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...   One of the questions answered in this episode is whether "Deer Antler Spray" is actually healthy or effective. In this February 9, 2011 free audio episode: Aphrodisiac foods, is textured vegetable protein healthy?, how long does it take to recover from energy drink addiction?, are tiny red bumps on the skin dangerous?, can you have food allergies and not know it?, how much magnesium should you take?, what's the minimum you can eat and drink while running?, is ASEA water good?, a supplement called e21, getting fitter for basketball, toe pain while running, is all fish oil equal?, is P90X a good workout?, raw protein powder, deer antler spray, cutting back on alcohol, infrared treatment for weight loss, NO Explode and Jak3D supplements, kids running long distances, homemade sports recovery drinks and fitness for fibromyalgia. 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. ----------------------------------------------------- Special Announcements -My friend Chef Todd has a brand new "Aphrodisiac Foods" website, just in time for Valentine's Day...click here to check it out, and also click here to download his free e-book "Chocolate At Every Meal Cookbook". -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"] ====================================== Listener Jim asks a call in question about P90X (Ben recommends Shape21, pictured right, as a healthy alternative to P90X) Dan asks: What are your thoughts on TVP (textured vegetable protein) also called textured soy protein (TSP)? My wife is a vegetarian and incorporates it into meals very easily. I understand it is highly processed which is usually bad. The nutrition facts look really good for fiber and protein. If I am trying to keep or gain muscle mass is this helpful or hurtful for me to consume? Paul asks: I know you have answered questions regarding energy drinks before. My question is how long does it take to reverse the negative effects caused by them. I have had a two a day Monster/Redbull habit for about five years. My biggest worry is the effects on the adrenal system. Does stopping consumption have an instant effect, or something that will occur over time. Heather asks: I've had tiny red bumps on the back of my arms for most of my life. They don't itch. I've heard it may be an omega 3 deficiency, but that hasn't helped....What can you do about tiny red bumps on the back of your arms? Mike asks: Ben, if one had food allergies or sensitivities to certain foods would it necessarily be obvious, or could one suffer minor effects unknowingly? For instance, I've drunk milk all of my life without ever noticing any direct negative effects. Is this enough to eliminate concerns or might there be more subtle or indirect issues? In my answer to Mike, I recommend the GI Panel. Paul asks: You have spoken a lot about taking magnesium prior to bed. How many mg of do you recommend? In my response to Paul, I recommend Natural Calm. Amy asks: I have been training for my first half marathon while trying to lose some weight to get faster. I am 5' 3" and 155, with only a 12 minute pace. I know my weight is my biggest speed disadvantage. What I don't understand is why I still seem to bonk on my long runs that go over 1 3/4 - 2 hours since I have all this "onboard" fuel to burn. How many calories do I have to eat during my run to keep the fat burning, or should I just keep trying to push through those low points? Jeff asks: I was wonder if you have you heard the the ASEA Water? Elizabeth asks: What can you tell us about the e21 Recovery supplement? Jim asks: I'm 35 and looking to join a professionals basketball league in ny- can you recommend any workouts that can help me become faster and allow me to not tire out while playing full court? Darrell asks: I run 2-3 miles at a time for a total of 12-18 miles a week and use Asics Enduro shoes. Recently, the very tip of my 2nd toe (I think it is the 2nd distal phalanges) has been sore. I really notice as I push off it during a run and while relaxing in the evening. Is this a common issue for runners? Craig asks: I’m currently following a half marathon prep/training plan but am having trouble with fuel and fluids. On the bike I take a large swig of plain water every ten minutes, a full serving of Hammer Perpetuem and 1-3 Hammer Endurolytes at the top and bottom of every hour. I’ve tried taking in the same amount of fluid running but end up with stomach distress. My current projection for my run time is 2:25. My goal is to get it to 2:00. What do you suggest to keep my fluid intake up for that amount of time? Would using solids help? In Rock Star Triathlete Episode 5 you mentioned you only carry your aero bottle of water in an Ironman distance event and fill it at the aid stations. In a WTC event do they do hand ups of water or do you have to stop for a fill? Josh asks: I know you're not a doctor, but I just want to get an idea of what you think may be going on with an issue I'm having, as I'd rather not waste time in a doctors office if possible. About a month ago I started the Triathlon Dominator Package training and went out to do my time trial run. I used some beat up, worn out racing flats I had as I was wanting to make every second count. Unfortunately, I think they were a bit too worn out and I hit a lot of jagged rocks when running. Since doing that run I've been having some minor sesamoid bone pain under my left foot. It usually starts hurting (as if pushing on a bruise or a dull but nagging pain) after about 5miles in and then continues to hurt until I'm done running. Walking on it doesnt tend to hurt it unless I walk on uneven terrain. There is no noticeable swelling or redness. Not sure if I've bruised the bone or what, but I've been running on the treadmill every week until my weekend run and it's fine until I hit the pavement. Any words of wisdom to help me to possibly get over this? Listener has a call in question about fish oil. In my response to Pat, I recommend the Pharmax brand fish oil. Brian asks: Ben, I have heard you compare various protein powders (whey versus soy); and whey cows milk to whey goats milk. Please compare those with the benefits of Garden Of Life's product, Raw Protein, made from various sprouts. Is this protein powder doing me any favors with health and/or performance on the bike? David Starr asks via a call-in question: Hey Ben. I listened to podcast #129 and you talked about IGF-1 in foods, particular meat and dairy. What about the IGF-1 spray that harvests velvet deer antlers? You pump the spray into your mouth and hold for 30 seconds. Have you heard of it? It became a hot topic when a Steelers player admitted to using it. You can visit http://www.antisteroidprogram.com/theultimatespray.html to see the product. I hear nothing but good stuff about it, but can you digress on the cons? Thanks a bunch Ben, you help keep the ‘little guys’ out there well informed!! Jenny asks: Do you have any prior posts or suggestions for cutting back on drinking wine?  I read an older postcast you had out about stopping drinking dr pepper, and in that, you helped a lot of people out with their problem areas.  Well, mine is the vino.  I would love to become a one glass person on the weekends rather than a 3 glass person, which is too many calories.  Do you have any tricks to cutting back? In my response to Jenny, I mention Nutrarev as a wine alternative (pictured left) and Thermofactor. Armi asks: I was researching infrared recovery treatment and stumbled upon this website and others claiming that FAR Infrared treatments can burn up to 600kc/hour just by sitting in them. What do you think? Are these things even safe? Also-does sitting in a regular sauna and/or steam room burn many calories? Kevin asks: I wanted to get your thoughts on the pre workout products NO Explode and Jak3D. I almost exclusively eat 'real' food with all of my food getting made at home without a package. However, prior to my nutrition change I used NO Explode and loved it. I stopped bc I wanted to cut out caffeine and honestly had no idea what the ingredients were. NO Explode now has a caffine free version so I wanted to get your thoughts on these products, are they safe pre Ironman training or should I just avoid them. In my response to Kevin, I recommend he listens to: http://getfitguy.quickanddirtytips.com/do-muscle-building-supplements-work.aspx Dale asks: My son wants to run bloomsday. I am concerned 8yrs old is a bit too young to run a 12K. He ran 3 5k races last summer and he runs about a 9.5 minute mile. Should he stick to 5k's until he gets a little more mature? Lisa asks: I generally run two marathons a year, so I'm specifically looking for something to drink during/after long and medium long runs. I really like gatorade, but I'm looking for something that's both cheaper and uses natural ingredients, so I want to try making my own. Should I just look at the ingredients in sports drinks and try to match the various sodium/potassium/ carb amounts? What other ingredients in sports drinks are important to include when making your own? Is something like tart cherry juice a good ingredient? Or coconut water? For the sodium, do I just throw some salt in? Any guidance on this would be appreciated! Lisa also asks: My boyfriend, whom I live with, currently isn't active and never has been. He would like to start working out, but he has no idea where to start. He has fibromyalgia, and experiences a lot of pain. He's tried to start a couple different things, like P90X and he was trying to play on a recreational basketball league for a couple weeks, but everything so far has really caused his fibro to act up. Do you have any suggestions? -------------------------------------------- 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 2, 2011 free audio episode: 10 ways to get more out of indoor cycling, can sugar in probiotics make you fat, can caffeine help you store carbohydrates, is a paleo diet low-carb, what are natural flavors, how to stop getting sick, can protein decrease soreness, is Costco healthy, what do world triathlon champions eat, low testosterone and weight gain, is grapeseed oil healthy, is organic yogurt healthy, Advocare nighttime recovery products, lactose intolerance, and how to figure out what to eat. 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: 10 Ways To Get More Out Of Your Indoor Cycling In this featured topic I talk with world-renowned spinning instructor Jennifer Sage, author of the instantly downloadable e-book "Keep It Real" and teacher at the "Indoor Cycling Instructor". Topic we talk about in this interview and that Jennifer talks about in her book include: 1. The mechanics of pedaling on a spin bike with a weighted flywheel and the huge implications it has on training techniques, cadence and pedal stroke... 2. Which techniques are applicable to fitness, fat loss, and outdoor riding and which techniques you should sit out, no matter what your spin instructor says... 3. How to select your gear or hill (resistance) and your cadence to best simulate what you do outside, adhering to the rules of "specificity of training"... 4. 13 popular movements that all cyclists (and non-cyclists alike) must avoid in indoor cycling classes, and why... 5. How to increase your climbing skills and strength indoors... 6. How to improve your endurance and maximize fat burning and aerobic base... 7. How to change your program throughout the year (periodize) using indoor cycling classes... 8. A comparison of heart rate training zone methodologies and how to choose which one works best for your specific goals... 9. 13 drills for indoor cycling classes to optimize your technique... 10. 9 high intensity interval profiles to maximize your performance... ...and many more tips on how to make the most of indoor cycling classes! No more drudgery of riding your trainer alone, no more inappropriate techniques that detract from your riding skills.  Here's to greater fitness and higher performance, both inside and outside! Anybody that is taking an indoor cycling class or spin class, as well as anybody that is teaching an indoor cycling or spin class must read Jennifer's instantly downloadable e-book, which you can get by clicking here. Jennifer also teaches indoor cycling instructors at the "Indoor Cycling Instructor" website. ----------------------------------------------------- Special Announcements -Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel. -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"] ====================================== Sarah has a call-in question about kombucha and kim-chi. Is the sugar eating up by the probacteria in these? can it hinder fat loss goals if not? Chuck asks: I recently read an article that stated, "athletes who drink caffeine before exercise have 66% more glycogen in their muscles, giving them greater endurance." I know you've talked about the benefits of taking caffeine on the show before, but what do this increase in glycogen in the muscles really mean? With more glycogen, will that mean the body uses less of other fuel sources, like carbohydrates or fat for energy? Kai asks: During the last few months you have conducted interviews on Paleo and Low-carb diets. Paleo/Low-carb appear to be good choices for someone who needs to lose weight (more than just 10-20 pounds) to jump start their weight loss. My concern however is how effective is that diet for a fit endurance athlete given the energy system under that approach is fat and not carbs. My concern is if I start with Paleo/Low-carb, lose the weight, then transition to a different diet, that will throw my system completely out of whack. Jeff asks: What are "Natural Flavors" in food's ingredients list? Thanks, Ben! Mike asks: Hi Ben, I'm emailing you because I'm finding myself with cold/flu symptoms much more often than ever before. 2 years ago I weighed about 110 lbs more than now (Currently @ 204lbs w/ 10.2% BF) and Ive been within 10 lbs of my current weight for 6-8 months. I lift weights/do cardio for about an hour a day 6 days a week. I eat healthy, staying away from a lot of processed foods and eat around 3,000 cals a day (around 250g protein, 250g carb, 100g fat). This has been occurring over the past 3-4 months, welling very well for a few weeks, then getting a new cold all over again. What can I do to stop getting sick so often? Thanks! Laurel asks: Since I started using protein, I swear it has decreased my D.O.M.S. by an amazing amount. Is there science to back this up, or am I enjoying the placebo effect? Howard asks: My wife and I routinely shop at costco(family of four; 3 & 6 yr. old). There a few products we buy that appear to be nutritious but wanted see what you thought. In no particular order: * Naked Juice - Green Machine * Nature's Path-Organic FlaxPlus Granola * Kirkland Organic Carrot Juice * Cliff Bars (both adult & child) Thank you for assisting me on our journey to better nutrition and overall health. Justin asks: I was listening to an interview with Ironman World Champion Chris McCormack and during the interview, he stated his diet was 50% protein, 30% carbs and 20% fat. This seems contradictory to everything else I have read, including Chris Carmichaels's Eat Right to Train Right. Can you describe the reasoning behind using this diet as well as how someone would implement this into their own life and training? Brian asks: Hello Ben - I have been training and doing endurance events for 9 years. I consistently log all my food & workouts. The only way I can lose weight is by cutting my caloric intake below 2000 per day on 10 - 15 hours of workouts per week. Before my last 140.6 I finally got to 197lbs, I am 42 years old and 6' tall. I picked up a few lbs. because I cannot keep my caloric intake that low. Recently I had a physical and my Doctor told me after the blood work that I have low testosterone and I need to see a Endocrinologist. After more blood work the Endocrinologist confirmed that my testosterone was low and I needed to go on a patch, gel or a shot every two weeks. My questions are: 1. I am doing two 140.6 and three 70.3 events this year, along with a marathon or two and will this testosterone injection be a problem? 2. My goal is to be at my high school weight of 175lbs because I will be able to qualify for Kona because running with an extra 30lbs isn't easy; could this low testosterone be why I cannot lose weight? 3. What would you do in this situation and should I use a patch, gel or shot? Gio asks via Facebook: I want to know what u think about (organic) yogurt? Chris asks: I'm curious about your opinion on Advocare products.  In particular the nighttime recovery. Robert asks: This is to ask you for your kind advice, this time though on lactose intolerance that I suffer from [lacking hormone lactase]. As I do performance sport [cycling, covered with 16-20 hour of training a week ] and literally love milk as recovery drink, the question remains to be answered is: even though milk sugar wont be metabolized [intolerance] would at least protein be metabolized, hence used as a recovery ? If so, that would be great news, and I can move on with drinking gently amount of milk since those side effects [bloating] is tolerable. Unless you recommend me to abstain from milk totally for various [long-term] negative effects. Trey Brush asks: I listen and read so much on nutrition recently and I realize the importance. It has never been the biggest priority for me day in and day out. I know this is probably been why I have continued to struggle in many of my long distance races. There seems like so much information and so many things I am "supposed" to be eating and taking. It can become overwhelming. Where would you tell a novice to all of this to begin? What would be some of the basics I should begin to do that might have an impact on someone who has not been intentional in the area? In my response to Trey, I mention 1. GI Test Kit, 2. the podcast with Tim Monaco, 3. a resting metabolic rate test and 4. the BenGreenfieldFitness Inner Circle. -------------------------------------------- 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 question for Ben? Scroll down on this post to access the free "Ask Ben" form...     In this January 26, 2011 free audio episode: How to manipulate temperature to burn fat, how to choose a healthy breakfast cereal, carb blockers, are juicers OK, what to do if you can't do a squat, a supplement called moomiyo, Monster Lo-Carb energy drink, does looking behind you slow down your running pace, can carbonated water give you a side stitch during exercise, is running twice a day better than once, how to eat healthy on a low-fiber diet, supplements that make you smarter, separated shoulder exercises, calorie rich food for very long runs, and a supplement called AthleticGreens. 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 Ferriss and Ray Cronise Explain How To Manipulate Your Body's Temperature To Burn More Fat. In my recent book review of Tim Ferriss's 4-Hour Body (read by clicking here) , I mentioned that a chapter in his book is devoted to manipulating your body's temperature to enhance weight loss. In this interview, I talk more about the topic of cold and fat loss with Tim Ferriss, and NASA materials engineer Ray Cronise. If you find this topic interesting, click here to get Tim Ferriss's book, 4-Hour Body. Why weight loss experts are wrong when they say that "calories in=calories out" is the weight loss equation.... What type of self-experiments Tim conducted to see whether changes in body temperature can result in weight loss... Exactly how your biology responds to cold, and what it means for your rapid fat loss... What to eat before cold exposure to make you lose even more fat, faster... Practical ways to get instant cold exposure for weight loss... The future of research and experimentation in cold exposure and fat loss... You can get Tim's book by clicking here, and listen to Part 1 of this temperature series with Chris Bohannon, about body cooling devices, by clicking here. ----------------------------------------------------- Special Announcements -Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel. -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"] ====================================== Patrick asks via Twitter @bengreenfield : I know you're not the biggest fan of breakfast cereals, but what's your take on Kellog's new offering Fiber Plus AO? Joe asks: 1) What are your thoughts about taking a carb blocker?; 2) You recommend getting a juicer - I heard that juicers weren't really that good for you. Chelsea asks: I'm a runner, and I want to do squats to build strength and prevent injury. The problem is that my flexibility is so bad that I can't get into a full squat. Even without weight, if I try to squat all the way down I either have to go up on my toes or use something for balance or I'll fall over. I know I need to work on flexibility in general, but do you have any tips for working on getting from wussy 1/2 way squats to being able to do a full squat? Even if it isn't necessary to get the full benefit of the squatting exercise, being able to do a full squat looks more impressive. Kyle asks: Have you ever heard of the moomiyo supplement? If so, or after some research, what are your opinions on it for use by an endurance athlete? Amy asks: Hi Ben, I have a question for you about the Monster Lo-Carb energy drink. This topic was discussed in a forum on the Runner’s World site and the overall message I got is that they aren’t that bad, in moderation, that is. The sugar is rather low, at 3g (total 6g, since it is 2 servings) and there are 20 total calories. From that look at it, the Monster Lo-Carb doesn’t seem so bad… but is there something hiding from me (I am not a master of nutritional labels)? In my response to Amy, I mention delta-E energy drink. Ernesto asks: 1) My high school cross country coach would preach to us that we don't look behind us during a race as this shaves seconds off our time. Can you verify this? 2) also, he would tell us that drinking any carbonated drink would cause us to get stitches and slow us down during practice. I found this to be true for myself. Is this the case or is it all in my head? 3) and lastly, you may or may not have heard of steve magness, the author of the website the science of running. In it, he wrote an article that running 4.5 miles twice in a day is better than 9 miles all at once and can lead to greater fitness gains. Can you back this up? Jennifer asks: The only foods I am allowed to eat are the 'simple' carbs. I have a permanent small bowel obstruction and have to remain on a low fiber/low residue diet for the rest of my life. This includes white bread, white rice, white potatoes, white meat, white pasta, etc. Absolutely no fruits and vegetables, cooked or raw, no whole grains of any kind, no nuts or seeds, etc. I can't even eat applesauce! I'm at my wits end about what to do. I've seen nutritionists and they quite frankly don't know what to do with me because they don't believe that I cannot eat anything that would be considered healthy. Everything I eat is going to make me gain so much weight. I also cannot exercise in the way that I would like. I've had so many surgeries, all of my abdominal organs are glued together with adhesions. I have to stay away from anything involving my core. I'm sure there's a way around this but I have not been able to find the help that I need to get started. Any suggestions would be much appreciated! Marco asks: What can i feed my dad? He had a brain stroke and is in bed all day. I read that the brain is capable to heal itself, but do you recommend any supplements for his brain? Sam asks: Just got a type 3 separated shoulder in a bike crash. No surgery right now, but doctors will reassess in 6 weeks. Doctors advised to start rehab exercises as soon as pain subsides. Your advice on the best exercises? David Venables asks: For the Marathon de Sables, I need to be self sufficient (except for water) for 7 days whilst running between 150 - 160 miles in the Sahara dessert. The shortest day is half marathon distance, whilst the longest day is 50 miles. Light weight, calorie and nutrient rich food will therefore be essential for keeping me fueled. Do you have any recommendations? In my response to David, I recommend the LivingFuel SuperGreens supplement.Pamela asks: What you do think about the athleticgreens from Tim Ferris's book? Also, do you feel that this supplement would affect people with hashimoto's (hypothryroidism) or have an interaction with synthroid? -------------------------------------------- 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 question for Ben? Scroll down on this post to access the free "Ask Ben" form...    Do body cooling devices like this actually work to make you exercise longer or harder? In this January 19, 2011 free audio episode: Do body cooling devices really work, how to get your body to burn more fat, greens-to-go from Costco, is insulin growth factor good or bad?, are chia seeds good for exercise, do you need to worry about big veins, is carbonated water OK, drinking oxygen from a can, high calorie foods that are healthy, how often should you workout, how fast to pedal a bike, and a question about my diet as a kid. 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: What Is A Body Cooling Device, and Does It Actually Work? Chris Bohannan was instrumental in helping bring in Zoot arm coolers with Xylotol (sweetener used in chewing gum) built-in, which brings a cooling sensation when wetted. He goes into that science and even more in this interview about whether body cooling vests, gloves, compression gear, etc. actually works, and how it may work. You'll learn: The advantages to keep the body more cool than it may be able to achieve on it's own - before, during or after exercise... How body cooling devices and gear work... Who shouldn't use body cooling devices... What type of people use this gear, and in what situations... How much you can expect to spend on things like body cooling gloves or vests.... Whether you can "hack" body cooling by skipping gear and devices and simply doing things like cold water soaks, eating ice, dumping cold water on head, etc., and how it compares to using engineered body cooling gear. ----------------------------------------------------- Special Announcements -Until January 22nd only, you still have a chance to check out Chef Todd's "Giving Away the Farm" post-holiday sale. If you're into cooking and want to learn more about how to do it well, you don't want to miss this opportunity. Click here to check it out. -Now at http://www.pacificfit.net/supplements.php: Mt. Capra Double Bonded Protein, Mt. Capra Solar Synergy, Mt. Capra Capraflex, and Vitamin D/Fish Oil Super Pack, and full food allergy testing panel. -The BenGreenfieldFitness Inner Circle secret section of the website is now open, and we just had our first live webinar, where Ben gave away 5 top travel tips, and Jessa showed the 5 kitchen ingredients you'd be crazy not to have around! Click here to get access to the first 4 free videos. -Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details! -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"] ====================================== chunkybearcub asks via Twitter @bengreenfield: if training fasted makes u more efficient at burning fat, won't your body prefer to burn glycogen when u rest as a result? David asks: Could you please give your opinion on Greens to Go available at Costco? How does it compare to the Greens products you usually recommend? Dan asks: Can you discuss IGF-1 on your podcast? Seems a bit confusing. The HGH and fitness community seems to embrace both IGF-1 and HGH. They even have a diet called GOD, gallon of milk per day where athletes may indirectly get huge IGF-1 supplementation. This crowd downplays any health concerns and actually states how wonderful the stuff can be. The other group of people are selling neither milk nor HG stimulants but may be selling sensationalism. I'm not sure.... This back-to-nature and non-GMO crowd seems to be warning of cancer and other health problems from dairy and specifically but not limited to rGBH added to cows milk. They also warn of even larger IGF-1 levels from soy protein isolate. There are websites that discuss HG stimulator such as Somnidren-GH™ as very dangerous. They state that whey protein is dangerous because of IGF-1. Any simple guidelines you can provide for optimum health? Bracken asks: I read the book Born to Run. They mentioned Chia Seeds, and I got some. I've been eating them with yoghurt every morning (a tablespoon or two). Are you a fan? Why haven't they hit the more mainstream if they're as power-packed as they seem to be? L_Smoothy asks via Twitter @bengreenfield Just wanted to know, when jogging, how detrimental stopping for a breather is to gaining fitness? David asks: I'm using your Triathlon Dominator program to train for Ironman South Africa in April, and as I've gotten stronger and leaned up I've started to notice prominent veins in my arms and legs, particularly in my legs. I don't think that is necessarily a problem, but just want to be sure. Is this normal and healthy? Tyler asks: I have heard many times carbonation is really bad for you and really hurts fitness and speed, but I have heard you say you love carbonated water. Could you please clear this up for me. Cheri asks: What's your take on Oxygen in a small can to help with either longer "ultra" runs 50k+ or 100 milers w/ high altitude. Do you think it will really make a difference? Gary asks: Im working with a 15 year old kid, who is taking a curcuit training class. He wants to gain muscle but struggles w/ gaining weight since most of his food isn't absorbed...he has attempted to keep weight on by eating heavy fat foods & fast food. I know healthy foods are less calories. What can I suggest for food & how can I help w/ curcuit class? In my response to Gary, I mention Holistic Fueling For Triathletesbook. Chuck asks: I wanted to understand better why we benefit more from training, for example, like 6 days a week, as opposed to just going really hard 2 or 3 days in a row and then taking a day off? Joshua asks: My bike sessions are all on the trainer right now due to the weather, so I have complete control over all the externalities that would throw off my planned session. When I have my longer aerobic rides on the weekend, should I focus on spinning fast at a low gear, or moderate on a mid gear, or slowly on a big gear to keep my HR in zones 1&2? ArmiLegge asks via Twitter @bengreenfield How did Ben Greenfield eat as a kid and bodybuilder and how has his diet changed since. What are the results/differences? -------------------------------------------- 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 question for Ben? Scroll down on this post to access the free "Ask Ben" form...  This is one of Ben's favorite cookbooks, and was written by today's guest. In this January 12, 2011 free audio episode: a doctor that healed his mom's cancer with nutrition and detox, supplements to take before a fasted workout, body fat scale accuracy, how to fuel a cycling commute, do electrical stimulation devices work, what to do if you get too skinny when you exercise, advice for a vegan who is doing 3 Ironman triathlons in 1 week, to eat or not to eat before a workout, how to be a triathlon coach 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: He Healed His Mom's Lung Cancer Using Diet, Nutrition & Detox... Dr. Josh Axe is a wellness physician and radio show host. He is on a mission to change the face of health in Nashville and around the world. He watched as his mother battled breast cancer in the early 90s, undergoing chemotherapy and a mastectomy. When she was diagnosed with lung cancer in 2004, Dr. Josh knew those procedures would never give his mom her health back. They needed a new approach - the approach he had been using to get thousands of people well from all kinds of chronic diseases at his Exodus Health Center. This all-natural approach using diet, nutrition, detoxification, peace building and spinal correction allowed her body to heal from within. Following the advice and guidance of her son, Mrs. Axe is now in complete remission and currently in the best shape of her life. During our interview, I ask Josh: You won't want to miss this interview with Dr. Josh Axe! Click here to get Dr. Josh Axe's book, "The Real Food Diet". ----------------------------------------------------- Special Announcements -Full food allergy panels now available directly through Ben Greenfield by clicking here. -The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details! -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"] ====================================== chunkybearcub asks via twitter: @bengreenfield do u take anything before ur fasted am workout and how do they affect the fast? bcaas, l-carnitine, coffee, beta-alanine. Jason asks: I have been tracking my weight, body fat % and muscle mass on a Taylor Scale and after hitting a low point 29.1% my body fat has started to go up, even though I'm eating at or below my Basal Metabolic Rate. Can body fat % on a scale fluctuate a couple of %? Or do I need to start modifying my diet? Nick asks: To get my cycle miles up for the tri season I want to cycle to work. It is about 35 miles each way and will mean that I need to leave home at about 6 am. I was wondering what nutrition I should be looking to take on board immediately before and during the cycle . Kelcey asks: I have been reading about EMS systems and thought I'd see if you would enlighten me on them. There are several different models and features (of course the more expensive models have more features and it seems like more powerful programs). They can get pretty pricey. Are they beneficial for injuries, recovery and/or warm-ups? Is it hard to place the electrodes? Does it take a lot of time? (I am already too busy). Are the more expensive models worth the extra money? I have been plagued by injuries this past season, although my physical therapist or my chiropractor have not specifically suggested that I get one, perhaps for this reason. In my response to Kelcey, I mention podcast episode #71 about electrical stimulation devices. Joel asks: My problem, if you can call it that, is that when I train I shed weight. I am thin and lean by genetics and even if I up my caloric intake, the high volume endurance and interval work drops my body fat real low. How can I compensate? In my response to Joel, I mention the book Holistic Fueling for Ironman Triathletes and I also mention gut testing for nutritional malabsorption, available by clicking here. Kyle asks: Ben, this summer I am planning on doing the equivalent of three Ironmans in a one week period, with the run portion on the last two days being an ultra marathon that I have yet to choose. I am a vegan. Any tips for recovery between the times when I am swimming/biking/running? Nutrition, stretching, compression, ice, etc.                                                                                                                                       The amino acids Ben recommends. In my response to Kyle, I mention Recoverease and amino acid intake. Josh asks: You mention a variety of supplements on your podcasts -- amino acids to fish oils to magnesium to coenzyme q10 to living greens to many many others. Would you be willing to list ALL the supplements you take and what each one is for? In my response to Josh, I mention this supplements page, Pill Popping Podcast #10, and this supplements video post at the Rock Star Triathlete Academy: http://www.rockstartriathlete.com/rock-star-supplements/ I also tell Josh about Bionx and this video with Mark Allen. John asks: You mentioned on one of your podcasts that you don't eat 2 hours before bed and don't eat before you work out in the morning. As I tried this (during my morning workout)I was listening to Getfitguy where you mentioned that you should eat before you workout. I'm just wondering which I should do? Dave asks: I am a 44 year old triathlete. Up until recently I have done the majority of my running in the morning. I have now joined a group that does training on the track in the evening. For my morning runs pre run nutrition has not been a issue. Usually an energy bar or smoothie 1-2 hours previous seems to fuel my runs and cause no GI distress. Now I am faced with running after a day of eating. I am unsure of what foods to avoid during the day of the track workout and how to time my pre run fuel. I find myself caught between not enough and too much food. I have a sensitive stomach and am prone to G.I. distress. Any suggestions would be appreciated. In my response to both John and Dave, I refer to this article about what to eat before and after a workout: the Post Workout Nutrition Debate. Mark asks: I am just finishing my level 1 triathlon coaches course in Australia, i would like run a full time coaching business online - any tips. In my response to Mark, I mention my website http://www.triathloncoachguide.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. 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 question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this January 5, 2011 free audio episode: Why saturated fat isn't bad and vegetable oil could kill you, what's the difference between fructose in fruit and high fructose corn syrup?, how to use hemp protein, is it OK to take advil before exercising, advice from an 80 year old guy who raced an Ironman, what is the difference between threshold and VO2 max, do special breathing techniques make you perform better? 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: Why Saturated Fat Won't Kill You But Vegetable Oil Will. This is the oil that Udo talks about. Udo Erasmus is an international authority on fats, oils, cholesterol and human health. Udo received his B.Sc. in Honors Zoology from the University of British Columbia and followed with graduate studies in Biochemistry and Genetics. Several years of research culminated in his best-selling book, Fats that Heal Fats that Kill, which you can get at Amazon by clicking here. During our interview, Udo and I talk about the 3-6-9 oil. Here is a link to the one that I currently take. ----------------------------------------------------- Special Announcements -The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details! -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out! -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"] ====================================== Patrick asks: Is there any validity to the claim that taking in natural sugars (honey, maple syrup, fruit juices) is somehow less damaging to your body that processed (HFCS) or refined (white sugar) sugars? I've heard that it has to do with what your body "recognizes as food," but haven't heard any convincing evidence that your body knows the difference. Mer asks: I was wondering what is a good place to start with hemp proteins. I'm staring down hempseed oil, shelled hemp seeds and hemp protein powder. I've seen Jessa mix up stuff with the oil, but is that good for smoothies too? I can't buy all of them at the moment, so where would you start? Here's the recipe I mentioned to Mer, and here's a link to the LivingProtein. 1 cup cooked quinoa ½ cup shelled hempseed 1 cup chopped fresh flat-leaf parsley 1 cup grated carrots 2 tablespoons chopped fresh mint 1 bunch (1¾ ounces) chopped fresh cilantro 2 tablespoons finely chopped green onions 2 teaspoons dried basil, crushed between your fingers ½ teaspoon crushed red pepper flakes or dried Aleppo pepper ⅔ cup fresh lime juice (about 4 limes) 2 tablespoons pure maple syrup ¼ teaspoon sea salt, or to taste Freshly ground black pepper Combine all ingredients; toss and serve. Brock asks: A few weeks ago I had a bit of a head cold. I was taking the product Advil Cold & Sinus to keep my symptoms minimized and noticed that when I went for a run I felt faster, lighter and like I could run forever. I thought it might be the Pseudoephedrine in the medication... so, once I was over the cold, I tried going for my LSD run about 20 minutes after taking one capsule of Advil Cold & Sinus and sure enough I got that energy boost again. My question is, I know Pseudoephedrine is a controlled medication in Canada (where I live) likely due to Meth Labs springing up and has been on-and-off the banned list for the olympics but is it safe to exercise when taking it? Is there any reason why someone shouldn't pop a couple of these before a road race, shinny game or even a marathon to get that energy boost? Bill asks: I was wonder if you ever commented on this guy before, Lew Hollander, 80 yr old KONA Ironman finisher. What are you’re thoughts on his supplement recommendations? And is it only appropriate for older generation or can everyone benefit from his suggestions? Kelcey asks: What is the difference between an interval workout using threshold vs. VOs Max? What is the difference between AT and VO2 max? Shawn asks: Just wondering if you are familiar with the breathing techniques described in BreathPlay and what your thoughts are? -------------------------------------------- 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. In this December 29, 2010 free audio episode: How To Run A 10 Billion Dollar Company Division, Have a Family & Still Stay Fit, is it bad to do cardio after weights?, can you teach your body to sweat less, substitutes for common supplements, how to detox your body, how often should you breathe while swimming, should you exercise if you have adrenal fatigue, will a collagen supplement help sprains heal faster, non-surgical remedies for hernias, is it necessary to not to aerobics if you're doing high intensity cardio intervals?, is it OK for blood sugar levels to spike after a workout?                                                                                                        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 To Run A 10 Billion Dollar Company Division, Have a Family & Still Stay Fit In this featured topic, I interview Chip Bergh (pictured right), who operates the Men's division at Proctor & Gamble, while still finding time to be an age group champion and spend time with his family. During the talk with Chip, I ask Chip: ...how do you squeeze workouts in during the day, and still find time for family and business? ...what type of workouts do you do, or do you have a specific training philosophy? ...do you follow any type of nutrition plan or diet, or have you found certain tips and tricks to be helpful in your busy life? ...how do you stay fit when you travel? ...how do you eat healthy when you travel? ...do you have any insider tips and tricks for the listeners? ----------------------------------------------------- Special Announcements -The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -FromDecember 15-January 1, the Rock Star Triathlete Academy is letting new members for just one dollar, and  including some big bonuses. Click here to check it out. -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out! -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: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Kelcey asks: I have heard that doing cardio after a weight lifting session will stop certain enzyme activity and curb the "after burn" from a weight lifting session. That is why some people feel it is better to do cardio and weights either on different days, or one in the am and one in the pm. What are your thoughts on this? Neil asks: I have done quite a bit of running in the past including 2 marathons ( I am now aged 42).  I would like to do another marathon but I feel I could greatly improve my chances of a PB if I could limit how much I sweat.  I feel that I sweat excessively and was wondering if this is a physiologically fixed piece of my make-up or if there is anything I can do in terms of training, diet or supplementation to influence and limit my loss of moisture? Also - I live in the persian gulf state of Qatar and have very limited access to supplements.  I listened to your chocolate milk feature on the podcast recently and I would love to hear if you or your listeners/subscribers have any other "cheats" like chocolate milk used in place of conventional supplements?  I'm especially interested in post-workout recovery nutrition and/or energy boosters during longer training sessions in excess of 1 hour. onekread23 asks via Twitter: @bengreenfield Do you have any suggestions on a holiday detox? To jump start the new year? In my response, I mention: Episode #29 with Anne Louise Gittleman Colon Cleansing Kit Enerprime Oil of Oregano Caprabiotics Patrick asks: How often should one breathe when racing over a long course swim? I've noticed short-course Olympic athletes breathing very seldomly, every 4 strokes or so, but pro triathletes breathing every stroke during Olympic-distance and longer swims. Joy asks: I was just recently diagnosed with adrenal fatigue. Doc changed my diet, & I'm changing my lifestyle--7-8 hours of sleep as opposed to 4-5, & I'm reducing my classes to lower my stress a bit. Doc says that cardio is off the table for me, especially running. I'm guessing stressful interval workouts are not allowed either. I can really feel the stress even when I even climb the stairs. Walking, yoga & weight lifting (not too much like P90X) are still allowed. I am concerned about this cardio restriction. I need a year off in order to properly heal my adrenals. Do you think that the walking, weight lifting & yoga will be enough for my heart muscle? Got any suggestions? officialdillo asks via Twitter: @bengreenfield would taking a collagen supplement be of any benefit to the healing process of a soft tissue injury? David asks: What's your view on non surgical remedies to inguinal hernias? Graeme asks: I was reading about high intensity interval training. Firstly the article highlighted the types of people who could benefit and it sounded like me, ie strong endurance but could do with more power. The sessions were typical, fairly succinct workouts but the writer said to do the session for a 2 week block every two days and to not do any swim, run or even aerobic sessions in-between. He said to get the desired effect this was required. It seemed pretty extreme and I didn't understand why, do you agree or understand why the protocol suggests only doing HIIT to the exclusion of other training Jack asks; I'm a diabetic and I'm getting back into lifting weights. I just started blasting my workout routine again and have noticed that my glucose is obnoxiously high after workouts - I'm insanely controlled with A1C's ranging from 5.9 at my lowest to 6.2 at my highest (6.0 is normal for a non-diabetic). Anyhow, glucose has been hitting the high mark after workouts - more than likely due to stress hormones signaling my liver to throw out some extra glucose to fuel my muscles - hardly the right thing for my body to do during bouts of low insulin between meals (no carbs, no need for extra insulin). Just curious if I am stressing my body too hard starting out again - if I should take things slower until my body gets used to the physical strain again or do I need to change my workout routine entirely? -------------------------------------------- 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. In this December 15, 2010 free audio episode: what would happen if you quit eating carbs, how to get rid of that last bit of body fat, hyaluronic acid injections, putting aero bars on a road bike, TFL pain, irritable bowel syndrome in athletes, good sources of research for fitness and nutrition, alpha lipoid acid supplementation, what to do about dry skin from cold weather. 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: What Would Happen If You Didn't Eat Any Carbohydrates? In this featured topic, I interview Jimmy Moore (pictured right) from the Livin La Vida Low Carb Show! During the interview, Jimmy and I have a very frank discussion about eating a very low carbohydrate diet, and Jimmy answers these questions: -How did you come to adopt a "low carb" lifestyle, and how do you define that lifestyle? -How do you eat on a typical day? -On your show, you have interviewed many well known folks in the health, fitness and nutrition field. Who have been your top 3 most interesting guests, and why? -For weight loss or health, is there anything wrong with a non low-carb lifestyle such as veganism or vegetarianism, if somebody is still eating protein? -How big of a problem is heart disease risk among low-carbers? -Aside from listening to your show, what are the best resources, books or videos you'd recommend to people who want to go low carb? During the interview, Jimmy mentions the book "Good Calories, Bad Calories" by Gary Taubes. ----------------------------------------------------- Special Announcements -The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -For the next 15 days (December 15-January 1), the Rock Star Triathlete Academy is letting new members for just one dollar, and  including some big bonuses. Click here to check it out. -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out! -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. -Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.                                                                                                      - 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: Now offering free 1 month membership to Ben's Body Transformation Club to the best questions! Justin asks: My question is about losing body fat. I carry my excess in my thighs and in my low abdomen, I'm about 12% body fat and it's all in those areas. How can I get rid of the last bit? I'm a triathlete who finished my first half ironman this past summer, and now in the off season I'm focusing on weights, would starved cardio work every morning if it was say 30 minutes at moderate intensity? I'm not looking to gain cycling fitness doing this. bigpaully1 asks via Twitter: @bengreenfield how do you feel about hyaluronic acid being injected into a knee to reduce pain in that joint. Jake asks: does it make sense to add clip on aero bars to a standard road bike? It seems to me that the geometry of the road bike does not lend itself well to being in the aero position, and that riding in the regular drop bars is more efficient. Would love to hear your thoughts. Mike asks: In your experience with your athletes, has anyone ever complained of TFL pain/syndrome? I've had a few massages, ice, NSAIDSs, A.R.T., Graston, stretching, strengthening, refrained from all running, dry needling, hydrotherapy jets, and witchcraft. And after 7-8 weeks, the pain is no better, just disappeared a few times only to return the next day. No pattern of when it feels better, but it doesn't hurt during any activity except running or 1-leg squats (2-leg squats are 100% pain-free). I'm not a crazy runner, I'm like one of your athletes, just 10-15 hours/week max, and I rarely run more than 30 miles/week. It only bothers me during running (walking sometimes), though it feels worse the next day, and I've only run 2x in the past 3 weeks. Glutes, hammys, and quads are good to go (strong, flexible, rested). Psoas/obliques are a little tight on the injured side. In my response to Mike, I recommend he try my "Bulletproof Knee" program. Billy asks: I think I recently developed IBS and I was wondering if you can talk about IBS in athletes. My doctor took blood tests and stool samples (all negative) , and a xray of my abdominal area and the results says I have a large amount of stool present at the time of the xray. I like to note that I do go 1-3 times a day, but most times a don’t feel fully relieved. I’m currently playing around with my diet and hoping that this will help. The doctor thinks I may eat too well and that its causing me to be constipated. I drink lots of water 3 litres a day. I’m adjusting my serving sizes and time between I eat because I tend to eat too much. From all my training, I tend to feel I need to eat a lot in one sitting ( avoiding this now). Do you have any advice? Here is the link to the parasitic testing from Unikey Health Systems that I recommended for Billy. Blaine asks:I know that you do a ton of research of various journals and publications in putting together your website and podcasts. I would really like to learn more about exercise science and nutrition and I was wondering if you could give me some suggestions of some good journals or websites to follow or ones that you get the most information from. Also sometimes you mention some of the research studies when answering questions on the podcast. I was wondering if it would be possible for you to site those research studies in the show notes. If it is something that is not that easy to do don’t worry about it, as I know that you already put a lot of work in. In my response to Billy, I mention Alan Aragon's Research Review, the National Journal of Strength and Conditioning Research, PubMed, and the Stone Hearth Newsletters. Patrick has a call-in question about cold weather, dry skin and lotion. Pete asks: I have a question regarding the R isomer of Alpha-Lipoic Acid.  I have heard that R-ALA can be used to improve blood glucose levels and possibly prevent some fat gain by increasing insulin sensitivity.  Also, I have heard that the generic Alpha-Lipoic acid is a 50/50 blend of R & S ALA, where the S isomer has no use and can even be harmful. What is your opinion on supplementing with R-ALA to improve insulin sensitivity? Do you think there is any benefit of taking say 150mg of R-ALA vs. 300mg of a standard ALA supplement? Congratulations to Pete, who wins a free month of Ben's Body Transformation Club for asking the best question! Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@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. 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 episode Vote in the Podcast Awards for this podcast! In this December 9, 2010 free audio episode: what others won't tell you about metabolic typing, using sodastream to make your own carbonated water, best way to gain muscle weight fast, how long can you eat whatever you want after exercise, gluten free bread, do nutrition supplements expire, a supplement called Serrapeptase, how much carbs, protein and fat should you eat, shin splints, alternatives to dairy and soy milk, body fat measurement accuracy, interpreting hormone test results and nutritional response testing. 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: What Others Won't Tell You About Metabolic Typing In this featured topic, I interview Tim Monaco from Bioletics about some hidden secrets and common questions about Metabolic Typing. During the interview, Tim discusses everything from why some people shouldn't drink soda water to why certain types of meat don't work for well for specific metabolic types. ----------------------------------------------------- Special Announcements -Next week will be the big announcement about the Inner Circle podcast. -There is still time to get in with the early bird discount for Ben's triathlon training camp in Austin Texas from Jan 31-Feb 7, 2011. Click here to get in now! -Ben makes several cameo appearances in this highly inspiration new move called "17 Hours". Check it out now for $1.99! -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out! -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. -Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.                                                       - 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: Now offering free 1 month membership to Ben's Body Transformation Club to the best questions! Jess asks: I would never (ever!) use the Sodastream to make – well, soda – but I keep seeing it in stores and wonder if it might be a more economical option to quench my carbonated water thirst, as opposed to purchasing bottles of Pellegrino.  Can you think of any ways in which this device may be less optimal for one’s health than bottled sparkling water?  Or is it pretty much par for the course? Billy asks: I am a hard gainer currently @ 168 and would like to get up to 185lbs.  My resting metabolic rate is 2700 calories.  What is the best approach and what are the best foods to eat to gain weight in a timely fashion. baldzach asks via Twitter: @bengreenfield After exrciz you can eat what you want, sort of. How long does this effect last, what is the curve of its efficacy? Graeme asks: I've been looking at gluten free bread options and was wondering what your opinion was on these breads and whether any if them had other issues other than gluten. I'm aware that toasting linseed bread has potential issues but no other view on others. Also, what is your opinion on Chyawanprash, how should I use it and is it good for a fast oxidizer? Justin asks: My question is about expired supplements. Do powdered supplements such as whey protein or glutamine actually expire or is there a date on them because of food regulations? What about capsule supplements such as beta alanine or kre-alkaline? Wenzel asks: What advantages/ disadvantages to have a daily intake of "Serrapeptase" in recovery, athletic performance, protein absorption, etc?  I'm hearing an increase of people at the gym talking about it and how they are able to recover quicker to have another hard workout the following day. Daniel asks: What is the macronutrient composition set in grams per kg body weight for an average person (not a for sport maniac) trying to shed a few pounds (at moderate pace like max 0.5kg/week)? Is there any scientifically validated rule out there telling us how much % of kcal intake we should allocate per meal (breakfast, snack, lunch, snack, diner). The same question goes for the corresponding macronutrient composition breakdown per meal. Michael asks: I think I have posterior shin splints that were caused by a long run that I did that I wasn't ready for. What is weird to me is that no matter if I run or not they still hurt the same. I have done a half-marathon and 5k since I have gotten injured and they didn't give me any trouble. I can do training runs, but the pain can be a little uncomfortable. I have heard you recommend topical magnesium on your podcast before as a natural anti-inflammatory and was wondering if that might be helpful in my case. Also, if you have any other recovery advise please let me know. Thanks Tony asks: I'm struggling to find an easily bought dairy free/ soy free milk alternative in the UK. You really are spoilt in the US for choice. Rice milk I find high in sugar in the UK. Could you check the ingredient list on Kara dairy free coconut based milk replacement and see if you think it's a healthy option. Here is the website: www.karadairyfree.com/ Glen asks: My passion is bodybuilding, the natural way. Saw on your pacific fit site that you have competed in bodybuilding and want your recommendations for my 1st competition in the buckeye natural contest in april 2011. What is your opinion, thoughts, comments on the bod pod accuracies and how it relates to calipers? Anonymous asks: I have had low testosterone for a number of year now stemming from my eating disorder.  I recently had my levels tested and here were my results: Testosterone: 95 FSH: 5.2 UH: 1.8 My doctor just sent me this print out, however, and didn't discuss what these numbers mean.  Could you help me understand what they mean and how low they are?  I know I've asked before, but do you think these results stem from having too low a body fat, too low a body weight, over-training, or something else entirely?  I have definitely noticed higher levels when body weight was higher and I had more muscle on me. Any tips for increasing my overall levels? Mike asks: Are you familiar with Nutritional Response Testing, and if so what are your thoughts on it? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@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. 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 In this December 1, 2010 free audio episode: Is too much Vitamin D toxic, why running is harder than biking, are apple seeds toxic, how can sugar cause accelerated aging, how do foods cause inflammation, how can inflammation be tested, why does the skin itch from pool workouts, good nutrition resources for kids, and Gymstick vs. TRX 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 Top 11 Most Important Factors For Recovery From Workouts In this featured topic, I interview the team from Restwise about how to know if you are truly recovering from your workouts, and what you can do about it. You may have read a previous article here about Restwise, and this audio interview goes into greater detail. One of the key individuals I interview in this free audio is Dr. Vern Neville, who provided the primary scientific expertise on which the Restwise algorithm was based. Vern has spent several years studying the science of recovery and advising elite professional teams on how to incorporate optimal recovery protocols into their training plans, and has been involved in elite sport for over 15 years. He holds a Ph.D in Sports Science from Loughborough University and is a Certified Strength & Conditioning Specialist (NSCA), a member of the American College of Sports Medicine, the National Strength & Conditioning Association and the British Association of Sport and Exercise Sciences. Video #1: Restwise Recovery Software Demonstration & Overview httpv://www.youtube.com/watch?v=YFPyAiLue9o Video #2: Restwise Coach's Platform httpv://www.youtube.com/watch?v=MJ7iS8CyYz4 Video #3: Coaching With Restwise httpv://www.youtube.com/watch?v=mW6lz_hhrZA Click here to try Restwise now or to learn more. ----------------------------------------------------- Special Announcements: -Stay tuned for some very cool updates about the Inner Circle podcast. -Did you know that in IRS Publication 502 for Health Savings Accounts, you can include in medical expenses amounts you pay to lose weight if it is a treatment for a specific disease diagnosed by a physician (such as obesity, hypertension, or heart disease). This means that any of the programs offered by Ben Greenfield can be 100% tax deductible from your Health Savings Account! -Unlimited E-mail Access to Ben: if you simply want unlimited, private training and nutrition Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. -Full transcripts of BenGreenfieldFitness podcast now available! Click here to check them out! -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. -Ben Greenfield's Austin Triathlon Training Camp: January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.                                              - 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: Now offering free 1 month membership to Ben's Body Transformation Club to the best questions! Lee (and others) ask: I know you are a big proponent of Vitamin D and its ability to boost the immune system. What do you make of the new report by the Institute of Medicine? Cynthia asks: I am training with a heart rate monitor, and when my heart rate is 135 bpm while running on flat terrain, it feels so much easier than when my heart rate is 135 bpm while biking on flat terrain. Am I actually exerting more effort to get my heart rate to 135 bpm while biking versus running, or is it just perceived effort? Is there any difference from the point of view of my cardiovascular system between a heart rate of 135 bpm while running versus biking? David asks: I saw Jessa put an entire apple in her green smoothie. This website says the apple seeds are mildly poisonous, containing a small amount of amygdalin, a cyanogenic glycoside: Could you explain this to me? Mike asks: Ben, really enjoyed the interview with Robb Wolf. Here's a couple of questions. What did Robb mean when he talked about "glucose sticking to proteins causing accelerated aging"? Also, regarding inflammation; we're all familiar with the pain of inflammation from acute injuries or irritated joints from overuse, but how is inflammation caused by dietary factors manifested? It sounds as though one may not even be aware of it's presence. Lastly, Robb mentioned "inflammatory markers". Are these a quantifiable entity detectable and identifiable in a blood test? PapaLouie asks via twitter: @bengreenfield Hi Ben, Can you tell me why I get an itching feeling after my indoor pool workouts during the winter months and how to avoid? In my response to PapaLouie, I mention lotion from http://www.tri-swim.com/ Stuart asks: I'm a science teacher in the UK and although I have a chemistry degree and no formal nutritional training, I have to teach 12-13 year olds about food types and how digestion works.  However, the curriculum does not go into much detail - just that starch is made up of sugar, proteins are made up of amino acids and fats are made up of fatty acids and glycerol.  we then go into the existence of deficiency diseases and that people need carbs, protein, fats, vitamins, minerals, water and fibre to be healthy. We do not mention the different vitamins and what we need them for or the correct proportions of the 7 food types that we need. Do you know of any good lessons about healthy eating and exercise that actually give my students some useful information that they can work with rather than the miniscule amount my government considers adequate? In my response, I mention http://www.whfoods.com eliteon3 asks via Twitter @bengreenfield: How do you compare Gymstick to TRX? Which is best for buck? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@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. 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.