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 2, 2011 free audio episode: Bitetech mouthpiece, is sprinting easier on the knees than jogging, is working out before dinner considered a fasting workout, how to recover quickly from a stress fracture, when to take fish oil, the effect of alcohol on fitness, do fat loss supplements work, why does asparagus make your pee smell, can aromatherapy help you sleep better? and an aromatase inhibitor recall by the FDA 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. -Vote for the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. 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: Can You Get A Better Workout By Chomping Down On A Leather Strap Like An Ancient Viking Warrior? --------------------------------------------------------------- In the Podcast Episode #70 on how a mouthpiece could help you exercise better, I learned about interesting fitness tool which was summarized in the Journal of the American Dental Association.   I was a bit skeptical about at first. It is actually a “mouthpiece”. You clamp down on it when you’re exercising, such as running, lifting, or riding a bike, and it makes exercising easier. A study conducted by Dr. Dena Garner, Head of the Department of Heath, Exercise and Sports Science at The Citadel, (who I interview in this podcast, along with a representative from BiteTech Technology) showed that participants wearing a mouthpiece during exercise experienced improvements in their ability to breathe, specifically taking in 29% more oxygen, while expelling 21% more carbon dioxide than the subjects not wearing the mouthpiece. It also appeared that the ArmourTech BiteTech mouthpiece could help to lower lactic acid and cortisol levels. You can get the ArmourTech BiteTech mouthpiece by clicking here and using FREE shipping code "FITNESS". ------------------------------------------------ Listener Q&A: Suzanne asks: I'm morbidly obese, but pretty strong.  I'm getting back in shape and listening to your podcasts during my early morning walks. Recently during my walk, I challenged myself to run with all my strength between two telephone poles.  I was huffing like hell, but I was really proud of myself.  I did two more such sprints during that workout.  I'm up to 5, two-pole-length sprints plus 10x10 squat sets during my walk now. Do you think I'm totally killing my knees for the future? I'm in a kind of catch 22.  I need to lose weight to run and I need to run to lose weight. Adam asks: I currently do intense weight sessions of about 20min in the morning before breakfast so I am looking to change to an after work workout. If I do my workout before dinner (eg workout at 6pm and dinner is at 7) am I still in a fasted state? Catarina asks: I have a question about risk factors and recovery strategies for stress fractures in the foot. I have been a runner all my life, but in the past two years I have been sidelined by stress fractures in my right foot twice. I had an injury-free marathon season last year, and this most recent stress fracture came on when I returned to a primarily-running regimen after training for a triathlon. Do you have any advice on preventing this type of injury in the future, and on speeding recovery now? I am also curious about potential links between caffeine consumption and bone density, as I drink about two cups of coffee each day. In my response to Catarina, I recommend Capraflex. Mike asks: When is the best time to take a fish oil supplement? Derek asks: This product, ProGrade Metabolism, claims that it can boost energy and adrenaline, which seems like it could be a performance enhancing type medication that would be illegal by the UCI. Q: Do you think these drug claims are accurate? Q: Do you think it is worth me trying an N=1 with this product to see if the claims are true, or is this based on "loose science". In my response to Mike, I mention Thermofactor, and also my article "Do Weight Loss Supplements Really Work?". Lia asks: What is up with asparagus pee? Will you explain what process occurs after consuming to result in it? Tara asks: I just passed a new billboard on my way home from work. It stated "One night of drinking erases two weeks of fitness training." Can this be true? From personal experience, I would disagree with this statement. I was wondering, though, how much does alcohol interfere with training? Is one or two servings of alcohol once or twice a week going to erase my hard work, or should I simply abstain from alcohol completely while training for marathons or other endurance sports?" For after a night of heavy drinking...take 4-6 of these bad boys. In my response to Tara, I mention "Recoverease". Craig asks: I recently started using Badger Balm Sleep Balm. It seems to be helping me sleep but I'm not sure. What is your opinion on Aroma Therapy in general and on this product specifically? In my response to Craig, I mention Hammer REM (use 15% discount code 80244). Keith asks: I understand the FDA on 9/20/10 did a recall on aromatase inhibitors. Your thoughts? In my response to Keith, I mention ProstElan. 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.

Dive into the essentials of maintaining fitness during pregnancy. Explore the effects of citrulline on exercise performance and investigate cholesterol concerns while expecting. Gain insights into creating nutrient-rich meal plans and debunk common myths about exercise risks. Discover how Coenzyme Q10 can boost metabolism and learn practical tips for post-surgery nutrition. Real-life stories and expert advice challenge traditional norms, empowering women to embrace health and fitness throughout pregnancy.

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? Scroll down on this post to access the free "Ask Ben" form...   In this April 6, 2011 free audio episode: The last diet you'll ever need, part 2, when to use a foam roller, fish oil skin break outs, body fat measurement accuracy, shrinking your stomach, a supplement called Vitargo, are frozen meals healthy?, eating before a morning workout, and rapidly digesting foods. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The Last Diet You'll Ever Need - Part 2" To listen to Part 1 of this series, click here. Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures. In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy. What are the four corners of Superfood Nutrition? You talk about consuming high antioxidant foods in your book. What is your take on recent research suggesting that may not be ideal for some people? What is the role of protein in weight loss? What is your “stealth technique” of preloading with essential amino acids? What is AGE, and why is it in your book? Do you think we should eat several small meals per day? If so, why or why not? You have a chapter on exercise in this book. What does your workout routine look like? In the book, you mention the “SuperHealth 7 Tiger Moves”. What are they? You finish with 7 Golden Keys to Weight Optimization. Can you give a brief overview of each? Click here to get the Super Health Diet book now. ----------------------------------------------------- Special Announcements: -Click here to donate $1 to keep this podcast going! -Ironman Coeur D' Alene triathlon camp registration deadline extended to April 15. Click here for more information, or to register! -Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example: -Do you have trouble sticking to fad diets and want something that’s finally not a fad diet? -Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue? -Do you get sick all the time and want to know how to boost your immune system for life? Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Kelcey asks: I recently saw a write-up on a new foam roller called the "rumble roller." It has little bumps on it as opposed to just a smooth rolling surface, and this is supposed to make this foam roller superior to a conventional roller. I was wondering if you had seen this roller or had any thoughts about it. Also, one of my physical therapists made me roll immediately before and after run workouts, but another source said it was better to wait several hours to roll (i.e. roll in the evening if you did a morning workout) to "allow time for lactic acid to accumulate." Is there a better time to roll than another, and are there times when I should not roll because it might hinder performance, or for some other reason? Mer asks: I started taking Udo's oil. I feel like it's making my skin break out a bit. Is this possible. It has happened to me when I increased fish oil intake as well, but I thought it was an old wives tale that using more oil would make your skin break out. I haven't really changed anything else and I swear it seems like a trend. Mike asks: At the beginning of the year I did the hydrostatic weighing and was told to have 10.2% bodyfat @ 204 lbs. I got tested with the Bod Pod today. I came in at 17.4% bodyfat @ 207.4 lbs. I haven't changed my training much (4days weights, 2 days cardio) or diet in the past 3 months. Which test should be more accurate? David asks: Is it really possible to physically shrink your stomach by eating less? Kara asks: What are your thoughts on the effectiveness of Vitargo S2 and/or Karbolyn as a carbohydrate source for pre, during and post workout. Based on the high molecular weight of these products, they claim to "vacuum" nutrients to the muscles, provide improved glycogen replenishment and eliminate gi distress based on the rapid gastric emptying. Is there any validity to this? Do you feel these are more effective carbohydrate sources than maltodextrin like CarboPro? Jenny asks: I was wondering what your opinion is of frozen meals. I used to eat a Spa Cuisine Lean Cuisine for lunch several days a week but now only eat frozen meals if necessary for convenience. I also sometimes buy the Kashi brand frozen meals. What is your opinion on eating these brands of meals and frozen meals in general for convenience at lunch? Are there any specific ingredients in frozen meals to watch out for and avoid? Matt asks: My stomach/digestion needs a couple hours to process breakfast. ... so I just eat a banana, coffee & water and then start my training session for 1.5 to 4 hours eating & drinking as I do it and then getting protein right after I finish. I need my sleep & can't imagine waking up to eat breakfast and then going back to bed each Sunday morning. With the fasting workout strategy that you have mentioned for 30 to 60 minutes workouts, Will the technique I use (no breakfast before a long training session) be fine? - I want to avoid cannibalizing muscle, etc. ... and weight loss is not my goal, though it wouldn't be bad to lose a couple pounds. Lou asks: My daughter had her colon removed a year ago due to an illness. With absence of her colon her digestion has to occur rapidly and in a shorter time frame.She is a photography major, her day is full of activity, moving gear, etc.  She also works in retail 20 hours a week and rides a bike to get around. If she was your daughter, which products would you recommend to complement/enhance her nutrition? -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...     In this March 30, 2011 free audio episode: The last diet you'll ever need, what to do if calves are too big, using power cranks on a bicycle, is flax seed oil bad for you, knee pain from riding a bike indoors vs. outdoors, the bar method of working out. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The Last Diet You'll Ever Need - Part 1" Unlike other self-help and dieting books, The Super Health Diet, by best-selling author KC Craichy, compares popular tactics used by Americans such as weight loss centers and mainstream dieting plans, and tackles the topic of prescriptions, pills and procedures. In The Super Health Diet Craichy provides readers with a wealth of clear, concise information for his Super Health Diet, which is based on his scientifically proven “Four Corners of Superfood Nutrition.” He also covers the dynamic role of proteins in weight loss; anti-aging benefits of eating the Four Corners way; meal frequency, snacks and eating speed; exercise, weight loss and health.It is highly recommended that you listen to a two-part free audio interview below, which Ben Greenfield conducted with KC Craichy. How do you recognize a fad diet? Does the type of diet even matter? There are a multitude of pills, prescriptions and procedures out there. What are some of the more serious dangers and complications of the more popular ones? What about spas and clinics for weight loss? Do those actually work? You talk about the thyroid hormones in weight loss. How does hypothyroidism cause someone to gain weight, and what can be done about it? What about sex hormones, such as testosterone? How can loss of that cause weight gain, and what can be done about it? Aside from aesthetic reasons, what are some other reasons people might not know about for losing weight? Click here to get the Super Health Diet book now. ----------------------------------------------------- Special Announcements -Here’s how to win a FREE autographed copy of KC’s new book: “SuperHealth: The Last Diet You’ll Ever Need”. At http://www.facebook.com/BGFitness, send us a video in which you tell us your biggest problem with diets, nutrition, losing weight or staying healthy, and why you think the SuperHealth book could help you! For example: -Do you have trouble sticking to fad diets and want something that’s finally not a fad diet? -Do you lose weight, but then put it back again, and want a complete solution to the yo-yo weight issue? -Do you get sick all the time and want to know how to boost your immune system for life? Whatever your struggle is, we want to know about it, and why you think the book that we discuss in Episode 139 and 140 at http://www.bengreenfieldfitness.com will help YOU. Share your video now, and get a FREE autographed copy of the book. Only 12 copies are available, so act fast! Go to BenGreenfieldFitness on Facebook and post your video today. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Violet asks: I have always had large calves and no matter how much weight I loose, they don't change. I don't want the muscle any bigger, I just want to loose fat, especially the fat right under my knee. I have done the calf raises on the stairs, but is there anything else I could try? Also, I don't know if this has anything to do with it, but I am very hyper-mobile especially in my knees. Listener Mike has a call-in question about PowerCranks. Ron asks: Several podcasts had mention of flax seed in a positive vein. My research differs. I stopped taking Flax Seed Oil about a year ago because of its very high Phytoestrogen content. Mens Health had an article on Soy Milk, also high in phytoestrogen, awhile back in which a male was drinking two quarts a day and his breasts were enlarging. Listener Ranieri has a call-in question about knee pain from riding a bike indoors vs. outdoors. Listener Mer asks: Have you ever heard of bar method? In Chicago and LA it's taking off like wildfire. Lot of pretty bold claims by this Burr Leonard Woman. Lots of youtube coverage as well. I think I (and my muscles) would get bored with this formulaic type class 3 times per 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. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this March 23, 2011 free audio episode: The Central Governor with Dr. Tim Noakes, is non-alcoholic beer healthy, receding gum lines, serum vs. free testosterone, isometric ab exercises, how to raise natural hormone levels in women, and indoor cycling workouts. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "Tim Noakes Tells You How You Can Use The "Central Governor" To Tap Into Your Muscle's Hidden Potential." In this interview with Dr. Tim Noakes, who has written multiple books on physiology, including "Lore of Running", which you can view more about by clicking here, Ben talks to Noakes about the central governor theory and asks: Can you describe the central governor model? What are examples of this model in sports today? In consideration of this model, how can athletes advantageously modify their training and racing protocols? What type of research are you doing now on this subject? This is a can't miss interview for anyone who wants to learn how to exercise harder, longer and faster using the principles of the central governor theory. ----------------------------------------------------- Special Announcements -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. -Tuesday, April 12 at 6pm PST: Join Ben Greenfield from BenGreenfieldFitness.com and Dr. Rick Cohen from Bioletics to learn everything you *didn't* know about Vitamin D and Fish Oil, in the interactive seminar "The Shocking Truth About Vitamin D & Fish Oil". Click here to RSVP at Vokle and make sure your camera and mic are ready if you want to use them for questions. -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Jeff has a call-in question about non alcoholic beer. Cara asks: I read the book Digestive Wellness and the author states that receding gum lines in the mouth are due to bone loss. I eat paleo (no dairy) but I do eat plenty of vegetables and strength train. Is that enough to prevent bone loss? My gums are receding and seem to be getting worse. I had been taking AdvaCal Ultra 1000 as a supplement. Should I not supplement with any calcium or do something different? Gerry asks: I know you've talked about serum testosterone in the blood. Is there a direct relationship between serum levels and free testosterone levels? If so, how strong in the correlation? My serum testosterone levels are at 84 Julie asks: Hey Ben. I had some back surgery on L4/L5 and L5/S1 a few months ago. My doctor cleared me to start exercising but recommended avoiding all exercises that involve a crunching or pike motion. Can you outline effective and safe abdominal and lower back exercises that are isometric in nature? Right now all I can think of is the plank. Are upright rotational movements okay for spinal injuries (such as the woodchopper exercises)? Liz has a call in question: I am a 33 year old active female. I run an average of 40 miles per week, and I just qualified for Boston with no small thanks due to your Marathon Dominator package (awesome, by the way!). I am pretty lean, at about 5'6" and 117lbs. I also lift weights 5 days per week. I stopped getting my period about a year and a half ago, and although irregular menstration runs in my family, and it did coincide with a significant rise in my general fitness level, my doctor recently prescribed a ten day dose of Progesterone to induce a period. I was wondering if you could offer any nutritional guidelines for helping to raise my hormone levels naturally. In my response to Liz, I recommend EnerEssence I. Kris asks: Personally Indoor bike session are painful I would much rather be outside. My question to you is how long is a fair amount of time to spend on the bike trainer, and what kind of drills, intervals etc can I do on the trainer? -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...   In this March 16, 2011 free audio episode: An interview with Dr. Two Fingers, how soon to exercise after vasectomy, fish smelling body odor, maintaining run fitness with limited time, is high blood creatine bad, adrenal fatigue sodium intake, pain in a screwed ankle, runner's knee, effects of fat deprivation and does drinking milk lower testosterone? 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "Dr. Two Fingers" Reveals His Teeth-Gritting, Body-Healing Secrets." In this podcast, I interview Dr. Craig Buhler, who invented the Advanced Muscle Integration Technique (AMIT). In our talk, Dr. Buhler, also know as "Dr. Two Fingers" in Tim Ferriss's book "4-Hour Body", explains how he can make injuries and issues that have nagged the body for as long as decades, completely disappear with special techniques - and also how his technique can keep acute injuries from becoming long term problems. ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Richard asks: I am thinking of having a vasectomy and wondered if you had any information concerning recovery. I have entered a number of triathlons/duathlons this summer and I am concerned about how long the operation may put me off my bike? Jennifer asks: When my husband sweats a lot after or during working out, he starts to smell fishy. It does not happen all of the time but does happen often. He says that the fish smell happens when he takes certain supplements, such as Omega 3s or fish oil. Therefore, he does not take any such supplements. He also thinks there may be something in his post workout EAS Myoplex protein shake that could contribute to the smell. However, I have noticed that the smell still happens when he does not have the shake or any fish oil supplements and wonder if you know why and could offer any solutions. Michael asks: Quick question for you on ultra-running. I am currently in Afghanistan, trying to keep up my running in preperation for Leadville 100 and Wasatch 100 this year. With very limited time/area to run, what do you suggest for a running regime that will maintain fitness for these ultra's when I get back 3 weeks before Leadville? I do have access to treadmills, ellipticals and any kind of weight lifting equipment/machines. Currently I'm logging a 10 mile run each morning along with doing upper body weight training and lower body weight training 6 days a week (3 upper/3 lower). Also, there is a ton of dust over here, what is a good way to protect against inhaling all the dust, especially when I am forced to run while being passed by convoy's every morning? Gerry de Ocampo asks: Hi Ben, I just recently turned 45 (male) and have been a triathlete for about two years. About three years ago I led mainly a sedentary lifestyle, was overweight (i.e. 260+ pounds, body fat 34%) at 5'8". Now I'm lean, about 175-179#, and 8% body fat. I've had excellent lab results on my blood work the last three years that I've been fit, but I've noticed in the last two physical exams when I have been an endurance athlete that my BUN to creatine ratio is slightly higher than normal range (9-20). This year the ratio was 28 and last year it was 27. I know you're not a doctor, but what do you know about this ratio and its significance to athletes? I've heard that athletes have a higher ratio? Does it mean I'm not eliminating urea efficiently from my body? Cindy asks: I am training for a few olympic triathlons this summer and have just been diagnosed with Adrenal Fatigue. I was suffering with a lot of muscle weakness and my CPK was slightly high. After taking some naturopathic supplements and cutting back on my training the muscle weakness isn't as bad but I still get periods of extreme fatigue throughout the day where I have to lie down for 15-30 minutes (usually late afternoon). My doctor (not an athlete) said if I'm tired, don't exercise or switch to yoga. I want to heal my body but I also want to continue on with my training. Any advice? Also I heard that people with adrenal fatigue have to be careful about bananas, sports drink or supplements that have too much potassium because it throws the sodium balance off. Is this true? Gallup asks: I broke my talus about fifteen years ago water skiing. Got it screwed and it is near 100% since. I do get pretty sore in the area every time I go for a long run. Soreness can be in/on any of the ligaments around the lateral side of the joint. I take ibuprofen and topical ketoprofen and sometimes ice. What would you recommend for an injury like this? Alberto asks: I have a concern about my knee. On Nov 2010 I did my first 70.3. 6 miles into the run my knee started to hurt a lot. Although I finished the race limping, I couldn't bend the knee for 3 days. The pain is behind the left patella and after several exams the doctors said I have a multiloculated synovial cyst which is located medial to the medial head of the gastrocnemius muscle bundle, with minimal joint fluid and a chondral softening within the lateral patella facet without a focal high-grade chondral defect (I have to add that all my ligaments, muscles and meniscus are intact). Have you heard of this certain type of condition on triathletes? I don't want to give up my Ironman dream this year... can you recommend me any type of solution or recommendation, since the doctors couldn't really give me a solution for what I have. Greg asks: Do you know of the possible adverse effects of long term fat deprivation? I did this for a two year period and now my energy regulation is completely screwed- frequently weak, irritable, headache and poor concentration. Blood glucose levels are consistently within the normal ranges and so Endocrinologists have told me there is nothing they can do. The only things that decrease the symptoms are: hot weather, intense high heart rate exercise and eating complete meals; protein and fat saturated carbs. Paul Glendinning asks: I have recently started training quite heavily (for triathlon) doing a mix of weight loss (your pre-breakfast fasting easy CV 3 mornings), weight training 2 mornings, and the triathlon specific training in the evenings. I recently heard that training too much can lead to a drop in testosterone. One way to bump the testosterone is to take Zinc and B6 vitamin. However, I drink alot of milk and I also heard that the Calcium in the milk degrades the effect of the Zinc, possibly effecting my recovery so my question is, is this true, as I really like milk, but was thinking of giving it up for lent, but I know milk is good for you. Also for info I would be slightly asthmatic so am wary about milk causing a build up of mucus on my chest. -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...   Arthur De Vany, pictured above, is 73 years old and the featured guest in this audio interview. In this March 9, 2011 free audio episode: The New Evolution Diet with Art De Vany, calf swelling from running, difference between branched chain amino acids and protein powder, transfer factors, prolotherapy for back pain, how to run better without running longer, how long to recover from a marathon, xanthan gum and guar gum, alternatives to barbell squats, exercises for becoming a better swimmer. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "The New Evolution Diet" With Arthur De Vany In this week's interview, I speak with Arthur De Vany (pictured right) author of The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging. During the interview, Dr. De Vany, also known as the Father of the Paleo Diet, discusses how he keeps his 73 year old body going strong with random workouts and evolutionary diet approaches, and the science behind his program and his book. Click here to check out Arthur De Vany's book "The New Evolution Diet". ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Kim asks: I have been running for about 3 years approx. 20 miles a week. Over the last 9 months I increased my mileage to about 30 miles a week to train for a 1/2 marathon. When I increased my mileage I began to have swelling in my calves. Really both legs are swollen in a water retention sort of way but the calves are the worst. The swelling does go down but not completely away. After the 1/2 marathon I took a couple months off of running completely and just started running again 3 weeks ago. The swelling/water retention went away when I wasn't running but now is back again. It is worse after sprints. Any thoughts? Kyle Kranz asks: What is the difference between taking a supplement that contains all the essential amino acids (hemp protein in my vegan case) and taking a BCAA supplement? BCAAs are included in the hemp or any other supplements with all of the amino acids, so would a person be better off just taking a full A.A. supplement instead of only BCAAs? In my response to Kyle, I mention Master Amino Pattern, or MAP. pepepacoluis @bengreenfield. Hi Ben. What do you think about the 4life transfer factor products? Mike asks: Ben, I just recently re-listened to podcast 105 in which you interviewed David Minkoff. I have been dealing with a low back issue for over a year now and have tried every conceivable avenue to resolve. Much of the pain started at a time shortly after which I had lowered my stem to get more aerodynamic. I now wonder if I may have strained some ligaments which are the root cause of spasms and other referred pains that I experience when in hip flexion. Have you any thoughts or experience with prolotherapy? Patrick asks: I have a 17 mile loop I like to run and don't want to try to stretch it out any further than that. I've heard several pros never run longer than 16-17 and add intervals to their long runs rather than additional volume. What can I add to my current loop without adding more base volume and without compromising high-end aerobic fitness? Tom asks: I'm running the Boston Marathon on April 18, 2011, and 19 days later doing the St. George Ironman. How long does it take to RECOVER from a marathon, and what would you recommend for recovery. Thanks, p.s. I'm 57 years old, and would like to qualifly again for Boston with its new program, but my main Goal is doing the best I can at St. George Ironman.... In my response to Tom, I recommend he read this"Lightning Speed Recovery Secrets" article. Kim asks: I read that Xanthan Gum and/or Guar Gum can be used to thicken smoothies. I found both ingredients online from Bob's Red Mill, which has natural products. However, I've always thought of these two ingredients as additives. What is your take on using a tablespoon or two in a daily smoothie? Also, would you prefer Xanthan Gum over Guar Gum? Anything else you might use to thicken a smoothie? John asks: What alternatives are there to barbell squats? Here is some background: I'm 22 years old and have been lifting weights 3-5 times a week for three years. I've always had trouble with this particular exercise because of pain under my left scapula. About a decade ago I was diagnosed with scoliosis, which is a curvature of the spine, so I am assuming that this pain is related to my scoliosis. The doctor who diagnosed me said that the condition was not severe enough for treatment. I don't disagree with his diagnosis or his advice about treatment; however the same shoulder that is experiencing pain while performing a squat is also my higher shoulder. Because of this pain I mainly use lunges and leg presses for leg strength. Hi I'm Brian and I've been listening to your podcast for the past 6 months. I've recently joined swim in high school as a junior and have found it difficult to fit in lifting weights in my schedule, since I swim Monday through Friday for two hours a day. When should I lift weights and what exercises can I do to become a better swimmer? -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...     In this March 2, 2011 free audio episode: An interview with health and endurance expert Phil Maffetone, boiling fat off meat, running barefoot, tapering for a race. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: Interview with Health and Endurance Expert Phil Maffetone   Click here to check out all of Dr. Phil Maffetone's books! In this week's interview, I speak with Dr. Phil Maffetone, an endurance expert and someone who developed many of the protocols used today in aerobic training, including the Maffetone Method. Dr. Phil Maffetone is described as "one of the most sought-after endurance coaches in the world." He entered the endurance sports scene in the late 70’s. In addition to working with some of the world’s top endurance athletes, Dr. Maffetone has written dozens of books and articles on health, fitness and nutrition, including Complimentary Sports Medicine, Training for Endurance, The Maffetone Method, and In Fitness and In Health. During our discussion, Phil answers the following questions: Why do you say that to speed up you must slow down? What is the 180-Formula? What is the MAF Test? In “Training For Endurance”, you describe several stages of Overtraining Syndrome. What are they? Why do you say that athletes can be fit, but unhealthy? Click here to check out all of Dr. Phil Maffetone's books on Amazon! ----------------------------------------------------- Special Announcements -The new BenGreenfieldFitness Android phone app is here and it's free. Click here to grab it now! (or click here for the iPhone version). -Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday... -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Armi has a call in question about boiling fat off meat. Chuck has a call in question about tapering for a race. Jeff has a call in question about doing interval training in bare feet. Here is a link to the A/B/C running drills I mention in my response to Jeff. Casey has call in feedback about Shape21, and Lisa calls in to give an update on her Triathlon Dominatorrace. -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...   Does Active Release Technique, aka, "ART" actually work? In this February 23, 2011 free audio episode: Active Release Technique, nitroglycerin for injuries, low volume weight training, does it matter if you burn fat or carbohydrate during workout?, Reynaud's syndrome, epsom salts, weight training soreness, asthma remedies, is sugar-free gum healthy?, lap band surgery 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: How "Active Release Technique" Can Help Your Body Feel Better. In this week's interview, I speak with Dr. Kevin Christie, who is a chiropractic physician and Certified Strength & Conditioning Specialist (CSCS) who specializes in sports medicine and fitness. Dr. Christie is also certified in Active Release Technique (ART) and Graston Technique, which are the leading soft-tissue diagnostic and treatment protocols that deal with over-use strain that plagues today’s society. During our discussion, Kevin answers the following questions: What is ART? What type of conditions is it useful for? How quickly can someone experience success with ART? Are there things ART shouldn’t be used for? Can you walk us through a typical ART treatment? Can anybody do ART, or should people be looking for someone with a certification? Kevin's website is at http://www.healthfitchiro.com ----------------------------------------------------- Special Announcements -Did you see the "What Confuses You About Breakfast" post? Stay tuned for the answers, coming this Monday... -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the BenGreenfieldFitness podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Becky H asks: Ever heard of using a nitroglycerin patch for healing injuries? I have a friend with a nagging achilles injury that just got back from a sports therapy clinic. They are using nitro patches on the inflammed site, then will be doing concentric stretches/strengthening of the area, all to hopefully get more blood into the site to promote healing. Have you heard of this? What would be potential side effects? Do you think it would be effective for just this type of injury, or might it potentially be useful for other injury site (namely ITBS on the knee). Mike Schrankel asks: What do you think of Low Volume/High Intensity weight training? One apparently reputable website (http://www.exrx.net/WeightTraining/LowVolumeTraining.html) goes to great lengths explaining that performing extra sets beyond one light warm-up and one heavy set of 8-12 reps yields only 0-5% more muscle growth. But most pros, including yourself recommend 3-5 sets. I've checked out your "Get Fit in 30 minutes or Less" (12/5/10) post, in which you recommend 5 sets. I like the short time commitment, but I'd like to do a wider variety of exercises with less sets if I can get decent results (i.e., more lean muscle, not "big and brawny") Lorna asks: why does it matter whether I burn fat or glycogen during my workout? I thought that if I am in deficit at the end of the day - fat will be used for energy - giving me a body fat loss. Whether I burn glycogen or fat - a deficit will mean fat stores reducing when it all balances out- will it not? Laurel asks: I have two questions.  1-Are there homeopathic or home remedies for Raynauds phenomena? 2- You tout magnesium, what do you think of epsom salts as a source? In my response to Laurel, I recommend the Future Health Now Encyclopedia (pictured right) and the Magnesium Flakes from Ancient Minerals. Jeff has a call-in question about soreness when getting started with weight training. In my response to Jeff, I recommend he listens to the first 5 episodes of the Get-Fit Guy's Quick & Dirty Tips Podcast Ralph Sanabria asks: Ben, I have a hard time running (more breathing). I've been told that I have athletic induced asthma. I've been told this because i have a hard time breathing during. and it sounds like wheezing. Is there anything that i can do to help with this? In my response to Ralph, I recommend oil of oregano. Cat asks: Do you know of any potentially harmful effects of chewing sugar-free gum? I am a student and find that chewing gum helps me to stay focused while I work, but it seems like I've developed sort of an addiction to it. Are there properties in sugarfree gum that could make it addictive and harmful to health? In my response to Cat, I mention "Spry" gum. Ryan asks: I recently read this article http://www.consumeraffairs.com/news04/2011/02/california-deaths-after-lap-band-surgery-lead-to-lawsuits.html  about complications that are occurring with lap band surgeries. My sister is considering a lap band surgery and this article really concerns me! I thought you might find it interesting and would like your thoughts on this. -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form...   In this February 16, 2011 free audio episode: How fast do you lose muscle memory?, supplements for anxiety, what are effects of long term endurance training, more on multivitamins, how much urination is normal?, does hot or cold exposure burn more calories, what type of water filter is best, how you get skinny-fat, phi science water, trigger point dry needling, what is NADH for sleep?, is flax oil bad for you?, pain on the top of the foot, and how many carbohydrates to eat after weight training. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: The Ultimate System To Learn How To Swim Faster, Even If You're Just Getting Started. In this interview with Paul Newsome from Swim Smooth, you'll going to learn everything you need to know about how to identify your body type and swimming type, and then learn how to swim faster based on the type of swimmer you are. For more information on Swim Smooth's Swim Typing, or to get the .pdf manuals and videos that teach you more, just click here or click below: Also, here's a picture of the "improper" catch that Paul discussed in the podcast: ----------------------------------------------------- Special Announcements -Did you see the make your own "love making" supplements post? If you click here, then you can go to Jeff Anderson's website, where his Valentine's Day special and "Bedroom Blaster" formula is available until February 18! -You can now shop at the BenGreenfieldFitness Facebook page! Click here to visit now. If you post a comment and link about this on your page, then let me know by leaving a comment on the BenGreenfieldFitness Facebook page, I will send you a $20 coupon for anything there! -Interested in advertising on the podcast or blog? Click here to download the advertising information and pricing sheet. -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here:   -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you’ll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Andy asks: I trained 20 weeks for an Ironman and completed it last Aug, since then I have not been on my bike or swum at all, and have just started to pick up the running. As a 49 year old male, how much of the muscle mass and memory would I have lost? Jacob asks: I take prescription to help control anxiety/depression, any thoughts on supplements to assist these, and have you herd any science that would indicate that lots of workout volume would either help or hinder anxiety? Mike asks: Ben, now that the ' big four' are all approaching or past 50. Have there been any studies conducted on the long term health effects of ultra endurance training? Perhaps it will take a few more generations to determine the benefits or negative affect. My question pertains to the elites more so than we AG's. Jim asks: I'm looking for a good one a day vitamin to take. Knowing that I am an endurance athlete, what would you recommend? I am open to taking a liquid vitamin if better. Also, can you recommend a great vitamin for my kids (4 and 2)? In my response to Jim, I recommend the kid's multivitamin Kid's Calm (pictured right) Alex asks: I drink lots of water throughout the day to keep hydrated, although I work at an office. I also urinate a lot as a consequence. I heard this is not ideal but I'm not sure what to do. The water I drink comes straight form the water filter or cooler at the office and I use a BPA-free metal bottle. Any advice? ArmiLegge has a call-in question about whether hot exposure or cold exposure burns more calories. Andy asks: Hi Ben. Just listened to Inner Circle Podcast #6, and in it you mentioned the benefits of using a reverse osmosis water filter to remove fluoride from drinking water. However, isn't it true that such a filter would also remove all other potentially good and healthy minerals from the water? Would this loss of the "good" minerals outweigh the benefit of getting rid of the fluoride? And is this something to be concerned about? Alberto asks: I'm 5'5", around 145 lbs, and I look slender. What bothers me is that although I'm pretty much slim looking, I have a beer gut and my goal is to lose the gut and eventually get a 6 pack (I have never been ripped in my life). The problem is that I don't want to lose the the little muscle I have in my arms and legs and I just want to focus in getting rid of the gut, which seems impossible after doing vast amounts of triathlon based cardio and excersice. I would love any suggestions and advice, or maybe if I just follow your Dominator Package training program will do it. Kyle asks: What are your thoughts on the Phi Science products? Their products claim to influence the "zeta potential" of water to make it much easier absorbed by the body. Ron asks: What is your take on trigger point dry needling? Darrell Brown asks: What can you tell us about NADH. Mark asks: Hey Ben, I was reading a magazine (Mens Health 2/10) that cited an Australian study by Anne Barden. She said that taking flax supplement (9 grams every day) increased by 38% the markers of free radical F1-phytoprostane. The gist of the article was to stay away from flax for Omega 3's, and use fish oil. Whats your take on it? In my response to Mark, I mention EnerEFA. Call-in question about pain on the front top of the ankles and top of the foot arch. Chuck asks: I know we've debated post-workout nutrition before, but considering one REALLY is working out hard and doing enough to necessitate recovery nutrition, are the protcols for cardiovascular versus resistance training the same? Should both of these follow a 3-4:1 carbs to protein protocol? I was under this impression, but in meeting with my nutritionist the other day, she said that after weight lifting, your body really only needs the protein as the glycogen expenditure was not as intense as a hard cardio workout. What are your thoughts? -------------------------------------------- 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): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------See omnystudio.com/listener for privacy information.