Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this December 28, 2011 free audio episode: "The Shocking Truth About Wheat" with Dr. William Davis. Also: fibre and fat, ankle weights for cycling and running, the Ben Greenfield food pyramid, l-arginine for performance, juicing, shin pain, achilles tendinitis, joint pain, and simethicone. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Coming in 2012 - We'll be splitting up the podcast episodes into two separate sections: the Q&A with Ben Greenfield and the Featured Topic with special guests! Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the Tri-Ripped triathlon training program - learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness.   Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! Support the Leukemia and Lymphoma Society and Brock's "goofy" marathon(s) by making a donation at bit.ly.goofybrock. ----------------------------------------------------- News Flashes: Yes, even with minimal rest periods between sets, you can still build significant muscle. The more endurance training you do, the worse your resistance training results. Exercise helps you make bone cells instead of fat cells! Here’s a reason to get good sleep if you’re injured or after hard workout. If you’re used to eating breakfast, then not eating it can really mess up calorie consumption later in day. ----------------------------------------------------- Featured Topic: The Shocking Truth About Wheat In this featured topic, Ben interviews Dr. William Davis author of Wheat Belly. Dr. Davis is a preventive cardiologist whose unique approach to diet allows him to advocate reversal and prevention of heart disease, and was also a guest on a podcast episode #60, "Why Do Healthy People Have Heart Attacks". During the interview, you'll learn: - Why you're not eating the same kind of wheat your ancestors ate... - Whether wheat bread is really better than white bread... - If wheat is ever OK to eat and if so, when... - Good substitutes and alternatives for wheat... - ...and much more! ----------------------------------------------------- Listener Q&A: Raminta asks: How does fibre help with losing fat? Is fibre that has been pureed equally effective as it is in its original form? For example - pureeing vegetables for soup as opposed to raw vegetables, or blending fruit into shakes? Christian says: What are your thoughts on doing cycling and running drills with ankle weights on? Will this speed up skill acquisition and neuromuscular development? Chuck says: Interesting discussion about the food pyramid of Dr. Weil (Episode #174). Maybe you could discuss what the Ben Greenfield food pyramid would look like? Also, have you seen the Bulletproof diet guidelines from the www.bulletproofexec.com and what are your thoughts on it? Eric asks: What is your opinion of l-arginine as a supplement? Googling around for information on NO and supplements that might help Nitric Oxide production, I quickly found l-arginine, and specifically "ProArgi~9+". They make some pretty bold (and yet vague) claims about helping everything from heart disease to endurance performance. What a coincidence - if I can get a boost in performance and help with any potential heart disease down the road - sounds like a no-brainer. Do you know of any studies that focused specifically on the effects of l-arginine on performance? Back when I was lifting a lot of weights, we often took amino acid tablets that contained l-arginine (and two or three others), is there any benefit to something like ProArgi-9, versus regular amino supplements? I did talk with my doctor on l-arginine - he did not feel that there was any significant risk, and since there were some potential benefits. It would be fine to give it a try. ~ In my response I mention Citruvol and Nitroceps from Millennium Sports. Ron Starrett says: My wife and I just got a juicer after watching the documentary "Fat, Sick & Nearly Dead". My wife is mainly interested in the "Reboot" program the subjects in the movie are doing. As an ultrarunner (training for a 100 miler) and endurance athlete, I am curious how I can use this tool to increase my fitness nutrition. Any suggestions on certain juice recipes or combinations to try? Or about nutrient timing? Listener Tony B. asks: I have a question regarding shin pain: I run about 20-25 miles a week and when I run I feel fine, but afterwards my shins are very tender to the touch. I'm wondering what I can do to alleviate the pain. ~ In my response to Tony, I recommend www.marathondominator.com Samantha asks: I get Achilles tendonitis on and off, year-in year-out. How can I avoid it in future? What exercises can strengthen this area? I'm from the UK so a lot of the products/supplements you suggest are not available. Shane says: I just completed my first Ironman 70.3 and wanted to say thanks to you. All your great advice definitely helped me get through the race. My question is about how to prepare for the physical stress and fatigue of longer races. During my recent Ironman 70.3 I felt great until the second half of the run when the joints in my knees and feet started to hurt. I had plenty of gas left in the tank and my muscles felt fine, the only thing that held me back was the joint pain. How can I prepare my body to cope with this better? My training consisted of lots of high intensity interval work as well as a longer ride (60 miles) or run (6-8 miles) each week. ~ In my response to Shane, I mention Capraflex. Skip's question:I have heard some people suggest using "GasEx" (active ingredient is simethicone) for gas issues during an Ironman. Is this generally a good solution for people? My case is different than most so more details are necessary - My large intestine was surgically removed due to severe ulcerative colitis and a "pouch" was created with the end of my small intestine. My "plumbing" is connected like everyone else but my capacity to store waste and gas is severely limited. Also, due to my altered plumbing, I cannot just pass gas like everyone else because I'll lose more than just gas. Is simethicone a reasonable solution or do you have other suggestions? Does this chemical raise other issues or limit performance? Closing music from "The Devil Went Down East Hastings" by Brock Skywalker. Available on iTunes or at CD Baby. 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"]====================================== 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. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this December 21, 2011 free audio episode: eating for a long workout with Steve Born from Hammer Nutrition. Plus: shipping live bacteria, alcohol vs. sleep, clenbuterol, how much protein is enough, carb to protein ratios, cramping, getting enough vegetarian fat, water and digestion, too much sleep, and back to back marathons? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: This study says nitric oxide is muscle-building, but didn't mention that the NO group had tons more protein too. Interesting. Maybe all the benefits of coffee are just from the withdrawal effect. Do you work in a hospital? Save time & take the stairs. Proven to be faster. ----------------------------------------------------- Featured Topic: How Should You Eat Before, During and After Long Workouts? [caption id="attachment_6701" align="alignright" width="300"]  Steve Born - Ultra Cycling Hall of Fame inductee[/caption] Steve Born, with a decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has unmatched familiarity with the myriad product choices available to athletes. Steve provides individual consultations to athletes of every level - beginner to professional - and in every discipline of endurance sports, helping them to achieve optimal performance in their training and racing. Steve says, "I derive just as much pleasure helping other people reach their goals as I do my own; it's the best part of the job." If you order from www.HammerNutrition.com - be sure to support the show AND get a 15% discount by using referral code "80244". As long as you enter the referral code in the section where you are asked “Where did you hear from us”  then referral code 80244 will apply the 15% credit. ----------------------------------------------------- Listener Q&A: Audio question from Lisa: How do they keep bacteria alive in packaging and shipping? ~ In my response to Lisa, I mention the Beyond Organic products. Audio question from Mark: Booze + overheating = bad sleep. Audio question from McKay: Gaining muscle and losing fat, specifically using clenbuterol. ~ In my response to McKay, I mention Podcast #145 from BenGreenfieldFitness. A twofer about Protein from Dylan and Brad: Ben, How much protein should you ingest in one "sitting" for optimal uptake? (I know you've discussed protein intake quite a bit on the podcast, and I've tried to search through the posts on your website for an answer but so far haven't been able to run across it.) I've heard, like probably most people, that 30 grams is about all the body can process at one time, but my protein shakes are in the 50-60 gram range. I can't imagine that body just holds on to 30 and then pees out the other 30? But, if I am wasting money by drinking 60 gram shakes, I'd like to know! Dylan Hi Ben, After a recent visit to a sporting store to purchase protein powder, i was told by staff that i am a hard gainer and should consume a 70:30 ratio of carbs to protein. While this has allowed me to gain 4kg of weight in the last 2 weeks, i am unsure of whether this is the best option for a hard gainer to get muscle fast. My ultimate goal is to have a big chest, arms and abs. Could you please advise me on a good nutrition plan and gym routine for the standard hard gainer. Many thanks Brad G Question about cramping from Charles: Hey Ben & Brockstrap! I have a history of cramping in various types of races and distances (off-road triathlon, trail running, century ride, marathon), almost always my hamstrings. I usually drink roughly 500 ml of nuun/hr during my events as well as my nutrition (hammer gel or perpetuam usually). I carry endurolytes as a back up. I don't cramp in every instance tho. I was just curious if there was something I was missing, nutritionally or training wise to help remedy this. Thanks Charles Lefebvre Question about getting enough "vegetarian" fat from Tony: Hi Ben, Help! I just watched the Fathead movie as you mentioned on a podcast. I thought it was excellent, however as a Lacto-ovo-pescatarian, how can I implement the ideas raised in the movie? Avoiding starch and sugar is easy by limiting potatoes and rice but how do I get the extra fat, can I do that with fish, eggs and dairy and not expose myself to other issues such as heavy metal poisoning from the fish or too many antibiotics in the dairy? Regards, Tony. Question about water consumption from Kyle: What is your opinion of avoiding water (or other fluid) intake while eating. I recently read a theory that doing so dilutes your stomach acid, which was claimed to inhibit digestion. Question about sleep from Dylan:Hi, Ben. Is there such a thing as too much sleep? I've always thought that my body would wake up when it's had enough sleep. But I typically sleep ten hours a night, and that is coupled with a 20 minute power nap in the afternoon following my workout (alternating days of high intensity interval training & strength training) and lunch. I've read that many pro athletes swear by sleep and napping (some schedule naps and call them "business meetings"--as they are as much a part of the athlete's training as, say, cardio workouts are). Still, I'm wondering if I'm getting too much. Ten hours every night (typically 10pm-8am) plus a 20 minute nap . . . Is that why I'm stuck at 15% body fat??? Thanks, Dylan Dane P.S. I am a very fit & healthy 40-year-old male, a competitive age-grouper. Closing music from "Vowel Sounds" by Brock Skywalker. Available on iTunes or at CD Baby. 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 ben@bengreenfieldfitness.com 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. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... [caption id="attachment_6619" align="alignnone" width="357"] Hint: the best diet is not necessarily the one that includes bacon-flavored everything. In this December 14, 2011 free audio episode: which diet is the best diet, cardio and muscle loss, outdoor winter training, preparing grains, Dr. Weil's Pyramid, getting lean, antibiotics, training for a climbing expedition, what is super compensation, "cultured" vitamins, rapid weight fluctuations, good leg workouts, and electromagnetic radiation. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Lightning Fast Transition Secrets - On Thursday, December 15th, at 6pm Ben is teaching a USA Triathlon webinar, in which you’ll learn how to transition like a pro triathlete, even if you’re just getting started! You’ll learn tips and tricks to shave seconds and even minutes off your swim-to-bike and bike-to-run transition times. You’ll also have ample opportunity to ask your questions about faster transitions. Here’s the link to register for “Lightning Fast Transition Secrets”. Tuesday, December 20: Ben's 30th Birthday! Be sure to be following Ben on Twitter (www.twitter.com/bengreenfield) and Facebook (www.facebook.com/bgfitness) because he always gives away big gifts on his birthday to fans and followers, and the 30th should be no exception! Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield As I mention in my Fueling Myths book, glycemic index doesn’t matter before exercise. Good article about Running Rules You Should Break. It appears that even just a little intensity in your workout helps more than previously believed. So...maybe marathon doesn’t suppress immune system...just allergies? Before you take this as reason to begin “grazing”, notice that it is 3 meals & 2 snacks, not “6-10 a day”. ----------------------------------------------------- Listener Q&As: Audio Question from Patrick: Does long cardio really burn off muscle? In my response to Patrick, I mention these amino acids. ------------------------- Erling Tenvik asks: The winter is coming, and i was wondering if its bad to do hard outdoor training in cold temperatures (for the lungs). Last year in Oslo (Norway) it was -20 for a long period. I like the new structure of the podcast :) In my response to Erling, I reference this podcast with Ray Cronise and Tim Ferris. Brock also mentioned "wind proof undies". ------------------------- Andrei asks: Hi Ben, I heard you a few times talking about soaked and sprouted grains. So what is the proper way to do it? How do you sprout grains, quinoa, etc? Thank you! In my response to Andrei, I reference a multi-part video on soaking and sprouting that Jessa Greenfield presented inside the Ben Greenfield Fitness Inner Circle at www.bengreenfieldfitness.com/innercircle and also the cookbook Nourishing Traditions ------------------------- Ron asks: What do you think of Dr. Weil's food pyramid? ------------------------- David Asks: Ben, I’m a triathlete and focus on the 70.3 distance and moving to a full next season. I want to lean up, get stronger and be in a solid position for next season. I eat ok but there is a lot of room for improvement in my diet. Which would allow me to drop my body fat but still allow muscle mass growth over the off season and keep that muscle mass as I start racing next season. What diet would you recommend? Start with low carb diet and then convert over to Rev Diet (http://www.revdiet.com) ? Other suggestions? Keep up the Podcasts! Thanks David ------------------------- Questions from Jim and Dan about antibiotics: Jim asks: Ben, I know you recently went through having to use antibiotics for an infection. I have to take cipro soon for an intestinal infection. Heard it was nasty and you cant train because it affects your tendons and ligaments (especially your Achilles tendon) would you know how long I should wait before resuming training? ...and Dan asks... Hey Ben, I was wondering if you have any knowledge on Fluoroquinolone antibiotics (Avelox, Cipro, Levaquin, Floxin, etc), and the damage they can cause. In April 2011 I had a sinus infection, I was prescribed Avelox, and right away I started having knee pain while running and biking. It got worse and worse, and in June I could barely walk w/o pain. I went to a Doctor and had blood tests done, and was told I was completely fine. My Nutritionist felt it was Leaky Gut and I changed my diet accordingly and felt better.... But over the course of the summer I have experienced many issues ranging from muscle spasms, itchy skin, rashes (especially after swimming in chlorinated pools and eating certain foods), muscle aches, tightness in tendons/muscles, depression (obviously), no energy, the list goes on. I have talked to a Rheumatologist and a Naturopath and both agree that I have Leaky Gut, but they were not aware of damages from the Fluoroquinolones. The Rheumatologist prescribed me a strong NSAID so I can workout, yet that would bother my Leaky Gut even further and I have no intention of taking it. So far doing a mix of the Paleo Diet and the Candida Diet is helping... When I rest up and feel better, I try to do a light workout and then get knocked right back down, with pains later that day. It takes me three times longer to recover after the easiest of workouts. Can you give me any advice or direction? I feel as if I went from a super healthy and fit 35 year who was into Triathlons, to someone that can barely move without worrying about snapping something. In my response I reference this article I wrote on How To Limit The Damage Caused by Antibiotics. ------------------------------------------ Kai asks: The three most discussed options to the Standard American Diet are Vegan, Zone, and Low Carb. Have any studies been done which objectively compare the health benefits of these three intake approaches? With your recent release of the low carb diet for triathletes, what is your opinion on the Zone diet? In my response, I mention http://www.lowcarbtriathlete.com ------------------------- John asks: I am preparing for a mountain climbing expedition this Spring. Expedition climbing differs from other endurance sports, such as triathlons, in a number of ways: - An expedition may last two months or more. - The summit day may last 12 hours or more with only short rest breaks. - The aerobic system is taxed by high altitude. Average intensity is less than race type sports, but peak intensity is just as high. You need good full-body strength to carry a heavy backpack while performing climbing moves (balance and flexibility). How would you train for this? What specific workouts would you do? Thanks for your help. In my response to John, I reference http://www.youtube.com/bengreenfieldfitness and high knee step-ups, single leg squats, hip hikes, lateral leg raises, torso twists, woodchoppers, running man row, and standing row. ------------------------- Jens asks: I learned about Super Compensation decades ago and that certain muscles need appr. 48 hours to get into the supercomensation "state". To be honest, I never felt that it worked or that it didn't. I just did it. Does this principle still matter? And if so, how would one figure these cycles out? For runners, who run every day, does this principle work or is the type of exercise different? How do trainers like you figure out how often one specific person has to put a load on their body to get the best results? Or is supercompensation just a thing for body builders? Kind regards, Jens (Germany) In my response to Jens, I reference my interview with guys from Restwise as well as Tudor Boompa's book "Periodization for Sport". ------------------------- Kathy asks: Thanks for all the great info you put out. Can you talk a bit more about multivitamins? I remember someone asking you about taking inexpensive multis, and you talked about the differences in low and high quality. But do you think taking a good multivitamin is good 'insurance,' even for someone who eats soundly, including lots of different vegetables? I was wondering what you think about this particular multi, New Chapter. It's quite expensive and 'low-dose.' Their theory is that their vitamins are 'cultured' and therefore absorbed much more effectively. Thanks again. Both my husband and I love your podcast and site. -Kathy In my response to Kathy, I reference Peter Gillham liquid multi-vitamins. ------------------------- Brandon asks: Ben, I was wondering how quickly can cortisol and/or water cause major fluctuations in weight gain? Could these factors cause gains that would indicate significant over-consumption of calories? Or do the calories play the primary role in the weight gain that these factors make more apparent? Over thanksgiving break (during which I was away from my college's weight room/ cardio machines) I saw a decrease in weight (around 7 pounds compared to normal weight in 5 days) despite only doing fat burning cardio and a couple workout that weren't as demanding as usual. I did some calorie restriction and tried to keep my body burning fat during those days. Now that I am back to my usual schedule (and have done a week straight of workouts) my weight has increased to about 5 to 7 pounds over my normal weight. I'm using the same scale at the same time of day and know that muscle gain is contributing some what but it looks like I've gained a more abdominal fat than someone with my exercise regimen and clean diet should. I really don't think I'm eating to excess unless I cannot trust my mind to tell me when I'm full. I've never been stuffed after a meal and hope that I don't have to feel like I'm starving myself to keep me from gaining fat at the same rate as muscle. ------------------------- Listeners Steve and Petra ask about leg workouts: Steve asks: What are the best weight lifting / resistance training exercises for the legs for distance runners ? I typically get a lower leg or hip injury 2 or 3 times a year running and I believe it is from doing little resistance training for my legs. ...and Petra asks: Hey Ben! Thanks sooo much for all you put out here for everyone! I have learned so much just from listening to your podcasts and articles you post on here, it truly is fabulous. I have ran my entire life or since I could join track. I mainly do long distance races and have completed 3 marathons and just ran a half marathon. Now my goal is to qualify for Boston, like every other competitive runner :) I was never a bad runner but not elite either. The problem that I think is holding me back in running is I have always struggled with developing muscle tone. I am lean but I don't look like a lean/ripped runner, my upper body is more toned than my lower half but could still use some help. When I have done strengthening exercises I seem to get bulky or put the muscle under the fat and gain weight either way. I just give up and end up just doing my interval track workouts, tempo runs and a long run each week because it keeps me the leanest. I honestly think that if I could figure out how to lean up a bit more I would be able to be a much, much better runner than I am now. I am just unsure of how to combine, running, strength and nutrition all together! There is so much information out there I don't know what to do anymore and just want a lean, runner body without becoming anemic! Any words of wisdom? Thanks! Petra In my response to Steve and Petra, I also mention http://www.tri-ripped.com as well as my new book on Weight Training For Triathletes (see links in Special Announcements section). ------------------------- Nadine's Question: On your website, you have a link that deals with preventing your computer "from sabotaging your health". The link talks briefly about EMR (electro magnetic radiation) and its effects. There has been some research about the effects of wireless as well (see JAMA Feb 23, 2011) on the blood-brain barrier. Also toxicologist Devra Davis has written a new book called "Disconnect" that deals with some of the health effects of wireless. What do you think about athletes using heart rate monitors and power meters that pulse in the wireless range (e.g. 2.4 GHz)? ------------------------------------------ Testimonial from Christian: I finished my first ironman 2 weeks ago at ironman Florida - I couldn't have done it without your Triathlon Dominator plan. 2 more weeks of recovery and then training starts for IM Florida 2012. Goal for next year is sub 11 hours! Thanks, Christian ------------------------------------------ Closing music from "Table Set for One" by Brock Skywalker. Available on iTunes or at CD Baby. ====================================== [gravityform id="2" name="Ask Ben" title="false" ajax="false"] Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)See omnystudio.com/listener for privacy information.

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In today's featured topic, Ben interviews Eric Goodman, the author of this book. In this November 30, 2011 free audio episode: The new BenGreenfieldFitness podcast "sidekick" gets redefined, is the paleo diet good for cross country runners, how to improve your bike times using cross fit endurance, how to address Severs Disease, Magnesium or Epsom Salts - which is better, which type of protein is best, should you only supplement with Omega 3 or are 6 and 9 ok too, should you target parts of the body or do full body workouts, can and should you track your insulin levels, and does the Bite Tech mouth guard help eliminate snoring? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Weight Training For Triathlon is a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more- all emblazoned with Ben Greenfield's "Fire & Water" tattoo! News Flashes: Sports, testosterone, fitness: usually better when 2nd finger shorter than 4th finger: Digit ratio (2D:4D) and performance in male surfers. Apparently using a Wii Fit for 3 months really doesn’t do much for your fitness: Changes in physical activity and fitness after 3 months of home Wii Fit™ use. Would love to see antioxidant review like this actually look at hardcore athletes/antioxidant intake: Antioxidant Supplementation during Exercise Training: Beneficial or Detrimental? This study says for 4-6 hours after finishing exercise do 0.8 g·kg·h carbs with 0.4 g·kg·h protein (a lot of food!): Building a beverage for recovery from endurance activity: a review. For 3 weeks after blood donation, peak aerobic power is lower, but it doesn’t seem to matter for performance: Time course for recovery of peak aerobic power after blood donation. Realistic NYTimes article about why more people don’t run: For Beginning Runners, Advice Can Be a Hurdle Yet another reasons for runners to lift weights as they age: Aging and factors related to running economy. Want to get more news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield - Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It. --------------------------------------------------------------- Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It, with Dr. Eric Goodman In today's interview, Ben Greenfield interviews Dr. Eric Goodman about his new book Foundation - Redefine your core, conquer back pain and move with confidence. Eric earned a doctor of chiropractic degree after undergraduate study in physiology and nutrition. He developed an innovative approach to human performance and movement in his work training elite athletes. He is now teaching people to benefit from proper movement. Eric's book is available on Amazon. ------------------------------------------------ Listener Q&A: Shay-Mo asks: I'm a freshman in high school and I run cross country competitively. I run anywhere from 240 to 380 minutes a week on average, and I eat very healthy… for the most part! But lately I've been doing research on the Paleo diet and I'm very interested! I've done quite a bit of research on it and I really want to give it a go, but I just don't want it to affect my performance, level of intensity or my goals. I feel sluggish at times with my regular diet and I have stomach related problems such as gastritis and duodenitis, and I'm hypo-thyroid. I know that with the Paleo Diet I would have to alter some things, such and Robb Wolf and you talked about in your discussion (Episode 120), but I'm still not really sure on where you stand. You said that you lost weight and muscle, and that your performance altered a little on the vegan diet, but I'm not sure what your views are of the Paleo diet for athletes. One of my teammates took a huge jump in her season and went from running JV to being our second runner, which is very impressive considering the depth of our team and our competitive level, and she follows the Paleo diet. I would have to talk to my coach but I'm really interested and I have a feeling it would really help me, since eating certain foods messes with my stomach sometimes! But I am scared of jeopardizing my season! Ken asks: I trained Cross Fit Endurance for my first ironman and finished in 14:00 with a smile on my face. Since I was beyond a beginner, I spent extra time working on my swim. My question is for my NYC Ironman - how can I turn my bike from 7 hours to 6? I will be training Cross Fit Endurance again but I am considering doing a traditional longer hour bike training to cut down my time? What do u think? John asks: I have a question on behalf of my 11 yr old son. He has pain around the bottom of both feet around the heel and radiating up the achillies tendon. To try and massage around the bottom rear of his heals has him in much pain. I have researched and found that Severs Disease seems to be closest to his symptoms. He has been to see a podiatrist friend and she has given him some heel wedge type elevators which have taken some pressure off the heel area. This has been going on now for three years, Ben. He loves to run - but he has brought his running style onto the front / balls of his feet which I fear is going to give him more problems. How can I train him to correct this toe gait when he still has the pain in his heels? Any advise would be greatly appreciated. In Ben's response to John, he recommends a night splint for Plantar Fascia. willrunforfood asks: My husband is considering using magnesium. However, Mike has checked out Epson salt and the price is much cheaper. What more benefits would he get from magnesium vs. Epson salt? Which type of magnesium do you suggest? Lotion, spray or oral? Mike is a road cyclist who rides quite a bit: centuries plus shorter very hard rides too. Mike suffers from calf cramps, mostly, but also has a tight IT band. In Ben's response to willrunforfood, he mentions Ancient Minerals Magnesium Bath Flakes. John asks: Getting protein through healthy food is best, but sometimes that is not possible and I have to use a powder. I am looking at ordering a custom mix of protein powder to use before or after workouts and as an occasional snack. There are a lot of different kinds of protein powder available, such as whey, soy, egg, beef, hemp, calcium caseinate, pea, rice, isolates, concentrates, hydrolized, etc., etc. I can also add many different kinds of carbs and supplements. What mixture do you recommend? In Ben's response to John, he recommends Living Fuel Living Protein and Mt. Capra Double Bonded Protein James asks: I know you prefer real foods, but what are your thoughts on Quorn and Mycoprotein (e.g. Naked Chik'n Cutlet) as a vegetarian source of protein? Michael asks: You stated in an earlier podcast that we should avoid Omega 6 because we get plenty of it in our diet via veggie oils and it is pro-inflammatory. Unfortunately, I recently bought a bottle of Nordic Naturals Complete Omega 3,6,9. Did I waste my money? Should I have just bought Omega 3. Also, I need to limit my amount of Choline because I have a rare genetic disorder called Trimethylaminuria (TMAU). I can't seem to be able to determine if Nordic Naturals Omega 3,6,9 has Choline in it. I've called the lab but I'm left on hold forever. Choline is abundant in fish, but I'm not sure if it's in the oil or the final product of N.N's Complete Omega 3,6,9. In Ben's response to Michael, he recommends going back and listening to the interview with Udo Erasmus. Jenny asks: I do strength training 3 to 4 times per week. I like to vary my routines and was wondering - is it better to do overall body workouts or to cover specific body parts separately with more exercises, such as chest & triceps for one session? I do triathlons but am in my off season period. Raminta asks: I have heard many times from various sources that carbs cause an insulin spike, and that if this spike is too much, your body stores the carbs as fat. I have also heard that really most foods (like protein) cause some sort of insulin spike, but that carbs, and especially processed carbs, cause a much faster insulin spike. But I have not seen many people quantify how much of an insulin spike is undesirable. So the question is, is there a way to determine if and when I have had an undesirable and fat-storing insulin spike? Could I use a blood glucose meter that diabetics use to see how my body responds to certain foods and meals? In Ben's response to Raminta, he mentions the insulin index and also recommends a home blood glucose meter. Audio Testimonial:Listener Chad talks about cutting 36+ minutes of his PR in the NYC Marathon by using the Marathon Dominator program. Closing music from "Blue Satin Jacket" by Brock Skywalker. Available on iTunes or at CD Baby. 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 ben@bengreenfieldfitness.com 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. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form...   In today's episode, we interview Dr. Josh Axe about the new Beyond Organic product line. In this November 23, 2011 free audio episode: The new BenGreenfieldFitness podcast host, are packaged organic foods really healthy, is an off-season necessary?, how hard to train in the winter, is aspirin healthy, what kind of calcium to take, how a gluten free diet affects menstrual cycles, and how to use beet juice for sports performance. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic:  "Living Beyond Organic" - Are Packaged Organic Foods Really Healthy or Just Marketing Hype? --------------------------------------------------------------- Is organic chocolate actually healthy? We answer this question and much more in today's featured topic with Dr. Josh Axe... In today's interview, Ben Greenfield and the new podcast host Brock Skywalker Armstrong interview Dr. Josh Axe about the new Beyond Organic foods, including: -Reign Spring Water & Botanical Infusions -SueroViv -Amasai -Green Finished Beef -Green Fed Dairy -Beyond Organic Chocolate During the interview, Dr. Axe answers questions about product ingredients and how packaged organic food could actually be healthy. As an additional resource, Dr. Axe recommends learning more about the benefit of organic cattle by reading the book: "The Devil Is In The Milk." Full disclosure: Ben Greenfield has joined BeyondOrganic as a member. This means that if you, like Ben, begin using the products above, then Ben will make a 20% commission. And so you make the same commission if you join as a member. ------------------------------------------------ Listener Q&A: Chuck asks how much time off do you really need to take during the off-season and whether you need to get “unfit to get fit again". Nadine asks:If you read the December 2011 Triathlete magazine, they will tell you that you can get fit faster by including more intensity, less volume over the winter. In Velo Magazine for December 2011, the long,slow, zone one/two for the whole "off" season is recommended. Plus you have talked more intensity and less volume but interview Phil Maffetone who says to keep heart rate in zone one for the prep and base periods. So I am confused. What is the deal with intensity? Craig asks: My doctor says everyone should take a baby aspirin each day. What is your opinion on this? Melanie asks: First, if you are trying to get your calcium from food rather than supplements, how should you count calcium that has been added to foods? Is that considered a supplement and how useful or absorbable is it? Example, I drink almond milk which boasts 50% DV of calcium, but much of this is added to the milk in the form of calcium carbonate. Is calcium carbonate a good form? If I conclude I'm not getting enough from food, would you recommend hydroxyapatite as the best form? I've previously taken, but not currently taking, Jarrow Bone Up. Also, can you clarify the relationship between magnesium and calcium? I am having some success with my PMS by taking magnesium powder (which you have recommended) and I don't want to interfere with my success by adding in a calcium supplement. In my response to Melanie, I mention Topical Magnesium and Natural Calm Magnesium. Kyoko asks:How does a gluten free diet effect the menstrual cycle? What are those effects are how serious are they? What is your advice? I have no period and no PMS, and I actually feel better. Erin asks: I've heard you talk about the use of beet juice for improved endurance performance a few times on the podcast now. I'm just curious to know if you've ever actually tried drinking 16 oz of beet juice? I tried drinking 8 oz of it once and it very quickly made me extremely nauseous. I had to pull over my car because I thought I was going to toss my cookies. I'm great with other vegetable juices, but I can't do the straight beet juice. I guess I'm just curious to know if other people have had this same problem. 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 ben@bengreenfieldfitness.com 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. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form...   In this November 16, 2011 free audio episode: Is aerobic training bad for you?, how to measure body fat accurately, how to use an elliptical trainer properly, aloe vera juice, high protein diets and headaches, electronic bike shifters, and training for a hard hike. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: How To Easily Measure Your Body Fat With Laser Accuracy --------------------------------------------------------------- The BodyMetrix System uses ultrasound to accurately measure fat thickness and calculate Body Fat % and weight distribution, and in this interview, Ben speaks with the inventor of the BodyMetrix System, Luiz Da Silva. You'll learn how to easily measure your body fat with laser accuracy, what a device costs, how to use ultrasound to measure body fat, and much more! Earnings disclosure: Ben Greenfield makes commission on sales of the BodyMetrix System. ------------------------------------------------ Listener Q&A: Raminta has a call-in question about the many negatives of aerobic training, and this article: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx Jeff asks: Is a 3 mile "run" on an elliptical machine the fitness equivalent of a 3 mile standard run? For example, say my training plan calls for a 5 mile run (which would typically take me about 40 minutes), would a 40 minute ellipitcal workout be comparable? Also on an elliptical trainer, should I try to replicate my running gait and foot strike as much as possible? I'm more of a heel striker, but find myself using my forefoot more on an elliptical machine. In my response to Jeff, I mention the Elliptigo. Scott asks: Based on your advice, I've eliminated artificial sweeteners completely from my diet and am trying to eat more protein in particular.  I've paid particular attention to the quality and source of the protein, but this hasn't always been easy and the quality of the source has often been uncertain (I travel extensively for business). Recently, I have developed some bad headaches.  Sometimes they seem to spike right after eating.  During initial, heavy exertion when lifting weights can also cause a spike in pain.  But mostly, I walk around all day with a dull headache. Could this be due to my high level of protein consumption?  Low level of carbohydrate consumption?  Detox from artificial sweeteners and sugar?  Other thoughts on what could be causing these headaches? Jennifer asks: I recently read in a book that a study found that drinking aloe vera juice could help relieve asthma symptoms.  The study was not cited.  Have you ever heard of aloe vera juice relieving asthma? In my response to Jennifer, I mention this Aloe Vera juice I use. Robert has a call-in question about Shimano DI2 shifting and whether I recommend it. Brian has a call-in question: I have a fitness question about racing the Grand Canyon rim-to-rim-to-rim. This a 45-mile run/hike from one end of the canyon to the other and back. A handful of us plan to "race" it this coming Spring...meaning that we're going to do it as fast as we can. We're debating the best training plan. My belief is that we ought to spend two-thirds of our training time doing crossfit/plyometric-style workouts to strengthen our legs/quads/gluts/core as well as to develop more flexibility in our hips/IT band and then spend the remaining one-third doing long runs. My training buddies, on the other hand, are of the opposite belief... they believe we should spend two-thirds of our training time doing long distance runs and one-third doing crossfit/plyo type of training. In short, I believe strength/flexibility/agility are more important than long distance training. As background, we are all marathoners and we have all been doing crossfit/plyo training for the past five years, so we have a solid training base. This debate really is about how to spend the next five months leading up to our event... should we spend it mostly doing long runs or mostly focusing on weights/core/plyometrics/flexibility. Patrick has call-in feedback about http://www.TriathlonDominator.com 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 ben@bengreenfieldfitness.com 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.

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode   Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and subscribe for free or leave feedback. This December 9, 2009 free audio episode features the following topics: barefoot running, essential fatty acids, more on amino acids, ankle injuries and the Genotype diet. But before you go any further in the shownotes...check this out... ...new release - $4 Special Extended For This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman. Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes! Final note before we get the shownotes...for the next 6 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project simply go to http://www.rockstartriathlete.com. ---------------------------------------- Featured Topic: The first interview in today's featured topic is with Tellman Knudson from RunTellmanRun.com. Tellman is currently running across the entire country in his bare feet, to raise money for youth homelessness. I called Tellman while he was actually running. During our interview, Tellman reveals the following barefoot running tips: -What is the most natural running surface for barefoot running... -What type of injuries are sustained by barefoot runners... -The differences between barefoot running and minimalist running shoes like Vibram Five Fingers... -Tellman's top piece of advice for the listener who wants to start barefoot running... After you listen in, be sure to visit Tellman's barefoot running website, at How To Run Barefoot dot com! This podcast also features an interview with Dr. Rick Cohen, from Bioletics. During our interview, Dr. Cohen discusses the powerful potential of essential fatty acids for use in both health and sports performance. In the interview, I ask Dr. Cohen the following questions: -Why have you added EFA's to one of your recommendations for internal performance factors? -How can I be tested for my essential fatty acids levels? -What do you do if you're deficient in EFA's? -Is there an advantage to fish oil vs. flax seed oil vs. chia seeds or any other number of EFA sources, or all they all the same? If you want to know more about essential fatty acids, you're going to want to listen to this interview. Dr. Cohen really knows his stuff, and presents the concept of fatty acids in an entertaining and unique way! I'm personally just 6 weeks into my supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you’re ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testingor call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. ---------------------------------------- Listener Q&A: Listener Joe asks: "One question that i have not been able to get a straight answer on, is what exaclty do bodybuilder do, exactly how does the diet & workouts change to get that paper thin skin? I would like to, at least one time in my life, experience walking around the earth tan and in high definition. Will you Please help me with this!" Listener Scott asks: "After watching the video you posted on MAP, I'm wondering how sold you were on the product?  There was a mention of over 40 tests or clinical trials yet no links to this information are on their website (I couldn't find them).  I would think if there was scientific evidence of effectiveness it would be plastered on there.  If you do believe in it, would you recommend substituting MAP for whey protein or even your recipes that include Mt Capra protein powder?"... ...he goes on..."I recently injured my right posterior, distal calf just above my ankle.  I believe it is a muscle injury since it feels like a "Charlie horse" type of discomfort or spasm that occurs when I walk or with plantar flexion.  I bought an ankle ace wrap which made the spasm sensation go away and felt like it allowed my ankle to relax.  I was able to perform a sprint interval session on the treadmill this morning with minimal discomfort.  When the ankle began hurting, ensuring I was using proper form seemed to alleviate the pain.  I'd like to be able to continue exercising but do not want to injure my ankle further.  Do you have any recommendations?" Listener Dave asks: "After listening to John Kenny's high stroke rate per minute (SPM), I realize I have a very poor SPM in comparison.  I think my low SPM correlates to my slow IM swim times.  My stroke is a stroke-and-glide routine.  I am beginning to realize I am losing momentum with each glide resulting in a slow swim, particularly in open water. My question:  What would be a good course of action(s) in order to train and development a quicker arm turnover in freestyle swimming?" Listener Matt asks:"I saw a naturopath doc yesterday and they reccomended I start the Genotype Diet and it may help my stomach issues. I am not sure about this no nothing about it so I was curious if you have come across it? Its the same guy who started this as the Blood Type diet." ---------------------------------------- Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (featured in the video 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! httpv://www.youtube.com/watch?v=tohkvhihB30 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) 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 ben@bengreenfieldfitness.com to 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 ben@bengreenfieldfitness.com. 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. For the next 5 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project simply go to http://www.rockstartriathlete.com. 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 July 29, 2009 free audio episode, I cover the following topics: the six key performance factors every athlete needs to know, stomach bloating while swimming, carbohydrate loading, running intervals, fat loss for breastfeeding mothers, whether mineral water actually works, more on the HCG diet for fat loss, and what to do to make raw almonds taste better. New! You'll notice above that at the top right of this post, you now have access to a "Podtrac Player" which will allow you to open the podcast and listen in a pop-up player while you move on to surf the internet. You can also simply click here to go to our iTunes page and subscribe to have your computer automatically download episodes as they are released. To help make our show even better, take just 5 minutes to complete the quick survey below: ----------------------------------------------------------------- Featured Topic: An interview with Dr. Richard Cohen, a physican and avid athlete who brings almost two decades of experience in preventive medicine and performance to our podcast. He has been training and counseling members of the American medical community on nutritional issues for the past 15 years and is now recognized as one of the leading authorities in the biological analysis of athletic performance factors.  Dr. Cohen brings to light  the key factors that have been identified as the major variables that effect your body ability to perform. Chances are, you spend hundreds or thousands of dollars on gear and countless hours training every week, but probably don't know the answers to the following questions: -Are your levels of Vitamin D optimal? -Are your iron stores adequate? -Are your mineral levels balanced? -Is your hormonal recovery system strong? -Do you know your essential amino acid status? -Do the food you eat provide your body with the fuel it really needs? -Are you a "fast oxidizer" or "slow oxidizer"? After listening to the interview with Dr. Cohen, you'll know exactly what to do and exactly how to get tested from the comfort of your own home. I am currently in the process of being tested for all these variables myself, and can actually walk you through the entire process. Just e-mail ben@bengreenfieldfitness.com. ----------------------------------------------------------------- Listener Q&A: Listener David asks: "Ben, I appreciate your training and health insights.  I have followed your comments online and on the EverymanTri newsletter and I've just subscribed to your podcast. I have a question about trouble I experience with my swim workouts. Virtually every workout is interrupted or shortened by the need for a bowel movement.  I swim first thing in the morning - before breakfast- yet always exit the pool feeling bloated.  What can I do?  I suspect this is a result of gulping too much air but you recently referenced adjusting your diet. I've got a race in six weeks.  How can eliminate this discomfort and interruption?" Listener Chuck asks: "Hey Ben, Hope everything is going well.  Just had a quick question that I thought about today.  I have a race this Saturday, its a run-swim-run, 5k, 1k, 5k respectively.  In the sense of preparing for the race, I was going to do as I usually do--focus my higher carbohydrate meals to be Thursday dinner and Friday lunch for the Saturday race.  But the race itself hopefully won't take me more than around 1:05 (I hope), which is just as long as most of my workouts.  The difference obviously is that I won't be holding anything back during the race.  This being said, why does it/ does it all, matter if I eat increased healthy carbohydrate diet before the race as opposed to eating like that before every day that I train if I plan on going hard?  I hope that makes sense.  I appreciate any insight you can offer. Again, the shirt is awesome--I plan to wear it pre and post race this weekend.  Speaking of gear, I currently don't have an actual tri jersey (or sponsor for that matter).  Does your training company have a team and jerseys for your racers?  It would be cool if I could represent it on the East coast. Thanks again Ben, I look forward to hearing from you." Listener Scott asks: "Ben, I'd like your opinion on how to incorporate intervals into my run.  I'm not much for sprinting, but I've read enough articles and research to know how effective intervals are for fat loss.  I'm sure that altering my pace, having higher effort/medium effort laps, would be a systematic way to decrease my 1/4 mile/mile times, which is my goal.  I average 2-3 runs per week and like to go for 40-50 minutes.  I have access to a high school track so I can accurately measure my laps.  What suggestions do you have?" Listener Mindy asks: "I have a friend who wants to start Shape21, however, she is nursing a 5 month old baby.  What do you recommend for her as far as calories needed and supplements taken?" Listener Scott asks: "Hey Ben, I don't know how new it is, but at this weekend's race, they were handing out this Aquagenus water. What are your thoughts on it?" Listener Todd asks: "I’ve been listening to your podcasts for a few weeks now and have really been enjoying them. I heard about you through trainingpeaks.com. I heard from one of your podcasts about mixing sea salt and some other seasonings to plain almonds but am having trouble finding it. Do you have any ideas on what to mix to flavor plain whole almonds?" 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. Vote for Ben Greenfield as the best cycling tip on twitter! http://www.mindsettriathlon.com/mst_tweetcontest.php 2. The Shape21 Lean Body Challenge ended July 23, and the results are rolling in! Check out the video below, then surf on over to http://www.shape21.com/shape21challenge to vote for the winner and to get your brand new copy of Ben Greenfield's Shape21 Book/DVD package (the same book the woman below used get back leaner than her high school weight) mailed to your front doorstep, along with the opportunity to win 1 full year of online personal training and nutrition guidance from Ben! httpv://www.youtube.com/watch?v=wwIQIP7Hkxo 3. Farah has officially dropped under the 200 mark, using the HCG diet for fat loss. Here is her latest update video below. Go to http://www.bengreenfieldfitness.com/story1 for more info. httpv://www.youtube.com/watch?v=iDuquisMP6o 4. Coeur D' Alene Back-To-School Sports Performance Clinic! “Move Like a Champion” by Ben Greenfield Let your young athlete learn from the nation’s top personal trainer about the exact moves that will prepare their body for fall and winter sports. Taking place in the brand new Pilgrim’s exercise facilities, in this 1 hour class for athletes ages 13-18, participants will learn: -Functional Workouts: Full body moves to enhance human performance... -Mind-Muscle Connections: How to ensure that your body will operate with 100% efficiency... -Injury Prevention: Learn ways to turn muscles, ligaments, bones and tendons into natural body armor... -Nutrition Guidance: Exactly what to eat to make your body perform like a champion... Clinic date is Thursday, August 13. Cost is $10/participants, or $30 for teams of 4. Coaches/parents are welcome to stay. Register by e-mailing ben@bengreenfieldfitness.comor call 208-883-7705. -------------------------------------------------------- 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)! [powerpress]See omnystudio.com/listener for privacy information.