Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. July 4, 2012 – free audio podcast: How Exercise Makes You Fat Also: when/how to reach to race weight, how to fix stiff joints, testing race day nutrition, does fructose inhibit HGH, the best pre-workout supplements, how to fast the right way, what to eat during multi-day races, growth hormone vs. testosterone, and are any energy supplements safe. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. New low carb study was interpreted quite poorly by the media. Interesting: if you're really skinny & concerned about leptin sensitivity (appetite control) avoid hard & long workouts. Want better cholesterol? Eat more eggs. ----------------------------------------------------- Special Announcements: Go to www.audiblepodcast.com/ben - to get your free Audiobook today. The Future Of Health Now - Videos are Live, Free and Available! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Eric: He wants to get back to race weight (is currently 30-35lbs over what he would like to weigh). He has some racing goals that he will have to push himself to reach. Should he try to lose weight before the race (in the early season) or just train hard and lose the weight at the same time? ~ In my response, I recommend www.Tri-Ripped.com Chris says: Most of your topics seam to address cardio and diet. Can you do a show on soft tissue injuries and flexibility. My big limiters, that I can't seem to fix, are stiffness in my ankle and lower back. ~ In my response, I mention Capraflex. Tim asks: I am training for some ultra marathons in the 50 to 100 mile range. During my training, I am experimenting with different nutrition sources to find what works well for me. In the past, foods that seem to work perfectly for a 2 to 3 hour run can wreak havoc on my G.I. system during a longer run or race. Given the same effort level in training & racing, what changes occur in the stomach to create this problem? Also, is there a certain length of time that I can run to fully test a nutrition source without having to run the full race distance? Josh asks: I know you've said before that you typically only consume fructose after a workout. Recently I came across some literature saying not to eat fruit after a workout because, "Consuming fructose will increase production of somatostatin, which then inhibits the production of human growth hormone (HGH, also known as 'the fitness hormone')." If true, that's a fairly big deal. Just wondering what your thoughts are. Jonas says: My brother turned me onto your site. He is a marathon runner, and I am a crossfitter/boxer. He has convinced me to live by your food pyramid and make some changes to my life. A lot of these changes are forcing me to toss some of my supplements. Where I am struggling is a pre-workout supplement that helps me lift more and not get fatigued. I have used Jack3d and Other products similar in the past. Can you suggest one that is better to use that has no neurotoxins, artificial colors, and other bad stuff? ~ In my response, I recommend the strength section at http://goo.gl/Zu02D Osa asks: Is it possible to fast your way into Ketosis and how long does it take? Also do you have any tips I can use to stay in shape or at least maintain a healthy weight with no exercise for a couple weeks? I had oral surgery to remove all four of my wisdom teeth this morning. I was advised by the doctor that the day before my appointment that I should stop eating or drinking before midnight. I stopped eating and drinking at 10:00pm and my appointment was at 9:30am the next day. I did not start feeling hungry until around 6:00pm today, so I fasted 20hrs in total and was not experiencing ravenous hunger. I also noticed when I was breathing through my nose I could start smelling some gas from my breath, which is a sign I may have fasted myself into Ketosis. The Oral Surgery to remove my four wisdom teeth has drastically changed my diet and made me inactive for a couple 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? Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

It broke my heart. I was out hiking with my twin boys earlier this month, and suddenly realized that only one boy was by my side. I looked back. The second little guy was standing halfway up the hill behind us, bent over at the waist and struggling to get a breath - a look [...] See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. June 27, 2012 – free audio podcast: When To Take Sleep Pills, Pain Meds and Fat Loss Boosters Also: fueling a long ride on a high fat diet, how to recover from and prepare for a race simultaneously, does eating low-carb raise your cholesterol, the skin-diet-hormone-exercise connection, menstruating on race day, taking a sleep aid the night before a race, Yohimbe for fat loss, how to incorporate burpees, the best way to decrease muscle, the different types of fatigue, and the hormonal effects of prescription pain medications. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. How Chinese food makes you fat. If you like skeletal muscle strength and cardiac function, try Resveratrol. Why fortifying food is ridiculous. ----------------------------------------------------- Special Announcements: The Future Of Health Now - Videos are Live, Free and Available! The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle We now have reduced shipping rates to Canada - for LivingFuel supplements. Check out pacificfit.net/nutritional-supplements for Cocochia Snack Mix, Supergreens, and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Chuck: When you follow a high fat diet and go for a really long bike ride (3 to 6 hours) what do you use to fuel during these rides? Audio Question from Chris: Recently complete an Olympic Triathlon and is signed up for another one 4 weeks later (now 3 weeks away). He had a good rest week and feels like he will be ready but would like some suggestions for training and tapering. ~ In my response, I mention the article "How To Bounce Back From Ironman With Lightning Speed". Osa asks: Is the Low-Carb diet actually bad for you in the longterm? I am just concerned because there is a new study spreading around the web that says that low-carb diets significantly raise the risk of heart disease. What do you think about the article Atkins diet 'raises risk of heart disease' because of a surge in cholesterol levels? ~ In my response to Osa, I mention the Superhuman Food Pyramid. Frances says: I have been suffering from adult acne since I got pregnant with my 1 year old. I take a good probiotic, fish oil and eat what I consider to be a very healthy --whole food-- diet. I have celiac disease and adhere to a gluten free diet. I have also eliminated dairy, but to no avail. I am currently training for a 1/2 marathon and about to be in training for the NYC full marathon and wonder what kind of hormonal changes occur as a result of endurance training. As someone who prides myself on a healthy lifestyle it pains me to have acne as it seems like it must be something I am doing wrong! Have you seen any studies on the skin-diet-hormone connection? ~ In my response to Frances, I mention another podcast we did on Acne. Rebecca says: I've been a distance swimmer for years, and a distance runner for almost a year, and from these experiences, I know that when I have PMS / the first few days of my period, I'm just wiped out and achy. Sadly the race falls on what should be the first day of my period. I can't alter this using birth control, so I just have to race through it. Any advice to make it more comfortable? ~ In my response to Rebecca, I mention making sure to control estrogen levels, and this podcast we did on estrogen dominance. John asks: Ambien/Zolpidem: what's your take on the benefits of 7-8 hours of solid sleep before a 100 miler (or any other early morning 5+ hour event) if it means popping a pill? My alternative is 3ish hours of sleep and a very painful morning. I've tried it both ways: last year I ran a 100 mile PR after a great night of "aided" sleep, while the year before - sans drugs - I struggled to stay awake through the hours leading up to the second sunrise. Do you have any other tricks or tips for ensuring a good night's sleep and conquering pre-race jitters? I've read that the amount of sleep the night before race morning is less important than the preceding days'. Is Ambien either banned or dangerous? ~ In my response to John, I reference my sleep recommendations.  I also recommend www.darksideofsleepingpills.com Keerthi asks: I've heard contradicting things about Yohimbe HCL for fat loss all over the internet and that it doesn't work if there is any insulin response. So, it would be great if you could give your thoughts on this supplement and the right time, and at what dosage, to take it. Steve says: I recently discovered the exercise called "burpees" - wow! I did two sets of 15 reps with about a minute rest in between and was gassed! I like to run and typically run 20-25 miles a week and enter a handful of 5K, 10K and half marathons a year. Ideally I lift weights about 2x - sometimes 3x a week. My question is how and when to incorporate burpees into my training without messing up my running training ? Erin asks: I am a 25 year old female, 5'3'', ~120lbs with a naturally very low body fat percentage. Ever since I was young, my body has always carried a lot of muscle, especially in my upper body (shoulders, biceps, triceps). While I do love working out and have participated in a variety of different workout styles and intensities (yoga/pilates, crossfit, endurance training, etc), I always have the same bulkiness to my upper body and I do not like it! Can you offer me any advice to get rid of the muscle but still maintain a good fitness level? As of lately, I have been trying to solely do cardiovascular training (swim, bike, run) and eat a pretty low protein diet. Do you think I should try a hypocaloric diet? ~ In my response to Erin, I mention GetFitGuy.com. Don says: My question is about fatigue. Is fatigue from lack of sleep different from fatigue after a workout. As a truck driver, my sleep patterns are erratic so that lack of sleep is a chronic problem. Is the efficacy of a workout affected by this type of fatigue. Further to this, and I know you're not a fan of energy drinks, but I find that a Red Bull can make an otherwise difficult workout more do-able. Will this affect the efficacy of the workout. Andrea asks: I'm a personal trainer and recently worked with a client who has been on prescription pain meds long term due to a back surgery. He recently got tested by his doctor and was told that he has low testosterone due to the long term vicodin use. The doc is supplementing his testosterone, and the client is now losing weight and feeling less fatigued and depressed. I was shocked to learn that prescription pain meds could affect his hormone levels to such a degree. Have you ever heard of this? And if so, what kind of nutrient deficiencies or hormone problems could long term pain medication use create in female athletes? ~ In my response to Andrea, I mention cold thermogenesis and Phenocane. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

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

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

If you haven't heard, Lance Armstrong was recently accused of doping. But as I mentioned in the article "Ben Greenfield Admits To Using Performance Enhancing Drugs", there are safe and natural strategies that go above and beyond banned practices such as doping when you want to improve performance. For example, the topic of cold thermogenesis [...] See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. June 13, 2012 – free audio podcast: Does Intermittent Fasting Work For Fat Loss? Also: how to sit correctly, starting a diabetic fitness regime later in life, triggering that "fight or flight" reaction, tips on yogurt making, clenched toes while running, getting accurate "calories burnt" data, stress tests for health vs fitness, omega fats and acne, the "right" diet, and can D-Aspartic Acid enhance testosterone. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Did you know that whey protein can spike your blood sugar higher than white bread? This study highlights fact that our body is probably designed to be prone to disease if we aren't overnight fasting. Good reason to leave the .mp3 player out of your outdoor workout sometimes. ----------------------------------------------------- Special Announcements: Future Of Health Now videos - now available at: Google+ The BenGreenfieldFitness Inner Circle - is now just 10 bucks a month! Get access now: www.bengreenfieldfitness.com/innercircle Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net. Share a room and stay for half price! Ben will be racing Japan 70.3 - If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from a truck driver: He spends 90% of his day in a seated position without the option to stand up and move around. He wants to know - what is the proper way to remain in a seated position? Knees higher or lower than your hips, use lumbar support or not, arm rests or no, feat square on the floor or on an angle... or on the dashboard? Also are there exercises that he can do in the seat while he drives? ~ In my response, I reference this article about ways to exercise at work. Kumar asks: My dad is 55 years old and is diabetic for last 15 years. He is on insulin injections for last 4 years or so and follows a pretty healthy vegetarian diet (not so much protein in his diet) and does fast walking, very light yoga for exercise. I want him to start taking supplements like Omega3, whey protein and start strength training. After listening to your podcast on Zen of aging I now realize its possible to put on muscle and get fit at any age. Do you have any recommendations on how he could start his fitness regimen at this age and given his diabetic condition. He is decently healthy at 160 lbs, does not drink or smoke and does not have too much of body fat. ~ In my response to Kumar, I reference "How to Stay Fit As You Age" and a low carb, ketogenic diet to treat diabetes. Martin asks: I am a 50 year old male who competes in judo competitions. My fitness and conditioning are good, however I am quite a calm person by nature and have noticed as I get older I am just calmer. My mind and body knows when entering a competition that although I can get hurt that my life is not in danger, so I don't get much of an adrenaline surge. However all my opponents seem to be in a massive "fight or flight" moment. So, in the initial standing component when speed and explosive strength are paramount I am at a disadvantage. If I can survive this first couple of minutes, after which their adrenaline dumps subsides, I do well. So, aside from jumping out in front of a car before a competition how can I induce more of a "fight or flight" response? Preferably "fight" not "flight". ~ Sex before competition is probably beneficial, in both males and females and Ben Admits to Using Performance Enhancing Drugs. Teash wrote: I've recently acquired a taste for natural yoghurt and I am going through at least a tub a week. My Mum has a Easiyo Yoghurt Maker and I am very interested in making the yoghurt myself too. I was just wondering what you thought of these yoghurt makers and if the powder packs used to get it started are actually comparable to the yoghurt tubs in the shops. I have heard that you make your own from fresh milk but I'm not able to get hold of any milk where I live. ~ If you don't want to use a home yoghurt maker, read this article. Erik says: When running I tend to clinch my toes on one foot (left usually) and can't seem to relax the foot to expand out in the toe box of my running shoe. The shoes aren't laced too tight and I'm typically more sore on the right side on the days I notice toe clinching on the left. Two questions: 1. What causes it... muscle imbalances? skeletal misalignment? some nutritional deficiency? 2. What damage am I doing outside of creating an inefficient running gate? Brandon asks: Do you know of, or think there is a way, to figure out your true calorie expenditure on machines like a stationary bike or an elliptical since their numbers are notorious for being wrong? Is the distance on the stationary bike reliable enough to plug it in to the calorie equation based on mph? I'm not obsessed with burning a certain number of calories during a workout but was curious if there was a way to get ballpark numbers without doing an in-depth metabolic test. ~ In my response, I recommend the FitBit for calorie tracking. Andrea wrote: Ben, I just read your article about EMT that I found online. I found it very helpful and interesting. I am having a metabolic stress test tomorrow as a diagnostic tool. I am wondering what experience you have with how hospitals perform their EMT vs. how exercise physiologists perform the test. ~ In my response, I recommend my article in Triathlete Magazine. Adam says: I follow a very strict diet as I try to build some more muscle mass. I also have very acne-prone skin that is extremely sensitive to Omega-6 fatty acids. Obviously this makes it more difficult because I have to cut out many calorie-dense foods (almonds, peanut butter, etc.). I supplement with a lot of fish oil but my ratios never seem to balance out unless I am mega-dosing with omega-3s. Do you have any tips for adding calories to my diet while avoiding the dreaded omega-6 foods? ~ In my response to Adam, I mention another podcast I've done aboutSee omnystudio.com/listener for privacy information.

My wife makes fun of me. She calls me a "sleep princess". This is probably because I've been really geeking out on how to sleep better. After all, it's during sleep that we experience a significant amount of  repair, recovery, immune system enhancement, cognition, learning and memory capability, gene regulation, appetite regulation, hormone production and cellular turnover. And that means lack of sleep can leave you sore, unsexy and stupid. So I've been prioritizing sleep (and especially deep sleep) quite a bit. For example, before bed, I typically consume about 400-500mg Natural Calm magnesium - and if it's been a tough workout day, I also throw in a serving or two of MillenniumSports Somnidren GH. At this point in the night, I've also been ensuring I don't shut down melatonin release from artificial light exposure by wearing blue light blocking Gunnar glasses for any afternoon or early evening computer use, and when I actually do get into bed, I slip into my Dream Essentials contoured face mask and fitted ear plugs. Next, I turn on the White Noise app on my iPhone to block out the sound of the train that goes by our house and the dogs barking in the morning (although I use the PZizz iPhone app for quick afternoon naps). Finally, underneath the mattress is a new toy I've been using - a Pulsed Electromagnetic Field Therapy (PEMF) device for enhancing deep sleep cycles – the EarthPulse Sleep Machine. How exactly does PEMF work to get me to sleep better? If you read my recent article about brain waves, and how you can use sound and music to change your brain waves, you learned about a specific brain wave frequency called "Delta". Here's the graphic from that post, in case you need a reminder: The human brain, and the brain waves described above, are very sensitive to the Earth’s magnetic fields, which is one of the reasons that trends toward a decrease in sleep duration and suppression of the deepest stages of sleep have been observed in space shuttle missions. Electroencephalograph  measurements (EEG) have shown that small, low strength magnetic fields can cause brain wave frequencies to resonate with the frequencies of the magnetic field, and can cause other responses in the brain including: -vascular dilation of brain blood vessels -enhanced melatonin release -electrical stimulation of the hypothalamus for sleep facilitation -reestablishment of circadian rhythms (useful for jet lag, which is why this video includes me packing the EarthPulse for international travel) -enhanced dream recall (and incidentally, what I have personally found, much more lucid dreams) In today's audio interview with Paul Becker, who is the inventor of the EarthPulse, you not only learn more about how a magnetic field device enhances Delta brain wave production, but also learn how this thing can actually help with cellular respiration, and recovery from workouts. [powerpress] Paul doesn't mention this during the interview, but from the studying that I've been doing, I've learned that a very important part of using PEMF to sleep better is regular use, since this is literally a form of brain entrainment. Here are some of the resources that Paul references during our discussion - and I'll also include a comment below this post that throws more references in for you geeks out there. -Chronic stimulation of rat skeletal muscle induces coordinate increases in mitochondrial and nuclear mRNAs of cytochrome-c-oxidase subunits: http://www.ncbi.nlm.nih.gov/pubmed/2537205 Abstract Fast-twitch tibialis anterior muscle of the rat was subjected to chronic low-frequency (10 Hz, 10 h daily) nerve stimulation in order to investigate the time course of changes in cytochrome-c-oxidase activity, as well as in tissue levels of specific mitochondrially and nuclear-encoded, cytochrome-c-oxidase-subunit mRNAs. Chronic stimulation induced a progressive increase in cytochrome-c-oxidase activity which was threefold elevated after 35 days. A similar increase was recorded for citrate-synthase activity. Glyceraldehyde-3-phosphate dehydrogenase, which was studied as a glycolytic reference enzyme, moderately decreased, as did the tissue level of its corresponding mRNA. There was a parallel increase in the tissue levels of the two cytochrome-c-oxidase-subunit mRNAs over the entire stimulation time course. The extent of increase (stimulated/control) was 2.4 +/- 0.3 and 1.8 +/- 0.2 (means +/- SEM) for the mitochondrial and nuclear subunit mRNAs, respectively. This parallel increase suggested a coordinate regulation of the two subunits. The increase in cytochrome-c-oxidase activity initially corresponded to the changes at the mRNA level. However, with longer stimulation times (beyond 14 days), the increase in cytochrome-c-oxidase activity clearly exceeded that of the two mRNAs. This divergence was progressive and was interpreted to indicate that the increase in cytochrome-c-oxidase content was brought about not only by changes in the levels of the specific mRNAs, but also by alterations at the level of translation.  -Physiological and molecular genetics of time-varying electromagnetic fields on human neuronal cells - http://ston.jsc.nasa.gov/collections/TRS/_techrep/TP-2003-212054.pdf Abstract 10 Hz  pulsed electromagnetic field caused neural tissue regeneration @ 4x baseline w/ improved 3-D orientation (pg 17); while causing DNA to revert from maturation to developmental! we didn't even touch on anti-aging or loss of performance as one ages (more than 175 maturation genes switched OFF and 150 developmental genes switched ON pgs. 15-18)   The implications on longevity are staggering! Developmental gene signature delays appoptosis / mitosis perhaps indefinitely. See Goodwin's subsequent patents here. -http://www.biolbull.org/cgi/content-nw/full/212/2/169/F2 (shows the chart of mitochondrial density and ATP levels at synapse under 1/2 hz and then at 10 hz) - and this is the link to the entire study: http://www.biolbull.org/cgi/content-nw/full/212/2/169/  -Mitochondrial delivery is essential for synaptic potentiation, Tong JJ. Abstract Mitochondria, as portable generators that power synaptic function, regulate the ATP supply and calcium homeostasis in the neuron. As molecular interactions within the synapses before and after the potentiation are beginning to be elucidated, the deciding moment during the tetanic stimulation that gives rise to the strengthening of the synapse remains a mystery. Here, I recorded electrically from an intact Drosophila nervous system, while simultaneously using time-lapse confocal microscopy to visualize mitochondria labeled with green fluorescent protein. I show that tetanic stimulation triggers a fast delivery of mitochondria to the synapse, which facilitates synaptic potentiation. Rotenone, an inhibitor of mitochondrial electron transport chain complex I, suppresses mitochondrial transport and abolishes the potentiation of the synapse. Expression of neurofibromin, which improves mitochondrial ATP synthesis in the neuron, enhances the movements of mitochondria to the synapse and promotes post-tetanic potentiation. These findings provide unprecedented evidence that the mitochondrial delivery to the synapse is critical for cellular learning. If you want to geek out on more supplements, tools and gear that I recommend for getting better sleep, go to my recommendations page and check out the sleep section. See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. June 6, 2012 – free audio podcast: How To Eat Healthy On A Shoestring Budget Also: what to eat after a gastrectomy, dealing with iron overload, fasted workouts and glycogen storage, different types of olive oil, treating jock itch naturally, visualizing exercise while injured, improving running efficiency using powercranks, how diet can effect mental health, refueling timing, and more discussion about cramping. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Want to shut down muscle growth? Take ibuprofen. Want to boost Growth Hormone & Testosterone with weight training? 10 reps better than 5 reps. Sorry airplane magazine ad, but taking growth hormone does not increase power, strength or endurance. After you workout, increase in testosterone is 1.25-2x, for 30-60 minutes. Good reason to do 100 pushups before a hot date, guys. ;) ----------------------------------------------------- Special Announcements: Ben will be racing Japan 70.3 -  If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from anonymous: His mother, in her late 60s, had an unfortunate surgery and ended up with a pacemaker and her stomach removed (gastrectomy). She eats very little and gets nauseous easily. Do you have any ideas of what she could try eating that would not make her nauseous and would be easy to digest. Audio Question from Nancy: She is taking Living Fuel SuperGreens, Soleil, Himalayan Crystal Salt and has Iron Overload in her body but she doesn't have Hemochromatosis. She is supposed to stay away from Iron (which is included in SuperGreens) but she wants the detoxification properties. Is she doing something right or wrong? ~ In my response to Nancy, I recommend Capragreens or Enerprime as an alternative. Graeme wrote: Just catching up on some old episodes and listened to Episode 175 and the interview with the Hammer Nutrition ultra cyclist, Steve Born. Q1 - I'm hearing a seeming contradiction where you have talked regularly about fasting overnight and doing a morning session to promote fat burning based on a low glycogen state. In the interview he said that waking up you still have your muscle glycogen full and you are almost ready to race. (and, if racing, you only need 100-300 cals, which sounds very different to my belief that we are in a low glycogen state). Do I understand correctly? Q2 - he says on a long event you can get 2/3 of energy from fat. My understanding was that 20-40% is as high as you can expect, is this simply because the intensity is super low for ultra endurance? Jim asks: Just wanted to know if you have any info on light olive oil vs extra virgin olive oil. I used to use the extra virgin but start to get nauseous so I been using light olive oil on my salads but did not know if this stuff was healthy. Anonymous asks: I'm an ultrarunner trying to get rid of a nasty case of jock itch. I tried the toxic over-the-counter products, but it won't go away. Before I make a doctor's appointment, I want to see if you have any alternative ideas to deal with this. Because of my ultra running, I spend several hours in sweaty under armour - on a race day I may be in the same compression shorts for 24+ hours. I purchased Oil of Oregano from your site. I slathered it on last night and it burned like hell! It was like fire. Can you talk about J.I., how to use Oil of Oregano to treat it, and any other recommendations to get rid of it? Is it contagious to my girlfriend? ~ More info on oregano: Mysterious “Product X” Destroys Microbes, Blowtorches Body Fat, Fights Fatigue, and Powers Performance. Jenny asks: Is there any research that shows whether or not visualizing exercises will help physically strengthen an area of the body? I was thinking that since I cannot exercise my left leg, it still may be helpful to picture myself doing exercises, running and racing. What do you think? ~ In my response to Jenny, I recommend the book Psychocybernetics. Christian wrote: I recently saw an infomercial on YouTube for powercranks touting an improvement in running efficiency by using powercranks 30 min 3x per week. What are your thoughts about this? ~ You can find out more about my racing and training at Ben Greenfield's Triathlon Adventures Rob wrote: I am a mental health counselor and if I were 10 years younger, I would pursue a PhD in mental health nutrition. With this said, I was wondering if you would be willing to comment on your thoughts on our poor food choices and mental health. It is my hypothesis that of all the environmental stressors that we are exposed too, food leads the decline in mental health over the last 30 years. What are your thoughts on this? Also I work with the very poor and I am wondering what you would have to offer as advice to me to offer my clients who cannot make the greatest food choices due to limited income. It is my thought that there needs to be a paradigm shift on the individual client and family level. How would you initiate this shift? ~ In my response to Rob, I mention Primal Diet On A Shoestring. Rob asks: In reference to carbs after exercise, about how many carbs should a 150 lb person consumer after a 1 hr weight training session or a 1 hr long run? After weight training I currently drink a protein shake, eat a turkey wrap and an apple. I also take 1 gram of L-Glutamine. After listening to the recent podcast, I am assuming it would be better to consume the shake at a different time of day and eat more carbs after weight training. Is this correct? Also, am I "wasting" the L-glutamine by taking it on weight training days and not running days. Can you give some examples of carbs that would be easy to take with me to consume after weight training? ~ In my response, I reference this article: Putting the Pre and Post-Workout Nutrition Debate Into the Grave! James says: The dreaded cramping question! I'm a competitive age group triathlete and I've been having cramping issues in races. I know the usual answer is your not training at the same intensities as I race at and/or you're not taking in enough nutrition/electrolytes. In my case, neither are the issue (I think). I train 15-18 hrs/week which includes a lot of intensity and I am spot on with my diet, training nutrition and race day nutrition. I take all of it very seriously, so when it comes to cramps I am stumped. The cramps can come on as early as the swim. Often I get them near the end of the bike though and almost guaranteed in the run. I never get them in 10k's or 5k's, just the longer stuff half marathons, olympic triathlons and especially half ironmans. Do I need to just load up on the salt tabs? Tweak in the diet? Race week I eat clean, take Hammer's "Race pre-load" stay hydrated, avoid coffee race day morning... HELP!!! ~ In my response, I reference this podcast with David Warden. I also reference my book: Fueling Myths Exposed. 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I personally swim 3-4 times per week.The pool I swim in is chlorinated. I also shower every day, in water that has been chlorinated by the city of Spokane, where I live. How about you? How much chlorine are you exposed to? If you’re a swimmer or triathlete, then it’s probably quite a bit. If [...] See omnystudio.com/listener for privacy information.