU WANT IN, reply very soon! I will be acting fast to squeeze us into the race. Like I said, only 7 slots are left. 5. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Listener Mark asks: "I have traditionally used whey protein concentrate as part of my post workout nutrition for harder and/or longer sessions. As a Paleo nutrition plan eliminates dairy I am looking into alternatives. You have mentioned pea protein and hemp protein in previous podcasts – I am I wondering what are your thoughts on Egg White protein as an effective substitute for whey protein?" Listener Hila asks:  "I'm 25, female and train for aesthetic purposes only. Yes, I'm that shallow. I run and bike for the calorie burn, and weight lift for the muscle mass. I eat 100% clean. My questions are regarding my diet. 1) Since most of your diet recommendations are geared towards better PERFORMANCE, what would you recommend differently for athletes that don't care about performance, don't compete, and just want to look good naked? (Now I know good is a relative word and each has its own opinion, but generally speaking, I want to get that Jillian Micheals figure - toned yet feminine) 2) Small question regarding sodium. I love dairy and eat low-fat cottage cheese daily. I've noticed it has 450mg of sodium per 100grams and I eat a 200grams container. Is that too much to have on a daily basis, or is it still OK since I train and sweat regulary? Can you clearfy the deal with soduim.. I don't get it, is it good or bad for athletes?" In my response to Hila, I mention Shape21 Lean Body Manual. Listener Chuck asks: "First, what is the physiological difference and which would be more beneficial to my training: After a long bike going into an immediate brick run, or doing that run later on the same day and being able to go faster and harder? Second, if I am only able to get in the pool once a week, should I focus my sessions and form and drills, harder/endurance workouts, or a combination of both? Finally, I am well aware of the benefits of taking in the correct amounts of fuel, protein and carbs, after a workout.  But when someone does not refuel within that recovery window, are there negative effects on the body, or just a lack of the posotive recovery benefits?" Listener Carmen asks: "I received an email about a product called Eiro.  A friend of mine knows how into health and nutrition we are and is saying it is "right up my alley".  I am not trying to lose weight, I eat a very healthy diet and exercise regularly.  Just want to get your input on whether or not this is even worth looking into or is it another "Acai" juice hype." Listener Ryan asks: "I am a listener with a question about what to wear in my first triathlon.  I am going to tackle the Medical Lake Founder's day triathlon in 2 weeks and it will be my first triathlon.  I haven't wanted to buy a pair of those expensive tri shorts since I wanted to go into it with minimal expenses with this being my first triathlon.  Especially since I was told you really only wear the tri-shorts during the race since they cant stand up to chlorine.  What I am trying to figure out is what I can wear that can transition from the swim to the bike and then the run that will not only dry quickly, but be comfortable and supportive.  I'll be wearing a wet suit during the short swim. I have thought about buying compression shorts, which seem cheaper, and then putting shorts over them after the swim, but didn't know if the waistband would stay tight when they were wet or if they would dry out quickly or not.  I have also thought of just wearing a jock strap under my swim suit.  Any creative ideas for me or am I just going to have to suck it up and buy the tri shorts?  Any feedback you have for me would be helpful.  Also, I am assuming that you don't really have an area to change your clothes in the transition area. " Listener Roxanne asks: "I really enjoy your show, although I am not a triathlete I find your show super informative and entertaining.  I do work out twice a week with a personal trainer, do the Insanity workout a couple times a week, and try to fit in 3 or so 1 & 1/2 to 2 hour runs a week (in the mornings).  My question is that I am trying to decrease my body fat in my lower extremities without much luck (as I have a very low body fat percentage in my upper body and much higher in my lower body--overall body fat is 17 percent).  After listening to your podcast I really think it may be that I am fueling improperly in timing with my workouts but unsure. I eat a relatively clean diet and am trying to eat fewer but more frequent meals. I know you have addressed fueling issues in past podcasts but I was wondering if you could give advice to someone like myself, who is not a competitive athlete, as to what I can do differently to help knock down that fat?" Listener Brian asks: "I have a biking question.  I tend to get numb on my right foot just behind my toes (where my toes meet my foot) while riding long distances (50 milers).  I have tried adjusting my seat and the clips on the bottoms of my shoes, but neither seemed to help.  When I transition to my run, it takes about 2 miles for my toes to feel normal without that frostbitten or asleep feeling." Listener Josh asks: "I recently began taking a multi-vitamin in the morning which contains super greens and all that good stuff, problem is I've been taking them with coffee! I had no idea that caffeine was detrimental to the absorption process until listening to one of your podcasts where you addressed this. Thing is, I've been feeling really good during my morning workouts since taking them and I've been doing it for quite some time (I'm pretty sure I was lacking b-vitamins in my diet which is probably a factor). Regardless I don't want to be flushing these pricey things down the toilet, but I've got to have my morning coffee and don't know what to do here. 1. How long should I wait after drinking my morning coffee before taking my multi? 2. I've felt really good since taking them before my morning workouts/races and have found that the magnesium helps me with cramping, so obviously some things are getting absorbed. However, I am wondering how long multi-vitamin supplements typically stay inside ones body as I'm obviously going to have to change my regimen." I thought this table would be helpful for Josh: Congratulations to Josh, who was nominated as the top question for this week's podcast! Josh will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Rick has a call in question about caffeine supplementation. Listener Patrick has a call in question about DMSO. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness98.mp3[/embed] Scroll down to donate $15+ to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt... ------------------------------------------------------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 New! Scroll down to donate anything over $15 to the show, leave your address, and I'll send you a BenGreenfieldFitness.com t-shirt (pictured above). In this June 2 free audio episode: a mystery injury that you probably have, hornet juice, is protein powder toxic, dealing with road rash, more on the carb equation, traveling for endurance events, how hard should you race a triathlon, food vitamin interactions, stomach problems while running, recovering from knee surgery, and homemade gels and sports drinks. 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! Justclick here to go to our iTunes page and leave feedback. Also, Ben just made available a "100% Vegan Nutrition Plan", along with a "4 Weeks Before A Triathlon" Nutrition & Training Plan, and a "12 Week Fitness and Fat Loss" plan ALL AVAILABLE NOW at Ben's fitness, triathlon and nutrition plan download page, at http://www.trainingpeaks.com/pacificfit. Just click here! ---------------------------------------------------------------- Featured Topic: "The Mystery Injury." In this featured topic, I interview Tom Vachet from Performance Management about the single injury that is responsible for more than 75% of the pain you have while exercising.Our discussion includes: -Exactly what this injury is, and why it is severely underdiagnosed... -How to know if you have the injury... -What to do to fix yourself.... -How to get rid of mysterious leg, back and shoulder problems... -And much more! I have personally struggled with the injury that Tom and I discuss, I have coached and seen many, many athletes with this problem, and would highly recommend you listen to this interview if you run, bike, swim, lift, or play any sports. ---------------------------------------------------------------- Special Announcements: 1. The Marathon Dominator officialy launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 2. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 3. BenGreenfieldFitness t-shirts are now available and you get one instantly when you donate more than $17 to the show. Just scroll down to donate. 4. Join Ben to race a double triathlon in Thailand (http://www.lagunaphukettriathlon.com/)! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Here's the details... 1) The Laguna Phuket triathlon sold out BUT they have given me race slots for any athletes who want to accompany me for this trip. The 70.3 race is still open for entry. 2) I was able to book a block of rooms at the main hotel at the center of the race hub and *exactly* where you want to be for all the action, for a 30% DISCOUNT (plus, cut that in half if I hook you up with a roommate). 3) I was given all information about WHAT you need to do to get the rooms and to register for the race, along with special "travel agent" pricing, even though I'm not an agent. 4) I have had 8 athletes confirm that they will be attending and so that leaves room for SEVEN additional athletes. I simply don't see myself being able to arrange logistics and guide more than FIFTEEN athletes on this trip. So, 7 slots left. 5) Let's be very straight up about cost: I am flying from Seattle in the U.S. and, not counting food & incidentals, am budgeting $2950 USD for the entire trip, start to finish. 6) Let's also be very straight about MY responsibilities: I will get YOU your hotel, a roommate to share costs with, your race slot, get you and your bike from the airport to the hotel, do guided race course tours, get awards banquet tickets if you want one, and arrange all nightly dinners, social functions and group parties. 7) Let's finally be very straight about YOUR responsibilities: YOU will register for the race following my instructions, arrange your own flight into Phuket, pay $200 USD for me to organize everything, and make sure you settle with me for your share of the room block. So IF YOU WANT IN, reply very soon! I will be acting fast to squeeze us into the race. Like I said, only 7 slots are left. 5. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Listener TM asks: What is your take on hornet juice? Listener Paul asks: I have a question about consuming protein drinks/powder.  Consumer Reports has put out an article stating that high consumption of these powders can be damaging to your body due to heavy metals which are injested.  You can read the article here:  http://www.consumerreports.org/health/natural-health/protein-drinks/overview/index.htm . Nearly every morning, after I workout, I eat Bob Seebohar Super Oatmeal Breakfast.  You probably know what this is but it is oatmeal, cocoa, protein powder, flax, raisens and banana.  See it at http://www.youtube.com/watch?v=5R4cde9IzSc . Sometimes I have a protein drink after my evening workout.  The article talks about high consumption being maybe 8 scoops per day.  I average just over 1 scoop.  I know that natural proteins in chicken, eggs, etc are better but do you think that this level of protein powder intake put me at any long term risks? In my response to Paul, I mention Living Protein (get it here) and Mt. Capra Double Bonded Whey (get it here, use 5% discount code BGF). Listener Chris asks: Can you talk about the best way to deal with road rash? (got some, no fun). Also, I have found your post-workout carb intake formula INVALUABLE.  I have always struggled with either over eating or feeling like crap later in the day, or the next day, after a long and hard work. I am definitely eating more during and after working, and starting to drop that last 10 I've never been able to shed, with the post-workout carbs being the only variable I've changed recently.  My question is that since part of the equation is based from your ideal body weight, do you have to factor in calories consumed during your work out? Listener David asks: Anyway, my question really is more around the logistics of traveling to a distant event.  I need to plan on at least 2 travel days to get there, during a fairly critical phase of training, plus time to overcome any jetlag, time to acclimate, hopefully train a little on the actual course, and then properly taper during the last week.  How far in advance would you recommend trying to get to the event location to take all these factors into account.  Bear in mind, I'm an age grouper just wanting to finish in a respectable (for me) time, probably 13-14 hours.  Any suggestions on planning and logistics for something like this would be much appreciated.  One thing I definitely plan on doing is following your nutrition and supplement recommendations, especially during the travel period, to ensure I don't get sick and bounce back quickly from any jetlag. Listener Graeme asks: I'm an Irish guy based in London and found your podcast (Ben Greenfield Fitness) through the Tri Swim Coach podcast.  I'm now working my way through your back catalogue and have a ton of notes on tips and advice which is awesome. I have also signed up for the Rockstar Triathlete Academy which I'm exploring and enjoying. I have a couple of questions that I can't get out of my head if you dont mind me sharing: Q1 - I downloaded (in Rockstar Triathlete) the 70.3 intermediate programme as I have a 70.3 coming up in 3 weeks.  I looked over the last 4 weeks to see what you recommend and was suprised to see power workouts and unless I missed it, no long endurance rides/ runs.  Is it right to work through base, then do more musular endurance and then finish up with some power sessions without continuing to invest in base workouts.  I'd love to hear your thoughts! Q2 - I raced an Olympic Tri at the weekend which was my first race of the year and where previously I have used pure caffeine with 'Sports Legs' as pre race nutrition I didnt like the feeling that a large dosage of caffeine gives me so this year I will race on Sports Legs (I assume you are familiar with this supplement which uses vit D/ Calcium/ Magnesium & Lactate) with 'Pre Race', a supplement by 1st Endurance which has a bunch of stuff to stimulate the nervous system.  The combination seemed to work really well, my threshold was 15 beats higher on the bike and 12 on the run.  This got me thinking, when I train in 'tempo' pace I will be training at the right effort with no supplements but on race day my HR will be higher which I assume equates to higher effort/ workload so I may be undercooking my race pace/ tempo pacing.  So how do you factor in race day performance supplements into your training?  If I am to guess the answer I think it is that I need to train at the 'power' and intensity of my racing tempo pace, which in racing is endurance tempo and in training (without supplements) will feel more intense and I will purhaps be above my threshold.  The area of pacing for my upcoming 70.3 I find tricky enough without my zones going out the window because of some supplements (although I'm not complaining).  So how do you triain for this effect and how do you plan your pacing? Q3 - I now take, Omega 3/ Vit C/ Magnesium/ multi vits/ Q10 supplements (and I just ordered some stuff from your site today to add to this list).  I consume these tablets together on an empty stomach first thing in the morning mainly so I dont forget to take them.  But when should I be taking these supplements, together, with food, am/ pm or what suggestions would you have to maximise their effectiveness. Congratulations to Graeme, who was nominated as the top question for this week's podcast! Graeme will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Eric asks: During the last couple of triathlons stretching back to last August, I have struggled during the run segment with GI stress.  It feels like something bouncing around my gut.  Is this a symptom of something that can be resolved?  I read somewhere that this can be a sign of an electrolyte imbalance or shortage.  My usual in-take pre-race is a yogurt/granola mix, bananas, and/or toast.  During a race, I usually take in one or two gels during the bike depending on the distance and a water/gatorade mix.  I am usually racing in sprint to olympic distances and this problem has been most pronounced during longer distance races. Listener Christina asks: I am a fitness instructor and mom of 3 who 2 weeks ago had ACL reconstruction and cartiledge repair on my right knee. I kept teaching and staying strong up to the day preceeding my surgery and - thanks to God - am up and walking and riding the recumbent bike 2 to 3 miles each time. I don't get to start PT until next week since I have to wait for my script at the 3 week follow up, so my inquiry is this: if it doesn't hurt would doing things like mini squats or very narrow lunges (think chair pose and warrior poses) be more harmful or beneficial? Listener Mark asks: I am currently preparing for the Ironman 70.3 World Champs. I follow a Paleo nutrition plan which has included eliminating both sugar and artificial sweeteners. One sticking point is sports drinks and gels – most of which contain large amounts of sugar and/or artificial sweeteners. Do you have any thoughts on this recommendations of alternatives that I can use both in training and racing? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness97.mp3[/embed] ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this May 26 free audio episode: how to know if your carbohydrate intake is proper, how long should it take for the heart rate to recover after exercise, are some fruits better than others, eating before a morning workout, how to stop appetite cravings, cardio before weights or weights before cardio, should athletes train their body to burn fat, does getting stronger make you faster, do you have to give up a muscular body to be an Ironman triathlete and is something called "Zone 3" training bad? 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. Also, Ben just made available a "100% Vegan Nutrition Plan", along with a "4 Weeks Before A Triathlon" Nutrition & Training Plan, and a "12 Week Fitness and Fat Loss" plan ALL AVAILABLE NOW at Ben's fitness, triathlon and nutrition plan download page, at http://www.trainingpeaks.com/pacificfit. Just click here! ---------------------------------------------------------------- Featured Topic: "Carbohydrates and Blood Sugar Testing" In this featured topic, I interview Dr. Richard Cohen from Bioletics. Our discussion includes: -Why traditional blood glucose tests can be ineffective... -How to know exactly how your body is responding to your current carbohydrate intake... -Why you need to pay attention to blood sugar, especially if you're an athlete.... -New, cutting-edge procedures for evaluating your carbohydrate status... -What is an "A1C" test? -And much more! If you want to know more about your blood sugar and carbohydrate management, you’re going to want to listen to this interview. Dr. Cohen really knows his stuff, and is on the cutting-edge when it comes to dispelling old-fashioned medical concepts. His entire Bioletics program can be best understood by listening to 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 and want to testy our own internal performance factors from your home, just click here to go to the Bioletics website to begin your six key performance factor testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. ---------------------------------------------------------------- Special Announcements: 1. The Marathon Dominator officialy launched on May 20 at midnight and is now LIVE! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 2. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 3. Ben just made available a 100% Vegan Nutrition Plan, along with a 4 Weeks Before Ironman Nutrition & Training Plan, and a 12 Week Fitness and Fat Loss plan ALL AVAILABLE NOW at Ben's fitness, triathlon and nutrition plan download page, at http://www.trainingpeaks.com/pacificfit. Just click here! 4. 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 Mark asks: "I regularly run with a heart rate monitor. At the end of a short run, perhaps 30 minutes or less, I'm used to seeing my heart rate quickly drop to below 120 when I slow down to a jog at the end. A couple times now, following runs longer than an hour, my heart rate has barely slowed down when I slowed down. For example, this past weekend following an 80 minute run, I walked for the last 5 minutes, but my heart rate remained in the 140-150 range. When I came to a complete stop in the parking lot, my heart rate actually increased by 10 points over my walking heart rate. It took maybe 5-10 minutes of sitting in the shade before my heart rate dropped below 120. On this long run, I didn't have any water or food (the temperature was in the mid 80s), and I may have been starting to bonk, as I'm prone to low blood sugar. I also was exercising right around, and occasionally above my AT for the last 2 miles. Could any of these factors explain why my heart rate took so long to return to normal?" Patrick asks: "In keeping with your Holistic Fueling plan, I've gotten pretty used to keeping nuts (specifically cashews) and fruit on hand to snack on after shorter workouts or for just afternoon hunger pangs. In the beginning I stuck mainly to Granny Smith apples, but now that summer has hit I'm eating more of the sweeter melons like cantaloupe and watermelon. How do sweeter fruits stack up nutritionally with the more conservative choices like grapefruit, pineapple and blueberries? Is there a significant difference from a recovery or general health aspect, or am I splitting hairs?" Anonymous asks: "Living in Virginia, it gets pretty hot in the summer. I like to run in the morning as soon as possible to avoid the heat and humidity. What do you think would be a good thing to eat so I can run but not be starving during the run? I usually eat like half of a powerbar to take the edge off. Runs are usually an hour long. This is also true for swimming--I am part of a masters swim group that meets at 6am. I really don't want to get up and eat at 4:30 just so food wil sit well on my stomach. Any suggestions?" Olivia asks: "I just finished my first HIM and now that it’s over I think I would like to focus on losing the weight I gained during training. I am 5’8” and weighed 152 pounds before training, but now I’m pushing 159 pounds. What are the chances that this weight gain is muscle? If it’s not muscle I want to lose the weight, but I am having a really tough time eating less now that I am not training as much. Do you have any advice for how to “taper” calories and change the eating habits I started during training? I’m still hungry!" In my response to Erica, I mention: LivingFuel Supergreens, Thermofactor appetite stabilizing supplement, and the book "100 Ways To Boost Your Metabolism". Eric asks: "I am a big proponent of weight and resistance training, as I believe you are too, and I really like your The Strong Triathlete training guide. My question is that most of the days I lift, I don't have time to split my endurance/ triathlon training and my weight lifting. So an average day might be like a hard 45 minute lift, an intense 60 minute spin class, and then a 5-7 mile run with some intervals thrown in. I know have depleted a lot of my glycogen stores during the lift and so this always makes the cycling and running a lot harder, but by knowing the times and paces I want to hit, I am able to maitain the same outcomes as days I didn't lift. So if this is the case, is better, worse, or indifferent that I lift before all the training? Also, when I can confined to a gym as days like this, these workout can be 2:30- 3 hours- should I be eating something during this and if so when? After the lift? Omar asks: "I have been told that i have a very nice body. This is a result of a lot of weight training that I'm used to doing after playing football in college. I am down to 85kg (about 187lb), but I can´t seem to shed more weight and, honestly, I'd like to still have a nice body. Is this something I'll have to sacrifice in order to be a good Iron Man? I'm 6'3", so it's not like I'm huge, although I do know that i have  alarge volume compared to most people my size, I just don't weight all that much. When I get your Ironman Dominator package, will I be able to consult with you in order to maintain both my goals in check?" Alecio asks: "I am using your Dominator package to prep me for Ironman. I must say for the money it is a steal and extremely useful program. I have use many plans before but nothing comes close to what is included in the Dominator package. So thank you. Also I love the website as it has lots of great information and secrets/tips. My questions about the package are reguarding your heart rate zones and workouts in these zones. When I compare your zones to others progams they seem a bit higher. Also, because of this, it seems that there is a lot of zone three work which from what i understand leads to "mediocre" racing or injury. Do you have any thoughts, or perspective as to why or what the intent is behind training in zone three under your program to help me ensure I am training or applying the appropriate method and approach?" Chuck asks: "As a triathlete, would it make me faster overall to get stronger, especially in the disciplines that have a lot of muscle recruitment like the bike and the swim?  I have been doing pretty hard lifting sessions 3-4 times a week, but how can I actually put on the muscle while training at Half Ironman distance volume?  As someone who isn't trying to lose weight- I'm 5'11, 154 pounds, 4-5% body fat, will getting stronger have to mean adding body weight, since I would be adding lean muscle, and can this muscle and weight actually be beneficial in getting me faster, not slow me down?  Again, not trying to bulk up and lose flexibility etc, just be stronger!" Kevin asks: "I am a 47-year-old male, ran my first marathon in the early 80’s and over the years have competed in ultras including runs, long distance swimming, and triathlons. My current marathon time is sub 3:30. I am 5ft 9 and weigh 150 pounds. Back in the late 70’s and 80’s we used to follow a strict carbo load diet pre an endurance event  which included, 2 days of no carbs followed by 3 days of carb overdose.  In those days, there were no gels or sports drinks. Water tables in races included water, and pop.  I primarily drank water, and occasionally watered down coke.  What did we know? We ate raisins instead of gels on long runs, sometimes bananas and even had chocolate in the very long events. Then along came Dave Allen who believed in using body fat for endurance events, with the theory of training at a low heart rate to encourage the body to use fat as opposed to carbs for fuel. Interestingly, I recently read in a runner’s magazine, two articles both in the same mag.  One covered the carb load and the other article dealt with runners that rely on fat for fuel.   The no carb runner does not train with gels or sportsdrinks, just using water.  The thought being that as the run progresses they get stronger compared to other runners who rely on carbohydrates for fuel. What is your opinion on what works best?  Have you ever tried to train your body to use fat as opposed to carbohydrates as fuel? I would be interest to hear your thoughts on this topic." Congratulations to Kevin, who was nominated as the top question for this week's podcast! Kevin will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness96.mp3[/embed] ------------------------------------------------------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 [video http://www.bengreenfieldfitness.com/clubvideos/GymBoss.flv GymBoss] sorry, but the video is a bit blurry in the beginning - don't worry, it gets better! In this May 20 free audio episode, I include more details on the Tabata sets (that I mention above) and why you would want to use them along with something called "The GymBoss".I also answer listener questions about how to run faster, drop fat fast, treat foot pain, use indoor cycling to get faster for bike racing, what to do if you panic in your triathlon wetsuit and getting ready for a century ride on a bike.  --------------------------------------------------- Featured Topic: I've been using something called "The GymBoss" to complete my "Tabata" workouts. Just wait until you try it...combining The GymBoss with a Tabata set is a perfect way to get fit fast or squeeze a workout into a very short period of time. If you want to learn more about why Tabata sets work, and where they originated, just read an article on Hubpages that I wrote by clicking here. If you want to try a Tabata set, then do 1 set of 20 seconds on, 10 seconds off for 4 minutes of each of the following, with a 60 second rest between Tabata sets: -Pushup or Knee Pushup -Squat -Crunch -Row, Assisted Pull-Up or Pulldown As you can imagine, "The GymBoss" makes your Tabata sets MUCH easier to manage, because you're not constantly looking at your watch! Watch the video above, then click here to check out more info on  "The GymBoss". ---------------------------------------------------------------- Special Announcements: 1. The Marathon Dominator launches on May 20 at midnight! This is a complete program designed for the complete beginner who wants to ease themselves into a marathon, all the way up to the advanced marathoner interested in breaking their PR! Click here to learn more, and to find out about all the bonus items Ben Greenfield is including with the Marathon Dominator. 2. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. Want to see what a video analysis looks like? Check it out by clicking here. 4. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Listener Rick asks: "My mom is going to have surgery in a couple of weeks. Should she be changing her diet in pre-surgery for a faster recovery?  Any dietary tips would be appreciated." In my response, I mention something called "Recoverease". Glen asks: "What to do do improve running speed?" Listener Cheri asks: "I have 30 days before my first 100 mile run.  I'd like to drop some unwanted fat.  My work load is high right now so my dietary needs are high, is it still possible to drop some fat?" Listener JD asks: "Hi Ben—One of my training partners has this nagging pain through the arch in his foot and Achilles/heel area.  He indicates it’s mostly tight but bothersome.  He recently mentioned he tore his Achilles twenty years ago when he wrestled in high school.  So I’ve suggested some yoga poses for stretching, mainly downward dog, and using a golf ball or frozen bottle of water to “massage” the foot.  He’s the kind of guy who’s resistant to seeing a doctor but it’s been going on now for a couple of months.  In addition to visiting his doctor are there any stretches, exercises or recovery tools that you could suggest?" In my response to JD, I mention topical magnesium therapy, and the magnesium you can get by clicking here. Listener Roy asks: "I am a part-time indoor cycling instructor (several classes per week) with another full-time job who adopted our first daughter, age three, over the winter.  Because my time at home has now increased exponentially in value, I am focusing in this season's triathlon training on increasing training intensity as a path to helping decrease my training volume while still remaining competitive enough to reach my personal goals.  Cycling, as you know, is the most time-consuming of the triathlon disciplines.  Recently, while catching up on back episodes of the Indoor Cycling Instructor podcast, I heard you as guest on the show talking about how, as an indoor cycling instructor and a competitive triathlete, you trained using several indoor rides per week combined with (I believe you said "maybe") one outdoor ride weekly.  Would you mind sharing some tips on the protocol you followed to be able to cut back on outdoor riding and still be able to compete on the bike in a race?" Listener Kathy asks: "I joined your Body Transformation club and am a participant in the Summer Body Challenge.  I have been cycling 2 or 3 times a week spending about an hour on the bike, totalling 50 or 60 miles.  I registered for a century ride which will take place 6 weeks from now.  I figured it will help me stay motivated in the challenge and will help me lean out. I just turned 50 this year and need to step it up!  My last big ride was the L.A. fun ride which was 64 miles, before that I ddi the Sea Otter Gran Fondo which was 50 miles.  My questions are: 1. If I keep my calorie intake low will I still have the energy to train? 2. How many miles a week should I be in the saddle, or should I focus on hours in the saddle? 3. Should I focus on specific muscle groups while doing my strength training?" Listener Cheryl asks: "I did my first triathlons in 1993 as a novice and I never had any problems with the swim in fact I did quite well usually finishing in the top 1/3 of the swim. I didn't do anymore until 2006 and have been doing 5-6 every season since. My problem is that I often panic in the swim which when it's bad can completely ruin my entire race. It seems to be worse when I wear my long sleeve wet suit. I always seem to get a little panicky but sometimes it's so bad I have to stop and hold on to the kayaks b/c I feel like I can't breathe, it feels like I'm having an asthma attack and sometimes my chest hurts even after the race is over. Any advice you have for me would be greatly appreciated." Congratulations to Cheryl, who was nominated as the top question for this week's podcast! Cheryl will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send her each week, and much more. To learn more about the Body Transformation Club, click here. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness95.mp3[/embed] ------------------------------------------------------ This video shows what I've been up to the past 4 days...keep your eyes posted for future camps at http://www.pacificfit.net/calendar.php See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this May 12th free audio episode: Marathon training tips, power to weight ratios and body fat for triathletes, craving carbs, not sweating during workouts and is exercise without eating in the morning bad? 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. Finally, be sure to experiment with our cool new commenting system, where you can add photos, links and a personal profile to your comments! --------------------------------------------------- Featured Topic: Jill Bruyere is a fitness professional living in Seattle, WA.  Her true passion in the fitness industry is to help as many people as she can run a successful and healthy marathon. Personally, she has run marathons in: Maui, Washington DC, Seattle, Boston, and New York.  She did not reach her goal of beating 3:40 on her first marathon attempt, so she signed up for her 2nd. In her 2nd attempt, she still did not reach my goal. So she changed up her training plan and by the 3rd marathon, she was able to take 16 minutes off her time and finish with 3:27. She continued with the same training program and finished her next two races under 3:35. During our interview, Jill and I talk about the following: -Jill's 10 Laws of Marathon... -What type of equipment is crucial for good marathoning... -Jill's shin splint fixing secret... -Ben's new favorite twist on a plank exercise for runners... -How to go from couch potato to marathon with a 16 week program... -Exactly what the new Marathon Dominator program is... -And much more! Jill has now joined forces with Ben to create a new program that allows the beginning marathon to achieve success with zero guesswork, or the advanced marathoner to break a PR. The program will be released on May 21st, from http://www.marathondominator.com. ---------------------------------------------------------------- Special Announcements: 1. Watch the video above - only a few days left to get in by the May 15 deadline! $300 in cold, hard cash, a FREE Gymstick, and a 1 hour personal interview with Ben Greenfield...a free one year membership and access to all past archives of Ben’s Body Transformation Club....a once-in-a-lifetime opportunity to get the body and health you’ve always wanted....Sound interesting? From May 1-May 15, Ben will be accepting entries for a brand new event called Ben’s 2010 Summer Body Challenge. To qualify for competition in the challenge and be entered into the drawing for the prizes above, you MUST follow the four easy steps that you get by clicking here. 2. Ben Greenfield has joined The Quick & Dirty Tips Network at http://getfitguy.quickanddirtytips.com to produce a new feature called "The Get-Fit Guy", which is the latest addition to the network's top ranked iTunes podcasts and free online advice column. Go subscribe in iTunes and leave a ranking! 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. Want to see what a video analysis looks like? Check it out by clicking here.  4. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Listener Mo asks: I have a question regarding eating and cycling. I am fairly new to the triathlon world and would love to do a half ironman, have completed several sprints,  two Olympics and several half marathons along with 2 marathons. I started this journey 5 years ago. My concern is this, when I am just in running mode I can keep  my weight  115 which is normal weight for me.(height 5'2)  When I switch to more cycling to get into cycling shape I am so hungry all the time. I immediately start putting on weight. I did a 50 mile ride yesterday and tried some of the things I have heard on your podcast and I stayed away from the cookies at the rest stops, ate carb/protein mix right after riding, had a fish dinner but today I can not stop eating, craving carbs.  HELP!!  Should I stick with GU packs and protein bars for nutrition which would be less calories? Listener Chuck asks: What is the "ideal" body fat level/ range for a competitive triathlete and what would be getting to low.  What effects on performance would a too low body fat have and in what ways would I perform better if it were higher? In my response to Chuck, I reference the following power to weight ratio graph (although power to weight ratios for triathletes were not available)... Men 5 s 1 min 5 min 20 min World Champion/World Record Holder 23.5 11.5 7.6 6.62 23.16 11.35 7.46 6.5 22.82 11.2 7.33 6.38 22.48 11.05 7.19 6.26 World Class 22.14 10.9 7.06 6.14 21.8 10.75 6.92 6.02 21.46 10.6 6.79 5.91 21.12 10.45 6.65 5.79 UCI Div. I/II Pro 20.78 10.3 6.52 5.67 20.44 10.15 6.38 5.55 20.1 10 6.25 5.43 19.76 9.85 6.11 5.31 UCI Div. III pro 19.42 9.7 5.97 5.19 19.08 9.55 5.84 5.07 18.74 9.4 5.7 4.95 18.4 9.25 5.57 4.84 Cat. 1 18.06 9.1 5.43 4.72 17.72 8.95 5.3 4.6 17.38 8.8 5.16 4.48 17.04 8.65 5.03 4.36 Cat. 2 16.7 8.5 4.89 4.24 16.36 8.35 4.75 4.12 16.02 8.2 4.62 4 15.68 8.05 4.48 3.88 Cat. 3 15.34 7.9 4.35 3.76 15 7.75 4.21 3.64 14.66 7.6 4.08 3.53 14.32 7.45 3.94 3.41 Cat. 4 13.98 7.3 3.81 3.29 13.64 7.15 3.67 3.17 13.3 7 3.53 3.05 12.96 6.85 3.4 2.93 Cat. 5 12.62 6.7 3.26 2.81 12.28 6.55 3.13 2.69 11.94 6.4 2.99 2.57 11.6 6.25 2.86 2.46 Untrained 11.26 6.1 2.72 2.34 10.92 5.95 2.59 2.22 10.58 5.8 2.45 2.1 10.24 5.65 2.32 1.98 9.9 5.5 2.18 1.86 Note: Values are displayed in watts/kg. The weight should be the weight of the body only. Bicycle, kit, water bottles, etc… are all excluded Listener Sean asks: I have been listening to your podcast now for the last couple of months. I live in New York City, and I'm a 25 soon to be 26 year old male. For the last 4 months I've been training (mostly indoors) to do a solo 450 mile bike ride from Montreal Canada down to New York. The other day I realized something interesting while riding on a trainer that I had no noticed before. The first hour of 3 I was sweating buckets, and drinking a good amount of water. But the last two hours I didn't sweat. Did I run out of water to sweat? Or did I my body's temperature adjust and therefore stopped sweating as much? Congratulations to Sean, who was nominated as the top question for this week's podcast! Sean will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Bracken asks: "I went to an Training program three years ago in Orlando; the program is run by Jim Loehr, who runs a tennis program, etc. P&G, where I used to work, used his 'Corporate Athlete' program very broadly internally starting with the top experts. The nutritionist there, who was really impressive, said that the current literature says that if you don't put something in your stomach before you exercise in the morning, your body will naturally consume/burn muscle, as it continues to sustain the 'biological/genetic' drive to store fat that happens during a period of fasting.  So she said NEVER exercise without eating in the morning (can be very small, but something to get the body digestive process moving). Seems to contradict your fasting approach to losing fat.  Was she wrong?" Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. -------------------------------------------- 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! Justclick here to go to our iTunes page and leave feedback.   Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness94.mp3[/embed]See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this May 5th free audio episode: resistance stretching, best temperature for ice baths, skipping meals, exercise headaches, runner's knee, slow metabolism, hay fever and exercise, carbo-loading, sodium phosphate supplements, v8 juice, alcohol health effects, altitude training and trouble sleeping. 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. Finally, be sure to experiment with our cool new commenting system, where you can add photos, links and a personal profile to your comments! --------------------------------------------------- Featured Topic: Dara Torres is a 12 time Olympic medalist, including 5 time Olympian, American Record Holder, Oldest Female Swimming Medalist Ever and the Most Decorated American Female Swimmer of all time. Dara refers to something called resistance training as her ’secret weapon’ when it comes to keeping fit.  Recently, she released a DVD Resistance Stretching With Dara Torres in collaboration with Steve Sierra and Anne Tierney from Innovative Body Solution that teaches resistance training.  In today's featured topic, I interview Anne about Resistance Stretching. My questions include: -What is resistance stretching? -Who would it benefit? -How long is a typical session? -Will it make an athlete “too flexible”? -Would it be best performed before or after a workout? -Can it be used a substitute for a workout? Overall, resistance training is a mild form of exercise that increases flexibility and also prevents injury and it’s something that both athletes and non-athletes should add to their daily workout routine. The DVD includes new ways of stretching and also includes strength training, flexibility training and aerobics.  You get a total of 17 exercises for the upper and lower body all of which Torres takes you through in 20 minutes. I did it in my living room a couple weeks ago, and it's surprisingly a cardiovascular workout that also includes the flexibility component. ---------------------------------------------------------------- Special Announcements: 1. "Triathlon: A Mother of a Sport! Super Moms Who Train, Race and Win" is now available for free from Mindset Triathlon! Click here to download a free copy now that you can send to your mom! Being a mother is hard enough. But being a mother and a triathlete earns  women a whole new level of respect. This Mother's Day, we want to hear  about the amazing, strong and motivated women in your lives! We want to  know about the Herculean efforts they have made in order succeed in their sport and still excel at their most important job: being a Mom. 2. $300 in cold, hard cash, a FREE Gymstick, and a 1 hour personal interview with Ben Greenfield...a free one year membership and access to all past archives of Ben’s Body Transformation Club....a once-in-a-lifetime opportunity to get the body and health you’ve always wanted....Sound interesting? From May 1-May 15, Ben will be accepting entries for a brand new event called Ben’s 2010 Summer Body Challenge. To qualify for competition in the challenge and be entered into the drawing for the prizes above, you MUST follow the four easy steps that you get by clicking here. 3. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 4. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. Want to see what a video analysis looks like? Check it out by clicking here.  5. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Tina asks: Hey Ben, in training for my Ironman I finally decided to try the dreaded ice baths and I was amazed how well I felt the next day.  I've tried it by running down to the lake which is close to my home, and standing in up to my hips for 10 minutes.  I've also sat in luke warm water in my tub and slowly added cold water up to the big dump of the ice tray from my refrigerator.  So my question is, is there a certain temperature that ice baths work better in? If I'm still sore on the second day of a hard weekend, would another ice bath be beneficial? Listener Fitz asks: Ben - how do you feel about paleo/primal diet proponents who advise skipping meals, avoiding carbs, even skipping breakfast? Seems like there's a lot of science behind it (although as a distance runner, I wouldn't skip meals or avoid carbs). Mark Sisson at marksdailyapple.com is big on this. Listener David asks: Question on headaches and working out. One of my clients complains of headaches halfway through the workout. I train him pretty hard, usually circuits with minimum breaks in between sets. He doesn’t drink coffee/tea. He keeps caffeine intake to a minimum (under 30 milligrams), and most day avoids all caffinated drinks, including his workout days. He’s 30 years old, male in good shape and of average weight with no special conditions, ie no diabetes, hypertension, high lipids, etc.. I’m working to build his upper body strength and improve his core. I think it could have something to do with his breathing technique. But I do watch him and make sure he’s exhaling on concentrics and  inhaling on eccentrics. So maybe he’s not breathing correctly or deep enough. What other possibilities do you think could be causing his headaches and if its with his breathing, do you have breathing tips/techniques? Could be low carbs or lack there of? In my response, I direct David to this breathing article I wrote...and also recommend Topical Magnesium. Listener Mike asks: Question 1:  I was hoping you could point me in the right direction on your recommended brands for the suggested 4 supplements (Vit D, Magnesium, Omega 3's, and Greens Multi-Vit).  I know not all supplements are created equal. Question 2:  Any treatment/ supplement recommendations for 'Jumpers knee'?  I'm 32 and developed a severe case playing volleyball a couple years ago and still struggle with it (even after physical therapy and avoiding any activities that cause patella inflammation/ pain).  I can run just fine, infact I'm training for the Hood to Coast again this year, but I want to be able to play other sports and jump again -- any suggestions? Listener Lance asks: 1) Are there any other sunscreens worth considering other than the interview subject own product? It doesn't sound like it all that available yet. BTW thanks for the vitamin D question, it was exactly what I was wondering. 2) In Podcast 92, I was puzzled by your fat recommendations. The research I have looked at indicates we need single digit percentages of daily calories from omega 3 and 6 EFAs. Why do you recommend 15-25%? Is there a benefit that outweighs the cardiovascular risk? Listener Josh asks: It's been a mantra in my family that "slow metabolism" is a curse. Is it true that some people struggle with a "slower" metabolism? Or does those people (like me) just eat a little bit (or a lot) more and slowly add to their body fat? I ask because I monitor what I take in, and most days, I get in 1800 calories (I'm 5'10", 190) and I exercise 6 days a week. No diet or meal plan seems to really be able to help me drop my body fat. My physician says my blood tests don't indicate a "slow metabolism", but even his dietary advice doesn't work. Can you help? Second question, much easier: how far in advance do you plan your workouts? How do you anticipate muscles that you're overtraining (and thus avoid overtraining that muscle) when you're planning ahead? Congratulations to Josh, who was nominated as the top question for this week's podcast! Josh will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him  each week, and much more. To learn more about the Body Transformation Club, click here. Listener John asks: What’s your opinion on V8 juice?  The 5.5oz cans are really convenient for eating on the go.  Should I be concerned with BPA like most other canned tomato products? Listener Casey asks: I have to work and go to school full time right now and I often lose sleep and can't wind down until very late because of it (not to mention the mass consumption of alcohol which has become my main goal to eliminate).Do you have any suggestions that do not involve quitting my work or school? I cannot afford to quit either, but I know the stress is slowly killing my body. I suffer from heartburn, fatigue, anxiety, high stress, etc. and I am only 21! If you have any suggestions they would be greatly appreciated. I don't want to vent or complain, I just would like a real world solution to what I'm sure is a pretty common issue. Listener Jeff asks: What are the benefits of Sodium Phosphate.  Thinking of trying Race Boost from Hammer.  Any thoughts? Listener Rich asks: Just a quick question, I have a good diet (helped by your tips and advice) which focuses on the anti inflammatory foods and wondered if you had any further tips on reducing my hay fever symptoms. I can deal with the extra mucous and itchy eyes using topical homeopathic remedies but it is the systemic effect that really kills my performance.  I notice a dramatic change in form throughout May, June, July in my running, cycling and rowing times and recover more slowly after a tough session. Listener Chuck asks: I was wondering for what distance should one do a specific carb-load?  Obviously for a full or half Ironman, but should I implement like a tapered version for an Olympic distance or is there a certain point where it's just not necessary to do at all? If a shorter load was best, would it be using the same technique you described, just for a shorter period of time? Listener Chris asks: I just got my butt royally kicked this past weekend at the Devil's PunchBowl bike race.  I believe that the altitude (3,800ft at the start) had a lot to do with that, as I live and train at sea level.  My heart rate was sky rocketing the entire race much higher than it ever had in the past.  Do you have any practical advice on how to prepare for 3 days of hard racing at a similar elevation in mid-June? Also, is it possible to improve one's lactate threshold?  If so, how might I do so? Listener Ken asks: I am having problems staying asleep.  I am going to bed around 10-10:30. I am waking up to go to the bathroom and I am not able to fall back to sleep.  Very wide awake after 4-5 hrs. Also, I am drenched in sweat when I wake up.  I do not work out before bed.  Most of my stuff is done morning or early evening. Is this normal? What can I do about it? 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness93.mp3[/embed]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 April 28th free audio episode: sunscreen, vegan diets, foam rollers vs. muscle sticks, training with crossfit, carb cravings, personal training certifications, gut problems during exercise, and joint pains. 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 pageand leave feedback. ---------------------------------------------------------------- Featured Topic: As the weather begins to heat up, I've been receiving lots of questions about skin care and sunscreen - so I decided to get an expert on for an interview about the things you've always wanted to know about sunscreen, but were afraid to ask. If you're a triathlon fan, perhaps you know that Ironman world champion Craig Alexander has been wearing a new, healthier, more waterproof type of sunblock. The inventor of that sunblock, Nic Martens, Ph.D., has held key leadership positions throughout his 12 years with Johnson & Johnson (J&J) in Research and Development for Fast Moving Consumer Goods. We're talking about the stuff that Craig Alexander wear Nic launched several “market-disrupting” products with significantly superior features and benefits relative to competing products, including the biggest launch in Neutrogena’s history. He developed a breakthrough sun protection technology that delivers superior protection against harmful UVA rays, and his educational background includes a Ph.D. from the University of Cambridge (UK), and a BS degree from the University of Munich(Germany). During our discussion, I ask Nick the following questions: We all know that “too much sun” is probably a bad thing, but can you explain what actually happens to the skin of people, especially athletes, who spend a lot of time in the sun? Do environmental conditions, like sand or snow, play a role? Would exercise contribute to the damage, say, via more free radical production? What’s the difference between the UVA and UVB rays? How does sun screen work? Should people look for, or avoid, certain ingredients on the their sun screens? Athletes exercising in hot weather complain that sunscreen makes them feel hotter and reduces cooling. Could this be possible? Some would argue that sun screens cause as much cancer as the sun, due to carcinogenic chemicals in the suncreen. Is this true? What about vitamin D? Could wearing sun screen affect vitamin D production? Is there something that can be put into suncreen that makes it less likely to sting the eyes? Finally, what is your take on tanning beds? For all BenGreenfieldFitness listeners, Scape Labs is offering a "sample pack" which contains their 3 main items: lotion, lip balm and Face Stick.  Retail is normally $30, but you get all 3 for $25, shipping included. None of these products are available for retail purchase (yet!) but all you need to to do get hooked up with Scape Labs is e-mail [email protected] with the subject "Sample Pack", or just mention that you heard about them from BenGreenfieldFitness.com. You'll get Dr. Marten's formulation sent straight to you. ---------------------------------------------------------------- Special Announcements: 1. $300 in cold, hard cash, a FREE Gymstick, and a 1 hour personal interview with Ben Greenfield...a free one year membership and access to all past archives of Ben’s Body Transformation Club....a once-in-a-lifetime opportunity to get the body and health you’ve always wanted....Sound interesting? From May 1-May 15, Ben will be accepting entries for a brand new event called Ben’s 2010 Summer Body Challenge. To qualify for competition in the challenge and be entered into the drawing for the prizes above, you MUST follow the four easy steps that you get by clicking here. 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. Want to see what a video analysis looks like? Check it out by clicking here. 4. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Sarah Asks: " I'd like to know your opinion on foam rollers vs. the muscletrac device that is on your website. I'd like to invest in something to use post-exercise for massage and to aid recovery and I'd like to know what may be the better purchase!" Listener Kel asks: I really identified with listener Thomas’s question in podcast 91 about his calf muscles. I have a similar problem and your response last week touched on a few parts of my issue. I am currently training for weight loss and I’ve come a long way, at the moment I’m weighing 115kg but I still have a lot further to go. In February this year I started to play basketball at a local club, I had previously played all though high school and college. It’s a means of adding some recreational sport into my life instead of just living at the gym. My problem is that after training I often suffer from pains in my knees, ankles, calves and the heels of my feet. My heels are often the worst and sometimes it’s agony to put weight on them the next day. I started to encorporate running into my exercise programme but found the same issues creeping up, so now I just stick to cycling, cross-trainer and swimming for cardio. I want to get back to running eventually though because in the past I have found my weight to drop when I was running regularly.  I’ve no major issues with my feet or joints (I’m still in my late 20’s) and I’ve been for foot and gait analysis twice in the last 6 months so I know I’m wearing decent footwear. As you know basketball involves a lot of eccentric movement and until I shift some of the weight then these issues will just keep creeping up, but sometimes it feels like a catch 22 situation. Could you suggest any further exercises I could do in the gym to try and condition my legs a little more? I’m quite under educated about leg exercises compared to what I know about upper body exercises. And in the meantime are there any sort of gel pads I could slip into my shoes when playing basketball to try and absorb a bit of the impact so I don’t get as much pain? Listener Josh asks: "Can you recommend a personal training certification course, possibly that I could attend during the summer (when I'm not teaching)? I teach in a small town in Tennessee. The gym here is small (basic dumbbells, some older circuit equipment, 1 bench press stand, 1inclined stand, etc.) so you can see the appeal of body weight training & CrossFit. I have had people ask me to train them- for a sport or just to get in shape- and I want to, but I also want to do it the right way. I don't want to be one of the amateurs who has a client call in to your show and you're like "What the hell is he telling you?!" I don't have time to go back to school to get a degree (I have an English PhD already, I can't go back AGAIN) and there's no one near this small town who is qualified to really train anyone. I want to help these students and the adults who have come to me, but I also want to do it right. I was a gym rat in college and an avid reader of the latest research. PhD work, marriage, and twin girls halted that, but I've started getting back in shape and I'm starting to read what I've missed in the last six years. I just don't want to get a "certification" to charge people money- I want to learn what I need to know." In my response, I recommend the NSCA, NASM, ACSM and ACE, as well as the book at http://www.trainfortopdollar.com Listener Brian asks: "I can control sugar/carb cravings all day but in the evenings the cravings seem to be much stronger?  Is this low blood sugar? Any recommendations. ThermoFactor carb craving supplement Listener Josh asks: "How would you construct an exercise program that incorporates CrossFit and Cardio-Strength training (Tabata Protocol! Complexes, Density Training, etc.)? I recommended that Josh check out this link: http://bengreenfieldtri.blogspot.com/2009/12/how-to-combine-crossfit-and-triathlon.html Listener Kathryn asks: "Thanks for another great post.  I'm writing specifically regarding your book recommendations and that you are in the middle of reading THrive. After completing it about 5 weeks ago I switched to a vegan diet and for the most part absolutely love the results.  My question is what are your thoughts of the vegan diet for an athlete. I'm a competitive primarily olympic distand/ 1/2 IM triathlete?  And what do you think of the 80/10/10 diet?  I've read a lot of strong testimonials but the fruit only/fructose scares me a little?" Listener Jerry asks: "What is your opinion of this homemade energy gel? Ingredients 1 cup Brown Rice Syrup (try Lundberg’s Organic Sweet Dreams Brown Rice Syrup) 1/2 cup Barley Malt (try Eden’s Organic Barley Malt syrup) 1/4 cup Unrefined Coconut Oil 1/4 cup Organic Creamy Peanut Butter, all natural variety (without hydrogenated oils or sugar added) 1 teaspoon Sea Salt 1/4 cup hot water Method Use a make-shift double boiler by placing a glass jar inside a saucepan. Fill the saucepan with water so that the jar is a little more than half immersed. Combine all ingredients except for the hot water into the jar. Turn heat to med-low and warm mixture, stirring frequently, until it is runny and well combined, about 10 minutes. Remove from heat, then remove the jar from inside the saucepan. Add the hot water to the mixture in the jar, stir and shake vigorously until well combined and no separation occurs.  Let cool. Fill gel containers as needed for workouts. Store extra gel in the jar with a lid in a cool, dry place. Notes The gel will stay liquid enough to easily squirt from your tube-like container during workouts or races. In cold weather, the gel may become quite thick. Test it out, you may need to add a little more water for a thinner consistency in cold weather, or try storing it close to your body for heat during a workout. LOW-DOWN ON THE NUTRITION One ounce of this gel contains 150 calories, 24 grams of carbohydrates, 1.8 grams of protein, and 5 grams of fat-  ratio of approximately 64% carbohydrates, 5% protein, and 30% fat. Mostly carbohydrates, but enough protein and fat to balance your blood sugar and keep it from spiking or dropping during a workout or race- which is crucial to maintain your energy! BROWN RICE AND BARLEY MALT SYRUPS The brown rice syrup, the main ingredient in the gel, is 46% complex carbohydrates (polysaccharides), 29% maltose (a disaccharide), and 25% glucose (a simple sugar). Brown rice syrup also provides .46 g of protein in 2 TBSP. The barley malt syrup is 76% maltose, 16% glucose, 6 % sucrose (a disaccharide), and 2% fructose (a simple sugar). Barley malt syrup also provides nearly 3 g of protein in 2 TBSP. Both of these syrups are slow and easy to digest and provide the body with an immediate burst of necessary energy (due to the simple sugars), and then lasting carbohydrates (the poly and disaccharides) to refuel your cells. These syrups are about half as sweet as sugar to the taste. UNREFINED COCONUT OIL I used coconut oil to run a marathon. Great stuff. I have a sensitive stomach when I workout, my body turns off digestion more than most. The morning of my big race, I ate two spoonfuls of coconut oil, a banana and miso soup. It was the perfect fuel for my marathon. Coconut oil belongs to a special class of fats called medium-chain fatty acids. These fats are not normally stored in your body as fat, but are instead quickly converted to energy. They also boost your metabolism. This makes unrefined coconut oil an excellent oil for weight loss and athletic performance, as it helps produce lean body mass. ORGANIC PEANUT BUTTER The Peanut butter provides valuable monounsaturated fats, protein, and flavor to the energy gel. Make sure to choose an all natural variety that only contains organic peanuts and salt. Avoid peanut butter with added sugar and hydrogenated oils (trans fat). SEA SALT Sea salt provides valuable minerals for electrolyte balance. A high quality sea salt is rich in potassium, magnesium, sodium chloride, and trace minerals. Congratulations to Jerry, who was nominated as the top question for this week's podcast! Jerry will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him  each week, and much more. To learn more about the Body Transformation Club, click here.   Patrick asks: "I'm having GI issues on my longer brick workouts. I don't know how to put the elegantly, so I guess it's best to just say it: I always have to take a relatively large BM when I run off of long bike rides with lots of fueling. I started noticing it last year when I was eating lots of cheap pizza, pasta and rice and figured that it was due to poor nutrition. My diet it still not bulletproof, but feel like I've made a lot of progress in that area. My last workout was a 90 mile aerobic ride and a 20 minute run at LT. I thought I had fueled fairly minimally (~250 calories an hour), but still had issues after about 10 minutes into the run. Any thoughts? I used primarily Infinit for on-the-bike fueling, and supplemented with a Snicker's Marathon bar and a regular pack of Almond Joy, taking a mouthful every 45-60 mins. Drink was plain water with NUUN tabs. Fueling prior to that was oatmeal in the morning. The day before was a banana and almond butter toast for breakfast, a veggie sub for lunch and healthy snacks but (just realized) fried chicken w/ store-bought mashed potatoes and green beans for dinner the night before. But can I really point the finger at one meal?" 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness92.mp3[/embed]See omnystudio.com/listener for privacy information.

Click here for the full written transcript of this podcast episode Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. In this April 21st free audio episode:cramping, insulin, exercising your calves, apple cider vinegar for fat loss, SPARK energy drink, analyzing supplement quality, bike tire choices, carb loading, staying fit through injuries, and more on mini-fasts - (sorry about some of the audio issues on this one - in the process of switching mics!) 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 pageand leave feedback. ---------------------------------------------------------------- Featured Topic: Cramping Dr. Pascal has been treating and creating miracles with high  school, college and world-class athletes for more than 17 years. His experience not only includes work with Olympic track and field stars but has spanned other sports and athletic disciplines as well. From 1990 to 1991, he worked with the Women's Pro Beach Volleyball tour, with gymnasts at the World Gymnastic Championships in 1991 and with golfers from 1994 to 1998 on the PGA Nike Golf tour. Dr. Pascal grew up in Los Angeles, where he was the City Cross-Country Champion, ran the fastest mile at the California State Track & Field Championships, and was awarded the coveted moniker of “Athlete of the Year.”  He ran cross-country and track for UCLA, where he set the NCAA Intramural National Record for 800 meters, and was a  member of the NCAA National Championship Track & Field Dual Meet Team. He was sponsored by Nike while competing for the Santa Monica Track Club (ranked as the #1 track team in the world at the time), and for the U.S. Team on the World Tour (Zurich, Berlin, Helsinki, Stockholm, Oslo). He has run the metric equivalent of a 3:57 mile, and was the 1,500-meter Champion at the 1983 World Games in Helsinki, Finland. During our interview, Dr. Pascal and I discuss the following: What are the cause factors for cramps? Are certain people or body types more prone to cramping? Are there foods that raise/lower the risk of cramping? What about pickle juice as a preventive measure for cramping? Is sodium chloride the only salt involved, or does it need anything else to work properly? Are all cramps created equal, or can there be cramps related to dehydration vs. cramps related to muscular fatigue? What are techniques to quickly rid the body of cramps that occur during competition? Could fluid or electrolyte transport to the muscle actually not work properly in some people? Can you actually massage a cramp out on the go, or should you just stop? Can eating a carbohydrate or consuming gels help? Can licking your own skin or sucking on a sweat band recycle some minerals? During the interview, Dr Pascal also talks about the "Natural Vitality" minerals and products that he uses with his athletes. Click here to learn more about them. -------------------------------------------------- Special Announcements: 1. $300 in cold, hard cash, a FREE Gymstick, and a 1 hour personal interview with Ben Greenfield...a free one year membership and access to all past archives of Ben’s Body Transformation Club....a once-in-a-lifetime opportunity to get the body and health you’ve always wanted....Sound interesting? From May 1-May 15, Ben will be accepting entries for a brand new event called Ben’s 2010 Summer Body Challenge. To qualify for competition in the challenge and be entered into the drawing for the prizes above, you MUST follow the four easy steps that you get by clicking here. 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. Want to see what a video analysis looks like? Check it out by clicking here.   4. 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) --------------------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. B.J. asks: "I have found out through both blood tests and saliva tests that my fasting insulin level, and insulin level after a challenge meal are both so low as to be undetectable.  My endocrinologist gave me a glucose meter which I have used to check my blood glucose level at various times before and after meals.  I have never gotten a reading that was abnormal for the time it was taken in relation to a meal.  So it seems I am producing enough insulin even though it is low.  My doctor suggests that I may have insulin hypersensitivity and that I just don't need much to keep my blood sugar regulated.  I know that insulin is important in building muscle etc.  Can having low insulin such as I do hinder my athletic performance?  Is it common for generally fit people to have low insulin levels?  Should I be concerned about this or just consider it normal for me?" Congratulations to B.J., who was nominated as the top question for this week's podcast! B.J. will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send her  each week, and much more. To learn more about the Body Transformation Club, click here. Listener Thomas asks: "I recently signed up for your podcast and am finally all in for this fitness push.  I am a 40yr former wrestler for Univ of Maryland.  I have recently (last 3 years) had tremendous problems with my calf muscles, I am 6 foot 275 pounds wrestled 190. My calf muscles are approximately 20 inches in circumference and I am constantly straining them and pulling them as I start to push myself with exercising.  I am signing up for the 2010 Summer Contest in May.  Can you make any suggestions?  I am using the elliptical and have found it to be less stressful on my legs didn't know if I should put off running until I get my weight much lower?  Any suggestions would really be appreciated.  BTW I started taking Magnesium and zinc and vitamin D and have never slept better.  Thanks." A big shout out to Thomas, who donated 25 bucks to the podcast! If you want to donate, just scroll down to the bottom of the page, and I'll mention you on the show! Listener Phil asks: "I am currently training for IMCDA in June. Last week I had unexpected surgery on my abdominal area and surgeon has grounded me from anything except spinning on trainer for two weeks. What should I be doing to keep as strong as possible during this time? I can lift weights as long as they aren't too heavy." Listener Chuck asks: "I read an article recently that talked about a new way of carbo loading.  It did not mention what distance it was referring to, but the article suggested that instead of doing a traditional load over a few days, to instead do a very hard 3-minute exercise bout followed with 30 seconds at maximum speed 24 hours before the race.  Then for that next 24 hours, to eat 10g of carbohydrate per kilogram of bodyweight leading up to the race.  I was wondering what your thoughts on this were and if I got right what the article was saying? I was also wondering about the carbohydrates used during training, and those used for recovery after training: Should there be a difference between them?  For example, would taking a couple servings of Hammer Nutrition Heed carbohyrate formula after a workout be a good source of refueling carbs?" Greg asks:  "I wonder if you could provide some advice on what type of wheels I should get for my Tri bike. I recently demoed a pair of high-end carbon tubular wheels and was blown away by the performance but many folks say that I shouldn't use tubulars for racing since they are difficult to repair and could cost you the race. I will never podium so I am willing to take the risk but others are saying that I should go with a clincher since the performance gap is not that big anymore.  Any thoughts?" Tina asks: "I've been using your recommended green supplement, EnerPrime, for about 2 months now and I'm really enjoying the energy and feeling of wellness I get from it.  As mentioned on your podcast, I did experience about 4 weeks of very itchy skin and a mild rash as I released the toxins from my body which eventually subsided.  Since EnerPrime can be quite expensive, I decided to try another green supplement from Trader Joe's that was more cost effective.  However, shortly taking the Trader Joe's version, I started experiencing the same itchy skin and rash symptoms.  Why would I have to detox again if I was already taking EnerPrime but then switched to another green supplement?  Does the other green supplement release different toxins?  And how do I tell the difference in quality between green supplements? 2) In your last podcast, you talked about mini-fasts with a 30-45 minute aerobic cardio session to burn extra fat.  Would you recommend this mini-fast if you were also doing weight training?  I like this concept, but I only work out in the early mornings and I'd like your opinion on how to do workouts and use these mini-fasts optimally." DeAnna asks: "I have a question.  I just recently tried a sample of an energy drink called SPARK made by a company called Advocare.  Is this an ok energy drink? Because I really liked it better than any of the energy drinks and it seems to be better for me?" Kelly asks: "I love listening to your podcasts.  I am an avid marathon runner and enjoy listening to all your advice on training tips and nutrition.  Despite logging the miles necessary to run a 3:40 marathon (In Boston) I still struggle to keep my weight down.  I am a tall  5'10" 39 year old female who has always been involved in sports ( I have a fair amount of muscle on my frame).  I currently weigh about 156 pounds but it seems like a constant struggle to keep the pounds off and it seems next to impossible to lose that irritating 10 pounds that hang around my midsection.  I am willing to try anything and would like to know your thoughts on using natural weightloss aids such as apple cider vinegar etc.  My bmi is around 22.5 but I would like to get it down to 20 (or 145 pounds) because according to your optimal race weight I should be at about 140 pounds (although this might be a little unrealistic).  Currently, I run 3x ( 2 runs of about 1 hour at a 8 minute per mile pace and one long slower run at about an 8:40 pace) per week and usually do weights once per week.  Is there anything I can do nutritionally  or using a natural supplement like apple cider vinegar to lose the weight?  I can't see myself adding anymore workouts to my current schedule because of a busy work schedule and family commitments.  I know that lifting weights can help." Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness91.mp3[/embed]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 April 14th free audio episode:what you must know about anti-inflammatory drugs, losing fat with mini-fasting, walk-running during a marathon, exercising during the HCG diet, is it OK to eat anything you want if you stay lean, omega 3-6-9 blends, triathlon wetsuits, eating dates during exercise, sockless shoes, carb cravings at night, and what books do I recommend? 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. ---------------------------------------- Featured Topic:In today's featured topic on anti-inflammatories, I interview natural healing expert and physician Dr. Roby Mitchell, also known as Dr. Fitt, who addresses the following issues: Why more people die from NSAIDS like ibuprofen and celebrex than from HIV infection... Why studies have associated NSAIDS with thromboembolic phenomena such as "heart attacks",kidney damage,and GI bleeds accounting for around 16,500 deaths each year... How NSAIDS actually impede cartilage repair and can cause cartilage loss... What about for athletes who are sore, or who want to be able to run while sore... would it be OK for them? After an injury, should an individual take a NSAID? If NSAID’s are not advised, what are alternatives, and how do they work? During our interview, Dr. Roby Mitchell, mentions that one alternative for pain from inflammation  is Phenocane. Phenocane is a natural anti-inflammatory and COX2 inhibitor that relieves pain and eliminates inflammation without inhibiting COX1 development like aspirin does or causing many of the liver and stomach problems that ibuprofen and Advil do. In other words, it prevents the production of an enzyme which is bad for you without inhibiting the growth of one that is good for you. COX2 enzymes have long been thought to be one of the causes of cancer in the body and they are known to help sustain PGE1 (Prostaglandin) which is the secretion that causes inflammation and the pain that results from it. COX2 is an enzyme that protects the lining of the digestive tract and bloodstream. Phenocane is a safe and popular alternative to pharmaceutical anti-inflammatories, giving you all of the benefits without the harmful side effects. Click here to try Phenocane now, and use code "NATURAL" for free shipping to the US. ---------------------------------------- Special Announcements: 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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) 5. Mother's Day Contest Being a mother is hard enough. But being a mother and a triathlete earns  women a whole new level of respect. This Mother's Day, we want to hear  about the amazing, strong and motivated women in your lives! We want to  know about the Herculean efforts they have made in order succeed in their sport and still excel at their most important job: being a Mom. Popular Coach, author and founder of the Rock Star Triathlete Academy, Ben Greenfield, has teamed with Mindset Triathlon to make this Mother's Day contest possible. Have fun writing and honoring a Mother in your life! Submit your short essay about a Triathlete Mother by April 15th and your words could appear in the Mindset Triathlon book, "Triathlon: A Mother of a Sport! Super Moms Who Train, Race and Win," will be edited by Ben Greenfield. Mindset Triathlon will select the top 30 essays they receive for publication. Plus, the author of the favorite essay will win 2 underwater mp3 players, 2 sets of Ben Greenfield's books on MindsetTriathlon and 2 memberships to Ben Greenfield's Rock Star Triathlete Academy. Select essays will also run in USAT's Multisport Zone. The final published book will be available for free download on Mother's Day (Sunday, May 9th). Ready to get started? Click the banner  to the right or click here to submit your essay about the special woman in your life. --------------------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Tina asks: "I'm training for my second Ironman.  The run holds the most challenge for me with my lack of experience and GI issues.  I plan to use the Galloway method. My question is, what distance length vs.. walk time should I use.  Presently I've been training with run 1 mile / walk 2 minutes.  Is that reasonable? Should I always train the same distance vs. time on my long runs or should I change it?" Listener Autumn asks: "My partner and I are considering doing the hcg diet.  We have a great naturopath here in Oregon who will work with us.  However, she does not work with athletes very often, and we had a few fitness related questions.  We will be doing Reach the Beach (a century ride) on May 15th.  We are both very active, exercise regularly and eat very healthy foods.  This will be the third time we've done the ride.  We are worried about being able to train for it while doing hcg, and wonder if we should wait till after the ride to start the hcg protocol.  Also, how much exercise is ok to do while on the protocol?" Listener Corey asks, "I have a question regarding general nutrition, i am male, 36 and train for olympic distance triathlon around 15hrs per week, i don't eat fast food or heavily processed food and eat meat rarely,lots of beans and lentils hardly any vegetables, i eat a lot of bread (4x loaves a week) and cereal, i choose grain bread and a wheat based cereal with skim milk, i will have a protein shake with flaxseed oil daily and snack on pistachios and fruit, i always have lots of energy, sleep well and have no health issues and keep very low body fat percentages without trying and can lean down to my race weight in a week easily,my question is should i try and cut down carbohydrate intake and eat more veges and meat even though i have always eaten this way and doesn't seem to give me any problems and as mentioned energy levels, sleep etc are great." Listener Amy asks: "I am fairly new to Triathlons and I am looking to make a wetsuit purchase.  Do you recommend specific brands?  I recently tried on an Aquaman Cell Gold wetsuit that boasts of the #40 neoprene throughout the entire suit.  It is a higher priced wetsuit and I wanted to know if you felt it would be a good purchase.  Being new to the sport, I am not sure if it really matters if I have a top of the line suit and if it would make that much of a difference in my swim time." Listener Bret asks: "What exactly would you suggest using to fuel during my IM. I have been training with PowerGels, Perpetuem and ShotBloks. I noticed that your 2007 IM Kona, you used Perpetuem but then in 2008 you didn’t…what changed? Also, the PowerGels by Powerbar have added sodium in them with the idea that you don’t have to take salt tabs…do I need more sodium than is in a PowerGel?" Listener Casey asks: "I just read your article in Triathlete magazine on nutrition.  Good stuff!  I have heard a few times now that Omega 6 oils are a culprit for inflammation.  I often take the Udo's oil 3-6-9 blend.  I was wondering if the anti-inflammation properties of the 6 are somehow counteracted with the omega 3s.  Would I be better off simply taking a straight up flax oil or the like instead?  Incidentally Udo's 3-6-9 blend was also advertised in the same publication as your article.  Thanks in advance for the assistance. " During my response, I recommend Casey listens to Podcast #86... Listener Deb asks: "I know very little about bike power meters - except that they are ridiculously expensive. I've also recently heard of a power meter called an iBike - which is supposed to be very accurate and affordable. Because I know so little about power based training though, I'd love your opinion on the subject as well as your thoughts on the various products out there including the iBike." Lorenzo asks: "I was just talking to a buddy of mine that is an Ironman Triathlete and he suggested that I find a shoe that allows me to not wear any socks, what do you think?" Listener Katharine asks: "I  have a question about dates.  During half-marathons, I have eaten organic dates with tremendous results in energy and endurance.  I am training for my first ironman, and would love to use dates as a main source of food for the race, and they seem ideal to me - delicious, high in natural sugar, etc.  However, my coach is worried about their fiber content leading to gastric issues. I am wondering what your thoughts are on this, and if you have any advice on the topic. Also, do you advise eating sweet potatoes, etc., on the bike in some way?  If so, how would you go about that? (I totally never thought of doing that!)" Listener Cindy asks: "I have been trying to your Holistic Fueling plan. My problem is that I have extreme evening hunger. I have always been a big carb eater and my dinners would always be protein (chicken, fish or tofu), with a portion of veg (usually only 1/2 cup) and either rice, pasta or potatoes. Then I would have fruit about 1 hour later and sometimes a few crackers. Now for dinner I have protein (fish chicken or tofu) and lots of veg and/or salad. I just never seem to get full without the carbs. Tonight I had a good size piece of grilled salmon, about 1 cup of asparagus and a large salad (lettuce, cucumbers and carrots). One hour later, my stomach is growling and I feel like I haven't eaten a thing. I feel like I ate enough food through out the day: 6am - 1/2 cup applesauce and green tea followed by a 40 minute hard swim 7:30 - protein smoothie (vegan protein powder, 1 cup fruit and almond milk) and 1 egg 9:00 -  1 sprouted grain toast with peanut butter and coffee 12:00 - 1 sprouted grain toast with slice of turkey and cheese, carrots and celery with pb, 1/2 cup watermelon 3:00 - 1 apple, handful of almonds 6:00 - grilled salmon, 1 cup asparagus, large salad 7:30 - absolutely starving!!!!! I drink water throughout the day, take 1 acidopholus tablet in the morning on an empty stomach, 1 calcium and 1 magnesium and a fish oil supplement in the morning and at supper time. Is my body just in carb withdrawal? It's been about 2 weeks since I cut back on the evening carbs. I do feel better and have been sleeping better but I hate this evening hunger." In my response to Cindy, I recommend Mt. Capra Double Bonded Whey Protein or LivingProtein as two late night snack options... Congratulations to Cindy, who was nominated as the top question for this week's podcast! Cindy will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Paul asks: "Ben, in previous podcasts, you've mentioned books that you've been reading. What books do you recommend for either training or just a day at the beach, and how do you choose which books to read?" During my answer to Paul, I mention the following books, which you can "surf" below: Run Faster from 5K to Marathon, The New Psycho-Cybernetics, How to Win Friends & Influence People, The Runner's Edge, Get The Edge by Tony Robbins, Tribes: We Need You To Lead Us, The Magic of Thinking Big, The Go Giver, Getting Things Done, Rich Dad, Poor Dad: What The Rich Teach Their Kids About Money In addition to the books below, I'm also smack-dab in the middle of "The Thrive Diet" by Brendan Brazier and recently finished "50/50 : Secrets from 50 Marathons in 50 Days" by Dean Karnazes and "Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running" by Danny Dreyer. <A HREF="http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fbengree-20%2F8010%2F8fc3eedb-eeb2-49a5-8e8a-e96ed52f26da&Operation=NoScript" mce_HREF="http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fbengree-20%2F8010%2F8fc3eedb-eeb2-49a5-8e8a-e96ed52f26da&Operation=NoScript">Amazon.com Widgets</A> Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness90.mp3[/embed]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 httpv://www.youtube.com/watch?v=IyaAICOBKk8 In this April 7, 2010 free audio episode: using mental tactics for training, a high fat diet for staying lean, eating while running, yerba mate, agave nectar, strength training while endurance training, sugar alcohols, and passing a physical examination test. Featured Topic: Want to learn how to use your mental power to achieve awesome feats of endurance - from a 5K to an Ironman and beyond? In today's featured topic, I interview Jon Berghoff (from the video above), who runs a Peak Performance Sales Training company for sales professionals, executives and small business owners.  Many of the principles he teaches on what it takes to be the “best in the world” at your work, are the same teachings that drew him towards ultra marathons for the first time in 2005. Jon is not your conventional athlete.  His physical training is typically a fraction of the prescribed regiments, and his number one strategy for completing an ultra race is using his Personal Psychology to manage the mental challenges of endurance running. Today, I ask him about the psychological techniques he uses during his ultra-running, which includes a nearly 400 mile run from Washington D.C. to Cleveland, Ohio! Visit www.400milerun.comfor details. During the interview, Jon and I discuss the following: What do you do in your work as a Peak Performance Business Coach, and how did that lead to running Ultra Marathons? What role do you believe our mental abilities play in our success as athletes? Is it true that for the past 3 50 Mile runs, your 100 Mile run, AND your 332 Mile run, you didn’t really train for these? If you don’t follow a formal training program, how do you really know if you are appropriately prepared physically? WHY did you choose to run from Washington D.C. to Cleveland, Ohio? Just getting prepared for this event was significantly more challenging than the actual run, why was that? What were some of the challenges you faced each day as you ran from D.C. to Cleveland? For our listeners who can relate to the excitement of achieving an incredible physical feat, what advice do you have? ---------------------------------------- Special Announcements: 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16 - Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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) 5. Mother's Day Contest Being a mother is hard enough. But being a mother and a triathlete earns  women a whole new level of respect. This Mother's Day, we want to hear  about the amazing, strong and motivated women in your lives! We want to  know about the Herculean efforts they have made in order succeed in their sport and still excel at their most important job: being a Mom. Popular Coach, author and founder of the Rock Star Triathlete Academy, Ben Greenfield, has teamed with Mindset Triathlon to make this Mother's Day contest possible. Have fun writing and honoring a Mother in your life! Submit your short essay about a Triathlete Mother by April 15th and your words could appear in the Mindset Triathlon book, "Triathlon: A Mother of a Sport! Super Moms Who Train, Race and Win," will be edited by Ben Greenfield. Mindset Triathlon will select the top 30 essays they receive for publication. Plus, the author of the favorite essay will win 2 underwater mp3 players, 2 sets of Ben Greenfield's books on MindsetTriathlon and 2 memberships to Ben Greenfield's Rock Star Triathlete Academy. Select essays will also run in USAT's Multisport Zone. The final published book will be available for free download on Mother's Day (Sunday, May 9th). Ready to get started? Click the banner  to the right or click here to submit your essay about the special woman in your life. ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Sarah asks: I have a question, I was recently reading how Hilary Swank was trained for her muscle when preparing for her role in Million Dollar Baby, evedentally, her trainer had her on a VERY low carb regimen, HIGH fat(mostly from Flax oil) and of course high protein, but her calorie intake was upward to 4,000 calories, they trained her hard in the gym plus a couple of hours of cardio, everyday, it was mandatory she got at least 9 hours of sleep every night, and sometimes they had her getting up in the middle of the night to drink eggs. Anyway, my question is, I have heard that that type of regimen is almost impossible to build muscle on (apparently she put on 23lbs. on that regimen), I could see how she got shredded, but the muscle? I was actually gonna try this approach, I have been trying to put on muscle forever, but I really don't want to put on extra unwanted fat in the process, all the bodybuilder and fitness people I know, say that in order to put on muscle, that you gotta put on some fat and not do cardio, but then I see that regimen Hilary did and it makes me wonder. Whats your opinion? Your recommendation for building but staying lean? Listener Jeff asks: Hey Ben, you might remember me i emailed you a little while ago from England with a question regarding shedding a few pounds before i entered my first duathlon ? Well firstly i thought you'd like to know that after following your helpful tips i managed to shed those pesky pounds and beat my target time for the duathlon :-) infact as i fared so well i've entered another race in a couple of weeks time which brings me onto this question. I was listening to a recent podcast and during the listener q+a the subject of nutrition and triathlons cropped up and you mentioned that eating too much during the run can actually slow you down when you make the transition between running and cycling. As i have another race in a fortnight i wondered if you could explain that in a little more depth... Again many thanks and keep up the good work ! Listener Christine asks: What are your thoughts about yerba maté as a pre and post workout drink? Most pre and post workout drinks or shakes have a lot of ingredients I don't want to consume and the healthier choices are very expensive. I do use some of the ones you have suggested, but am looking for a more economical option. I've read that yerba maté contains a lot of vitamins, minerals and antioxidants. There are also many other claims of its benefits including improving digestion and helping with weight losss, but I was most interested in knowing if its nutritional properties are helpful for workouts and recovery. Listener Todd asks: Ben, what is your true take on Agave Syrup? I heard from your interview with Nancy Appleton that it is about the worst thing to ingest (close to HFCS, I believe). Yet, it is in many things these days, including HammerBars and the CocoChia bar that you and KC Craichy discuss this week! We’ve been making our own energy bars lately, and have been using Agave Syrup and Nectar in them. However, we also add a sucrose/glucose source like honey or sucanat to the mixture as I understand that a glucose/fructose mixture is a better combo for digestion. Can you weigh in on this agave syrup debate? Should it be avoided like the plaque, or used in moderation? With respect to the nectar vs. the syrup, is one better than the other? I am correct in thinking that mixing agave syrup with another sugar source is the way to go? Listener Bill asks: I am a 34 year old male whose typical work-out routine involves strength training, lots and lots of strength training. However, influenced by some friends' attempts to train for an upcoming triathlon in San Diego, I decided to start training with them (and now hope to complete my first duathlon, which is being held at the same event). I have been doing very well with the biking we have been doing, and have worked my way to actually jogging/running 1.5 miles without stopping (a big deal for me). However, I am somewhat confused about how to balance such endeavors with the strength training I love to do. Currently, I hit the weights one day, then do cycling/spinning and running the next, with 1-2 days of rest (I cycle on my off days from the gym). My body has been reacting to such training favorably: I have lost about 10 pounds in the past 2 months, dropped body fat (about 2-4% depending on how it is measured). But, is my current work-out regime going to negatively affect my ability to improve my biking and running? Do you have any suggestions concerning how to modify my work-out so that my disparate interests do not negatively impact my goals? Great podcast and thanks for you help. Listener Chris asks: I had a question about sugar content in "carb control" protein bars, such as the myoplex bar produced by EAS. It has 1g sugar, but around 20g of alcohol sugar. How do they claim carb sensibility with that amount of alcohol sugar, and are there any adverse affects of that much alcohol sugar that we should be aware of? One more question if you have time, what real foods would you suggest to eat while on the bike during training rides? Fake food tends to be more convenient to eat on the bike, but I'd like to eat more real food. Listener Chantelle asks: I am trying out for the SERE specialist position in the Air Force. This is one of their toughest jobs, with an incredibly high attrition rate. SERE stands for Survival, Evasion, Resistance, and Escape. In order to get into the SERE tech school (and getting in does not mean you will successful pass the course), you need to be able to pass the PAST (Physical Aptitude Stamina Test) in which all the exercises are performed back to back. The order is: 1. 200 meter swim 2. 1.5 mile run in under 11:30 3. Calisthenics- 3 Calisthenics exercises are evaluated, each with specific time parameters and specific exercise form mechanics 4. Minimum of 6 chin-ups within one minute 5. 50 situps within 3 minutes 6. 42 pushups within 3 minutes 7. Be able to carry a 65 lb rucksack 4 miles in 1 hour How do I work up to this especially the pushups and chinups, in 8 weeks? Can you go from 5 pushups to 60 in 8 weeks? And 0 chinups to 6? Finally, listener Bret has a call-in comment about the Triathlon Dominator package. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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): [powerpress]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 httpv://www.youtube.com/watch?v=9lU1wbAvSNQ If you thought the video above was interesting, you're going to want to check out this entire post! In this March 31st free audio episode: what is living fuel?, what to do if you're a female with too much muscle mass, bodybugg vs. hr monitors, where to ride your bike when you don't have room to train, is too much exercise a bad thing, how to use electrolytes, compression socks vs. compression tights, the Egoscue method of pain management, do smoothies destroy your food?, the best protein for women, do expand-a-lungs work?, and a good substitute for hamburger patties. 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. ---------------------------------------- Featured Topic: In my interview with KC Craichy (the guy in the video at the top of this post), he answers my questions about living fuel, which you can learn more about or get by clicking here. What is a superfood? What are the primary ingredients in the SuperGreens? What makes the Living Fuel SuperGreens unique? In what type of situations would someone use SuperGreens? (i.e. Fat loss, sports performance, recovery, etc.) What is in the CocoChia bar? When would someone want to eat it? Would you consider these superfoods OK for kids? ---------------------------------------- Special Announcements: 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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) ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Julia asks: "I have a question that you probably have not been asked before.  I am a top age-group female, age 56, triathlete who has been competing for 21 years. I’ve done 11 Ironmans including 4 Hawaiian Ironmans. I’m very strong on the swim and the bike but my running is slow due to my (I think excessive) muscle mass and a knee issue.  My body fat varies between 18-19%.  How can I lose muscle mass?  They say at around 35 years of age you start losing muscle mass…..I’m still waiting! How can I lose muscle mass besides starving; because then I would not be able to train for the 8-10 triathlons I do a season? I do not eat excessive protein or take anything that would “beef me up”.  People constantly comment on my muscles and I do not lift weights." Listener Patricia asks: "I need your help, I am so confused! I am a female, 5'7, 160lbs. I am trying hard to lose weight but I am really struggling in this department. I have been focused since Nov, and even though I have run three marathons in three months, bike long rides every weekend, run, swim and weight train during the week, and eat moderately well, I have not lost a single lb. I have gotten a local personal trainer to help me with muscle gain to aid towards this goal and recently she lent me a bodybugg device. My Polar HR has been indicating I burn approx. 10 cal/min during moderate to intense exercise. Well, I wore the BodyBugg for a 70mi bike ride (windy and hilly) and while I did not hammer it (working on base building) I was working pretty hard. Well, that took approx 4 hours and the BodyBugg says I only burned 1200 calories! According to my HR monitor, I burned 2400 calories. That's a BIG difference! No wonder I can't accomplish any progress. My trainer says 'welcome to the reality of calorie burn' that BodyBuggs are much more accurate because they use body heat. My question is, what's your input on the difference between the two and what should I trust? Also I cycled for 2:20 min. Body Bugg shows calorie burn of 565 vs HR Monitor (Polar) of 833. I ran for 45 min. Body Bugg shows calorie burn of 404 vs. HR Monitor of 450. Hopelessly confused and quite frustrated." Listener John asks: "While it is fresh in my mind, I was wondering if some point you could  give us an idea on training in a city that is not friendly to bikes. This weekend we had a car hit someone riding in a large group of cyclists while obeying traffic laws. In Tennessee, we have passed cycling laws but they don't seem to be getting through to motorists. What are your ideas on how to train when it's not safe to ride all   over town? Some of my thoughts, much more training on a trainer or roller, or finding a short loop in a park? I want to improve my skills on my bike but want to be safe also." Listener Mandy asks: "My husband is reluctant to get into endurance sports because he read an interview with Dr. Ken Cooper that said that the free radicals produced by heavy endurance training cause all sorts of diseases from heart disease to cancer to virtually everything else. What is your take on that?" Listener Chad asks: "I was wondering what your recommendations are for taking salt tablets while racing?  I have read where you can just take them orally and your body will know when to spit them out.  How does this affect your overall health long term? I fall flat after about 3 to 3.5 hours of training or racing, no matter what or how much I ingest for fuel, all of the symptoms that are said to come from low sodium I feel at that point.  So I know I need it, but really would like to know the healthiest way to get it.  Love all your podcasts, and recommend them almost daily to people." In my response to Chad, I talk about the Millennium Sports Athlytes. Listener Chuck asks: "You've talked about the benefits and science of wearing compression socks: would wearing compression tight have a similar effect, or are these socks designed differently?  I have some Under Armor tights and I'm curious if I would get benefit out of wearing these or not." Listener John asks: "In an interview on “goat vs cow’s milk”, the guest speaker mentioned that homogenization of milk destroys the fat globules and releases free radicals.  We have reduced our dairy consumption, but still consume low fat plain yogurt, some cheese, whey protein and occasionally raw farm fresh milk.  I like to make fruit smoothies that usually include yogurt, whey protein and sometimes milk.  Is the blending of these ingredients homogenizing the globules and releasing free radicals?" Listener Grace asks: "1. What is your take on Peter Egoscue's pain management methods? I have just started reading this as a way to relieve SI pain and IT band pain. 2. What protein supplements should women take? I have heard so much about whey protein that is not positive, now I am stuck. My training involves running 4 times a week, about 5 miles each and strength training for 1/2 hour each of those days." In my response to Grace, I recommend she check out http://www.runwithnopain.com and http://www.bulletproofknee.com , and also to check out the Mt. Capra Double Bonded whey protein and the Living Fuel LivingProtein. Listener Jim asks: "Do expand a lungs work?" Listener Lorenzo writes: "Dude, my wife stumbled on a new recipe. Our dog is 4 years old today (Chihuahua - Gomez), so obviously we had a party and my wife made him a cake.  She took 1/2 cooked quinoa and 1/2 cooked kidney beans (smashed) and "enough" almond butter to keep everything together.  she made a "cake" out of it. Well I watched my dog eating his cake and wondered "can I have that cake and eat it too?"  So I tried it...it is very good and stayed together extremely well.  Probably would be suited best as  a meat substitute in hamburger patty applications, use at will but if you get rich off of my wife's invention I will need some kickback." Finally, listener Chuck has a call-in comment about the Triathlon Dominator package. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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 pageand 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness88.mp3[/embed]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 March 27th free audio episode:Combining something called the Beach Body Insanity workout with endurance training, should you wait until you're thirsty to drink, forskolin for fat loss, Half Ironman nutrition, staying warm during cold water swims, and energy bars for appetite control. 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 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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): ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Kelly asks:  I know you so appreciate my questions, so here goes.....I have a couple of girlfriends doing the Beach Body INSANITY workout and they are trying to get me on board...I was thinking no way since I'm training for a marathon, but as I started thinking more, perhaps it's fine to supplement with my running program....What do you think and/or know about this program? Listener David asks: My wife does not drink enough water.  She admit to this as well fails to drink water from a lack of thirst.  She has a history of kidney stones, and so her need to drink more water is evident.  Her dad who I bike with regularly, also does not drink much water.  He hardly ever brings two bottles on a ride even when the ride exceeds 50 miles.  Do some people just not get thirsty?  Can this be healthy and could there possibly be an underlying reason for their lack of thirst?  If so, do you have any methods to "re-thirst" and re-hydrate perhaps?  Love the show.  Thanks for your time. Listener Chuck asks: Can you help me figure my race day nutrition for the Half Ironman when the race gets closer? Listener Chuck also asks: I am doing the Escape from Alcatraz Triathlon in May and the water temperature is going to be about 54 degrees for the 1.5 mile swim.  Besides my wet suit, are there any other things I can do to not freeze to death in the water.  I've heard wearing a second swim cap might help?  Thanks Ben, Listener Rick asks: I can't say enough good things about your pod casts. I have gained valued information, thanks! I have heard many good things about Forskolin. What do you know about it? Do you recommend supplementing a training regiment with this herb? Any information would greatly appreciated. In my response to Rick, I mention the forskolin-packed Lean Factor. Congratulations to Rick, who was nominated as the top question for this week's podcast! Rick will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Patrick asks: Hey Ben, I wanted to ask you about a very popular brand of nutritional product that I see being sold at many stores and greatly displayed at the MIT Olympic triathlon last weekend. The company is called Pacific Health Labs and they have popular products that has been around for years i.e. endurox R4 and Accelerade.  My question is how come you don't suggest using these product in training.  They also have a gel called Accel Gel, and an energy bar that promote appetite control.  What are you thoughts on these products? In my response to Patrick, I mention the CocoChia bar for appetite control (check it out by clicking here). Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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): [powerpress] [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness87.mp3[/embed]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 March 17th free audio episode:Does flax oil actually work, what is inflammation, exercise and beta blockers, is magnesium toxic, hunger levels after biking vs. running, the benefits of cinnamon, when to use fins in the pool, why lamb is a good meat choice, when to eat sugar after exercise, crotch pain on the bicycle, swimming and asthma, and much more! 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. ---------------------------------------- Featured Topic: The results of my essential fatty acid test with Bioleticshave arrived, and in this featured topic, I give Dr. Richard Cohen a call to find out the results, and find out whether the flax seed oil capsules I have been taking are actually working. In this call, Dr. Cohen explains essential fatty acids, why you need them, whether to know if you're getting enough of them, and which sources of essential fatty acids are ideal - and I find out whether I need to make some dietary changes. ---------------------------------------- Special Announcements 1. Ben's Body Transformation Club has officially launched! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click hereto get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Chris asks: I've heard from several people that inflamation is bad. I believe this is true, but I don't really understand what inflammation really is. Could you explain that? Also, I climb pretty well(on the bike), but tend to gave trouble keeping up on the fast flats of a crit. Do you have any training advice to address this weakness in my cycling? In my response to Chris, I tell him to click here to listen to a recent interview with author Monica Reinagel on the subject of inflammation and health. Listener Chuck asks: I have a question for this weeks podcast. Lately, I have found myself just completely unmotivated to workout. Granted, I'm still getting my workouts in, but come 4 or 5 in the afternoon when I'm heading the pool or gym after work, I just feel completely exhausted. Now and then I just end up going home and taking a nap. I'm only getting about 4-6 hours to sleep at night and I know this has to be part of the issue- you would agree? But are there other reasons that could be adding to this lack of motivation and exhaustion such as a nutritional deficiency- like eating a diet too low in healthy fat or carbohydrates? I am taking most of the vitamins you reccomend. Could it perhaps be from not having the proper revcovery nutrition after my workouts as well? You answered the question I asked about this tonight on the Rockstar Triathlete call (thanks for that) so now I think that could be a reason as well. Thanks so much for you time Ben, only a month and a half till my first Half Ironman! Listener Michael asks:  I am a mountain bike racer and i live in the Northeast so I have trouble training outdoors in the winter. I use a trainer but find that when i Do so for over 45 minutes i get testicular pain. I try to get up on the bike a lot to allow blood flow and alleviate the problem but i still get it? Any ideas? Listener Sarah asks: I have a question pertaining to exercise and beta blockers. For about a year I have been taking an 80mg slow release beta blocker (propranalol) as a preventative measure against migraines, I wondered what effect this may have on my heart rate during training sessions, both cardio and weight training, but mainly cardio workouts where more focus is placed upon working in training zones according to heart rate. It is my understanding that beta blockers are a medication which is often used to lower blood pressure and heart rate, but I have never been too sure about what this means for my training. Will I be able to reach heart rate training zones with the same effort as if I was not taking this type of medication? Or does my body need to work a little harder to reach target heart rates? And are there any other implications that I must consider when training? Listener Scott asks: What is your take on Magnesium Stearate and Stearic Acid in multi-vitamins? Listener Robert asks: I alternate my early morning sprint workouts between running and biking. When I do the running, I have no problem with appetite control throughout the day. However, when I do the biking, I seem to be famished the rest of the day. I suspect this has something do with the increased muscle use when biking vs. running. I’ve tried adding a few more calories to breakfast and morning snacks as well as adding more protein and carbs with limited results. I just want to eat all day after I bike. Obviously, I’m missing something. I generally eat Perfect Oatmeal or Granola and fruit in the morning and a morning snack of nuts, seeds, or a Bumble bar. Lunch generally consists of some sort of salad with beans, turkey, and veggies, etc. Listener Joel asks: Love the podcast, thanks for all your hard work and great advice!  I have a question about a friend of mine who has had to give up swimming in the pool due to breathing problems which happen after a pool session.  The way he describes it it sounds almost like an asthmatic or allergic type reaction with pain and difficulty on the inhalation and shortness of breath a short while after finishing his workout.  He doesn't experience this with open water swimming so I was suspicious of a potential reaction either to the chlorine or to the substances which are formed when the chlorine reacts with the organic matter in the pool which I believe you've mentioned on the show previously, chloramines?  The pool we swim in at the Y is maintained in a traditional manner, not a more modern, low-chlorine system, which might be making things worse. He saw his regular doctor but that proved to be no help at all.  I'm just wondering if you've ever heard of such a thing happening and if it could be something as simple as some sort of late-onset allergy to one or more chemicals in the pool.  If this is the case I'm guessing there might not be too much to do about it. Listener Chuck asks: What is ideal macronutrient balance for an athlete for optimal performance? Or, how does it differ for someone looking to gain strength, someone training for an olympic distance triathlon, and for someone training for a half or full Ironman triathlon? Also, I've been following your Holistic fueling for triathletes, and you often call for meals with lamb. I don't know much about lamb, but why lamb over chicken or beef? Does it have some nutritional qualities I'm not aware of? In my response to Chuck, I talk about Shape21...and I give away a code to get Shape21 with FREE shipping! Listener Melinda asks: Is any form of cinnamon fully beneficial or is there an advantage to using cinnamon bark extract to powdered cinnamon? Listener Jason asks: As I get into Build 1 and 2 of the Triathlon Dominator plan, I am increasing my swim time. Swimming is one of my limiters and I believe one of the reasons is my balance when rotating from left to right side. Along with that I am going to start to do some bilateral breathing. My question is these drill are made easier by incorporating swim fins and my thought is I will use the fins until my body adapts to the movement and then slowly take away the fins. My concern is that when I take away the fins that I still will have a lot of trouble with the breathing and will have wasted my time in the pool. Is this a good use of swim fins and if not when should fins be used? In my response to Jason, I talk about the "Zoomer" fins... Listener Hans asks: Hello, I read your article,"How sugar makes you fat". I was in a class described as a "medibolic ----something" it consisted of continuous squats shoulder presses, lunges, push ups with light weights definitely burned and I was worn out. The instructor's parting advice was to avoid sugar or alcoholic drinks following the work out since your body is still burning up fuel and would use the sugar introduced versus stored fat, if we were to consume sugar, etc. Did I get that right? I know sugar can be converted to fat, but is the post work out period a critical time to avoid sugar?Does that mean if I went for a Gatorade or something my body would attempt to burn the sugar from the drink before it worked on the fat, thus retarding fat loss? How long does that effect last after a work out? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness86.mp3[/embed]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 March 10th free audio episode: The top 3 errors made by swimmers, too much fiber, how to decrease your sex drive, probiotics, binge eating in athletes, motivating yourself to workout in the morning, running for cyclists, energy drinks during workouts, late night exercise and sleep, triathlon training during busy weeks, and should you wear flip flops in the locker room? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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 pageand leave feedback. ---------------------------------------- Featured Topic: In today's interview, I speak with Pacific Elite Fitness triathlon coach Eric Petersen, who you can learn more about by clicking here. During our interview, Eric reveals the top three mistakes that he observes beginning swimmers and triathletes commit when they first get in the pool, and also talks about a useful and every inexpensive device you can make at home to help yourself become a better swimmer. ---------------------------------------- Special Announcements 1. Ben's Body Transformation Club has officially launched! Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. As the creator of the 300 page guide to fat loss, entitled "Fat Loss Lifestyle Manual", the designer of the entire "Cardio Intervals DVD Series" and your personal guide in his brand new "Fat Loss Lifestyle Exercise Video Library",personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here, and watch our video we shot together in New York below: httpv://www.youtube.com/watch?v=lBQP5W7hWFI 3. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 4. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Lindsay asks: I have a question regarding fiber and eating too much fiber causing gas.  I love eating fruits, veggies at all of my meals.  I seem to always snack on veggies and fruit, but I feel like it is causing me a lot of excess gas.  I also make my own granola which has oats, flax seed dried figs.  When I am running it's often uncomfortable.  I don't want to reduce my fruit or veggie's because it's all I want to snack on but it's annoying to have what seems like excess gas. Any recommendations on how to curb this or changes to my diet I could make? Listener Frank asks: I am sure this is not the standard question but....My wife and I have very different sex drives and it is a great source of frustration to me.  Is there a way to decrease sex drive?  I understand that male (and female) sex drive is tied to testosterone and that this is also critical to sports performance and strength so am hesitant to take things like licorice which is known to increase estrogen and decrease the testosterone/estrogen ratio. Any help would be appreciated. In my response to Frank, I recommend his wife listen to this podcast with TS Wiley. Listener Robert asks: Now, first and foremost let me give you a huge shout out to you for making that neat job. I m a regular listener of your educational/constructive podcasts, giving me all along a great motivational boost. Be it nutrition-, or training wise. So please keep us current and post even more valuable scientific updates you gave us thus far galore. And here goes my question: I m drinking sore milk, plus probiotic yoghurts in order to restore the damaged intestine flora of mine. Those products are plain, that is without chemical junk. The point is though, based on my linking to sweet tastes I make them sweet by adding  artificial sweetener in order to limit additional calories. Does affect/kill/damage/harm  artificial sweetener living bacteria’s in the yoghurt/acid-milk?  Before eating/drinking them I put some pills[art.sweet.] into and drink it about 1 hour thereafter. Your expertise based answer would assist me greatly. Listener Robert asks: Trivia: I'm doing endurance sport [off- and on road biking, approx 27 races a year] though suffering from borderline hypoglycemia and exercise induced binge eating disorder. Am I free to as k you some helping questions in regard to this Ben? Thanks in advance. Listener Jason asks: I am a cyclist and I'm interested in incorporating some running into my training schedule without compromising my cycling training/recovery. I know that running can provide benefits such as building bone density and strengthening some tissues (which can be disproportionally developed in cyclists), which is why I'd like to make it part of my training. So, I guess my question has three parts...Do you think that benefits can be gained from low intensity running on a weekly basis? If a run workout is performed at low intensity (ie recovery-pace) does this recovery-effort running compromise my bike recovery? If adding this workout is appropriate, where is the best place to position the workout within the training schedule? Listener Mark asks: I'm a relatively new triathlete and I've really been enjoying your podcast and I've employed your no food before bed and pre-breakfast morning movement strategy to burn fat.   I've had decent results over the past couple of months but I have 2 questions I was hoping you could tackle for me: 1)  For my morning movement, I typically use the bike.  This will either be in the form of hopping on my trainer or my 20 minute commute to work when the weather is decent.  I have zero problems with riding a bike early, but if I try to run first thing in the morning, I feel incredibly stiff and even the lightest of runs is quite difficult for the first 10 minutes or so before I'm warmed up.  Do you have any recommendations to help get me going more easily if I want to run first thing in the morning? 2)  During the winter months I like to play ice hockey as a way to stay in shape and cross-train.  The one problem I'm having is that often I play late at night (i.e. beyond my normal bed time).  When I'm done playing, I want to go to bed as soon as possible, but I'm also hungry from the exercise.  I'm not sure what or how much to eat as to not derail myself nutritionally.  Can you recommend a strategy for times like these? Listener Craig asks: Hi Ben. I love delta-e and have just started experimenting with enerprime. i do have a bunch of questions, both about enerprime & delta-e and a few other supplements that i'd love to know your opinion of: 1-do you use delta-e during exercise, or only pre/post? 2-do you use enerprime as your "vitamin supplement"...do you think it  takes care of that role? 3- i have 4 "supplements" that i have used that i would love to get  you take on if possible: GSH Ignite & Protein Extreme Energy, both from lifehealthsecrets.com, Green Vibrance from Vibrant Health, NanoGreens (which have been recommended by Dr Minkoff). Hope you don't mind my asking all these questions. Listener Scott asks: I recently incorporated ground flax seed  into my diet.  A co-worker told me it has helped him by increasing the  absorption of the vitamins/supplements he takes daily.  While looking  into this online, I found mixed reviews on this subject.  Personally, I  had been taking 800mg of magnesium daily without experiencing any side  effects (diarrhea).  After incorporating the flax, I BEGAN to  experience the side effects from too much magnesium supplementation.   I'm taking a break and will resume Mg+ at 400mg per day.  Ground  flax does contain magnesium, but not nearly the amount of a supplement pill.   Another reason I included the flax in my diet was the excellent source  of Omega 3 fatty acids it provides.  What has been you experience with  flax and this "increased absorption" phenomenum?   Thanks! Listener Christine asks: I have an ironman scheduled for Nov. 8.  I just have a few training questions.  I (am an attorney and) have a trial set for week 7 of training.  The four days I will be in trial are about 16-18 hour days.  At best, I'll be able to get in 15-30 on a treadmill around 4 am. Then, I am going to Italy about 5 weeks later (end of May). I won't have a bike and I think running will be the main focus. Any tips you can give me about these weeks that make training almost  impossible? Listener Jeff has a call in question about flip flops in the shower! In my response to Jeff, I mention this Anti-Fungal interview on Oil of Oregano. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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.  embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness85.mp3[/embed]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 March 3rd free audio episode: An interview with a Chinese herbologist, food labels, how much fat should you be eating, exercise-induced nausea and more on glycerol. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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 pageand leave feedback. ---------------------------------------- Featured Topic: This eye-opening audio interview with Roger Drummer, (the man in the video above)  is not just about Chinese herbal medicine. It is an expose on how to effectively treat a host of chronic diseases while gaining massive energy and performance benefits. Roger Drummeris one of the best kept secrets in natural medicine and health enhancement, and during out interview he shares his non-run-of-the-mill tactics and philosophies that will change your life, including: The "three treasures" of Chinese herbal medicine and how they can help you feel more energy... Why Roger says that 90% of all disease is stress and chronic inflammation related... As a Chinese herbologist how Roger would approach health conditions that ravage our society... Our deadly habits, why are they deadly and what can we do about them... How Chinese herbs can actually enhance sports performance and sports recovery... How Roger squeezes 42 pounds of Chinese herbs into something called Tian Chi... To listen to an archive of Roger Drummer's radio shows, click here. In addition, you can find out more about Roger's Tian Chi herbal formulation by clicking here. ---------------------------------------- Special Announcements 1. As the creator of the 300 page guide to fat loss, entitled "Fat Loss Lifestyle Manual", the designer of the entire "Cardio Intervals DVD Series" and your personal guide in his brand new "Fat Loss Lifestyle Exercise Video Library",personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here. 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 4. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click hereto get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. ---------------------------------------- Listener Q&A Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Chris asks: Hi Ben, When I look at nutrition labels, I often notice a big dispeaity between the sugar content and total carbohydrate. Doesn't the liver  basically convert carbs to sugar for the muscles? I guess what I'm  ultimately asking is while I'm looking out for low sugar content in  food, should I also be concerned about total carbohydrate content if  it's significantly higher than just the grams of sugar. Listener Sofi asks: I've been wondering recently if I am getting too much fat in my diet. Don't get me wrong, its primarily the good fat..nuts, avocados, flax and whatnot...So here is what I am wondering: if my TOTAL calorie intake is kept where it should be, is it possible that getting too much of those calories from good fat is having a negative effect? I am way beyond believing its as easy as calories in/calories out, because all calories are not created equally. For this reason, I don't eat much refined sugar, get my veggies and don't buy things that can live forever on my shelves...But I have this funny feeling I may be going into good fat overdose. So, would you be able to shed some light on how this could be effecting me? Also, if I'm eating 1200-1700 calories (depending on exercise, etc), how much of that should really come from fat? Listener Elsa asks: Why do I have a "want to throw up" feeling after my weight training session? Listener Joan comments: In a podcast you aired a couple weeks ago, you mentioned that you use Hammer's Liquid Endurance for hot weather competitions.  That, of course, is a glycerol-based product. In Hammer's latest Endurance News issue, they note that glycerol has now been prohibited by WADA.  Hammer actually no longer has Liquid Endurance available. If you want to read the article....its in the January 2010 issue. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness84.mp3[/embed]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 February 24th free audio episode: The Latest Research from The Journal of Strength & Conditioning,  Double Chins, Heart Rate Monitors, Testosterone, Soreness, Pre-Race Jitters and Protein! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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 pageand leave feedback. ---------------------------------------- Special Announcements 1. As the creator of the 300 page guide to fat loss, entitled "Fat Loss Lifestyle Manual", the designer of the entire "Cardio Intervals DVD Series" and your personal guide in his brand new "Fat Loss Lifestyle Exercise Video Library",personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here.   2.The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! ---------------------------------------- Listener Q&A Listener Troy asks: Hey Ben, I have a question about spot reduction.  I know people always say that it is a myth.  However, I used to be a triathlete, and I was very lean.  My workouts consisted of lots of intense workouts.  I switched my focus to marathon running.  I still do some intense training, but obviously I focus much more on mileage and longer slower workouts. Anyways, as I have switched to my marathon training, I have realized that my face is fatter.  I am just as lean as I was when I was triathlon training.  I have low body fat and you can see my abs but I have more face fat than I ever have.  I sortof have a double chin and I am very self conscious about it.  It doesnt make sense that someone who is marathon training has this problem.  I see people who rarely workout who don't have nearly the fat around their neck/face as I do.  I understand that it is probably genetic, but is it possible that the type of training that I am doing affects my fat distribution?  If the answer is yes, doesnt this negate the idea that spot reduction is a myth?   Finally, is there any way to reduce the fat around my face.  I already have very low body fat, and any more fat reduction would require a great deal of sacrifice and supplements.  I was wondering if there are any particular exercise I can do that will target this area.  Would adding more intense workouts help? Listener Kevin asks: You recently aired an episode about your testosterone levels.  You mentioned that yours was 46 and you increased it to the lower 70s with supplementation. Questions: (1) I had blood work done last month and mine was 345. My doctor advised that the range is between 200 and 750.  I certainly want to be on the higher end of the range.  I supplement my 2100 - 2500 calorie diet (30% Fat, 33% Carb and 36% Protein) with a multi, vitamin D, BCAA, L-Arginine, Fish Oil, Flax Oil and Flax Mill. I also consume whey isolate and casein.  I'm in the gym daily - doing cardio 30 to 60 minutes (LISS and HIIT) and weight lighting 5-6 days a week.  My Polar monitor records 700 to 1000 calories per workout - typically at 55% body fat burned. I'm 50 years old, 5'11", 195 lbs and 18% body fat.  My goal is increase my lean body mass by decreasing my body fat by 5 points.  Do you have any ideas on how I can increase my test level? (2) Why do I have a 345 number and you a 46?  My exam was via blood and yours saliva but I would think we'd still use the same testosterone scale. No? Listener Lorenzo asks: Can you get low testosterone from being hit in the head (too many concussions)…my doc said that it is a possibility and that it can disrupt your pituitary gland.  If the answer is yes, what can you do about correcting it? Listener Elsa asks: I started my strength training a few days ago (squats, push ups, crunches) but it really made my muscle sore and it takes me a few days to recover. Is it that my workout is too intense and too long? Or is that normal? Do all lean people feel a bit sore in their muscles all the time? Thanks! Listener Wendy asks: My husband is downhill ski racing in a week or so and he is working with some pre-race jitters already. He has worked and trained so hard and i am would love to see him have some tools to deal with all the junk that gets in your head! Do you have any suggestions for pre-race poopiness! Thanks Ben. Listener Sondra asks: I am fairly new to your podcast and love the information that you have made available.  I am also a member of your Body Transformation Club and look forward to what you have in store starting in March. I have started taking MSM (1000 mg capsules once a day in the morning with breakfast) a little over two weeks ago.  This week I have noticed a splotchy rash that seems to be getting progressively worse.  I first noticed it on my arm but now it is pretty much everywhere.   Is this a common reaction to MSM that will subside or should I discontinue it? Listener Patrick has a call in question about heart rate monitors and how to improve accuracy, as well as a question about whether to take a supplement like MAP if he's still eating protein from real food on a refeeding day. Listener Richard asks: Thanks again for the fantastic Podcasts and resources! Just two quick questions: 1)     Do you see any benefits of Hemp Protein over Whey Protein (or vica versa)  – I have recently switched to Hemp and find I get far less bloating. 2)     Do you think it is possible to ‘overdose’ or stress your liver and kidneys with too much protein.  I tend to use protein only after exercise (25 grams) and a little (25 grams) in my breakfast porridge as it keeps me satiated for longer.  As long as I drink plenty of water, how much is too much? Best wishes and keep up the great work. Finally, listener Eddy wants to run marathon 9 weeks before an Ironman. Will it negatively affect his Ironman? 1-920-428-5644. He also has a question about "The Marathon Dominator." --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness83.mp3[/embed]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 February 17th free audio episode: the latest research on strength and conditioning, timing supplements before exercise, alkaline water, the lemonade diet, women hip issues, more on wheat germ, sitting on exercise balls, which low fiber foods to eat before an event, and death by modern medicine. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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 pageand leave feedback. ---------------------------------------- Featured Topic: In this shocking interview with Dr. Carolyn Dean, one of the nation's leading natural physicians, we discuss Dr. Dean's amazing new book "Death by Modern Medicine" . Be prepared to learn the truth about the travesties of modern medicine that are surrounding you, including: -Why modern medical doctors are killing people unintentionally... -How we are being brainwashing by media propoganda and drug companies... -The real truth about modern drugs and "cutting-edge" procedures... -Why cancer is now a multi-billion dollar industry that feeds on fear... -How to conquer your addiction, mis-beliefs and denial about health care... -Information about Dr. Dean's other new book "How To Change Your Life With Magnesium"... -And much more! This is a controversial issue. After listening to this interview, do you agree with Dr. Dean? Do you have issues with her opinions about modern medicine? If you'd like to add your thoughts, please comment below. Just click here for a special offer from Ben Greenfield to immediately download "Death By Modern Medicine" as a free bonus. -------------------------------------------------- Special Announcements: 1. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The Rock Star Triathlete Academy is now open and accepting charter members for a limited time, and now has a new added "Business of Coaching" section. We've also got a brand new podcast on iTunes that you can subscribe to for free by clicking here. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. --------------------------------------- Listener Q&A: Listener Judy asks: I have taken your advice on the supplements and ordered quite a few which I like. However I'm hoping you can clarify how and when to take the "performance" supplements you suggest. Specifically, I have the race caps supreme, the cordygen vo2, and the CREo2. They all say best used 46-60 minutes before exercise and better on an "empty stomach". How long do I wait to eat, assuming some nutrition is required before an extended period of exercise. Also if I do 2 a days, should they be repeated in the afternoon prior to the next event, lasting approximately an hour or longer. Finally, I have the recover-ease and should that be taken twice as well if there is two exercise periods a day, and should it be taken if you also do a recovery drink? Well, one more question. What are your thoughts about "alkaline H20"? Specifically, will it lessen the effectiveness of any supplements? Visit http://www.pacificfit.net for more information on these supplements, as well as the triathlon training plans and Ironman training camp that Ben mentions. Listener Katie asks: My question for you is this:  what has been your experience/thoughts with "the master cleanse"/the lemonade diet?  I did it once a couple of years ago (ironically, before I was as health-conscious as I am now) and I remember feeling good when I did it, but I wanted to see what those more informed than I thought about it.  Let me know if you can--I'd like to start it soon if it really is something as beneficial as it says it is. Listener Bret asks: On your podcast #51 you mentioned a client you put on HCG. Last summer I went on a 45 day cycle of HCG and dropped about 40lbs. As you know I am 11 weeks out from my Ironman and am maintaing weight...however I really want to drop another 20-30lbs. Would you suggest HCG again? I know that another 20 lbs would really help with my speed and get better results from all the work I am doing, but to do HCG per Dr Simeons protocol says no workouts and I would be working on no calories. Listener Anya asks: Ben, this is my first time commenting on your podcast and I appreciate you taking the time to answer my question. I have a running question for you. I do some running-nothing crazy-but I can easily run 5 miles and up to 8 miles off the couch without any training. I have been noticing that my knees (esp. right one) are bothering me. I have new shoes--Brooks--fitted at running store--so it's not that. The owner there said being a female who has had children, that is to be expected--having to do with hips or something--and he said to do dynamic stretching. Do you agree with that? I really don't want to stop running--I love little races and 1/2 marathons etc. What do you think? Is it just a stretching thing (which I don't do a lot of)? Listener Eric asks: Ben, I guess my question is both sugary drinks and diet drinks are a poor choice, but what are some drinks you use?  I have been doing Stevia and lemons in water and is really good, but want some additional ideas for a low calories somewhat sweet drink. Listener Chuck asks: I thought that information about Octacosanol was very interesting and you gave a really good answer to the question. How much wheat germ would I have to eat daily to obtain the suggested benefits of the Octacosanol? I've seen it avaible in oil extract as well, but would rather  just be able to eat it. Listener Jen asks: I spend most of my work day sitting at my desk, but as I have learned from you, I know the benefits of standing as much as possible versus sitting. I can’t stand at my desk, but I’ve seen people in the past sit on inflatable exercise balls. Does actually provide any benefit? My back often hurts and I am hoping it may help this as well. What do you think? Thanks! Listener Chris aks:  Switching to low-fiber foods a few days before an event is advisable, right?  I was just doing a google search on low-fiber foods, and found a lot of lists that contradict each other.  Could you make a short list of foods that actually have low fiber content that are reasonable for an athlete to eat? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. Be ready for an upcoming interview on "Liquid Vitamins" with Ben Greenfield! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness82.mp3[/embed]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 February 10th free audio episode: all about testosterone, whether wheat germ helps you with performance, research on diet coke, getting enough calories, duathlon training, leaning up quickly, saturated fats and magnesium. 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. ---------------------------------------- Featured Topic: The results are in! In this week's interview with Dr. Richard Cohen from Bioletics, who you may remember from podcasts #53 (six key performance factors), #62 (Ben's performance testing results) and #72 (essential fatty acids), I find out the final results of my home saliva testing for testosterone, and whether I was actually able to make any difference in my hormone levels by following Dr. Cohen's suggestions. Whether you're a male who is worried about that natural decline in testosterone (called andropause) that occurs after the age of 27, or a female who wants to find out whether she may be overtraining or not losing weight properly, Dr. Cohen tells you everything you need to know about testosterone and hormone testing, including: In my interview with Dr. Richard Cohen, we discuss the following: -The best way to test for testosterone, and why your doctor probably doesn't do it the right way... -Which males and females should actually be testing for testosterone (hint: it's not just elite athletes)... -The exact protocol that Dr. Cohen gave to me to increase my testosterone levels, which were HALF of what they should have been... -Which supplements work for enhancing testosterone, and which you need to stay away from... -The final results of my follow-up testosterone test, and how my hormone levels actually changed... -And much more!   --------------------------------------- Special Announcements: 1. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. We've also got a brand new podcast on iTunes that you can subscribe to for free by clicking here. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. --------------------------------------- Listener Q&A: Listener Deb asks: "I've recently heard about a natural supplement which is a wheat germ derivative called Octacosanol. I've read that it enhances athletic performance by increasing the body's ability to use oxygen during exercise. I've also read that it increases endurance by bolstering the oxidative capacity of the muscles and thus helps athletes hang on to glycogen stores. I'm wondering how accurate this information is. If this supplement is that powerful, why is it that it  it isn't promoted more for endurance athletes? I am a half Ironman athlete and would love it if this supplement is as fantastic as it sounds." Listener Christina asks: "I absolutely love your podcast, and consider you a rare diamond in the rough among the health and fitness podcasts on iTunes.  I am a runner just turned triathlete, and probably have some of the healthiest eating habits of anyone I know.  I limit added sugar, empty calories, and processed foods to special occasions only, such as birthdays.  On average, I indulge in these foods less than once a month.  My plate is always full of vegetables, I'm taking the recommended supplements, drink lots of water, limit alcohol to wine (and only have one glass or so on weekends), and I just love (and prefer to) cook my own healthy, natural foods. Here's my vice:  I love Diet Coke. In fact, I can't imagine a workday without it.   On workdays, I typically have two, and on weekends about one or so.  I never or rarely indulge in more than that.  Looking at the ingredients I find Carbonated Water, Caramel Color, Aspartame, Phospohoric Acid, Potassium Benzoate, Natural Flavors, Citric Acid, and Caffeine (in that order).  I have no idea as to what most of those are.  Am I truly doing myself a disservice by drinking Diet Coke, and if so, how?  I have not read any medical research that has convinced me to give it up." Listener Jose asks: "I have been listening to your pod-casts for the last 2 weeks, all the new ones and a couple of the older ones available through iTunes. I enjoy the subjects you talk about, and I think your answers and advices are very interesting, for most of the listeners' Q&As. I have 2 questions for you today: The first is regarding a recent episode, in which a listener asked you about what would be an example day of your diet. I was surprised when I heard your answer because, even though you didn't give details of the amounts of food for each meal, it seems pretty difficult to get the necessary calories that you probably burn each day (more if you do 2 workouts) from just almond butter, oats once in a while, salads, fruit, a little yoghurt, cheese, oil and protein powder. Did I miss anything in the explanation? Do you eat any bread, cereals, meat, ... at all? The second question is for an advice on how to completely recover from an ankle sprain. This happened to me about 4 months ago, running downhill in a mountain, basically because I was going flat out, and the terrain wasn't the best for that...Anyway, I think I was lucky, because my joints are kind of strong, and I only got a grade I sprain. The problem is that, following a recommendation from a friend of mine, and adding the fact that I didn't want to stop training too long, I just had a 1 whole day rest, and began doing some low intensity cycling and walking right afterwards. I also didn't wear any protection for longer than the first day. The consequence is that, even though my ankle is now almost fully functional (in terms of flexibility and strength), I still feel some pain when doing certain movements. Is there any way in which I could make it heal completely? Physiotherapy, more rest, acupuncture, ...?" Listener Jen asks: "For a sufficient type of drink for calories and nutrients, what is a good alternative to Ensure?  Since I no longer want to drink it after listening to this podcast! Also, if sugar causes damage to arteries and imbalanced insulin levels leading to heart disease, does that mean saturated fats and regular fats are alright to eat in their pure forms (i.e. not fried in vegetable oil)?  In balance of course." Listener Jeff asks: "Hi Ben, My name is Jeff Ward and i live across the pond in England. I came across you and your podcast purely by accident when i heard you in an interview on the " Indoor cycle instructor" podcast to which i also subscribe, i have since then subscribed to your podcast and think its by far head and shoulders above anything else in terms of useful content :-) Now to my question, which is a two part one. I am, as you may have gathered, an indoor cycling instructor teaching eight classes a week, my time at the weekends is normally spent in the saddle out on the road. As you can see i'm fairly active and try to watch what i eat however i have just enrolled myself in my first Duathlon so am trying to shed a few excess pounds and get to a lean "race weight" but this is proving hard despite my best efforts which draws me to the conclusion that my diet must need some adjusting. So can you give me some tips on the sort of diet i should be following and also at what sort of time i should be eating my last meal ? ( i think i may eat too late ) My classes normally start at six in the evening and they are double sessions ( hour and a half total cycling time ), this leads me on to the second part of the question. As i mentioned earlier i've enrolled in my first Duathlon which is in a little over two months time. It is only a short "sprint" distance ( 4.5 km run, 16 km ride and another 4.5 km run ) so i should be ok. Thing is i don't expect to place first but i don't want to place last so the second part of the question is: Could you recommend a good training schedule that would help me to hopefully complete the event in a respectable time?" Finally, Bill has a call in thought about Topical Magnesium Oil, which you can find by clicking here. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. --------------------------------------- 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. Be ready for an upcoming interview on "Death By Modern Medicine" with Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness81.mp3[/embed] 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 February 3rd free audio episode: what you don't know about sugar, restless leg syndrome, getting rid of sciatic pain, whether something called "Ripped Freak" actually works, appetite suppressing tricks, when to foam roll, marathon before a triathlon, and excessively high heart rates during exercise. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. ---------------------------------------- Featured Topic In the first official featured topic of 2010, I introduce you to Nancy Appleton, PhD. You may have read her article (which was featured at BenGreenfieldFitness.com last month) entitled "143 Reasons Sugar Ruins Your Health", which was an excerpt from Nancy's shocking but well-researched book "Suicide by Sugar", which you can look at by clicking here. In my interview with Nancy, we discuss the following: -The author's horrible addiction to sugar, and how she overcame it... -The health risks you probably didn't know are linked to sugar consumption... -Accuracy of scientific statistics about sugar and health... -How much sugar is "too" much... -Which foods contain hidden sugar that you didn't even know about... -How parents can assist children with resisting a development of sugar addiction... -Nancy's "sugarless" recipes (videos of these to come soon to BenGreenfieldFitness.com!)... -An overview of Nancy's book: "Suicide by Sugar", which you can look at by clicking here. --------------------------------------- Special Announcements: 1.The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. 2. Ben Greenfield's new book "Triathlon Coach Guide: How to Become A Triathlon Coach"is now available to triathlon coaches to learn how to coach more effectively and use technology while making a career as a triathlon coach. Check it out today by clicking on the book! --------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Paul asks: "Hey Ben. I love your podcast. I was wondering if you have any advice on dealing with Restless Legs. I have read many things relating to the topic but nothing seems concrete. I have been dealing with this for the last six years or so. I never know when it is going to happen. I started taking a multi-mineral supplement in the evening which I was told could help. I feel like it is hit or miss. Any advice would be greatly appreciated. Keep up the good work with the show and website!" Listener Rick asks: "Ben, I just started listening to your podcasts and they are very informative...thanks! My question... About 6 months ago I began training for my first triathlon. I love playing other sports like volleyball, and while I was playing I herniated a couple of disks in my lower back. The result has been daily sciatic pain.  Do you have any experience with athletes who've experience this mental and physical blow? If so, what advise can you offer to keep spirits high? What exercises should I stay away from? Which should I perform? There are many more questions I have, but I'll let you take it from here. I hope to one day be back on track for my first triathlon." Listener Branden asks: "I'm a 20 year old male from Toronto Canada.  I have just begun cycling and spinning and loving it.  I have a question for you. 2 years ago I lost 90 lbs doing weights/ intervals and low carb (which I will never do again).  I seem to still have a little belly I love to eat great foods (healthy in fact whole grains and wheats). A friend of mine has begun a cycle of a thermogentic product "Ripped Freak" it promises to be the strongest product in North America. He has lost 10 lbs currently and I would like to lose just about that I'm 6'1 and 180 lbs my ideal personal weight would be 170 lbs. what do you think?" Listener Chris asks: "I have a fitness and nutrition question for you.  I've dived head first into the world of competitive cycling, and have recently bumped up the intense bike workouts to 3-4 a week.  On these intense days, I have a very firm control over my eating habits.  However, I've noticed that on my easy days, I tend to get extremely hungry, and sometimes have a hard time disciplining myself to not over eat.  I notice I have more control over my eating on the tougher days, most likely because of the appetite suppressing effect of exercise.  I thought about going running on these easier days, but then thought that since running has such a high impact on the muscles of the legs, that it might defeat the purpose of taking an easy day from the bike.  Would there be any reason not to do swimming on these days to gain this appetite suppressing effect and/or increased general fitness, or is running not as bad for a competitive cyclist as dogma says.  I know the triathlete makes a way of life running and cycling, but the style of cycling tends to be a bit different between the two sports.  I wish I had more self control, but I know myself and what I have to do to control my behavior." Listener Chris asks: "Correct my if I'm erroneous, but my understanding is that consuming some protein with carbohydrate within about 20 minutes of a workout will assist recovery time, and that stretching after a work out will tend to lead to less injury as opposed to stretching before.  Does it matter, in regard to the timing, when one might include foam rolling in the mix of all that?  I always foam roll after a work out, but I don't have any reason to do it within a consistent time after I finish working out.  Is there a window of opportunity in which foam rolling might be more or less useful than just whenever I feel like it?  It's not a big issue, but the idea did cross my mind, and I thought I might ask the expert!" Listener Elisabeth asks: "My aim is to be as fit as a triathlete. 1. I am always falling ill at least once every month. Any tips on what supplement to take to improve my immune system and what to maybe as to my diet? 2. After not working out for over a month I need to restart my fitness base and loss 5kg. Can u suggest a simple interval training (bike,treadmill,water running,rowing) to build my CV capacity? 3. I am required to do 4 different kinds of workouts twice a week as well as 1-2 hours on tennis practice. What would you recommend i avoid doing at the same time or on the same day? ie how would you organise these in a week allowing for recovery and 1 day off?" Listener Andy asks: "My Dad is 49 years old, and his entire life he has not been a runner.  This past summer, though, he took up running.  And he now runs a few days a week.  His longest run this past fall was about 10 miles.  Since he's begun running he's been tracking his heart rate.  And there is some worry that it may be too high, especially considering his age. On an casual 5 mile run his heart rate will easily (and frequently) reach and hover around the mid to upper 180s.  This occurs regularly when his pace is about 9-10 mins/mile.  Is this a concern?  Obviously it is well above the listed ideal max HR for someone his age.  But should he be concerned about such things as a heart attack? When he slows down to about a 12 minute per mile pace, he's able to keep his HR in the target range.  But he comments that it "seems too easy" - like he's barely even working at this pace.  My Dad seems to be in great health overall.  He is 5'7" (about 150lbs), has no health problems and leads a healthy lifestyle.  He's hoping that taking up running will make him even healthier.  But he's slightly worried about his high HR.  Do you think his HR is so high simply because he is still relatively new to running and his body will take time to undo a lifetime of "not running"?  Should he just run more slowly until his body and cardiovascular system adapt?  Is this high of a HR normal and common for someone like him who takes up running for the first time at nearly 50 years old?  What would you recommend?" Finally, listener Judy has a call in question about doing a marathon in the build-up to Ironman. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming interviews are with Dr. Richard Cohen and Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness80.mp3[/embed] 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 27 free audio episode: uric acid in your foods, soy milk choices, bilateral breathing during swimming, are rice cakes OK?, glucose vs. glycogen, beer vs. wine for losing weight, and how to choose your chicken. This is the last week that the podcast from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", since Ben's undertaking of a huge triathlon-focused side project that is going to bring you an instant and affordable way to get customized triathlon training advice LAUNCHES THIS WEEK, ON THURSDAY AT MIDNIGHT! To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. ---------------------------------------- Listener Curtis Asks:  "I'm 59 and I'm finally getting back in shape but gout is making mighty painful at times. I know that there are many foods that a person  should stay away from in order to control the uric acid levels but many of those foods  are also foods that I need to assist me in other things that I have going  on. I have been running and walking through the pain, except at times it's  too much. Are there any herbs or supplements that reduce uric acid and can  the, already build up of crystalized uric acid be eliminated." Listener Richard asks: "A quick question though regarding my wife.   She is both gluten and lactose intolerant and as such consumes much soya milk and products.  She has had two children and suffers with more mild ailments (e.g. colds etc) and generally lower energy levels than myself.  I was wondering whether you think that the Soya Milk may be a contributing factor to this and whether you suggest that she should mix up her intake with Rice Milk etc." Listener Richard asks: "I listened with interest to your interview with swimsmooth.com and have been trying to make changes to my freestyle stroke.  I swam competitively when I was younger and, as such, learned to swim taking my breath over my right shoulder; I am 36 yrs old and that was the method coached at the time.  I am finding that adapting to bi-lateral breathing is very difficult. How long do you expect it takes for this new behaviour to become the norm and have you any tips to help me adapt.  I am now competing in Triathlon." Listener Chuck asks: "My question is about Rice Cakes.  I've always figured these are pretty much a useless form of healthy carbohydrates, but I picked up a bag in the grocery store the other day and, for the plain variety I was looking at, the only ingredient listed was "organic brown rice."  This doesn't actually seem like a bad choice?  I wouldn't eat them all the time, but they seemed like a nice option for some variation to put some almond butter or lean protein on?  What are your thoughts?" Listener Chuck asks:  "I know the importance of eating before working out, but how much of what we eat actually fuels that workout, as opposed to the carb and fat stores the body has?  If you could explain that briefly that would be great. " Listener Kai asks: "You probably don’t know the answer to this, but I’ll ask anyway – why don’t food labels add up right?  I just looked at Subway 6” turkey sandwich on nutritiondata.com and the total kCal don’t tie out to the math (9 kCal per gram for fats, 4 kCal per gram of carb or protein)." Listener Tom asks: "My question would be if i cut down to say a couple of glasses of wine instead of my usual 6 or so beers(low carb). would it be less harmful to my fat avalanch? I'm 24, never had to excercise until say 22, had a slim body no matter what I ate or drunk until the past year or so I've had a dramatic increase in weight and it really is doing me no good, especially being summer time, last thing i want to do is go out for a bike ride in 42 degree heat, just too much. any advice mate?" Listener Tim asks: "Maybe you have addresses this before but what's the truth regarding chicken?  Hormones, additives, etc?  A butcher told me today that there was no difference since the government prohibited the use of hormones now and that "chicken was chicken."  I see some marked as "all natural" etc.  But does that mean just at go to market time?  I've heard rumors of them pumping the chicken full of growth substances and then "flushing" them before burtcheringso they are "natural" at that time." ----------------------------------------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 20 free audio episode: vitamin D, good carbohydrates, using weight vest and ankle weights for calorie burning, skiing for triathlon training, too much urination during exercise, exercise and hashimotos disease, and how to stay fit when you're partying. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. ---------------------------------------- Anonymous asks: Hi there Ben, i have a question on what is considered the safest least  injury free running form?  heel to toe   or  midfoot to forefoot? Also  any thought on Newton Running shoes? i run in a new pair of Asics  pronation support shoe..i roll inward ..ive had trouble with hip and  knee when .physical thearpy said hip is rotated and gluteus medius is  weak. He also suggested midfoot to forefoot running is better on the  body and he wears Newtons.  i looked up proper running form and seems  more people run midfoot to forefoot as well. Any thoughts or advice on this. Thanks. Anonymous asks: Hi there Ben have a question about the pros and cons to white rice?  I  eat quinoa rice on occasion and had a couple bobybuilding friends tell  me to eat white rice and chicken pre-workout to help increase energy  levels. im a triathlete and very clean eater and am anti-white rice. i  am struggling with getting enough good carbohydrates in. i rarely eat pastas or  rice or potatoes. usually two days out to a race is the only time i eat  them. struggling with energy levels and recovering and my friends  suggested it was due to no substatial carbs. i eat quinoa oats in the  a.m on a swim and bike day and weight days/ run days i go with egg  whites in the a.m. Any helpful advice?  THanks Listener Sal asks: Hey Ben, I have a question regarding weight vests and ankle weights.  I am   a student, and I spend much of my time in the library or in class sitting   down.  However, I do walk quite a bit to and from class, going up lots of   stairs throughout the day as well.  I was wondering how beneficial it would   be to throw on some ankle weights or even a weight vest underneath my   clothes.  Since it is winter, and i am usually wearing pants or a   sweatshirt anyways, I doubt anyone would notice.  Would this extra weight   cause any substantial calorie burn throughout the day?  Would it build leg   and general body strength? Also, what are the downsides to having this   stress on the body for such a long period of time.  I am not expecting much  from this idea, but thought that positive effects might be worth it since   it would take up no additional time in my day.  I would appreciate any   suggestions or comments on this topic.  Thanks, Sal Listener Lance asks: How can alpine skiing fit into "off season" base building? I am an avid skier who lives 4 hrs away from the hill, but still manage 30+ days a year from school vacations and weekends. In the past, I just skied until the snow ran out, then went mountain biking until it snowed again. This year I want to participate in a long triathlon season, so endurance training is the priority. Unfortunately, skiing is an anaerobic sport, and in the past it kept me unfit on the bike. I am unsure about how to balance the sports. There are two points of conflict: Weekends: Usually the only available time either to ski or do long rides or runs. Spring: There is often quite an overlap between spring skiing and training that needs to be done for spring races. How can I fit together my disparate interests so I can enjoy the ski season, but still have reasonable fitness for spring Xterra races? Listener Diane asks: Ben,  I don’t know if you have ever come across anything like this  but I am getting desperate.  My docs are stumped.  For the last few years during stressful exercise(mostly races) of any length I start urinating every 10-15 min copious amts. I am very competitive and successful (won my age group in Kona this year), and this is negatively impacting my times as you can imagine.  If it starts during a triathlon usually doesn’t start until the bike portion.  If a marathon usually after first hour.  It is rare for it to happen during training unless out very hard for long time.  I don’t feel bad just very wet.  My primary doctor thought maybe diabetes insipidus and gave me DDAVP to take before race.  This worked maybe twice. He sent me to urology who didn’t feel they could help.  I take electrolytes and have tried different ones and it doesn’t change anything.  During a recent Ironman event in Nov at mile 20 on the bike I started every 15 min and then on the run hit the portapotty every mile. This is an example of how it usually goes. If you have any suggestions I would be very appreciative.  I have not found anyone else with this problem. Listener Chuck asks:  I have a trip to Las Vegas planned for April 16-19th.  I plan to have a good time, not kill myself, but probably drink a fair bit each night.  Of course, I'll try to get in as many good workouts as I can, but how will this affect me for the half Ironman on May 8th? And what can I do maintain as best as possible on the trip? Listener Carmen asks: What do you know about exercise and Hashimotos thyroid disease and how it affects adreanal health? Limitations? Listener Brad asks:  I just got turned on to your podcasts on my new phone through Google Listen. Your advise and podcasts are awesome and now I look forward to the advice you give each week on your podcast regarding triathlons. Last year I got in a few Ironman 70.3 at 42 years of age under my belt in just my second year of doing triathlons with a best of 5:14 in Kansas with a fractured foot. Had way to much energy when I finished both of them. I wish I would have known about you before committing my current coach here locally. He is one of the best here in Dallas area with 20+ yrs experience so I know I am in good hands. Maybe in the future it work out. I heard your latest podcast about the UA mouthpiece and I should be getting mine within a week. My dentist was able to pass it off as a sleep aid for grinding my teeth at night so after insurance I only paid $62 of the $495 price tag. I will let you know how it works for me as I increase my workouts. Still doing off season work and light workouts. Again, please keep informed on your findings with the mouthpiece. Listener Dave asks: I have been following your podcasts on the benefits of goat milk.  I have an acquaintance that has a friend that raises goats.  The milk is raw, unpasteurized straight from the goat.  He has offered to let me have some.  Would you have any concerns about this milk and implementing it into a diet? Listener Todd asks: Ben, I've been reading alot about Vit. D3 sources, and that the tablet form (small white disc, that comprises 90% of the Vit. D3 out there) is not very well absorbed by the body. Because D3 is oil soluble, we should be taking it in oil form (i.e. a gelcap).  It was even suggested that this form is better that the sublingual spray.  Any thoughts on this? ---------------------------------------- For  the next 2 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 an instant and affordable way to get customized triathlon training advice! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com.See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this January 13 free audio episode: how to pick supplements, tylenol PM for sleep, what are oxalates, coffee in the evening, multivitamins and urine color and how to run faster. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] 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. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Kai asks: "Here is a fundamental question regarding nutrition – how can the average person make educated decisions on what their intake should be?  There is a massive amount of information out there regarding what people should / should not eat or take in terms of supplements, but the challenge is deciphering what is valid science and what is marketing.  Good recent example – I know you had a podcast on fish vs. flax seed oil and the verdict was flax seed.  At an intuitive level the analysis made sense to me.  I opened up the recent issue of Men’s Fitness, and there is a small paragraph about some study that concluded flax seed was linked to something bad (don’t have the article in front of me now).  It seems very difficult at times to make intelligent decisions given the volume of conflicting information out there.  Any guidance on some basic principles / rules?" Listener Bryan asks:"Do you have any thoughts on the use of Tylenol PM. Even with heavy training and being tired I still have sleep issues of falling to sleep or being such a light sleeper I awaken thru out the night. To overcome such I have been using the Tylenol PM but don't like and wondered about using it often." Listener Jason asks: "What are oxalates and should I be concerned eating too many of them  if I especially enjoy eating foods such as sweet potatoes and spinach?  I have also read about certain foods containing "enzyme-inhibitors" and was wondering if this is the same as oxalates and if those should  possibly be avoided as well?" Listener Tracey asks:"I am interested in finding the best resource(s) on functional training, and wondered if you could tell me what you recommend.  I live in Canada where I have just begun to teach “CAGE Fitness” classes, and I’m a certified personal trainer who does in-home training with clients who have little or no equipment.  I bring along bands, and some light weights, but I am limited in the amount of weight I can bring to my clients.  I am new to personal training, but I have been doing MMA for a few years and have found that bodyweight and functional training are the best for overall fitness, and I’d like to have an arsenal of funcitonal training exercises that range from beginner to expert to use with my clients." Ben recommended to Tracey the free exercises photos and videos at http://www.pacificfit.net, as well as the highly function moves in the book at http://www.shape21.com. Listener Pete asks: "You talk about green tea or coffee in the morning before going for the morning movement session, and was wondering about any similar protocol before bed. I've been making sure I eat at least 2 hours before sleeping, though am curious to know if there is any benefit/adverse effect from drinking coffee or green tea within that 2 hour period before sleep or should I just stick with water? Obviously, some people have trouble sleeping as a result of the caffeine, though I never really have this problem." Listener Jason asks:"Been listening to your podcast for a few months now and just had a question for you. I have recently started taking a multivitamin and have noticed that the color of my urine is much more yellow than it was previously. I typically drink a lot of water during the day and always have clear to lightly colored urine, so I don't think that dehydration is responsible for this change. I'm guessing that this color difference is due to excess vitamin which is not absorbed by the body being excreted in the urine. My question is, is this safe? By ingesting more of certain vitamins and minerals than my body is using, am I making my kidneys work overtime to get rid of the excess? The point of taking the multivitamin is to benefit my health; I want to make sure that I'm not unknowingly damaging it. Also, if you think it is okay to continue use, are you familiar with this product and do you think it is a good choice for multivitamin? Many thanks for your help, and love listening to your show." Listener Lisa asks: "New to your podcast (which I think are awesome) and new to triathlon.  I did a few sprint distance races last year and my goal is an olympic distance this year.  Here's my question...my swim and bike times are competitive with my age group (I'm 43), but my run time is slooooow...it's killing my overall time.  How can I improve my speed?" ---------------------------------------- For  the next 2 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 an instant and affordable way to get customized triathlon training advice! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com.See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this December 29, 2009 free audio episode: which exercises actually work for your abs, working out when you're sore, excessive sweating, hamstring injuries, fat burning enzymes, and whether swimming pools are actually healthy. 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.  ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Christine asks: "I recently read that traditional abdominal exercises like crunches can put strain on the hip joint and lower back, and they aren't really good anyways since the abdominal muscles are really for stabilization, not for moving the sternum closer to the pelvis. Also a lot of those exercises seem to use the hip flexors instead of core muscles. I noticed in your core exercise video you don't do any crunches. Can I ditch the traditional crunches and ab machines at the gym and still get nice definition & core strength if I follow a routine like the one in your video?" Listener Patrick asks: "I started the Tri Dominator program this week and kicked it off with Superset Series I. I tried to follow "pick a weight that puts you almost to failure by the last rep" advice, a dumb move when you haven't squatted in a year. Needless to say I've been very sore and stiff ever since. I could only grind out a 30 min TT compared to the prescribed 40 min TT for my bike LTHR test and didn't work out at all yesterday. I was just wondering 3 things: 1) Was my LTHR test accurate? 2) What should I do workout-wise until my quads and glutes stop hating me? 3) What should I change, if anything, in the weight room to prevent this from happening again? Become a big fan of the podcast. Thanks for everything you do." Listener Eric asks: "When I work out, I sweat – I mean I sweat a LOT…buckets if you will.   After a long spin or a high intensity training effort, I am drenched to the point that it looks like I went for a dip in the pool in my tri top/bottoms.  I have figured out my needs for hydration in ½ iron races, marathons, etc., however, I sure would like to be less sweaty while engaging in the sports I love and while training for them.  I have heard of runners soaking their feet in Epsom salts the night before a race in order to keep their feet from sweating too much the next day – would a viable solution be for me to draw a bath mixed with Epsom (or magnesium) salts and soak my entire body?" Listener Andy asks: "Do you have any recommendations for how to train around a nagging hamstring? Should I focus on just the swimming for a month or swimming and biking but long endurance workouts in the pool and long small chain ring rides on the bike? I'm in no rush as far as my first Ironman event although I would like to start your program soon and have Ironman Canada at the end of August as my goal. It pains me mentally to have this hammy problem because the run will be the difference for me in qualifying for Kona or not. Right now swimming 2.5 miles in about an hour is not a problem and I don't think a 5 hour bike will be a problem either...its really that sub 3:30 marathon that is my weak spot...thus the frustration in not being able to focus my training around the run. I guess I'm looking for what you think will be the best ways to improve fitness right now as I try and let this hammy heal. The hammy is not serious right now...just slight discomfort if I try and go hard...which is why I haven't...so I still haven't wrecked anything to where I need a couple months off or anything." Listener Arturu asks: "Hey Ben. I am a fitness professional and I recently came across your  website about six weeks ago. I have been  consuming as much of your  info as possible. I pride myself on the never ending hunger for new  ideas and theories on training and diet for my clients. I just got  your video and I was wondering if you could go a little more in depth  about not eating two hours before bed and then sleeping eight hours  and then going another hour plus exercising without food. That is  eleven hours. Would you not be at a catabolic state at that point?" Listener David asks: "I briefly skimmed through some internet blogs and read one on dangers lurking in the swimming pools. Most triathletes visit these pools quite often.  I didn’t have much time to read the entire blog thoroughly It said something about how organic material such as hair, skin, dried sweat and urine reacts with chlorine to produce some bad stuff, something called disinfection byproducts (DBPs).   Can you look into this and see if this is something pool swimmers should take caution towards?  Thanks." In my answer to David, I reference this article from the New York Times. For  the next 4 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 (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ----------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode This December 23, 2009 free audio episode features the following topics: more talk about good fats, all about gluten, ideal body weight for triathlon, corn syrup vs. high fructose corn syrup, brain-boosting supplements and how to use quinoa. But before you go any further in the shownotes...check this out... For  the next 4 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 (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener John asks: "Ben, A friend of mine recommended that I email you with a problem I have. My wife has been diagnosed with rheumatoid arthritis at 39 years of age. She has a real problem with working out and exercising, if she could work out 10 days a week... she would. The arthritis is in her right hand index finger and beginning to spread to her wrist. She is very upset because working out with weights is painful, riding a trainer or spinning is painful and many pilates moves and yoga moves can't be performed due to her range of motion. The only thing she has left is running. There is a secondary underlying issue... We are trying to conceive as well and most of the drugs the doctor will prescribe cause birth defects. Can you supply and help at all with supplying some homeopathic remedies and other exercises that will circumvent the pain generated by other exercises in her hands and wrist. I feel awful for her because exercise is such a huge part of her life. She is an incredible athlete and loves a healthy lifestyle."   Listener Todd asks: "My prime focus right now has been to work on enhancing recovery, staying healthy and reducing injury. I’m doing several things differently this season, and I’d love to hear any other suggestions from the triathlon community.
After hard workouts, I immediate fuel with whole food carbs and protein (something I’ve never done before, as I’m usually not hungry after a hard effort). I use a topical Magnesium spray (5 sprays per appendage) that I leave on for 15 mins, and then shower. Once per week I also have an Epsom salts bath to increase Magnesium absorption.
I usually take a Recovery day on Fridays, but I move it up in the week if I’m tired or sore. During this day, I do a stretching session with a roller, focusing on my IT band, piriformis and SI joint which can tighten up. I also pay close attention to nutrition, choosing as many anti-inflammatory foods as possible. I think in the past, inflammation has been my prime source of injury and lack of recovery.
 Finally, a number of supplements have significantly impacted my ability to recovery and stay healthy. I use a salt solution from Himalayan Crystal Salt first thing in the morning, and 5 drops of Oil of Oregano under my tongue before bed. Lastly, I am taking Flax Seed oil (in capsules), a Green Food supplement and 5000 U.I. of Vitamin D every day with my breakfast. Since using this protocol, I have not been sick once and am sleeping very soundly. 
Currently, my training hours equal about 6-8 hours per week. I complete 2 High Intensity training sessions per week and am able to recover. I am wondering if I will still be able to recover well once I ramp up to 12-14 hours per week. Is there something more I can do? My only fear at this point is burn-out or injury due to the increased intensity so early in the season. Right now I am simply paying attention to what my body is telling me, and mixing in a recovery day when I feel a bit sore or tired. Do have any other recommendations to ensure I don’t become overtrained or increase my chance of injury?" Listener Chuck asks: "One question I have is I would like to be more competitive at Ironman but I'm 5'9" 180 lbs and have 14% body fat.  If I keep my bone and muscle mass and try to get to around 10-11% body fat (which for a 44 year-old seems pretty low) I'm still at 175 lbs.  That just seems too heavy.  The number that floats around in my head for a racing weight is 165-168, but I don't know if losing muscle in order to get to that weight will pay off in a lower body weight.  Do you have any quick thoughts on that? Here's a question as well-- I was eating a Balance bar the other day in a pinch for a snack, and when looking at the ingredients it had "corn syrup" in it.  Is there a difference between corn syrup and high fructose corn syrup, and if so, is one better or worse? Another question; In preparing for a half Ironman, what kind of a time table should I look for to begin my specific training?  Like how many weeks out will I need a regimented plan?" Listener John asks: "Are you familiar with nootropic products? Enhance the dopaminergic system and acetylcholine function in the human body.  Involves motor skills, mentation, cognition, reward and drive - movement, reaction time and communication between cells. Do you have any experience with this type of supplement?" Listener Chris asks: "1)  I Just bought an order of the 120 count MAP supplement, before realizing that the recommended dosage is 5 capsules, and before I heard that I may need to take as many as 10-20 capsules/day.  My question is how I might be able to strategically use this bottle, as I'm a fledgling musician, a couple years out of college, without a "real" job, and without the financial means to buy a bottle a month or so.  The aspect of this product that convinced me to buy it was to help with a nagging hamstring injury I have been dealing with, which has been preventing me from doing the running I'd like to do.  I'd like to start doing triathlons in 2010 for fun, but I am mainly concentrated on competitive cycling, with high hopes to try out for the US Paralympic cycling team(Brachial Plexus Palsy in the left arm).  Should I use the product to maximize my fitness to continue my training immediately, use it minimally over time to spread out the use, or save it until racing season officially starts in a few months? 2)  My next question is about Gluten.  Is there a compelling reason to consider eating gluten-free foods if you are not resistant or intolerant to gluten? 3)  Lastly, could you share the recipes that you use for quinoa in greater detail?  I just started eating it, and I love it, but I have only boiled it up, and used it as a side with dinner after a hard workout.  You have referenced eating it in several situations throughout the day, but I was wondering if you could be more specific on how you prepare it." ------------------------------------ That's all for this week! 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. Upcoming episodes include expert interviews on Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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   This December 16, 2009 free audio episode features the following topics: organic food labeling, low blood sugar in athletes, buffering lactic acid, and what your doctor may not tell you about cholesterol. But before you go any further in the shownotes...check this out... 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 (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener David asks: "I listened to podcast #52 and recently viewed the film Food, Inc. My question is around the labeling of "organic".  In food stores many products are labeled organic with a USDA certification stamp.  I am a little cautious of gov't certifications.  For example, I am aware of and you have spoken about how food manufacturers manipulate the serving size and such which allows them to claim no trans fat, when in fact there is trans fat in the ingredients.  Being able to claim something and manipulate rules is common when dealing with any gov't agency, such as the USDA.  How accurate is "organic" labeling in our food supply?  Could there really be GMO and other bad ingredients in the organic labeled food that has been hidden due to rules which allow not reporting of such ingredients and methods of farming not considered organic in the true sense of the term?  Thanks." Listener Payam asks: "Hey Ben, I have a question regarding low blood sugar.  I am a 23 year old male. I recently went to my doctor and took a blood test.  It wasn't for any particular reason, but my parents just suggested that it would be good to get some data on file because of family history.  Anyways, I gave some blood samples and was waiting for the doc in the room.  All of a sudden, a nurse comes into the room and looks at me and asks if I am okay.  She looked very worried, and I told her that I am fine.  She said that my blood sugar is dangerously low.  I believe it was like 35 or so.  I told her that I feel normal.  She asked what I had for breakfast and I told her that I had an omellete with onions, peppers, and tomatoes.  She asked me if I would drink an orange juice because it would "make her feel much better" which I agreed to.  Anyways, I would assume that this low blood sugar wasnt some sort of fluke because I honestly felt totally normal.  I generally eat almost no sugar.  My diet consists of lots of vegetables, grass fed beef, poultry, fish, eggs, nuts and nut butters, grass fed dairy.  The only grains I really eat are ezekiel breads and cereals, quinoa, and steel cut oats.  I am a marathon runner and have had no problems with low energy.  I dont really eat that much fruit although probably a few servings a week. Usually when I do eat fruit, I eat it only around workouts.  When I do have dessert for a special occasion, it is usually after dinner when more fat and fiber has been consumed so it probably has a minimum effect on blood sugar anyways. I never really thought about this, and its not like I am trying to minimize my sugar intake.  I just try to eat healthy and unprocessed foods that I enjoy.  However, am i doing more harm than good? What are the dangers of hypoglycemia or low blood sugar?" Listener Eric asks: "Ben, I have read and heard a lot about ‘pills’ that you can take during an endurance race that are supposed to help keep your PH levels alkaline.  Obviously, keeping Ph levels more on the alkaline side is good for endurance racing, but do any of them really do what they claim to?  I’ve seen “PhIT Pills”, Race Caps by Hammer, Bata Alanine products, etc….do any of them really work?" One of Ben's coached triathletes asks: "Have just recently gone for my "WELCOME TO MEDICARE" physical and the doctor wants me to check out LDL lowering as a preventive since there's a family history.  Your most recent recommendations are for more animal products (red meat) and unfortunately I'll have to try to avoid them.  I will have to find a "fine line" where I can get naturally occurring protein and at the same time eat to provide good energy/muscle building sources in order to move forward  in my training (should be interesting).  Since I am one of your "SENIOR ATHLETES", it may be of help to you to have me struggling with these little "roadblocks" .  Hope you will remain open to training  "BOOMERS" in the future!" ------------------------------------ That's all for this week! 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. Upcoming episodes include expert interviews on Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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. In this free December 2 audio episode: electrical stimulation devices, amino acid supplements, high protein diets, food allergies, barefoot running, the fathead movie, creatine, cramping, and much more! But before you go any further in the shownotes...check this out... ...new release - $4 Special 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! --------------------------------------------- Featured Topic: In this featured topic interview, I talk to physical therapist David Markovich about the use of electrical stimulation devices (also known as "ESD's" or "e-stim"). You may have seen these advertised in commercials for fat loss, muscle performance and injury rehabilitation. The question is...do they really work? During our interview, I ask David the following questions: -What is the mechanism of action for estim to actually help with recovery or performance? -Can an estim unit actually maintain or enhance muscular fitness or endurance? -What about fat loss? Does electrical stimulation actually work as a fat loss enhancing tool? -Where can people actually get a home estim device? -What types of injuries or activities can estim be used for? -What are the guidelines for using a device, and should anybody avoid using electrical stimulation? Listen to the interview with David to find out the truth about electrical stimulation devices! --------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Patrick asks: "Ben, I have a question regarding MAP, the product you featured in Podcast Episode #26 as well as your most recent post on bengreenfieldfitness.com . I've seen the product advertised in magazines for some time now and have always been interested in its potential benefits. On a recent trip to the local health food store I saw several different amino acid supplements, all costing between $12-15 for a month's supply. What's more, they all claim a serving size to be 2-3 pills and caution use of more than 4-6, compared to MAP's 20-30 per day depending on age, size, diet and exercise load.What are your feelings on MAP vs. other amino acid replacement supplements? Is MAP the clear winner across the board? And does it justify the $53 + shipping price tag?" (click here to read Bens' previous post about MAP) Listener Amie asks: "I wondering what your thoughts are on a high protein diet.  I am not referrring to the Adkins.  There has been some "buzz" (agian) about high protein diets.  The suggestion for a typical day is oatmeal w/protein pwdr and soy milk for breakfast, then mid morning protein shake, 2 slices of whole grain bread w/thick layer of organic meat (poultry preferred) no mayo and veggies if you wish and then salad or steamed vegetable with brown rice and lean organic meat for dinner.  The days snacks suggestions are raw veggies and/or fruit or raw almonds. I have heard mixed feedback on whether this is an ideal lifestyle choice.  I recently heard too much protein (regardless of the carb combination) can be toxic, is that true?  And, will excess protein pack on the pounds (even if exercise regularly)?" Listener Miguel asks: "I have bought your book "Holistic Fueling for Ironman". I find that you are really capable to change people view about Powerbar and other brands that only care about profit. When I drink milk or eat whole wheat bread and then after 1-2h will head to a run most of the times I have GI distress. Does that mean that I have allergies to cow milk or wheat/gluten products?" Listener Lisa asks: "Just wanted to write in with a question of my own this week. It has to do with running gear. What are your thoughts on barefoot and minimalist running shoes? Out here in Southern California, there's been a lot of hype lately about barefoot running and minimalist shoes, such as Vibram Five Fingers. Barefoot enthusiasts claim that the most natural way to run is barefoot because the foot naturally knows how to land in order to be most efficient at running. Shoes, they say, are to blame for a lot of running injuries because they force the foot to do something that its not supposed to do, like excessive heel striking. Do you have any experience with barefoot running or running in something like Vibram shoes? I typically train in very minimalist shoes like Nike Frees or racing flats and just got a pair of Vibrams. I'm trying to figure out how best to incorporate them into my workouts." Listener Corey asks: "I enjoy your podcast and find it very informative, i have a question about nutrition during an olympic distance triathlon, this distance usually takes me around two hours to complete depending on the course and i normally don't eat anything during the event and finish ok so i guess i can store enough fuel to get through two hours of racing but would there be any benefit to eating anyway and topping up during the bike leg?" Listener Chuck asks: "I watched a movie the other night called "Fat Head."  Essentially, it is a response to the movie Supersize Me, but instead, this guy shows how he lost weight on a Mcdonald's diet.  Not by eating purely salads, etc. but my eating the real foods just not gorging himself.  The film is somewhat tongue in cheek, but what I really found interesting was the research he did and his interviews with doctors concering he intake of saturated and regular fats.  His main focus became to avoid highly processed carbs later in the day, for example, a double cheeseburger for dinner, but no additional sides like fries.  At the end of his "diet" he has actually lost weight and had healthier cholesterol and body fat levels.  Obvioulsy, I won't recap everything in the movie, but I was wondering if you had seen it, and what your thoughts on it were?  If you haven't, I suggest you take a look at it (I just got it from Netflix) because I think a very interesting entire podcast episode could be made from it, possibly with an interview with some of those doctors?  Just a thought. There's also a website, http://www.fathead-movie.com. My other, short, question is about the triathlon dominator package.  You say its the a great plan for those people who either have jobs, or still want to have a life and not neglect loved ones.  But for those who might actually have the extra time, is this still the best training method?  So if an athlete had infinite time in their day to train, would this still be the best plan for anyone, or would that vary?  I haven't purchased it quite yet, but it sounds to me like you have constructed the best overall plan altogether!  Thanks again Ben, I look forward to your answer." Listener Paul asks: "I love the podcasts which I discovered about five weeks ago (... where have I been?) 'm enjoying my 40 minute drive to work for the first time in years while I trawl through the archives! The first thing I do as I switch off the engine is jot down all the changes I'll make to my protocols .. then I check the show notes! Anyway on to my question... having read some research about glutamine and creatine supplements I bought some. I take one teasoon of each once a day with juice. I've been "loading" one month on and one month off. During each on cycle I have developed one episode of cramping on the outside of each shin within 10-15 days. Is it possible that these suplements are causing the cramps? Its not something that I suffer regularly and this is my only change to my routine in these months...having listened to the Magnezium Miracle podcast I know this is something I really do need to be taking! Keep up the great work Ben, and thanks for making a difference to my running and well being in general!" In my response to Paul, I recommend CreO2 from Millennium Sports. Listener Clay asks: "I have purchased the Triathlon Dominator package, have set a goal for a half ironman next summer, and am currently three weeks into it.  I enjoy the depth of information as well as the thorough workouts spelled out day to day, it is exactly what I need to stay focused and motivated.  There is, however, a few times throughout the 36 weeks that I will be on vacation, out of the country etc. away from my bicycle or pool for up to 10 days at a time. What are your suggestions for mainting training intensity when you cannot logistically maintain the training plan.  How do you adjust your training when you know you will not have access to a cycle or pool?" Listener Eric writes in: "I just posted this on Facebook – but I wanted to write to let you know that thanks to the Ironman Dominator Plan, I have already shaved off 10 seconds on my 100 mtr T Pace in the pool – down to 1:38 now!  Only 5 + weeks in now and that’s a full 7 minutes off the Ironman swim!" --------------------------------------------- Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (pictured below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at http://www.pacificfit.net! 2) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 3) Ben Greenfield is just 6 weeks into his 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 testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield! 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] add your name to the list. That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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. Upcoming episodes include expert interviews on Essential Fatty Acids, Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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 free November 25, 2009 audio episode: performance enhancing mouthpieces, cannibalizing muscle mass, protein for vegetarians, pre-workout eating, the podcast awards, and is there really any reason not to eat breakfast? By the way, did you get your free Thanksgiving Fitness Survival Guide yet? Click here to get it now (will open in new window). Featured Topic (Please vote for our podcast at http://www.podcastawards.combefore November 30!): Today's featured topic is an interview with Bob Molhoek and Dr. Dena Garner. As CEO of Bite Tech Industries, Mr. Molhoek has vast experience in sports, retail, and health and wellness, and passion for enhancing performance in the military as well as the gaming and recreation industries. As an independent researcher, Dr. Garner is a professor in the Health, Exercise and Sports Science Department at the Citadel. Through her independent research, Dr. Garner has led all of Bite Tech’s research efforts at the Citadel including reaction time studies, rifle team studies, and cortisol, lactate, and endocrine studies. In our discussion, we talk about the new Under Armor Mouthpiece, and include talk about: -How a mouthpiece could actually reduce lactate levels, improve oxygen uptake, or decrease cortisol... -What sports a mouthpiece could be used for, and which top-ranked professional triathlete is already using one... -How the device actually fits in the mouth, and how to use it... -Exactly what you need to do if you want to get your hands on one... -Whether I'll actually be trying one of these mouthpieces for myself... -And much, much more! Stay tuned for more updates on whether a mouth piece can actually make you more fit, and enjoy the interview! --------------------------------------------- Listener Q&A (please vote for our podcast at http://www.podcastawards.com before November 30!): Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail [email protected]. Listener Jennifer asks: "Recently I've been in the process of turning vegetarian due to some ethical reasons. As an athlete I'm worried I won't be able to get protein in my diet due to the elimination of meat. Are there any substitutes I could make to help this? I've heard some controversy on soy and how it could actually damage our bodies, so I'm afraid to use that type of product. Do you think this transition is good for me as an athlete or will it only cause more damage in the end? Thanks Ben!" In my response to Jennifer, I reference this Kenzen Body Balance Meal Replacement drink, comprised of pea and hemp protein.  Listener Brad asks: "Greetings from Melbourne, Australia. My first question is, do you know of any effective ways to shed muscular bulk/ I remember hearing in one of your podcasts that you went through a bodybuilding phase in your past, and that your first few triathlons afterwards (specifically your runs) were some of the most painful races you’ve done. I am in the process of getting ready for a series of half-ironman races next year (our seasons are reversed) with the goal of culminating my season with a full ironman. Hence my purchase of the Dominator plan (great info, by the way). Here’s the problem, I’m coming off a year of intense CrossFitting which has sent my anabolic fitness through the roof, but bulked me up to about 90kg (I’m 178cm tall) in the process. How can I best get rid of this bulk? It’s killing my knees and back on the runs. I’m taking a full range of supplements at the moment based on your recommendations, however, I am hesitant to take any protein supplements. How did you shed your muscle mass? My second question relates to running efficiency. I am familiar with the Pose running method and am slowly building my proficiency in this technique. However, given a recent case of runner’s knee, I would like to incorporate a more targeted set of exercises geared towards strengthening my running technique. I’ve heard that Craig Alexander puts a lot of focus on building his core strength. I am currently doing lunges, one legged squats, fire hydrants and recently, hip hikes." Listener Jennifer asks: "I love your podcasts and all the advice you give to athletes and non-athletes. I have a nutrition question for you.  I eat alot of Vitamin A/beta-carotene products, and for the past couple months my hands and feet are starting to turn orange. The doctor tells me that in the long term I could be damaging my liver. Do you have any advice on how I could substitute some of my food products? I'm currently eating pumpkin puree mixed in with my oatmeal in the morning, and then after my workouts I tend to eat a sweet potato with some almond butter. I'm trying to stick to vegetable products that can give me carbs as well as some substinence to my meals. I don't want to have to deal with these oompa loompa features any longer and end up hurting my liver as a result. If you can give me some advice that would be great! Thanks Ben, can't wait to hear from you!" Listener Eric asks: "What do you think of the following website: 7 Reasons Why You Should NOT Eat Breakfast"? Listener Miguel asks: "Sometimes I do workouts (run, gym or ride) in the afternoon and I would like to know what is the best pre-workout meal at that time (after lunch and before dinner)?" --------------------------------------------- Special Announcements (please vote for our podcast at http://www.podcastawards.com before November 30!): 1) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 2) Ben Greenfield is just 6 weeks into his 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 testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. 3) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield! 4)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] add your name to the list. That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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. Upcoming episodes include expert interviews on Electrical Stimulation Devices, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.See omnystudio.com/listener for privacy information.

Click here for the full written transcript of this podcast episode In this free, November 18 audio episode, listener Q&A's on whether hormones are suppressed from endurance training, what to do about fat legs, question from a 430lb man, how many repetitions of a weightlifting exercise gives you the best results, and TWO bonus videos! --------------------------------------------- Featured Topic: This week's featured topic includes TWO bonus videos! Bonus Video #1: Ben demonstrates a very effective and short workout that you can do in your office! httpv://www.youtube.com/watch?v=w7ATrQPSwfE Bonus Video #2:Ben demonstrates to make a green super-smoothie (great for fat loss or nighttime snacking)... httpv://www.youtube.com/watch?v=t7NxXUNrHc8 Bonus Audio: Click here to download a recent audio interview that Ben did about his 7 Keys to Training For Ironman With Minimum Time Commitment Listener Q&A: Listener Greg asks: "Hi Ben, I've recently found your extremely interesting podcast. Thank you. Especially interesting was this last podcast as it is a topic near to me these days.I live in Canada and am what you call a serious hobby endurance athlete. I am 31, been doing endurance sport for 18 years. The first 12 years I competed as an elite cyclist. At 25 I quit this and started running marathons. I do it as a hobby, but 236 is my pr. In the past 5 months I have my blood tested 4 times and each time has shown low testosterone (aver 5.5 nmol/L) and also LH (aver 1.0 IU/L). I live in Canada so things move slow, I see the endocrinologist next week, where I expect him to schedule a mri as i understand this could be pituitary related. My question is, I know our hormonal system can be suppressed with endurance training. Can there be long term effects? I've taken this year the easiest in years (nagging injuries)so have not pushed it at all. Could the non recovering injuries be related as well to the low testosterone? Any suggestions on directions, questions to ask? Thanks a lot." Listener Miguel asks:"My name is Miguel and I'm 19 years old. I live and train in Lisbon, Portugal. I am a student in University and I am also a triathlete. As you know triathlon training requires much of my body and I have to eat lot of carbohydrates, proteins and fat. However, to perform better in future races I would like to lose some body fat percentage. It happens that I am skinny on my chest and abdominal area but fat on legs and butt so when I cut some calories I loose only fat on the abdominal area and not on legs and sometimes when I do that performance in training is worse. I weight 61kgs and measure 177cm. What would you recommend me to do?" Listener Jon (430lbs) asks: "I got out of the Navy in 1998, I weighed 205 lbs stood 5 foot 10. I have a large frame for my size. I had a problem adjusting to civilian life and developed depression. Since I was a little kid, I have had Sleep Apnia. It never manifested itself until I got bigger. I am not sure when I went so far down hill but I got there. I used to be a gym rat, loved to run and have fun, etc. but now I can barely walk. I don't want to do the lap band thing. In 2007 I almost died and wound up in the hospital, I also developed cellulitis or lymphedima depending on which doctor you ask. So when I get sick my leg gets infected and blows up requiring a 3 day stay in the hospital requiring alot of meds. I have figured out what medication and just ask for a running prescrip[tion so if I do feel sick I take some to keep the leg under control. Anyway I am telling you all this because I have 3 kids and a wife, I would like to be here to see them grow up. I need help. I have a total gym... I don't even think about going to an actual gym because people look at me like a freak because of my leg enough just walking around. Lately my back has started to bother me and so has my left knee (the side of the infection). Anyway, I mentioned earlier that I had gone into the hospital, well they hollowed out my throat taking out the uvela and tonsils, since then I do not have trouble sleeping. Before my blood pxygen count going to my brain was around a 35 now it's like a 95 or better, so now that I am awake and more alert, I can concentrate on other things. I want to get off my ass and get moving, but I have been dormant so long it is really difficult. Long story short, I downloaded your e-book and now an writing to ask for any advice." --------------------------------------------- Special Announcements: 1) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting in on the next order, which will be triathlon shorts with a triathlon top (pictured at right) simply e-mail [email protected] to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: "Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers, hat, vest, jacket and tri-suit!  Thanks!" httpv://www.youtube.com/watch?v=Kwt136vOhRU 3) Ben Greenfield is just 6 weeks into his 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 testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] add your name to the list. That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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. Upcoming episodes include expert interviews on Electrical Stimulation Devices, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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 free November 3, 2009 audio episode, I interview Dr. Roby Mitchell about the swine flu, and answer multiple listener questions about Ice Baths, Carbonated Water, Anorexia, Triathlons, Muscle Spasms and much more! Featured Topic: Dr. Roby Mitchell consults world wide with  physicians interested in transitioning their patients onto regimens that take them off drugs and on to healthful regimens using nutrition, exercise, bio-identical hormone replacement, and targeted supplements. and takes a very unique stand on the swine flu "epidemic".  In our interview, Dr. Mitchell includes the following topics: -Who needs to be vaccinated against the swine flu, and why... -The potential dangers of vaccination if you don't actually need it... -The exact supplements you should be taking to protect yourself from the swine flu... -How to protect your body before you get on planes, trains and the subway...(including "Oil of Oregano") -What you should do about your children and the swine flu... -How hormone and steroid levels drastically affect your potential immunity to the swine flu... -And much, much more! Be sure to check out Dr. Mitchell's website by clicking here. Listener Q&A: Listener Patrick  asks: "I'd be interested in knowing the latest info on ice baths: - Are they helpful or full of hype? - What's the ideal temperature range and immersion time? - Should it be done before or after a warm post-workout shower? - What to do about the grunts/screams/explicatives on initial immersion?" Listener Mark asks: "In an effort to give up soda, i have started to drink carbonated water (Wegmans brand) which is naturally flavored.  I drink roughly 36 ounces per day.  Are there any health risks associated with drinking carbonated water?  I have recently heard that the carbonation depletes your body of calcium....is this true?" Listener Chantelle asks: "I don't know if you have ever addressed this one before, but one of my near and dear friends is addicted to laxatives and then exercises almost to the point of anorexia. But she doesn't know how to get off the laxatives because then she becomes constipated and that, of course, makes her feel fat. She eats a lot of high fiber foods, but even just a bit of salt or bread makes her constipated. Would this be something that you would ever address as far as what she should eat, how to quit, etc?" Listener David asks: "I started listening to your podcasts and really enjoy the informative topics and am slowly making my way through the archived podcasts. Great stuff by the way.   I am a triathlete with 3 IMs under my belt, and as we enter the off-season I am presented with a fork in the road decision.  Last off-season I subscribed to a training regimen counter to the conventional mainstream in which a training season begins training one’s base and performing long, slow distance workouts at relative mild intensities. Last year my off-season consisted of short duration (hour or less), small volume, but high intensity bike and run workouts to build pure speed.  I got significantly faster by several minutes in 10K runs and increased my functional threshold power (watts) on the bike by about 15% during the off-season time. Then as the real training season began, volume and longer duration workouts were put on top of the new speed --- in other words… speed first then build distance on top of that speed.  This was quite successful for me last year as I had several breakthrough performances and PRs in several olympic and half-iron distance triathlons.  This training philosophy is almost opposite the mainstream ---- build base (ie. long distance, mild intensity), then race specific speed as one nears a race event. My fork decision currently is the two training philosophies above.  Many friends insist my prior year speed first approach is crazy, a crash-n-burn approach and adhere to the mainstream approach and that I was just lucky last year.  I am curious on your opinion on these two different training approaches, and possibly if other approaches may also be worth considering as a new off-season and soon to be training season begins?  Thank you." Listener Eric asks: "I have a few swimming questions that I would like to hear you answer. 1. I am training for open water triathlons where I wear a wet suit but swimming in the pool without one.  I have heard some people say that I should use a pull buoy when I train to simulate the wetsuit buoyancy but read an article that says stay away from toys.  Does the pull buoy help and if so, what frequency should it be used when training? 2. Swimming is something that I never really did until about a year ago when I decided to start doing triathlons.  One thing that I never learned how to do when I was growing up was the flip turn or any other turn method for that matter.  When I reach the wall at the other end, I usually stand up for a second or two and turn around.   I'm sure that is probably cheating, but should I spend time learning to do some other type of turn when my competition will be open water, which has no turns? 3. I read the article that says to use no toys, but I travel alot and many of my swim training days are either replaced with extra runs or done in  a hotel pool while I am on the road.  I saw a bun-gee cord that you can strap to your legs and swim in place, which is ideal since most hotel pools are not big enough to get a good workout in.  My question is are there negative side effects to something like this or is that a good investment for when I travel?" Listener John asks: "How can someone train for am ironman for 8 months and cross the finish line with saddle bags. I mean, all that endurance training, and the body responds with smooth no definition. I can;t figure out if it is diet, not enough weight training, or to much endurance training, that does not allow the body to get cut up and muscluar, not like a body builder, but like maybe a cross between a bodybuilder and an athlete." Listener Eric asks: "I took many of your supplements last year and will continue to do so this race season.  In putting together my supplement plan I have a question. 1) On the Enerprime Superfood Multi-Vitamin what is better to have or use?  The powder or capsule? or is it better alternate both for different uses - powder to mix w/ drinks and smoothies?  Would there be a need to take in more than the recommended dosage of 6 capsules? 2) Is there any benefit to the auto-ship, i.e. no back order delays, and/or continued discounts. 3) Have you ever given it any thought to do a podcast on electric stimulation devices.  Are they actually good for recovery, strength training, Pros & Cons, and any side effects. 4) I'm looking for new ways to help offset some of the costs of this sport.  This past year I helped bring in a few sponsors to a new bike club that started in our area.  The money from the sponsors, and memberships was to help offset the cost for race fees, and Tri/Cycling gear.  The ring-leader had a scattered brain approach, and mismanaged the money so the only thing we benefited from was a small discount on some high end LG gear. This year I'm looking to possibly break off on my own for sponsorships, and maybe expanding it to products that I actively use during a race and training.  I'm no pro, but can the average Joe get GU for example to sponsor/donate/discount their products? My training partner (who qualified for KONA this year) and I have been asked to race for a local charity team to help bring awareness and raise money for Duchenne Muscular Dystrophy (DMD).  Maybe it would be easier to bring in sponsors this route?  What are your thoughts? If you don't mind, at your convenience maybe we could discuss your experiences? or give any advise?" Listener Erin asks: "Hi Ben, I have been reading you e-health handbook.  Thank you for all the helpful information! I have a question for you that has no easy answer, but I thought it worth giving it a try. Whenever I participate in an excercise program, my trapezius muscles seize.  I have trigger points that react the second there is any stress on the area.  I have slight scoliosis at the base of the neck which forces my head slightly forward. I avoid any exercises that might aggravate them, but I still end up in pain that ends up in a migraine from the compression on the base of my skull.  I have been to the doctor, the osteopath, the physio, and trainers, but other than new stretches, which I do religiously, it has not helped.  I am trying to work on my core muscles to support them, but even doing those I have to be very careful. I know some people suggest exercising the muscles themselves to increase blood flow, but that would cause them to seize so quickly that I would be nauseous within minutes. I need to find a way to exercise that won't end up with me incapacitated from pain.  Even cardio using the arms can do it.  I do what yoga stretches I can to support my posture. Is there any way to really isolate those muscles during a work out to avoid using them?  I am already very careful with my head and don't do anything that may stress the neck. Anything could be helpful, thanks in advance." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. ----------------------------------------------------------- Special Announcements: 1) Ben Greenfield now has a pre-written holistic Ironman nutrition plan that is specifically designed for TrainingPeaks. Whether you have no clue what TrainingPeaks is or you already have a TrainingPeaks account and want to import the meal plan to your training calendar, you can check everything out by clicking here. 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting in on the next order, which will be triathlon shorts with a triathlon top (pictured at right) simply e-mail [email protected] to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers,hat, vest, jacket and tri-suit!  Thanks! httpv://www.youtube.com/watch?v=Kwt136vOhRU 3) Ben Greenfield is just 6 weeks into his 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 testing. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] add your name to the list. 6) And finally...the bonus video - Ben Greenfield's Jamaican Triathlon Adventures! httpv://www.youtube.com/watch?v=XRI8fhU3BnY ----------------------------------------------------------- That's all for this week! 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. Upcoming episodes include expert interviews on Hormone Fluctuations in Male & Female Athletes, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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   This October 28, 2009 free audio episode is jam-packed with new content, and includes the following topics: powerful motivation techniques for exercise and sports, nutrition news from the Ironman Medical Conference, and massive diet and exercise Q&A! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player, just e-mail [email protected] 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! Just click here to go to the BenGreenfieldFitness iTunes page and leave feedback. Upcoming episodes include expert interviews on the "Real Truth About Swine Flu", "Hormone Fluctuations in Male & Female Athletes", and "What To Do At The Gym This Winter".  Finally, remember all the time put into producing this podcast for you, and consider donating to our showor your supporting the show by grabbing any of the BenGreenfieldFitness active singlets, hoodies and hat available in the BenGreenfieldFitness clothing store. Featured Topic: We've had many of you listeners ask for an episode on motivation and sports psychology. So we got a sports psychologist on the show! With a background in collegiate sports, strength and conditioning (CSCS), and a doctorate in sports psychology, Dr. Bernie Holliday now teaches mental toughness to warriors at the Army Center for Enhanced Performance, and in our interview, he discusses: -How to create for yourself what he describes as a "goosebump goal"... -Why lack of motivation can take place during competition or exercise... -What comes first - mind over muscle or muscle over mind... -How the world's best motivate themselves to exercise, workout, or rise to a new level... -Dr. Holliday's top tips and tricks for self-motivation and pushing yourself through the toughest events... -How different personality types respond to different types of motivation... -And much, much more! In addition to his advice during this interview, Dr. Bernie Holliday has two book recommendations to add to your motivational sports psychology reading list:Golf Is Not a Game of Perfect andNot About the Bike. ----------------------------------------------------------- Listener Q&A: Listener Sarah Asks: "Hi Ben, I was wondering what you think about the I Can't Believe It's Not Butter spray.  I have a hard time believing that there is no big amount calories in it but can't find much online that tells me anymore details about it.  Do you have anymore insight about the good or bad of it?" Listener Chuck asks: "Here is a question for you.  I love steamed vegetables like broccoli and spinach, etc.  I usually have a large serving along with my dinner each night.  Is it ok to have a really large portion of vegetables, or should I stick to an appropriate portion size like everything else?  I figured since they are low calorie and healthy its alright, but I don't want to over-eat.  Thanks a lot, I really appreciate it." Listener Charles asks: "Hey Ben. I have a couple questions for you this week I was hoping you could answer.  The first parallels the one I asked last week about how much steamed vegetables one can eat.  I steamed a butternut squash yesterday and had that as a side along with some brocolli and chicken for dinner.  Should I treat foods like butternut squash or acorn squash as carbohydrate side dishes (same as a sweet potato or brown rice) or would they count as a vegetable?  Would it have made more sense to balance that meal by having the chicken, butternut squash, and some brown rice? Second, I have read a couple articles lately on "cheat meals/ days" and the importance of them.  The principle makes sense-not completely depriving yourself so that you will stay mentally healthy as well as be more likely not to binge and to stay on your program.  Some of the articles also talked about the effects these cheat meals or days actually had on the body.  The theory was that by eating a cheat meal, like a large burger and fries with a shake, the calories would shock the body and spark the metabolism, making it work differently than the consistent foods it is used to receiving.  Some went as far to say that the muscles would store the fat as energy and would burn it in the next workout.  I don't know about that last part, but the rest of the theory seems plausible.  What's the truth? Lastly, in the last e-mail you sent out on "How to get fat" you criticized Ensure drinks pretty hard.  I clearly understand why, but on the other hand, would you advise everyone not to drink them or similar products?  When I was in-patient for my eating disorder a couple years ago, we were given Ensure Plus as supplement to help put on weight in a more nutritious manner.  I was advised to keep drinking them once I got out until I reached and maintained my goal weight. Training as hard as I do, I still drink 1-2 Ensure Plus a day, usually mixed with protein powder and a banana as an evening snack (my all-time favorite, by the way).  I figured this was a better way to get healthy calories (the overall calorie level being something I still worry about often) than other options.  Is it ok for someone like me to drink Ensure or are there other options?  Like whole milk?" Listener Bob asks: "Hi Ben I am a new listener to your podcast and love the show. Please can you direct me to a good multi vitamin and give some information vitamin absorption. I have always been told that vitamins just make expensive urine. I have also ran across this new company called activz9. I am in the process of going over all the material on your website now. Having been out of the exercise and nutrition frame of mind for some 8 yrs now, it is a little overwhelming. In 2001 @ 40 yrs old I did my first and last full I-man in Oceanside Ca. (12hrs: 15mins) while really not knowing much about nutrition and training. Now a few pounds later and not much exercise I want to return to exercising and more important I want to start eating healthier. In the next few years I want to go to Kona Ironman. Thanks." In my response, I mention that I have now added two different "women's specific multi-vitamins" to the approved supplements list: EnerEssenceI and EneressenceII. EnerEssence I assists a woman's body in maintaining normal menstrual cycles and promotes a healthy reproductive system. It sets the stage for the future health of your immune, skeletal and cardiovascular systems. EnerEssence II meets the increased nutritional needs caused by physical stress and changes during menopause and supports hormonal balance, helping to make your transition a smooth one. Click here to learn more about either form, or about Enerprime, the multi-vitamin that I personally take. You can also e-mail [email protected] if you have questions about women's specific multi-vitamins. Listener Heidi Asks: "Hi Ben, I am a new listener and I think I am addicted to your pod-casts. THEY ARE GREAT! One question for you.  I was just diagnosed with Mono--YUCK. I used to be in the gym doing cardio and weights nearly every day but now, I have zero energy and have packed on about 10lbs. Its really frustrating because I know that I need to get back in the gym, but just going to work drains me. WHAT CAN/SHOULD I DO? Thanks so much." Listener Eric asks: "I have seen Pro triathletes ride in their Ironman races carrying only one bottle that is typically tucked behind their seat.  I have never seen any other evidence of other ‘places’ or potential sources (like bulging jerseys w/ gel packs, etc.) for fueling needs.  Are these people just so well trained that they simply do not “need” to fuel much during their 112 mile ride, relying on their fat stores as fuel? If that is the case, how the heck do they do that?  Genetics? Training?" Listener Jason Asks: "My question is about weight training in the off season. In the past coming from a mindset of weight training for mussel size I have always lifted in a Olympic style of lifts, but now going into my 5 season of triathlon I am considering a more core style of training. The workouts that I have looked at as far as mass produced are P90X, Cyclo-Core, and the book Tri-power.So my question is if I only have 2-3 days for strength what should I focus on, or if I have 3 days what do you think of doing 2 core workouts and one Olympic workout?  I  have seen a improvement in my run from a little more core work out last year but I am not sure how to judge my core fitness to give myself the appropriate workout. PS I really appreciate your podcast and all the great information on diet and exercise that you put out there, I think that you are making a difference in the fitness level of America!" Listener Ace asks: "Hey ben! I'd like to suggest a topic for one of your upcoming podcasts. i am very curious about the impact of triathlon or heavy training on the female's reproductive system. there seems to be two paradoxical cases: - female triathletes (pro or non pro) who manage to have kids, despite being on the pill for many years of training (to avoid menstruating during races/training) - female triathletes who have apparently 'permanent' amenorrhea, and are not sure if they ever can have kids. also: - between progesterone, estrogen and testosterone, which one an amenorrheic (?) athlete lacks and what impact does that have on the long term? - if the athlete has a healthy diet and had enough calcium, potassium, vit D and magnesium in her diet, can she still risk having osteoporosis? It'd be great and very informative to have a specialist on the topic and have them milk the subject dry. btw, there was a thread on slowtwitch about 'do women/elite have sex drive?' that go over some aspects of these questions. Thanks!" Finally, listener Brittany has a call in question about Swine Flu, and listener Nick has a call in question about road bikes vs. triathlon bikes. Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. ----------------------------------------------------------- Special Announcements: 1) Ben Greenfield now has a pre-written holistic Ironman nutrition plan that is specifically designed for TrainingPeaks. Whether you have no clue what TrainingPeaks is or you already have a TrainingPeaks account and want to import the meal plan to your training calendar, you can check everything out by clicking here. 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting a jersey and shorts, tri-suit, or tri-shorts and tri-top for yourself, simply e-mail [email protected] to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers,hat, vest, jacket and tri-suit!  Thanks! 3) Ben Greenfield is just 4 weeks into his 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 testing. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] add your name to the list. ----------------------------------------------------------- That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [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. Upcoming episodes include expert interviews on the Real Truth About the Swine Flu, Hormone Fluctuations in Male & Female Athletes, and Optimizing Biomechanical Movement Patterns During Exercise.  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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 October 21, 2009 free audio episode: understanding your "fat-burning zone", how to break sugar addictions, what number of weightlifting repetitions gets you the best results, a new women's multi-vitamin, mercury in fish, and how tape can fix injuries. Featured Topic: Athletes and weekend warriors are constantly searching for new ways to manage nagging injuries, or allow them to compete in their basketball league, 5K or triathlon without aggravating a sore spot. The latest solution comes in the form of something called "Rock Tape". To give you a more thorough understanding of Rock Tape, I conducted an interview with one of the designers of Rock Tape, Greg van den Dries. During our discussion, Greg explains the concept behind taping your injuries, the difference between Rock Tape and traditional "kinesiology" taping, who can benefit from Rock Tape, and which injuries it can actually be used for. For an example of Rock Tapein action, check out the video below, where Greg uses a taping technique called "The Zapper" to teach you how to quickly address an injury anywhere on your body: httpv://www.youtube.com/watch?v=x9VFFjaGS-g If you like what you see, then surf over to Rock Tape where they're offering an exclusive 10% discount to anyone who uses the special discount code "greenfield"! Listener Q&A: Listener Todd asks: "My question this week is around nutrition and curbing sugar craving, especially at night. I'm working hard to control my insulin levels during the day, and for the most part am doing well. However, after a modest dinner I find myself having the strongest cravings for sweet.  I am using whole fruits and nuts during the day, and complex carbs before and after workouts. Is my body trying to tell me something with these cravings (i.e. something I'm not getting during the day), or is this just part of breaking the sugar addiction?  Anyone else having this challenge at night?" Listener Ace asks: "I follow your podcasts on a weekly basis and read your articles very frequently. i am an avid triathlete and watch mu nutrition very carefully. however, i am a tuna-fish freak, full-protein-packed food source, affordable and very tasty! however, i have  read tons of articles about the potential hazard mercury (and maybe other toxins) poses via canned tuna consumption. Any thoughts/solid research studies on this? How can one substitute ? Also, do you think that, even w/ 6 cans of tuna/week (lunch), the potential harm of mercury can be hindered if the diet consists of tons of raw fruits and veggies, mainly greens? Finally, any tuna species that is less prone to toxins than others (light vs albacore or yellow fin)?" Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. --------------------------------------- Special Announcements: 1) Click here to fill out the new survey on water! 2) We've mentioned the HCG diet a few times on this show, which is a special supplementation and nutrition protocol designed for men and women who have tried literally "everything" for weight loss. You can see the progress of one of Ben Greenfield's clients in the video below. If you have questions about whether or not the HCG diet would be right for you, just e-mail [email protected]. httpv://www.youtube.com/watch?v=OCXvjk6J_dY 3) Ben Greenfield has now added two different "women's specific multi-vitamins" to the approved supplements list: EnerEssenceI and EneressenceII. EnerEssence I assists a woman's body in maintaining normal menstrual cycles and promotes a healthy reproductive system. It sets the stage for the future health of your immune, skeletal and cardiovascular systems. EnerEssence II meets the increased nutritional needs caused by physical stress and changes during menopause and supports hormonal balance, helping to make your transition a smooth one. Click here to learn more about either form. You can also e-mail [email protected] if you have questions about women's specific multi-vitamins. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] to add your name to the list. --------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include an interview on sports psychology and motivation.  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store. 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 October 14, 2009 free audio episode, I cover the following topics: bio-identical hormone replacement therapy, how older athletes should train, hamstring injuries, and  triathlon training camp details. Featured Topic: This week's featured topic is an interview with T.S. Wiley, who is the creator of The Wiley Protocol and an expert in bio-identical hormone replacement therapy (BHRT). The heart of Wiley’s endocrine research is based in chronobiology and circadian rhythmicity, and rests on the simple fact that the circadian clock in every cell of every human body measures one spin of the earth, and the moon tracks 28 days 13 times in one revolution around the sun. This light and dark cycle response on hormone receptors has evolved the 28 day menstrual cycle embedded in the physiological make-up of all women. That’s why replacing hormones for women with static one-time-a-day, same-amount-every-day, dosing has been so unsuccessfully lethal that most women get sick and some women die whether they take synthetic or bio-identical hormones in such a non-natural regimen. After years of research, T.S. Wiley created The Wiley Protocol, a patent pending delivery system consisting of bio-identical estradiol and progesterone in topical cream preparations dosed to mimic the natural hormones produced by a twenty year-old woman. The creams and their amounts vary throughout the 28 day cycle to mimic the hormone levels of youth. The Protocol is the only bio-identical hormone replacement therapy (BHRT) that has ever been developed under the scrutiny of a practicing oncologist. And now, developments are also being made for men! During the course of our discussion, Dr. Wiley explains: -why this is a crucial issue for not only women, but also men -the severe problems with current hormone replacement approaches -the best way for you to find natural hormone replacement therapy where you live -BHRT considerations for athletes, men or even couples trying to conceive -why girls are now developing so much earlier in life -and much, much more... To learn more visit the website of The Wiley Protocol or e-mail [email protected]. --------------------------------------- Listener Q&A: Listener Paul asks: "First off, love your podcasts.  Always tons of useful information.  My question is on triathlon training for older athletes (60+).  I'm 61 yr. old and have been running for 32 yrs. All the training regimens I read about seem to be geared for the younger triathlete.  What kind of adjustments should an older athlete make in relationship to training mileage, intensity, and recovery for the Ironman distance. Any help would be appreciated." Listener Gord asks: "Hi Ben, I really like your pod cast and enjoyed your coverage of Kona. I need your opinion on a problem I am having. This past season I had problems with my hamstring, I began having ART at least two times a week beginning in June. This had no results , however today during my visit my ART  specialist suspected that I may have a S.I. joint misalignment and could be causing my Hamstring issues. I remember you had a show on the S.I. joint , but truth be told I didn't pay much attention to it....now you got my attention. Could a S.I. joint cause Hamstring tightness and pain? Could you please tell me the episode # again so I could relisten." In my answer to Gord, I reference the convenient Ben Greenfield Fitness podcast feed, which lets you quickly access any of the previous podcasts (in this case, I tell Greg to listen to Podcast #13 and #49). Listener Jason says: "I just wanted to give you some feedback on advice that you gave me  recently. you might remember in september i did my first sprint tri and had severe stomach cramps on the run leg as i over fueled and over hydrated. well i recently competed in the US open sprint event which was a little longer than the other one however the run was the same distance. I took your advice and had a small breakfast 2 hours before the race,  had a couple gu's during the race and only consumed about three quarters of 1 water bottle as it wasn't hot, in fact it was in the 50's. after the 800m swim and 40k bike ride we had the 3.1 mile run which my previous time was 28 minutes with the cramps. with your  advice i smashed that time by 5 minutes finishing it in 23 minutes and  finishing 5/45 in my 30-34 age group and 31st overall." Listener Rex says: "My wife is a nurse who has trained our children on nutrition and healthy eating.  Just prior to your announcing your revised Shape 21 program a few months ago, I was planning to start on another fitness program.  My son tried to talk me out of it because the suggested supplements did not meet his standards of being "good for you" ("garbage", "chemicals", and "poisons" were the words he used). Just before beginning, I received David Morgan's email that contained his recommendation for your services.  I checked you out, liked what I read about your Shape 21 program, waited for its release, bought it when it became available, and began the program.  My son also reviewed the program when it arrived and gave it his "thumbs up" for being healthy and effective.  I've been through the book twice (beginner's level). Results have been gradual but measurable (weight, blood pressure, belt size).  My son and I have been very pleased. I'm writing to say "thank you" for taking this holistic approach.  I'm glad someone does." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. --------------------------------------- Special Announcements: 1) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2) Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail [email protected] to add your name to the list. --------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include an interview on RockTape and kinesthetic taping,  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store. 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 free October 5, 2009 audio episode special edition recorded from Kona, Hawaii: what you don't know about bone density, recommendations on food combining, healthy saturated fats, whether you burn more calories in hot weather, off-season training tips, how to become a better cyclist and Ben's Ironman 2009 Hawaii Coverage from http://www.everymantri.com (link will open in new window so you don't have to close this one!) . Featured Topic: In today's featured topic, I interview Dr. Carolyn DeMarco. Dr. DeMarco is the author of the The Bone Building Solution - (2006) and the best selling book on women's health, Take Charge of Your Body, Women's Health Advisor (Well Women Press, revised 1997). Recommended by women's groups across the country, this book is the gold standard for women's health information. Her 2nd book is a mini-encyclopedia on natural remedies, Doctor DeMarco Answers Your Questions (Well Woman Press, 2000). Click here for an Amazon list of Dr. Carolyn DeMarco's fantastic books! During the interview, Dr. DeMarco stresses several important points, including: -Who needs to worry about bone density (hint: not just older females)... -The underlying causes of low bone density.... -The best supplements and foods to put into your body to increase bone density... -The increased risk among some people who begin building bone density too late in life... -And much more! ----------------------------------------------------------------- Listener Q&A: Listener Christine Asks: "Hi Ben, I just tried a hot yoga class and a friend of mine mentioned that you can burn up to 1000kcal per 90 minute session. This seemed to be on the high side & I got real curious about it. A quick google gave me an estimate of 300-1000kcal per hour.  I understand that my heart rate goes up and the heart works harder to keep me cool, but does my system really work that much harder to burn so many calories? I did an experiment after my tabata workout at the gym and got into the sauna. After about 5 minutes my heart rate was about 85 bpm and after about 10 min it was close to 100bpm. I plugged in two numbers into a calculator I found at http://www.triathlontrainingblog.com/?page_id=483. The first was my resting HR in a hot environment of 100bpm and the second was an estimate of my max HR doing hot yoga, about 160bpm. The calculator gave me  361 and 942 calories respectively.  I don't know my VO2 max so just used the suggested number of 35. I don't know the math behind the calculator, but was wondering if this is an accurate way of estimating calories burned in warm/hot environments (with heart rate) or if you know of a better way. I often see weight trainers at the gym all bundled up in sweats and wondered if this is really a good way of burning more energy and if I too should bundle up and hit the hot yoga class or sauna more often!" Listener Chuck Asks: "I had a question on choosing real butter vs. trans-fat free margarine products so I went back and listened to podcast 12 where you talked about butter and saturated fats.  As you discussed, I've read a lot lately about the a moderate amount of saturated fats from butter and other products being healthy for the body.  From the natural, unprocessed sources of course.  With regards to this, are all saturated fats equal?  Would the saturated fat in butter be the same as that in bacon and the same as that in say a 96% lean ground beef?  Obviously, the overall consideration here is the amount of total fat in each product when it comes to making decisions about which to eat (bacon has more then lean beef).  But in terms of the saturated fats in these various foods, are they all equally "healthy"?" Listener Todd Asks: "Ben, I listened to this Podcast #53 and #62, and have to say I was blown away. I had no idea that the typical non-pro athlete had access to this level of nutritional analysis. Thanks for being the guinea pig, and sharing your results. My question is that if you had to choose between Performance Testing (i.e. Blood lactate threshold testing, VO2MAX, etc.) or this type of testing from Bioletics, which one would provide more/better insight to your optimal performance? I think I already know the answer, but was curious to hear your take on this." Listener Rob Asks: "Have you ever come up with what type of foods to eat with each other?  We usually only eat beef once a week and when we do eat it it’s usually with vegetables, but wanted to know if you have ever put a plan like that together." Listener Cindy asks: "If I plan use the Triathlon Dominator Package to do an IronMan in November 2010 – what should I be doing during the months of November 2009, December 2009, and January 2010? I’m also interested in post IM." Also, Chuck calls in with a question about how to become a better cyclist, and Jason calls in with a question about the off-season of a triathlon. Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1) The special release of the Triathlon Dominator Package is just 4 days away! Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 Time to found out the truth about the hidden health risks inside the body of a personal trainer and nutritionist! In this September 30, 2009 free audio episode, I discover the results of my blood, urine and saliva testing for ferritin, vitamin D, essential amino acids, blood pH, testosterone:cortisol ratios, magnesium and calcium breakdown, as well as the outcome of the metabolic typing questionnaire - all tests performed by a company called "Bioletics". The reason I chose to have these tests performed by Bioletics, which is operated by physician Dr. Richard Cohen and pro triathlete/health adviser Tim Monaco, is because it actually allows people to test for all these variables from the comfort of their own home. I didn't have to get shuttled between six different doctors, labs, and clinics. I did this all in my kitchen. So who needs to listen to this episode? -The serious athlete, recreational sport enthusiastic or weekend warrior who wants to truly optimize their performance, health and recovery... -The aging individual who wants crucial information that will allow for lasting and vibrant youth... -The person who wants a scientific solution to weight gain, low energy levels, chronic fatigue or frequent illness... -Anyone who really, truly cares about what is going on inside their bodies, and how they can optimize their health... It is highly recommended that as a supplement to today's podcast, you also listen to Podcast Episode #53 if you haven't already, because during today's podcast, Dr. Richard Cohen and Tim Monaco present to me a comprehensive breakdown of each test for the six crucial internal performance factors we discussed in Podcast Episode #53, speaking in detail about what each test means, and how I personally fared. Chances are, if you exercise frequently, then you spend many, many hours trying to get fit, get thin, or get faster. Taking this concept to the next level, if you are a triathlete (as many listeners to this show actually are) then you spend hundreds or thousands of dollars on gear and countless hours training every week. But either way, you 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 this podcast, you'll not only know exactly what to do and exactly how to get tested from the comfort of your own home through Bioletics, but you'll also see just how healthy, or unhealthy, a personal trainer, nutritionist and triathlete can actually be. If you're ready, just go to the Bioletics website or e-mail [email protected] . Finally, in this podcast, I also answer a question about eating before a marathon, and answer all the questions I've been getting about the brand new Triathlon Dominator Package. ----------------------------------------------------------------- Special Announcements: 1) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)! 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 free September 23, 2009 audio podcast: everything that's wrong with current farming practices and what you can do about it, how to eat and drink before a long run, if Nutella is good for you, running on a treadmill vs. running outside, recovery from overtraining, oral magnesium supplementation, the latest news from the Journal of Strength & Conditioning Research and tons of information on preparing for an Ironman triathlon. Special Announcements: 1) In this podcast episode, Ben reviews the latest news from the Journal of Strength & Conditioning Research, including: the effect of low cadence vs. high cadence interval training on cycling performance, the effects of compression garments on recovery, the effects of recovery interventions on consecutive days of intense exercise, and apnea training effects on swimming coordination. 2) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 3. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   4. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- Featured Topic: Today's featured topic is an interview with Winston Kao - a Biologist, Agra Researcher/Consultant and Inventor of the "Go Beyond Organic,"farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. During our interview, Kao discusses: -why today's farming methods are outdated and completely wrong for supplying us with healthy food... -what it's going to take to change the way America gets it's food... -which time of day to water your garden and why... -why reverse osmosis is unhealthy water restructuring technology and exactly which type of water you really should be using to drink and grow your food.. -his method to "neutralize" sea water so that 8% to 25% could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content... -his method to break down rock dust rapidly for the purpose of soil remineralization so that we get more minerals from our fruits and vegetables... -his applications that have resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively! -how organic hydroponics works, and exactly how to use it... Listener Q&A: Listener Scott asks: "You provided some great responses in last week's podcast regarding pre and post workout nutrition for fat loss and sprint triathlons. I'm wondering what recommendations you have for fueling and hydration prior to runs.  I've been working on increasing my run distance and am up to 8 miles with a 9 minute mile pace.  I've been following your Shape 21 meal plan, so what I eat prior to running varies based upon what the plan recommends for breakfast.    I usually wake up, eat breakfast, drink 16-24 oz of water, then let my stomach rest at least an hour.  I'll then go on a run and typically have a berry shake or cinnamon-banana shake after my run, followed by more water.  You mentioned avoiding fats and protein for breakfast prior to a race or endurance form of exercise.  What suggestions do you have?  Thanks, Ben." Anonymous Listener asks: "I have a question in regards to my training and energy levels.  Lately I have been feeling incredibly tired and really have no motivation to go to the gym to lift or do my tri training.  I will finish work and have to force myself to go do a workout instead of just going home and going to sleep.  I know I'm not getting enough sleep, but are there other factors that could be adding to this?  I'm falling asleep at work too.  I can prevent this by getting some caffeine in my system but try to limit this if I can. I've read that over training can lead to loss of motivation, but I don't know if that's a reason. In a second half to the question, I have a few more races before my last race on October 17th, would it be a good idea to maybe take some time off after that race?  I've heard that after long training cycles that athletes should take some time off or light to recover, but I've never done this.  What are your thoughts?  Thanks a lot and I appreciate all your advice and help." Listener Chuck asks: "Hey Mr. Greenfield, I remembered another question I have but its completely unrelated to the other.  Is Nutella alright to eat occasionally?  I know its not the same as peanut or almond butter by any means but it is made from Hazelnuts so I assume its not horrible for you. What are your thoughts?" Listener Tonsy asks: "Thanks for answering my question Ben. I run in a 400 m track now that's away from everything, it's in the middle of a horse-track that I sometimes run on but that also passes under the most congested bridge in all of Egypt, so I'm kind of iffy about that. As for running on a treadmill I always notice that my HR rises much easier on a treadmill than anywhere else and hitting higher speeds makes my HR go through the roof. Is this something that needs adaptation or what? After training on a treadmill for a while would I find that the speeds I can actually hit outdoors are higher than those I run at on the treadmill?" Listener Lou asks: "Thanks Ben for posting the video of Carolyn Dean. She talked about the importance of magnesium. You also talked about it in some of your shows. I would like to know what is a good oral supplement type to take? Thanks, Lou." In my response to Lou, I reference Magnetic Clay transdermal magnesium and Mt. Capra Mineral Whey. Listener Andrew asks: "Just purchased your 36 week ironman training plan.  Look's great!  I just have a few questions I was hoping you could answer. On the first day of the plan you mention strength training sessions in the gym, but in looking over the plan I don't see any scheduled.  How would you recommend I integrate strength training into the plan?  Do you have some general guidelines in terms of how many days per week and duration?  On days when I strength train, do you recommend doing so directly before or after a run/bike/swim workout?  Also, are strength training sessions something that I should plan on phasing out after week 10? And finally, on days where multiple workouts are on tap, is the intention that one be completed in the morning and one later in the day? Coeur d'Alene 2010 will be my first ironman, so any advice would be greatly appreciated.  Thanks for the help, Ben!  I'm a huge fan of your blog and podcast.  Keep up the great work!" Listener Christiann asks: "Hi there Ben, I wanted to get back to you to thank you for answering my question in the podcast #58. The advise has been very helpful. i got vitamin D, digestive enzymes, probiotics, liquid magnesium and have been using since the podcast and it has helped a tremendous amount. i just finished the Grand Columbian Triathlon and my recovery is so much better than the CDA Triathlon was. i actually placed second in my age division.  So my next event is wildflower half iron next year. then ford Ironman cda. it will be my first half iron and first ironman. i am very interested in meeting with you to find a program that would best work for me. there is a 36 week training program and a 25 week program. i am unsure of what i need to do through the winter to set me up for next year. i have been strength training 3x week and i swim 2x week,bike 3x week and run 1x week. i havent run much do to the IT band problem i was having. It has gotten much better with regular massage and chyro appt 1 or 2x a month. i plan to increase my running 3x week if i can. i know there is a build and taper to doing half irons and ironman events. i would like to improve in all areas of the triathlon and be faster. ive been told i dont need to really train till march for ironman due to my current abilaty..however i dont feel that is correct. i need to find out where my weak points are and how to strengthen them in time for next years events. i tend to overtrain a lot. i have a hard time takin days off. im hopeing with a structured program i will have better training sessions and recover better. im not sure where to start though.  Please get back to me on what the first step is to getting started. Thanks again for everything." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 Topics discussed in this free September 16, 2009 audio episode: everything you need to know about reducing your heart attack risk, water intake during exercise, protein:carb ratios for fat loss, detox and rashes, thyroid medications, testosterone, doping, drafting, and is too much produce a bad thing? Featured Topic This week's featured topic is an interview with Dr. William Davis, the author of "Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque".  As a practicing cardiologist, Dr. Davis became deeply dissatisfied with the conventional approach to heart disease and created the Track Your Plaque program to help others apply new technology in heart disease prevention. He is the Medical Director of Milwaukee Heart Scan and is a member of the Nutritional Magnesium Association. Dr. Davis is dedicated to promoting early detection and prevention of heart disease and invites you to get more information that will help you avoid the heart health risk factors of magnesium deficiency. During the interview, Dr. Davis and I discuss: -why a special sub-set of elite athletes are actually at a high risk for heart disease -what it means to have a "high heart scan score" -the extreme importance of something called lipoprotein A -one of single most important minerals for heart function that is now removed from the public water supply -how to track your plaque, and exactly where to go and what to do for a heart CT scan -the primary problems with conventional approaches to heart disease -why do healthy people have heart attacks? -and much more! Listener Q&A   Listener Jason asks: "Morning mr greenfield, u said u liked that. Been doing some flying lately and become a fan of listening to your  podcast. I was hopeing you could give me some feedback on an issue I had in my  first tri I competed in a week or so ago. Basically the issue is that on my run I got severe stomach cramps and  suffered from ab muscle pain for a few day after the event. A little bit of background and history is that I am in good shape,  6-1 , 190 pounds, probably about 15 % body fat. I trained for the  event, which was a sprint tri for about 7 weeks and felt good going  into it. Had some cereal and a slice of toast for b- fast. About 16 oz  of water. Then after getting to the course had a clif bar. Just before  the race I had a gu. Did the 300 m swim in 5:47. Then did 15 ml bike  in 47 mins. I also had two bottles of water while doing the bike  portion. Regular bike water bottles. In my transition to the run I had  half of a small bottle of Gatorade. That's where the problems started.  Got out of the t2 area and started getting stomach cramps which hung  around for the entire run which slowed me down to about 28 mins insted  of the 25 I was hoping for. I did the race in 1:24 which was 6 mins faster than I was going for  but am very competitive and want to improve. Any help u could give me would be appreciated. Someone said it was  because I drank to much liquid." Listener Maleah asks: "Doing the Shape21 thing made me start researching raw food diets since it is very similar.  I don’t think I told you but in the second week I had a very bad cold.  I took it particularly hard because I had not had a cold in about 4 years.  I was afraid I was doing something wrong with the diet and exercise.  But, in learning about raw food diets, this is a NORMAL occurrence due to detoxification.  I don’t remember that being in your materials.  If I missed it, I guess that is par for the course because I missed several other things the first time through but if you did not include it, may I recommend adding it?" Listener Drew asks: "On a somewhat related note to the pollution question, I have a question that also relates to the harmful chemicals of our modern day world.  Let's suppose that an athlete is on a tight budget and honestly cannot afford to buy organic produce.  Let's suppose he/she can only afford non-organic produce.  Do you think it might be better in this case to forgo produce altogether and consume the necessary vitamins and minerals from other sources?  In other words, does ingesting huge amounts of harmful pesticides and/or genetically modified produce outweigh the benefits the produce may provide?  Thanks, Ben!" Listener Pete asks: "Hi Ben, Got a more general question in regards to the IM/ Half IM bike leg. When ever I listen to the pros talking via podcasts, they always mention, "riding with/being dropped from the group". Are they talking about riding together with a 3 bike length gap, or are they just straight out drafting. Also, noticed the the WTC have introduced anti-doping laws across the board for pro and Age group qualifiers. I'd like to know your thoughts on what percent of people are actually cheating, both pro and age grouper. Do we have a big problem in our sport?" Listener Jim asks: "I take the Armour Thyroid, should I consider specific times that I dose in the morning on race days, I currently dose once a day in the AM when I wake. Also I take Adroderm testosterone patches, I also have some gels. I take 3 per day and usually replace them when I go to bed, they are 5 mg per for a total of 15mg per day. I understand you are not a doctor...but I would like to know if the levels of both of these prescriptions affect performance." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1. Did you see the latest post on carb-free, gluten-free, fat-free, calorie-free Miracle Noodles? Check it out here, or watch the video below! 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on organic farming methods, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 September 6, 2009 free audio episode, I answer listener questions about exercising in polluted areas, what detoxing is and how it works, how to lose muscle mass safely, staying fit when you can't run, what to do if your legs get tired before your lungs do, what exactly processed sugar is, and much more! Listener Mindy asks: "I am just coming out of a bout of serious over-training – to the point of major pathology: I was forgetting things and actually gained fat! Devastating for someone in my position. But you taught me that this happens. I’ve made some rather dramatic changes to my life to heal myself. Exercise is my passion and my stress release. I have returned to it. I do have a coach helping me to make sure I have guidance. He knows what I did to myself. I understand I need rest and recovery – as a matter of fact, I was feeling tired and took my text book, lay down, and actually ended up sleeping for 2 hours. I feel like that is the right thing to do – sort of like “sleep when baby sleeps” advice when a woman just has a baby. Anyway, are there any special dietary measures and/or supplements that would be beneficial in my recovery?" In my response to Mindy, I reference the post "18 Ways to Make Your Body Heal Like Wolverine From X-Men" Listener Matt asks: "I've just discovered your website and podcast and absolute love it. Very relevant and, more importantly, very inspiring. I've just started getting into triathaons (olympic distance). I've always played competitive sports and have spent a lot of time bodybuilding. I weigh 220lbs and stand at 6'1 although not quite at the 3% bodyfat you mentioned you were once at. At the Malibu tri last year I was passed and subsequently beaten by a super clydesdale (225+lbs) who looked like a bodybuilder and his final time was 20 minutes better then mine. I've starting to find as I keep the balance of weights and specific tri training my knees are starting to suffer on the runs. Can I have the best of both worlds or do I have to put the weights aside and lose some mass to be able to continue to enjoy triathlons?" In my response, I talk to Matt about how to lose muscle effectively and safely. Listener Tammy asks: "Ben, I have a suggestion for your podcast.  I am very interesting in the benefits of juicing fruits and vegies vs. just eating them.  I know that by juicing you lose the fiber because you don't get the pulp, but is there anything else?  Is juicing better for you or not?" Listener Chuck asks: "Hey Mr. Greenfield, I hope all is going well-- it seems like everytime I read something on endurance training, there is an article by you! I was hoping to get you advice on my training for the next few weeks.  This Sunday, the 6th, I am doing the Virginia Beach Rock n' Roll half marathon. The following sunday I am racing an International distance triathlon is Williamsburg.  The week after that I have a sprint triathlon at the beach followed by another international race the week after. Then another international following that.  Finally, 2 weeks from then I have the Men's Health Urbanathlon in Chicago which is a 10-mile adventure race.  So the Schedule looks like this: Sept 6: half marathon; Sept 13: International tri Sept 20: Sprint Tri; Sept 27: International Tri; Oct 3: International Tri; Oct 18: 10-mile adventure run. How do I train in order than I can still compete at my best but recover from each race and not burn out?  I'd love your advice, thanks a lot for the all the help you've given me.  I look forward to hearing from you." Listener Kev asks: "Ben, just a quick update.  Pulled the calf muscle apart somehow, prob over training and doing this all year.  So went and saw PT yesterday and they told me to NO RUNNING for 3 weeks so I'm done for now.  Here's pic so you can see what it looks like and exactly what I'm talking about.  So do you have any recommendations to keeping running fitness up when I can't run?  Should I just do water running instead?  If so, how long?  15-20 mins?" In my response to Kevin, I reference a blog post that I wrote about aqua jogging and water running. Listener Mark asks: "I'm going to take your advice on the processed sugar elimination - but where do you think it could be coming from if this is the issue?  Like yogurt or cereal?  And what exactly do you mean by processed sugar?  Is that different than say brown sugar that I would add to oatmeal?  I don't really eat trail mix so I can count that out--obviously you can tell I'm pretty fat-phobic, but I'm working on it.  Would it be a good idea to try and healthily raise my body fat some?  (Honestly, the low body fat has already caused me to have low testosterone, like you said)." Listener Brad asks: "When I train its mostly high intensity type of work.  I think because of that, I often feel like my legs are more tired than my lungs/cardio system. So while I feel like I'm in shape enough to keep working out, my legs say "no".  I can do the elliptical or something but some days I just can't do a run even if feel like I'm in "good enough shape" to do so.  Any advice?" Listener Christine asks: "I read a study (posted here) that says the body can absorb magnesium through bathing in Epsom salt. This caught my eye as I'm on a very tight budget and this seems to be an economical way of getting mag. into my system. Your thoughts?" In my response to Christine, I mention magnesium sulfate vs. chloride, and my original answer to listener Eric in Podcast Episode #56 to a similar question. Listener Tommy asks: "Do detox products really work? How does the body get rid of toxins? WHAT ARE TOXINS!? From my understanding the  liver and kidneys do just fine with healthy individuals. Thanks Ben." In my response to Tommy, I reference the "gentle detox" that I personally use, a combination of Oil of Oregano and Enerprime (click here to read more about how I do this). Listener Mohamed asks: "I'm an amateur triathlete living in Cairo, Egypt. If you've ever been here before or heard of it you'll know that it's ridiculously polluted. It seemed like walking in the streets before didn't give me a problem, but now just standing in a place of congestion I find that the pollution really affects me. I have to keep several tissues over my mouth or at least my hand otherwise I get into a coughing fit. I spent several months in France in the summer and had no trouble with the "regular" amount of congestion and pollution that exists there. So it's not asthma or anything like that.  I'm concerned that this kind of exposure would really affect my lungs and my performance. Keeping in mind that a lot of the cars aren't well maintained and besides CO2 a lot of carbon monoxide is released as well as unburnt fuel and other exhaust materials. Do you think it necessary to fully preserve my lungs to consistently wear products like Respro? Any other tips on how to handle living in a place like this?" Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! 2. Check out the video below for an interview with Dr. Carolyn Dean, who appeared on the BenGreenfieldFitness podcast in Episode #54and has some very interesting information to share in this rather sad and catastrophic, yet realistic video interview about modern medicine (warning: get comfortable, it's about an hour long). httpv://www.youtube.com/watch?v=gDjAlWiSbCk 3. Upcoming interviews for Podcast Episodes #60 & #61... -Podcast Episode #60: Ben Greenfield will be interviewing Dr. William Davis, the author of "Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque".  As a practicing cardiologist, Dr. Davis became deeply dissatisfied with the conventional approach to heart disease and created the Track Your Plaque program to help others apply new technology in heart disease prevention. He is the Medical Director of Milwaukee Heart Scan and is a member of the Nutritional Magnesium Association. Dr. Davis is dedicated to promoting early detection and prevention of heart disease and invites you to get more information that will help you avoid the heart health risk factors of magnesium deficiency. -Podcast Episode #61 - Ben Greenfield will be interviewing Dr. Winston Kao - Biologist, Agra Researcher/Consultant and Inventor of the "Go Beyond Organic," farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. With over 23 years of research Mr. Kao has pioneered advanced soil-based microorganism technology and water restructuring technology and has developed a method to "neutralize" sea water so that 8% to 25% sea water could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content. Mr. Kao has also developed a method to break down rock dust rapidly. (+/- 9 months) for the purpose of soil remineralization which applications resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively. Mr. Kao's work in hydroponics resulted in the first ever truly “organic” method of hydroponics. 100% non-toxic. (The standard hydroponics used today, uses the most toxic forms of pesticides.) -------------------------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 September 1, 2009 free audio episode, I cover the following topics: hypnosis for weight loss, how to build muscle with a Gymstick, a question on vitamin and mineral deficiency, how to ride your bicycle uphill, and how lean can a 55 year old man get? Featured Topic: Today's featured topic is an interview with Dr. Roberta Temes, author of multiple books, including (pictured above): "The Complete Idiot's Guide to Hypnosis". Dr. Roberta is a psychotherapist with a Ph.D. degree is in counseling psychology, and her specialty is hypnosis for weight loss. In addition to the book pictured above, Dr. Roberta also has a CD entitled "Enjoying Weight Loss", available by Enjoying Weight LossSee omnystudio.com/listener for privacy information.

In this podcast: An interview with Dr. Kalli Phillips, a licensed Naturopathic physician, on her views on the Paleo Diet. -How it works for the general population and how it works for athletes… -The mechanism by which high blood glucose, cholesterol/triglycerides and other inflammatory markers could be controlled… -The modifications that Dr. Phillips recommends for athletes to make to the diet… -Whether a person can really eat like a caveman in a modern, commercial grocery store… -Practical tips for implementing the diet… -Good substitutes for the grains and starches that are limited in the Paleo Diet… -How the diet should be changed when it comes to fueling with gels, bars and powders… 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 This August 20, 2009 free audio episode features the latest research on: whether heart rate monitors are actually accurate when predicting calorie burn, listener Q&A's about yeast infections in the gut, naturally fighting your age-related decrease in metabolism, whey protein allergies, a high heart rate during exercise, salt cravings, gymsticks and low back pain, and finally a featured topic with a double-interview about swimming nutrition and swimming form. Featured Topic: The featured topic begins with an interview of John Kenny, a pro triathlete, one of the world's fastest open water swimmers and a recognized expert when it comes to marathon swimming, open water tactics and, in this case, eating while you swim! John talks about: -Tactics and strategies in open water swimming... -How a distance open water swimmer actually eats while racing... -When to feed in a swim pack if you don't want to "get dropped"... -What John uses to get over 350 calories of carbohydrate in a single 12 ounce serving... -How John recommends Ironman triathletes eat if they need to fuel during the swim... -And many other tips, tricks and open water swim secrets! After interviewing John, we move on to a visit with Paul, from Swim Smooth. Paul is a swim and triathlon coach based in Perth, Western Australia, and for the past several years has been developing a unique and incredibly helpful visualization tool to allow swimmers to see what aspects of the freestyle stroke they need to work on, and for coaches to be able to communicate this easily and effectively with their swimmers. Paul introduces us to Mr. Smooth, and Paul, John and I talk about exactly what Mr. Smooth is and how he can make you a better swimmer and swim coach. Swimmers can download the free interactive application by visiting http://www.swimsmooth.com/console.php , and a premium version for enthusiasts and coaches with even more features is available at http://www.swimsmooth.com/proconsole.html . Listener Q&A: Christine Asks: "I believe (in Podcast Episode #53) that Dr. Cohen mentioned something about him finding that most of his patients have too much yeast, even without symptoms. I don't have any outright symptoms, but it sounds like there's a good chance I could have too much. Should I be doing anything, taking anything to combat a possible overabundance of yeast?" In my response to Christine, I mention Oil of Oregano, and a fantastic book (and a must-read, in my opinion) by Dr. Carolyn Dean: "The Magnesium Miracle". Carol Asks: "I'm a 69 yr. old female and having all kinds of trouble with weight since I stopped smoking 6 yrs. ago.  I eat a sensible diet and walk 2 miles a day, 4 days a week.  My metabolism is very poor according to my doc who ran blood tests.  But when I asked him if I could increase my metabolism, he said no and that the situation was due to the aging process.  Somehow, I find that answer unacceptable. So, I'm asking you the same question as a trainer who specializes in such matters.  No, I cannot afford a trainer, but would really appreciate your opinion and a few tips.  I feel hopeless." In addition to implementing my suggestions in the podcast, go to http://www.100waystoboostyourmetabolism.com! George Asks: "Ben, Love the podcast. You break health and fitness down to an understandable topic. I've been a listener for about six weeks and have started taking APC time release protein and whey protein, also training much harder. Lately I've had persistent itchy skin, especially around my armpits and scrotum. Yes, I wash well. I know you're not a doc. But could this be diet or exercise related?" In my response to George, I mention my allergy-free meal plan and exercise book, Shape21, which can be found by clicking here. Kathryn Asks: "I am a fairly recent newsletter/podcast subscriber and have become a fan.  I am a triathlete and have a question on salt craving.  I train daily for the olympic distance averaging 10-12 hours per week.  Have been training and racing for over 10 years.   I eat a clean diet, especially since giving up gluten 8 months ago and in general feel great.  I do crave salt however and my question is, what am I missing?  I am a long time Hammer nutrition user, and use their endurolytes while training, and for recovery and on a sweaty day.  I could walk by a cookie without a problem but..salt is a different story.  Long question...have any tips?  Should I give into it?" Eric Asks: "Over the spring and summer, I have been diligently following a training schedule that I developed with the help of Derek Garcia and Dee Frasier of the OhNoH20 and FCA endurance groups.  The schedule is based on the classic 3 week build, one week recovery, second phase of build that is a little more than the last first week of three ( a “a, b, c, recover, a.3, b.3 c.3, recover, a.7 b.7. c.7, recover etc.).  This weekend I was coming my final recovery week and am heading into my final build – and I admit that I am ‘giving it my all” in my workouts – especially on the bike. I did the ride this weekend with Kristen Armstrong…which I monitored with my old Garmin.  Heading out there was a decent hill (upper river drive) where the group began to fracture...I was the only person on a tri bike.  I pushed harder than ever to keep with the lead group (which was being lead by Kristen).  I stuck with the group and had a great ride.  I downloaded the info and had a look, and I spiked my HR at 218 up the hill.  I have never managed to get my HR over 180ish before.  I chalked it up to a glitch on the watch. Today I rode my bike into work, and did a few intervals on the way in, and back (and stopped at the football field to get 15 x 100 barefoot sprints in on the way home).  I downloaded that info (new Garmin this time), and I noticed on one of my intervals I spiked my HR again at 212 this time (at 34 mph flat ground). I feel great, and have been upping my magnesium baths and massaging my legs w/ magnesium oil every 3 days or so – and I feel fantastic… I have not experienced any chest pains, or anything like that.  Even on my 1.2 mile swim (32 min) I felt fantastic, relaxed, and my hr did not even get past 120 (I need to swim harder apparently!).  So, my question is this; in your opinion, is this a ‘break through’ or something I need to see a doc about?" In my response to both Kathryn and Eric, I mention what I have found to be a reliable source of magnesium chloride: Magnetic Clay Ancient Minerals Ultra Pure Magnesium Oil. Lynda Asks: "I just ordered the light green Gymstick to help build my core area. I have DDD with slight disc out of place with causes me alot of nerve pain daily. I have weak abdominal areas because it hurts to walk or stand alot. I'm hoping this will help me. I wanted something light to start. I don't want to harm myself.  Do you have any input on this?  Do you think it will help?" Click here to order your Gymstick today with FREE shipping, using discount code BGSTICK. Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. Finally, check out this comment and response to Ben Greenfield's recent article in Triathlete magazine: "My gripe is only about the obsessed tri athlete - what really gets me is that the 'tri obsessed' don't understand that they are killing all their personal relationships with their obsessive selfish need to train and compete in a sport that is not social, has no real spectator interest and produces very tired, skinny and gaunt people that are kind of scary to  be with as they are truly boring and dull (well the obsessed ones I have met are!) and whilst people say they are impressed that you do triathlons they are equally impressed with skiers, tennis players, sailors and other sports people, those committed and good at a sport is always impressive! Especially when they are working with others and learning that team work is o much better than selfish sports such as triathlons. In fact triathlons are only an endurance sport that test the individual against him/herself and has little social interaction - so no team building or mental tactics to winning better, just a personal PB. which for the partners of obsessive tri athletes gets a little warring. in fact we just pretend to be interested after a while as we are keen for you to exercise and enjoy yourself but obsessive tri people become dull- so what you have shaved off your PB just a few seconds here and now you then get depressed if your PB is slower, difficult to live with someone so pre occupied and self indulgent that a slower PB can affect their whole mood and alter their behaviour. Families get fed up and begin to think the obsessive tri athletes is sort of odd - I think it’s a type of depression they are dealing with an emotional need. The obsessive tri athlete is pushing themselves to the limits I have been told by experts, from a fear of facing their inner problems -wrapped up in lack of self confidence and low self esteem. This is the only way that they can feel good about themselves and can pretend they are amazing instead ofbalancing their lives to enjoy triathlons and other pursuits and be a normal person. They are kidding themselves and destroying their relationships - their kids would rather they had quality time with their Mom or Dad not just counting the T-shirts or Medals." What do you think of this comment? Do you agree that triathletes are obsessed? Feel free to leave your feedback in a comment of your own! -------------------------------------------------- That’s all for this week. Coming soon in future podcasts: Weight Loss & Hypnosis and The Paleo Diet for Athletes. Be sure to leave our podcast a rating in iTunes - just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!See omnystudio.com/listener for privacy information.