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

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Special Announcements:

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

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

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

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

"Eating For Endurance" - Thursday, January 12th, 6-7pm Pacific: In this USAT webinar, sports nutritionist Ben Greenfield will speak about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart. Sign up to attend.

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

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

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News Flashes:

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

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

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

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

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

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

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

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

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

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

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

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

Listener Q&A:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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