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

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News Flashes:

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

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Listener Q&A:

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

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

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

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

~ In my response, I mention Capraflex.

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

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

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

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

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

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

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

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

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

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