Boundless Life

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

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. June 6, 2012 – free audio podcast: How To Eat Healthy On A Shoestring Budget Also: what to eat after a gastrectomy, dealing with iron overload, fasted workouts and glycogen storage, different types of olive oil, treating jock itch naturally, visualizing exercise while injured, improving running efficiency using powercranks, how diet can effect mental health, refueling timing, and more discussion about cramping. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Want to shut down muscle growth? Take ibuprofen. Want to boost Growth Hormone & Testosterone with weight training? 10 reps better than 5 reps. Sorry airplane magazine ad, but taking growth hormone does not increase power, strength or endurance. After you workout, increase in testosterone is 1.25-2x, for 30-60 minutes. Good reason to do 100 pushups before a hot date, guys. ;) ----------------------------------------------------- Special Announcements: Ben will be racing Japan 70.3 -  If you're in Nagoya, come say hi, and be sure to follow Ben on Twitter. SuperhumanCoach.com is up and running - and in our next seminar, we'll be teaching advanced fat loss concepts www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from anonymous: His mother, in her late 60s, had an unfortunate surgery and ended up with a pacemaker and her stomach removed (gastrectomy). She eats very little and gets nauseous easily. Do you have any ideas of what she could try eating that would not make her nauseous and would be easy to digest. Audio Question from Nancy: She is taking Living Fuel SuperGreens, Soleil, Himalayan Crystal Salt and has Iron Overload in her body but she doesn't have Hemochromatosis. She is supposed to stay away from Iron (which is included in SuperGreens) but she wants the detoxification properties. Is she doing something right or wrong? ~ In my response to Nancy, I recommend Capragreens or Enerprime as an alternative. Graeme wrote: Just catching up on some old episodes and listened to Episode 175 and the interview with the Hammer Nutrition ultra cyclist, Steve Born. Q1 - I'm hearing a seeming contradiction where you have talked regularly about fasting overnight and doing a morning session to promote fat burning based on a low glycogen state. In the interview he said that waking up you still have your muscle glycogen full and you are almost ready to race. (and, if racing, you only need 100-300 cals, which sounds very different to my belief that we are in a low glycogen state). Do I understand correctly? Q2 - he says on a long event you can get 2/3 of energy from fat. My understanding was that 20-40% is as high as you can expect, is this simply because the intensity is super low for ultra endurance? Jim asks: Just wanted to know if you have any info on light olive oil vs extra virgin olive oil. I used to use the extra virgin but start to get nauseous so I been using light olive oil on my salads but did not know if this stuff was healthy. Anonymous asks: I'm an ultrarunner trying to get rid of a nasty case of jock itch. I tried the toxic over-the-counter products, but it won't go away. Before I make a doctor's appointment, I want to see if you have any alternative ideas to deal with this. Because of my ultra running, I spend several hours in sweaty under armour - on a race day I may be in the same compression shorts for 24+ hours. I purchased Oil of Oregano from your site. I slathered it on last night and it burned like hell! It was like fire. Can you talk about J.I., how to use Oil of Oregano to treat it, and any other recommendations to get rid of it? Is it contagious to my girlfriend? ~ More info on oregano: Mysterious “Product X” Destroys Microbes, Blowtorches Body Fat, Fights Fatigue, and Powers Performance. Jenny asks: Is there any research that shows whether or not visualizing exercises will help physically strengthen an area of the body? I was thinking that since I cannot exercise my left leg, it still may be helpful to picture myself doing exercises, running and racing. What do you think? ~ In my response to Jenny, I recommend the book Psychocybernetics. Christian wrote: I recently saw an infomercial on YouTube for powercranks touting an improvement in running efficiency by using powercranks 30 min 3x per week. What are your thoughts about this? ~ You can find out more about my racing and training at Ben Greenfield's Triathlon Adventures Rob wrote: I am a mental health counselor and if I were 10 years younger, I would pursue a PhD in mental health nutrition. With this said, I was wondering if you would be willing to comment on your thoughts on our poor food choices and mental health. It is my hypothesis that of all the environmental stressors that we are exposed too, food leads the decline in mental health over the last 30 years. What are your thoughts on this? Also I work with the very poor and I am wondering what you would have to offer as advice to me to offer my clients who cannot make the greatest food choices due to limited income. It is my thought that there needs to be a paradigm shift on the individual client and family level. How would you initiate this shift? ~ In my response to Rob, I mention Primal Diet On A Shoestring. Rob asks: In reference to carbs after exercise, about how many carbs should a 150 lb person consumer after a 1 hr weight training session or a 1 hr long run? After weight training I currently drink a protein shake, eat a turkey wrap and an apple. I also take 1 gram of L-Glutamine. After listening to the recent podcast, I am assuming it would be better to consume the shake at a different time of day and eat more carbs after weight training. Is this correct? Also, am I "wasting" the L-glutamine by taking it on weight training days and not running days. Can you give some examples of carbs that would be easy to take with me to consume after weight training? ~ In my response, I reference this article: Putting the Pre and Post-Workout Nutrition Debate Into the Grave! James says: The dreaded cramping question! I'm a competitive age group triathlete and I've been having cramping issues in races. I know the usual answer is your not training at the same intensities as I race at and/or you're not taking in enough nutrition/electrolytes. In my case, neither are the issue (I think). I train 15-18 hrs/week which includes a lot of intensity and I am spot on with my diet, training nutrition and race day nutrition. I take all of it very seriously, so when it comes to cramps I am stumped. The cramps can come on as early as the swim. Often I get them near the end of the bike though and almost guaranteed in the run. I never get them in 10k's or 5k's, just the longer stuff half marathons, olympic triathlons and especially half ironmans. Do I need to just load up on the salt tabs? Tweak in the diet? Race week I eat clean, take Hammer's "Race pre-load" stay hydrated, avoid coffee race day morning... HELP!!! ~ In my response, I reference this podcast with David Warden. I also reference my book: Fueling Myths Exposed. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

I personally swim 3-4 times per week.The pool I swim in is chlorinated. I also shower every day, in water that has been chlorinated by the city of Spokane, where I live. How about you? How much chlorine are you exposed to? If you’re a swimmer or triathlete, then it’s probably quite a bit. If [...] See omnystudio.com/listener for privacy information.

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. May 23, 2012 – free audio podcast: Can Coffee Really Make You Live Longer? Also: panic attacks in open water, bathroom issues during your morning run, preparing for an "endurance weekend", hypermobility syndrome, water filtration, pain while swimming with scoliosis, are Veggie Straws healthy, staying strong while recovering from injury, c-sections and tummy tucks, and building bigger arms while losing weight. Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Can coffee really make you less likely to die? Eating junk food is more costly than eating health food? ----------------------------------------------------- Special Announcements: In lieu of next week's podcast, Ben will be doing multiple Google+ hangouts -  with a focus on big training weeks, recovery and hydration - so be sure to follow the Google+ page to get in on the video hangouts with Ben. US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! Ben now has workouts available - on the PEAR exercise device. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from John: He just finished a sprint triathlon. He's been swimming all winter and spring but had a panic attack in the water during the race. Hung on to a canoe for the first time in his life. How can he avoid this in the future? How can he calm his mind during the swim. Audio Question from Terri: She has bowel/bathroom issues during her morning training runs. She eats breakfast, goes to bathroom, walks dogs, goes to the bathroom again, and then again a few more times during the run. She does not have this problem during afternoon and evening runs. ~ In my response to Terri, I mention CapraCleanse and the Squatty Potty. Audio Question from Abe (sorry... I mean Dave): He has an "Endurance Weekend" race coming up: 5k run on Friday, sprint triathlon Saturday morning, followed by 15 mile time trial. Then after a 3 to 4 hour break, there is a 25 mile road race. On Sunday morning there is a "crit". What would you do training, fueling and recovery for the week of the race? ~ Here is my magnesium oil. Audio Question from John: John is considering running the ING New York City Marathon. He has run 2 half marathons, goes to gym 4 times a week, and is in good shape (but could lose 5lbs around stomach). Has a slight case of hypermobility syndrome in his knee. After previous half marathons could barely walk for a few days (due to foot pain). He really wants to do a full marathon but doesn't want to break himself. ~ In my response to John, I mention www.marathondominator.com, since it sounds like he's not really doing much weight training. Greg and Sharon ask: We noticed in one of your videos at home you have a water filtering system. I don't remember the name of it but we looked at it about two years ago and wondered about it (I even contacted the company with my question). When the water is filtered through all of the layers it stays in your container with the filter, right? In other words, you just spent the whole night filtering water, but the filter stays up in the middle of the water after it's filtered. Where did the impurities from the water go? Scott asks: My daughter is a competitive high school swimmer and also has scoliosis (27% curvature). This has been a great activity for her for the past 12 years and I feel has helped keep her body strong. However, this spring season she has developed a sharp pain on exhaling forcefully or on impact (like diving or pushing off the wall). She has never scratched a race, but now is unable to complete a 100 breaststroke. The pain is localized on her left side (the 'low' side of her spinal curvature) below her scapula in her rhomboid. She's been icing, stretching, using ibuprofen, and electo-stim. Do you have any suggestions on how to rehab the injury and any special considerations for rehab and training given her scoliosis? ~ In my response, I mention the book "Stopping Scoliosis". Jenell asks: Now, I know this may come off as a weird question, but what is your take on Veggie Straws by Sensible Portions. They seem to be healthy and are all natural with no preservatives but I have my "guard up" so to speak on them because at times what seems healthy for you really isn't. If you could provide your feed back on this it would be greatly appreciated. ~ In my response, I mention my top 5 quick summer fat loss recipes, including kale chips. Julia asks: I am recovering from a fracture to my tibial plateau and a recently bruised sternum (got a little stupid using a poorly adjusted upright rower @ the gym). Obviously, chest and weight bearing exercise is contraindicated. Do you have any creative exercises to share, particularly ones that can strengthen my lower body in some way. ~ In my response, I mention this article. Carla asks: I'm very lean, normal BMI/BF% , mother of 3. I exercise 5 x a week (cardio/weights/plyometrics/hiit etc), but after 3 C-sections my abs are not responding and I can't get rid of the excess skin in the lower part of my abs. I am considering a tummy tuck. Is there any other way? ~ In my response to Carla, I mention 14 core exercises for when you're pregnant. I also mention skin firming creams from Green Cupboards. Gregory says:I weigh 250 lbs and I'm 31 I want to get bigger arms but I want to loose weight, how do I go about doing this without using small weights? I was told that I should just do a bunch of cardio to drop the weight then start lifting. Others have suggested that I do a circuit with a high heart rate, like do some heavy weights then light weights at high rep then some quick cardio. So, how am I supposed to get/maintain some big muscles and trim down to like 225/230? Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

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 May 16, 2012 free audio podcast: How To Avoid Sudden Heart Attacks While Running Also: heating saturated oils, thick phlegm during exercise, fasted workouts and back-loading carbs, treating celiac disease naturally, healing rotator cuff tears, getting sick during training, very heavy sweat rates, and knee cartilage removal. 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... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. "zero calorie" sweeteners actually disrupt your blood sugar & spark your appetite. As long as you're OK with about 1 pound of wt loss per week, you can lose fat & gain muscle at same time. Foam rolling can increase your flexibility by over 12%! ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Chris: We frequently hear about fellow athletes having these profound medical events where they "crash" and it is determined they have a 80-90 percent blockage in an artery! I personally know of two fellow runners who have had this occurrence. Fortunately both survived after open heart surgery. I am amazed that we continually hear about active, well trained athletes who experience near death occurrences in spite of being active. Makes me wonder about all the efforts of preventative healthcare. I understand much of this can be hereditary but am surprised when a well performing athlete crashes with no previous indicators. I am sure that Listeners would be interested if there are test available to screen for life threatening blockages since it appears that it can strike athletes who are training and performing and show no signs in advance. Would a stress treadmill test be an indicator test? ~ In my response to Chris, I mention the HeartMath emWave2. I also mention this article. And (of course) the New England Journal of Medicine's Cardiac Arrest during Long-Distance Running Races. Audio Question from Tony: Udo Erasmus talks about how when you heat saturated fat you damage them and even if you have a good diet you can't reverse the damage from heated oil. What is your opinion on using it for cooking? ~ Episode #127: Why Saturated Fat Won't Kill You But Vegetable Oil Will Audio Question from Josh: Trouble during hard efforts during races. Thought he drank too much water during the swim because of thick phlegm and gunk on the bike and run. Doesn't think it is dietary, doesn't take meds, doesn't want to take pseudoephedrine. Audio Question from Chuck: What is your take on the new protocol "carb back-loading"? Also, you often recommend fasted workouts in the morning to burn fat. How long should you have fasted for that to be beneficial? Can you fast after a workout instead? Audio Question from Jenny: Went to a GI (gastrointestinal) Doctor for stomach problems and found out that she is celiac and has acid reflux. Was prescribed medication for an entire year and doesn't want to take it (and hasn't been taking it). Is there a supplement or natural food to help with this, rather than taking the meds? Audio Question from Shane: Recent recipient of a rotator cuff tear and is worried about the length of recovery. Would you use a Tens Unit or Bio Tools? ~ In my response, I mention the injuries section of my recommendations page. Shaun asks: I am a fairly healthy person but by no means an elite athlete. I find that whenever I make a conscious effort to stick to a 6 week workout program by week 3 I often get sick (cold/flu). I am curious to understand whether or not this is a result of the increased workout causing my body to work overtime in repairing my muscles etc and therefore making me more exposed to germs etc, or is it just coincidence. ~ In my response, I recommend Restwise. Brenden asks: For some reason, I have a VERY high sweat rate. It's ridiculous in the warmer months. You can't draft behind me. I know most likely a genetic item, yet wanted to ensure there wasn't something homeopathic or completely safe and natural I was missing. I'm clear on how I simply need to hydrate more, supplementing electrolytes and minerals, yet would love to find something that helps me retain this stuff in the first place. Very costly and significant disadvantage in comparison to my more sweat efficient competition. You get the picture. ~ In my response, I recommend Noakes book Waterlogged. I also recommend these Trace Mineral. Doug asks: I have a question for Graeme Turner. There was a podcast done with Ben and Graemeconcerning running drills. One of the comments that Graeme mentioned was that he had all the cartilage in his knees removed and is now running better than ever. My question concerns my wife, who due to tears and arthritis has either none or little cartilage left in her knees. Graeme is running while my wife can barely walk due to the pain and swelling. What I am trying to find out is how and why. Drills are not really an answer, as I would like to get her walking pain free first. Her knees are really swollen. Steps or angles are really painful to negotiate. Any chance you can give me information of treatments or procedures that you went through. The consultants are saying that full knee replacements are the only option. I have looked at Prolotherapy, but this seems to be more repair of muscles and cartilage, which you need to have cartilage first. Grafting appears to also be out as again you need to have something to graft too. I have also read about cartilage replacement, using cadavers. However in the UK the NHS is not the most forward thinking organization. At age 43, she is too young for replacements, as I believe they would wear out too quickly, due to the amount of movement she would do. The average knee replacement seem to only last a maximum of 10 years, and you can only have it done twice. We appear to be running out of options, but am trying to resist replacements. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

Ben stopped into the home office during a quick 10 hour layover en route from the Wildflower triathlon in California (pictured above) to the Superhuman workshop in Dubai, and recorded a short audio for you in lieu of the normally scheduled weekly podcast… See omnystudio.com/listener for privacy information.

Most of us know that workout songs and music can help you to exercise harder. But if you understand how sound and music actually change your brain waves, you can use this knowledge to alter your mental and physical performance states with laser accuracy. It sounds geeky, but I’m going to explain how… At first glance, [...] 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 May 2, 2012 free audio podcast: What Makes Women Gain Weight As They Get Older And What To Do About It Also: Do recovery boots work, swish and spit carbohydrates, how does cold effect calories burnt, opposing muscle strength ratios, coffee and dark circles under your eyes, reversing the damage from frostbite, decreasing libido, matcha tea, do veggies make you more attractive, and a good half marathon race strategy. 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... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You don't need to lift with high weight, low reps to build muscle. In populations who are primarily barefoot or primarily shoed, the bare foots win out with lower injury rate. First study I've seen that suggest exercise may NOT actually cause you to eat more later. ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Robert says: G'day Ben I have a question for the podcast. I wanted to know what your thoughts are on the Recovery Pump compression boots, also its competitor NormaTec also as a comparison. Their claims seem to be supported and they do what they claim to do from the literature I have read. Have you tried them? What would the effect of the recovery pump be when treating peroneal synovitis? Or other tendinopathies? Would you recommend this as a recovery modality with other traditional methods such as ice baths, NSAID's etc. Kathryn asks: I've read about recent research that found that swishing a mouthful of carbohydrate solution and then spitting it out rather than swallowing was effective in providing energy for a workout. Would this be an effective way to train in a fasted state occasionally, as Ben recommends, without the negative effects of inadequate fueling? I'm someone that doesn't tend to do well without food before my am workouts, even easy recovery type activity but I would like to try some fasted workouts occasionally. Rob asks: How many calories are you really burning when it is 10 degrees out. If I run 13 miles and my little Garmin says I have burned 1300 calories, how much does the cold, and my body dealing with the cold, add to the equation? Anton asks: I was wondering if there was ever a study done about inter-relationships of the amount of weight opposing muscle groups can lift. What I mean by that is: if I can bench press 225 10x should my shoulders be strong enough to handle say lateral raises with 35lbs 10x or shoulder presses with 130lbs 10x so on and so forth. Or be able to do 10 perfect form underhand pull ups (body weight of 210) and that would be equal to curling say 110lbs 10x? Jason asks: I developed dark circles under my eyes for the first time in my life in 2004 during a time of heavy work stress and little sleep. When I was able to return to a healthier lifestyle the dark circles persisted. Only later did I make the connection that I had also started drinking coffee during that same time period. I have been able to rule out caffeine as the cause by consuming sources of caffeine while abstaining from coffee, and I don't experience the raccoon eyes. Many sources refer to allergies as a common source of dark circles, but I have not found any sources referring to coffee as a possible allergen. Any ideas if coffee could cause an allergic reaction? If so, other than staying away from coffee, are there any other related food or beverage sources that I should also avoid? Love the podcast, keep up the good work and thank you very much. Brad asks: Always love the podcasts, and thanks for all the help you give. When I was in high school, I ran a winter race in zero degree windchill, and stupidly didn't wear gloves. I'm pretty sure I had what I now know to be second degree frostbite, but never saw a doctor about it. Now, ten years later, I still get tear-inducingly painful cold hands very easily, and have to wear gloves at pretty much all times outdoors except for the summer months. I've looked for alternative explanations, and my symptoms don't seem to match up with Raynaud's. Is this normal for a post-frostbite victim, and are there ways to reverse the effects? ~ In my response to Brad, I mention Sweet Sweat at www.sweetsweat.com Anonymous Podcast Fan writes: Often, you cover how to increase libido. How about the other side of the coin? Are there ways to decrease libido without negatively impacting health or fitness? Angie asks: I'm interested in knowing more about the link between hormone imbalances and fat stored in particular parts of the body. I am currently working on the reduction of fat in general through a combination of Metabolic Typing, a healthy diet and exercise however i seem to have more fat around the back of my upper arms down to my elbow compared to other parts of my body and wondered if there were any truth in some of the articles i have read regarding specific hormone imbalances causing fat to be stored in particular areas of the body and if you can give any advice whether from a hormone or exercise perspective which i can incorporate into my existing routine (heavy weights/interval training mainly). Huge thanks as always for all the amazing content you put out every day! ~ In my response to Angie, I mention estrogen dominance symptoms. Brian wrote: A friend told me about the benefits of MATCHA TEA for weight loss and general health benefits, which peaked my interest. I brew green tea daily from loose tea leaves, and have decided to make the switch to Match Tea. I used MATCHATEASOURCE.COM to purchase the tea. The site touts the many benefits of Matcha Tea. I googled your website for matcha and there were zero hits. What do you know about the benefits of matcha and would you recommend this stuff as part of a healthy nutritional plan. I'm interested in lowering my weight and keeping it down below 200lbs. My metabolic typing diet pegs me as a mixed type. My nutrition, when I'm disciplined, is whole, natural foods, about 35% protein, 40% fats and 25% carbs. Vegetables and fish are a common dinner. My morning meal is generally steal cut oats or quinoa with Heed2 30. My daily supplements include: Enerprime, Vitamin D nano spray, Magnesium oil (Ancient Minerals), fish oil (pharmac), Oil of Oregano, and Udo's 3-6-9 Oil. Will Matcha be that kick-ass metabolism boost I'm looking for? Adam asks: I was wondering if you could comment on the accuracy of this article about how eating more vegetables can make you look better. Brock interjects:What would you ideally recommend as a good Half Marathon race strategy? Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):See omnystudio.com/listener for privacy information.

Migraine headaches are different than other headaches. They’re tough to get rid of, but very closely related to your nervous system activity, and specifically your autonomic nervous system response to foods and stress. Today, you’ll learn how to use these concepts to get rid of migraine headaches forever. This morning, my wife posted this to [...] See omnystudio.com/listener for privacy information.