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 -If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations. In this November 25, 2010 free audio episode: TRX training, getting moody after workouts, weight loss plateaus, a drug called feraheme, whether women should use protein or L-carnitine, recovering faster from injuries, using balance balls for chairs, when to take multi-vitamins, lifting heavy weights before a race, metallic tasting nuts, blood in urine after exercise, aspartate in supplements, organizing vitamin intake, and swimming faster. 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: -Chef Todd has a huge Cyber-Monday special approaching! Click here to get in on the action. -Ben Greenfield is racing a triathlon in Thailand to raise money to build a school for Thai children. Click here to donate to the cause! -If you want to keep the Inner Circle Podcast going, please click here or click the button on the left to sign up for $10 donations. -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! aneonekread23 asks via Twitter: @bengreenfield any thoughts on TRX? Darrell asks: I am 45 and exercise to keep fit. I do a powerlifting workout 1 or 2 times a week. All of my workouts are early in the morning. By late afternoon on those power workout days, I have a significant mood change. I become short tempered and prone to overreact. Is there something metabolic that can cause this type of reaction? Are there any general recommendations for tuning my diet to avoid these mood swings? Erik asks: "I recently suffered muscle strains to what I believe is the upper hamstring or where it attaches near the gluteus. What is the best way to recover without losing fitness and minimizing recovery time?" In my response to Erik, I outlined my Wolverine recovery manual, and mention my USAT Injury Recovery webinar (you can scroll through the .PDF file below)   Gabriela asks: I would like to know your opinion regarding the intake of Whey Protein and L-Carnitine for women? Richard asks: My wife was doing a cleanse through bioletics. She lost 25 lbs over 2 months but has hit a plateau. Her calorie intake is about 1000 per day. She also just started exercising. This coincides with her plateau. She also feels her time of the month impacts her loss. I am interested in your thoughts. chunkybearcub asks via Twitter: @bengreenfield what do you think about feraheme injections for exercise induced anemia? Justin calls in and asks:  1.  What do you think about balance ball chairs for work? 2.  Is there an optimal time to take vitamins?  I take Peter Gillham's Organic Life vitamins after dinner with fish oil and my stomach is always growling at me at when I am in bed.  I take them at night because they have to stay in the fridge, which I don't have access to at work. Christian asks: I noticed that I race significantly faster at long distances if I lift heavy weights during my taper weeks. Why? Aaron asks: My best friend and I just experienced what is known as "pine mouth". We purchased a bag of pine nuts to throw on our salads. A few days after consumption we were experiencing a hard to describe taste in our mouths. The metallic, alkaline, bitter taste hit us both at the back of the mouth at the back of our tongues. The taste came on strongest just seconds after chewing and swallowing. The taste lasted one week after only eating the nuts at one meal. Can you help explain what is going on here? Jen asks: I have been using your Shape21 program. I have lost 10 lbs in three weeks and run 1min/mile faster. The only problem I'm having is blood in my urine. My urologist cannot see anything wrong. I guess this happens with running. I have had this problem before with marathon training. However it seems to be more frequent and I am running much lower mileage. Can the supplements make me more susceptible to this? Anyone else mention this to you? Perhaps it the weight training. I'm not too worried just curious. Rob asks: In an earlier podcast, you addressed aspartic acid/aspartate and included some general caution about aspartate. I would appreciate it if you would please explain more about its function, effect and dosage in supplements, specifically in Lean Factor. Jessi asks: Have you ever discussed the best way to streamline the way in which you take them? I know you're not a "supplement whore" as I think you've dubbed it, and I'm no "slut for supplements," but I still find it difficult to organize the few that I do take into daily/twice daily doses. Should I line everything up for a week's worth of doses? If so, do you put the supplements in baggies? pill containers? your pockets?! You get the idea. Or do you just dip into the bottles from where the supplements originally came? Nicki asks: Can't seem to get any faster swimming.  I did my first IM swim…did it in 1:07…and typically average about 1:35-1:40/100 m….is there a point where you can only be so fast swimming?  Had stroke analyzed, got some personal coaching, but just can't seem to swim faster. 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):            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 -If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations. In this November 17, 2010 free audio episode: Robb Wolf and the Paleo Solution, glucosamine chondroitin vs. MSM, is it a myth that electrolytes prevent cramping, how to stay fit when you can't run, and whether converting slow twitch to fast twitch muscle is a good idea. 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! Justclick 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: Robb Wolf & Everything You Need To Know About The Paleo Diet In this podcast, Ben Greenfield interviews Robb Wolf about the Paleo diet, and Robb's new book "The Paleo Solution". Robb discusses why he wrote the book, what's different about the book, and then: -Walks us through a typical day of eating a Paleo diet... -Discusses evidence that that Paleolithic man ate grains or bread... -Answers questions about milk and dairy.... -Talks about the argument that today, our average lifespan is over double of that of Paleolithic man.... -Addresses how to incorporate or remove the following from a Paleo diet: bananas, rice, coffee, quinoa, whey protein powder, creatine, regular potatoes, sweet potatoes, stevia, booze... -And much more! Click here now to get Robb's new book, "The Paleo Solution". ----------------------------------------------------- Special Announcements: -Ben Greenfield is racing a triathlon in Thailand to raise money to build a school for Thai children. Click here to donate to the cause! -If you want to keep the Inner Circle Podcast going, please click here or click the button on the left to sign up for $10 donations. - Click here to nominate BenGreenfieldFitness in the Health/Fitness category for the Podcast Awards. -Contact Ben Greenfield via e-mail by clicking here if you want the brand new, 2011 two piece BenGreenfieldFitness racing uniform ($99+S&H). Important: you must e-mail Ben by this Friday if you want to get in on the order. Sizing chart available here. To see a picture of Ben wearing a triathlon racing uniform made by this same company, visit http://bengreenfieldtri.blogspot.com. -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: gmurran asks via twitter: @bengreenfield: Which is better Glucosamine Hydrochloride vs. Sulfate for athletes? Patrick asks: Just how important is it to supplement electrolytes during exercise? The most recent Tri-Talk podcast made some pretty bold claims about the need to take in salts during exercise; more appropriately the lack of need in most situations. He went on to say that the only reason one would put such a premium on taking in salts while exercising is if he or she knows from personal experience that salt either helps or doesn't hurt. What is your take on the issue? Here's a link to the podcast that Patrick refers to. Chuck calls in and asks a question about converting slow twitch muscle into fast twitch muscle in the off-season, and whether it will help him with triathlons. Jeff asks: I've thought that I've been suffering with plantar faciitis, but have actually been diagnosed now by my podiatrist with Tarsal Tunnel Syndrome. I'm a runner and looks like running is out during rehab and recovery. What types of fitness activities would you recommend? Laura asks: I had two arthroscope surgery on the same knee in the past two years. The first was a torn meniscus due to jumping on a trampoline, and the second was cartilage damage clean up. It's been 10 weeks since the second surgery, and my knee is still very painfully sore and full of edema. The doc says I need time for the lubricant to build back up, but I am almost to the end of that time frame. This injury has compromised my lifestyle tremendously and shudder to think I may kneed(ha) more surgery. Do you have any suggestions for my knee, particularly any kind of supplement you might recommend? 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):  See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this episode -If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations. In this November 10, 2010 free audio episode: Bionx Supermodel Interview Part II, the ketogenic cycle diet, smartphone apps for calorie counting, barefoot cross training, is distilled water healthy, commuting to work on a bike, taking fat loss supplements before a run, doing a half ironman after a marathon, pain on the inside of the knee, and cramping from tea and coffee. 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! Justclick 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: Bionx Supermodel You can access Part I of this interview by clicking here. James Autio is considered to have one of the most brilliant micro-nutritional minds in the world. James has been providing a top-secret "legal" performance enhancement aid to world class athletes, soldiers, and high-level CEO's for years. In this audio interview, James is introducing the theories and practice behind his greatest creation ever, entitled "Bionx Supermodel". Click here to learn more about Bionx Supermodel, and to get access to the .pdf's and information that James discusses in our interview. ----------------------------------------------------- Special Announcements: -If you want to keep the Inner Circle Podcast going, please click here or click the button on the right to sign up for $10 donations. -Click here to nominate BenGreenfieldFitness in the Health/Fitness category for the Podcast Awards. -Contact Ben Greenfield via e-mail by clicking here if you want the brand new, 2011 two piece BenGreenfieldFitness racing uniform ($99+S&H). Important: you must e-mail Ben by this Friday if you want to get in on the order. Sizing chart available here. To see a picture of Ben wearing a triathlon racing uniform made by this same company, visit http://bengreenfieldtri.blogspot.com. -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: Dan asks: I have read about the ketogenic cycle diet and wonder if you could provide a brief review of it. Alan asks: Is it possible that drinking caffeine - tea or coffee - before working out can cause cramps? I ask because I have repeatedly been getting cramps in both the right side of my neck and my chest. Mike asks: I cook a lot, mostly with "real" food, and generally it's pretty complex. Do you know of any smartphone apps that you can plug either a recipe into and then it will tell you what the nutrient/calorie content of a set amount would be? Paul asks: Just wondering, with so much focus on the benefits of barefoot running, wouldn't it make sense to do cross training barefoot. I usually do yoga and core workouts barefoot as I feel it gives me a little more of an unbalanced feeling. Other than considerations of things like weights falling on your feet, and athletes foot in a gym, couldn't all cross training benefit from going barefoot? Les asks: I was wondering what your opinion on drinking distilled water on a regular basis was. sensei_k asks via Twitter @bengreenfield: Any adjustments needed to periodized tri training to accommodate aerobic 10 mile rides to & from work (5 days)? John asks: Next year my current race schedule has me running a marathon with my son one weekend and competing in a 1/2 ironman the following weekend. Is one week enough time to recover from an "easy" marathon effort in order to truly compete in a 1/2 ironman the following weekend? Jeffrey asks: I am currently training for a Marathon and because of my schedule I do all my runs in the early morning. Typically I will run before I eat and then within 45 minutes of my workout. For my long runs I need to fuel up so I eat first thing. I am overweight (5'10" / 210 lb.), so I am using the LeanFactor and ThermoFactor supplements. My question is this, should I take the supplements before I workout (1 hour before Meals) or should I wait until my second meal of the day before starting the daily regimen? Chris asks: I have some moderate inflammation on the inside side of my left knee. Do you have any advice on how to relieve this pain and/or stretch this area of the body and how to strengthen my body laterally w/o a recurrence of this pain? Graeme asks: Just wanted to get your advice on some exercise that will help to prevent Runners Knee. 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):             See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this episode -If you want to keep the Inner Circle Podcast going, please click here to sign up for $10 donations.   In this November 3, 2010 free audio episode: How Do Navy Seals, Jet Fighter Pilots & Ironman Triathletes Get That Extra Edge, sitting vs. standing at your job, is grazing unhealthy, a recovery supplement you put in your coffee, using amino acids during training, which days of the week should you workout, jogger's nipple, triathlon bikes vs. road bikes, eliminating sweat smell, natural alternatives to antidepressants, and what tests to ask for at your doctor. 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! Justclick 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: James Autio James Autio is considered to have one of the most brilliant micro-nutritional minds in the world. James has been providing a top-secret "legal" performance enhancement aid to world class athletes, soldiers, and high-level CEO's for years. In this audio interview, James is introducing the theories and practice behind his greatest creation ever, entitled "Bionx Supermodel". Click here to learn more about Bionx Supermodel, and to get access to the .pdf's and information that James discusses in our interview. ----------------------------------------------------- Special Announcements: -If you want to keep the Inner Circle Podcast going, please click here or click the button on the right to sign up for $10 donations. -Thursday, November 4: Click here for more information on Ben Greenfield's upcoming USA Triathlon Webinar entitled "Advanced Techniques for Faster Injury Recovery", which will teach the injured triathlete or triathlon coach how to go beyond the simple "ice it" principle of injury recovery, and incorporate technologies such as automated compression, nutrition supplementation, meal modification, physical therapy modalities, cold laser and other tactics used by professional sports teams, but underutilized by the general coaching and triathlete population. The webinar is Thursday, November 4! -Sunday, November 7th: In this free webinar, Chef Todd will be revealing his best chef secrets and methods for: -Planning a holiday menu for variety and budget -Precise grocery shopping to avoid wasted money -Chef secrets for the most moist bird you've ever been proud of -Stuffing and carving techniques for an attractive holiday serving platter -The best methods for using leftovers to extend the investment in your meal -Best Pot-Luck tips for wow-ing them at the neighborhood get-together -And more secrets and shortcuts for a stress-free holiday meal ...with a cooking class entitled "Holiday Cooking Success Class", and all you have to do is pre-register by clicking here to get access to the FREE class on this Sunday, November 7th. -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: David asks: Just read an interesting article on MSNBC's website that suggests that even if you exercise regularly, sitting at a desk for any significant length of time is killing you. I've heard you talk about standing during the day, but this can be awkward for many jobs. Any comments on the article? http://www.msnbc.msn.com/id/39523298/ns/health-mens_health/ In my response to David, I mention the Trekdesk Treadmill Desk. James asks: When you graze, is there an increased risk in regards to consistently elevated blood sugars? I know it will make a difference if I'm grazing on candy and refined/processed food items, but what if I'm grazing on highly nutritious food items? BrockSky asks via Twitter: @bengreenfield What do you think of www.caffedicorsa.com? I use it after a long run, in a lattè, with a banana and a handful of almonds. Joel asks: I've been experimenting with using amino acids in capsules during long training runs and marathons. Long story short I seem to notice a positive effect; feeling better during my runs, less pain and faster recovery afterwards when I use them compared to when I don't. Do you know of any research that supports this apparent effect and do you have any experience with this yourself? Hunter asks: I'm completing my first year of participating in road races and triathlons. I work full time and, like most age group athletes, do my long run and bike workouts on Saturday and Sunday. My work schedule has changed to four 10 hour shifts a week and now have Thursdays off as well as the weekend. How could I make best use of the added oppurtunity to train on Thursdays? anksH asks via Twitter: @bengreenfield ..have u touched on joggers nipple and what can be done to heal or protect them?? Painful!! Andrew calls in with a question about road bikes vs. tri bikes. Christian asks: How do you get the sweat smell out of heart rate monitor strap or iPod arm holder? In my response to Christian, I mention ActionWipes Spray. Rodrigo asks: I suffer from anguish and anxiety and have been taking clonazepam (similar to Prozac). Is there any suggestion you could have on some other supplement which does not need of a medical prescription, which really is  a pain and makes it double as expensive? Prozac: Panacea or Pandora? the Rest of the Story on the New Class of Ssri Antidepressants Prozac, Zoloft, Paxil, Lovan, Luvox & More. Peter asks: I have recently focused on healthy fat intake, vitamin d, and other supplement strategies. Bioletics testing is an option for me but I have good health insurance from work and plan to get bloodwork done soon. If you had to get a complete assessment of your health using standard blood tests available through a physician, what tests would you request? I plan to minimally have the following checked: TSH (I have mild hypothyroidism), testosterone, vitamin D, and vitamin B12. What else can I request to get these all done in one shot? 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! Justclick here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.                         Ben Greenfield (pictured above) just returned from racing a triathlon in Jamaica to respond to this week's massive listener Q&A Click here for the full written transcript of this episode 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! Justclick 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: -Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. In addition, if you're a TrainingPeaks user, you can get full access to Ben's training libraries and videos by following the instructions in the video below: httpv://www.youtube.com/watch?v=vyXd_G0MijY -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. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Bethany asks: After my second baby I experienced a fairly significant diastasis recti and have been avoiding crunches, back-bends, and front planks upon advisement these may worsen the diastasis.  I have been trying to hold in my transverse abdominis muscle with all weightlifting and started performing the side-planks you recommended after your last podcast.  Are there any other exercises you think may be useful for helping the split close? Greg asks: I train with a triathlon team for Ironman and Half Iron distance races. The front runners tend to form a tight peleton during bike training, drafting heavily and taking turns with the lead. I've avoided this, not only because you can't draft during a triathlon, but because it seems like I would be cheating myself out of the complete workout. For example if we had a 100 mile ride, if I was in a peleton, would it turn out to be an effort of a 70 or 80 mile ride? Rick asks: I am sure you probably read the headlines about this swimmer's unfortunate death during a race -- I never thought about heat exhaustion during a swim. I was just wondering if you had any thoughts on this topic that you could share in your podcast. http://www.foxnews.com/sports/2010/10/24/swimmer-dies-overexertion-race-uae-officials-say/ Ron asks: You spoke about taking "fish oil" for joint improvement.- how often and in what form do you use it? Also, I curious about the Double Bonded Protein....taking it 6x a day seems like a lot.! Is this due to your body size and consumption of calories? Would you recommend this to someone who is 5'11" 175 or do you need to take a hard look at each indiviudals need for fueling and recovering to determine whats the right amoun for them to take? Nutrition cover at your triathlon training camp? In my response to Ron, I mention the Pharmax capsules and Udo's from Bioletics. Erin asks: I think you might be able to help me with a problem I have been having for quite some time (progressing over a year). I am experiencing quad fatigue and ache (right side only) while riding my bike. Sometimes the fatigue goes down into the outer calf. The symptoms come and go depending on resistance (hill/wind will aggravate thigh more). It happens on all bike rides, but it can be quite frustrating on longer bike rides. Yesterday I did a flat 90 miler with a lot of wind averaging 18mph. It was pretty tough. I took in 1700 calories (excessive I think), thinking that caloric intake might be the problem. No change. I have had numerous sport muscle massages, most recently every 2 weeks, and have noticed little change. My bike has been fitted and refitted by a respectable fitter 3 times in the past 5 months. No change in the hamstring fatigue. Been to chiropractors, and PT's that were no help. Kevin asks: I am a 61 yr old male, I exercise regularly and am very fit. I engage in hillwalking which can be quite strenuous at times. Recently I noticed that no matter how much water I am drinking during a normal working day my urine is quite dark. By chance I had a routine blood test that showed bilirubin at 23 (normSee omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.                 Mike Before Click here for the full written transcript of this episode Mike, pictured above at over 400 pounds, is interviewed in this episode...scroll down to the bottom of this post to see what Mike looks like now! In this October 20, 2010 free audio episode: getting rid of a stubborn gut, combining strength with endurance training, and how to lose over 220 pounds. 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! Justclick 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 Lose 220 Pounds In today's featured topic, I interview Mike, who originally asked a question in Podcast #108 (listen to that podcast by clicking here), and whose story is below (from Pantagraph.com). We talk in detail about how he lost the weight. Triathlete Mike Bernico isn't sure how much he weighed at his peak two years ago. His scale didn't go higher than 380, and the needle was pinned. "I was almost 400," guessed the technical analyst at State Farm Insurance Cos. He stood 5 feet, 10 inches tall and his waist was 50 inches around. Today, Bernico, 32, weighs 178 pounds as he prepares for the upcoming Tri Sharks Classic Triathlon at Comlara Park near Hudson on June 5. His body fat measures just 8.1 percent. His waist is 32 inches. Bernico made small lifestyle changes at first. "Like not having an entire pizza for dinner," he said with a smile. Better menus and portion control came next. At 330 pounds, he started strength training. He bought a recumbent bicycle trainer and started to spin his legs. His knee withstood the challenge. After a time, he bought a road bike and rode outside. By the end of 2008, he could go up to 60 miles at a time. That's when someone urged him to complete a triathlon, where participants are timed as they swim, bike and run. One of the fastest growing sports in America, participation grew by nearly 70 percent to nearly 1.1 million from 2006-2008, according to the Outdoor Foundation. USA Triathlon, the sports governing organization, had 53,000 members in 2004. That number is more than twice that today. Approached with the idea of being a triathlete, Bernico's response was, "No way." But he found a couch-to-5K (3.1 mile) training course that gradually ramps up running time and distance. He practiced swimming. He did a short triathlon in Sullivan in April 2009. Last June, he found himself on the shore of Evergreen Lake at Comlara Park with other triathletes ready to hit the water at the start of the Tri-Sharks Classic Triathlon, a sprint-distance race named after Bloomington's triathlon club. Athletes swim 600 yards, bike 12.5 miles and run 3.1 miles. McLean County is becoming a hub of triathlon and endurance sports in Illinois and the Midwest. The field of 600 fills up in a matter of minutes when registration opens several months before the event, said race director Colleen Klein. Bernico will be joined by his fiancée, Lana Fryer, 27, a Bloomington pharmacist, who will compete in her first triathlon. Mike Mikel of Bloomington also will do his first sprint triathlon. Mikel started bike riding and later added swimming and running to get back in shape before he turned 40. He signed up for the triathlon when he realized he was doing all three sports during workouts. "This (competing in triathlons) gives me another goal," said Mikel, who also is using triathlons as a way to raise money for The Children's Foundation of Children's Home + Aid, where he is a board member. (See the outdoor column on F-1.) The Children's Foundation will be title charity sponsor for the Tri Sharks Classic in 2011. As for Bernico, he plans to do an Olympic-distance race at the Evergreen International Triathlon July 17 at Comlara Park, where he placed fifth in his age group last year. Distances are doubled to 1,200 yards in the water, 25 miles on a bike and a 6.2 mile run. He also will compete at Steelhead, a half Ironman in Bentown Harbor, Mich., at the end of July. In 2011, he plans to complete an Ironman triathlon, which many consider the most grueling athletic test of all. The race tests the limits of physical endurance with a swim of 2.4 miles, a bike competition of 112 miles and a marathon distance run of 26.2 miles. Competitors must complete the entire 140.6 miles in 17 hours. Bernico, who blogs at http://iron-path.blogspot.com, weighs and logs everything he eats now. Those small healthy changes have led to a diet without processed foods. "I'm very careful," he said. Still, he exercises so much now he still loses weight even though he's eating a normal 3,000 calories a day. The irony amuses him. "I'll just have to eat more," he said, with a laugh. Perhaps more important than the weight loss is the attitude change that has accompanied his transition, he said. He's gone through tough times with a more positive outlook. "It's changed everything in my life," Bernico said. "It's brought a different perspective into things. I've learned about nutrition, staying active and healthy, but I've learned no matter how bad things get, no matter what happens, I can suffer through it. After you do a triathlon, there is nothing you can't do. It's the triathlete mindset." ---------------------------------------------------------------------------- Special Announcements: -Flexible Option: if you simply want unlimited Q&A e-mail access to Ben Greenfield, it is $175/month. Click here to sign-up. In addition, if you're a TrainingPeaks user, you can get full access to Ben's training libraries and videos by following the instructions in the video below: httpv://www.youtube.com/watch?v=vyXd_G0MijY -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. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Listener Mike asks:  My question concerns the timing of weight workouts relative to endurance workouts. What is the correct timing for hitting the weights if on the same day as a swim, bike or run workout? Should a strength session fall immediately after a ride or swim or with a few hours between? Should they be avoided on long days all together and fall on easy and rest days? It seems that introducing a couple of sessions a week on top of a full SBR schedule would put one in a constant state of tearing down muscle fibers with little time between to rebuild/recover. Listener Mike asks: I gave up smoking almost 17 months ago. Then within one month of stopping smoking ballooned out to 93kgs...Predominantly in my gut..  still skinny legs and arms..The whole time i had been going to the gym atleast 4/5 a times week.. doing a class (pump/step/spin/combat each visit)...The weight didn´t move.. neither did my 7 month pregnant gut (101cm). How do i get rid of this last 5kgs from my gut and will i have to keep doing gym for the rest of my life like crazy to be at my former weight and bodyshape when i was a smoker. Mike asks: I'm a triathlete in my second year of triathlon training.  I've just completed my first 70.3 and I'm hoping to do a full next year.  I'm 5'10 and currently weigh 178 pounds.  I've been measured by the local university Exercise Phys lab at 8.1% body fat.  I'm self coached.  Three years ago I weighed over 400 pounds, and I've lost over 220 pounds eating right and exercising. My leg strength seems to be a big limiter.  My legs always give out before my lungs do.  I have great cardio fitness, with a VO2max of around 66 and a resting HR of 35.  However, my bike FTP is only around 235, which gives me a power to weight ratio of 2.9 W/Kg. I've been trying to address this by doing intervals at 90-100% of FTP for 10 to 20 minutes 1 to 2 times a week.  It helps, but I'm wondering if there is more I could be doing as the improvement is very slow going.  I've only gained about 15W on my FTP since January. 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! Justclick 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):                                                       Mike After 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. Screenshot of the new BenGreenfieldFitness iPhone app!  Click here for the full written transcript of this episode Pictured above - a screenshot of the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here. [powerpress] In this October 13, 2010 free audio episode: does Ritalin inhibit weight loss, compulsive eating, calorie tracking systems, are ab benches a waste of time, elevation training, losing sleep after workouts, how to recover from a bike crash, indoor bike training, leg tightness after exercise, what is muscle memory, stretching before a bike ride, chocolate milk, beets, headaches during exercise, a supplement called elevator, and how to recover from an Ironman. 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! Justclick 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: -Flexible Option: if you simply want unlimited 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. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Jessica asks: I know you've discussed the effects of caffeine and other stimulants with respect to one's adrenal system, but have you ever gone into detail about medications used to treat ADHD - such as Ritalin and Adderall? Obviously they can temporarily suppress one's appetite, but other than that, if someone uses them as prescribed for adult ADHD, are there any negatives that might hurt one's ability to lose weight? Kathleen asks: The major thing that is holding me back is nutrition- one day I am right on my calorie goals and eat what I had planned for the day, etc. (it's a little difficult here planning foods because our food is the product of whatever the Academy serves however I'm usually good at planning) and the next day I come back am for some reason lose control and consume more than my daily allotment of calories so by the end of the week I am usually break even. Right now I am trying to cut down but the progress is very slow because of this. I was wondering what advice you have? Michael asks: My mother and my brother are obese and both have an interest in losing weight by eating better and exercise. I was wondering which calorie tracking system should I get, if any. In my response to Michael, I mention my nutrition plans at http://tinyurl.com/tpplans. ryanqualle asks via twitter: @bengreenfield Do ab benches in the gym actually help or are they just a waste of time? Rebecca asks: 1) I live at 800 ft and want to do a marathon at 9000 ft next summer. I cannot train at elevation. I am not trying to PR, but would like to finish feeling as if I ran well given the circumstances. Given how elevation affects AT, would I best be served by focusing on raising my AT through hill work and speed sessions on the track or would I best be served by running a different race? 2) I have difficulty sleeping after a hard run - especially tempo and long - even though I am taking magnesium and a epsom salt bath. I tend toward being at the low end of normal for iron and B-12 and have had difficulty with electrolyte balance in the past. I do have a G2 after such a workout as well as ONE reward beer (along with normal eating). Suggestions as to why I cannot sleep on those nights? Chris asks: What considerations to nutrition and other methods(stretching/massage) are good to do when you hit the dirt? Hard. I recently crashed my mnt bike, but I don't have any broken bones or very much to speak of with abrasions. I do feel like I got hit by a bus, with only minor bruises to show. It pretty much hurts to do anything that requires me to move my body, especially moving my left arm in any direction and the entire left side of torso. Soreness is a little better day to day, but I think this could go on for a few weeks before I'm back with the program. Should this type of injury be treated any differently than a typical training injury? Jim asks: Could you recommend a good, reasonably priced, compact bike trainer that I can put in my closet when not using it and also discuss the differences in workouts between riding outside and riding on the trainer (some people have mentioned to me that I can actually get a better, quicker workout on the the trainer). In my response to Jim, I mention the Kurt Kinetic Trainer, which you can see by clicking here. Graeme asks: I just completed a half marathon after 3 weeks where I maintained intense cycle intervals and sessions but was unable to run due to a calf strain. It felt my CV was still at a good level but a felt quad tightness from only 4 miles into the race. I finished well exceeding my goal but I'm paying for it, I have chronic tightness in my legs. I completed a 70.3 and a few Oly Tris earlier in the year with none of these after effects. Can you explain for what happened physiologically? Were my legs deconditioned to running during this time, I would be very interested to hear the explanation. Graeme asks: When I used to weight train I believed in the theory of 'muscle memory' when trying to regain muscle force. I felt my strength came back quickly and I could get back to previous levels of muscle force reasonably quickly then I had a feeling of plateauing at the similar levels to my previous levels. Was this theory imaginary, does it exist and if so does it apply to regaining VO2/ threshold levels/ neuro muscular responses etc. Robin asks: I am studying to be a Massage Therapist, and, have an opportunity to be a Massage Therapist for bike touring group. I am looking for an exceptional book to guide me to the best stretching techniques for cyclist, so I can incorporate them into my massage sessions, and, prior to the days riding. In my response to Robin, I mention the DVD "Yoga For Endurance Athletes". Dan asks: Wondering if you have seen the stuff about chocolate milk after workouts and the potential for beets to improve endurance performance? Can you comment on these? Julian asks: Q1. My sport of choice is motocross. After riding I get headaches but not straight away. After an hour's rest I get these acute headaches that only last whilst my heart rate is elevated. This only happens after riding motocross and doesn't happen when I do other high intensity workouts. Q2. I just recently bought Musashi Elevator. The guy in the store said that the new research shows that the recovery starts during the workout and this was a good product to prevent soreness. In my response to Julian, I mention Recoverease (pictured left). Ioan asks: My question is, assuming you followed the nutrition plan in the IM Dominator program pre and during the event - what exactly is your nutrition plan from the second you cross the finish line for say the first 24-48 hours of recovery? I'd really like to hear this as I've experienced "near fainting" some 3-4 hours post the IMs I've done. 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! Justclick 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. Pad Thai may look healthy, but...  Click here for the full written transcript of this episode In this September 29, 2010 free audio episode:an interview about why we get fat and what we can do about it, quick core workouts, cheat meals, how to warm-up, what to eat before you drink alcohol, competition in cold weather, danger of low body fat, and why exercise won't make you thin. 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! Justclick 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: Can Some Foods Cripple Your Body's Ability To Burn Fat? In today's featured topic, I interview Jonathan Bailor, author of a soon-to-be released book on smart and healthy eating, why Americans have gotten fat, and what we can do about it. During our discussion, I ask Jonathan: 1) which foods can cripple our ability to burn fat? 2) how can we burn fat without changing how many calories we eat? Is that possible? 3) do people spend too much time on cardio? 4) what form of exercise is best for maximizing fat loss? 5) how can we fix hormonal issues that could be causing fat gain or inability to lose weight? 6) You say that big business and government are burying all of this so that they can keep their oversized profits and budgets. Please expound. As soon as I have more details on Jonathan's forthcoming book, I'll let you know! ------------------------------------------------------- Special Announcements: -Flexible Option: if you simply want unlimited 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! -Rock Star Triathlete Academy only open at $37 until October 1, 2010, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out. -Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Shawn asks: Like many people, I have a hectic work schedule, and busy family life. Any tips on some good 15-20 minute core workouts I can do, in home and or office, when I just don't have time to make it to the gym? TriHollywood asks via Twitter: @bengreenfield How much does a 'cheat' or 'reward' meal screw up your metabolism? TriHollywood also asks vai Twitter: @bengreenfield What's the best way to do a warm up when starting a strength/resistance session? In my response to TriHollywood, I recommend he visit this Get-Fit Guy's Quick and Dirty Tips article: "How To Warm-Up and Cool-Down", which covers the topic of warming up. Meredith asks: I am planning to partake in just a few drinks next weekend ,so my question is...should I eat a carb appetizer or protein before I have my first drink, or does it matter? Constance asks: I noticed at the Spokane Triathlon that many athletes had difficulty during transitions with cold/numb extremities. What are your tips for cold management during triathlons? (e.g., what to put on clothes-wise and how, when you are wet?) In my response to Constance, I mention Greyhound Juice - use discount code BGF for 5% discount. Payam asks: You often suggest quinoa as a healthy alternative to other sources of carbs. However, I have read that it is high in sapponins, which are essentially a poison. Is this true, and what steps should be taken to minimize the sapponin content. Chuck asks: With my history of an eating disorder, I have been diagnosed with low testosterone.  A few years back, I went to specialist in this area and she told me that my low testosterone was due to my body fat levels being so low.  Is my low testosterone a cause of not eating enough fat in my diet or would it be a cause of having too low a body fat % (other factors aside)? Josie asks: I just came across this news article that was on my homepage and I was wondering what you thought about it. http://uk.lifestyle.yahoo.com/food-drink/exercise-wont-make-article-huib.html 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! Justclick 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 Ben Greenfield will no longer be writing for Triathlete Magazine, and tells you why in the podcast. If you have feelings about this, let Triathlete Magazine know be clicking here to e-mail the editor. In this September 22, 2010 free audio episode: a peak into the world of professional cycling, ketogenesis during workouts, phenylalanine and aspartic acid on ingredient labels, insomnia and nutrition deficiencies, compression socks, building leg muscles effectively, benefits of rowing machines. 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! Justclick 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: Robbie Ventura In today's featured topic, I interview Robbie Ventura. Robbie graduated with honors from Lake Forest College with a double major in Business and Psychology. While working toward his Bachelor’s degree, he played on the Forester hockey team, which advanced to the NCAA Tournament, and was named to the All-American Collegiate Cycling Team. In 2008, he was inducted into the LFC Athletic Hall of Fame for his accomplishments in both hockey and cycling. Robbie was a professional cyclist for 12 years with his last 4 years as a member of the U.S. Postal Service Cycling Team alongside Lance Armstrong and his U.S. Postal teammates. A competitive racer on the dirt, road and track since the age of 7, Ventura amassed over 70 victories during his professional career, was a member of the U.S. World Team and rode the Track World Championships in Hamar, Norway, placing 5th in the elimination. During our interview, I ask Robbie:   What does a typical training protocol look like 8-12 weeks leading up to the Tour de France, in terms of sample workouts, exercises, mileage, etc.? Do many professional cyclists use strength training, or any form of plyometrics/resistance training? During the Tour, nutrition and glycogen restoration is obviously an issue. What type of fuels are consumed, and in what quantities? How about hydration and water volume? Without touching on the doping scandal, a horse that gets kicked to death, are there sports performance supplements, such as creatine or nitric oxide that professional cyclists typically use? What type of recovery techniques or tools can a cylists or triathlete implement when multi-day workouts are occuring, or fast recovery is necessary? What are the top 3 examples you have of extreme workouts or feats of human performance leading up to or during the Tour? ------------------------------------------------------- Special Announcements: -Flexible Option: if you simply want unlimited 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! -Rock Star Triathlete Academy only open at $37 until October 1, 2010, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out. -Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Ioan asks: Why sometimes after a training session, do I have an "ammonia-like" smell in my nostrils afterwards e.g. by the time I get to shower? It's something I'm not doing right re nutrition, but can't figure out what. Sarah asks: I am a beginning triathlete and am taking a lot of supplements for performance and other health benefits. I am taking an amino acid supplement that contains aspartic acid and phenylalanine. I have seen foods that contain phenyalanine and have a warning on their label for that purpose. I have also done some research on both of these and see that they are part of the sugar substitute aspartame. Are these really amino acids with health benefits or should I stop taking this supplement b/c these aren’t healthy? Geoffrey has a call in question: My 17 year old daughter has had a growing problem with not only falling asleep, but when she finally does sleep, she wakes around 3:00 a.m. and can't get back to sleep. She is a vegetarian and I'm wondering if she might be missing something in her diet. Do you have any thoughts as to what food or supplement might help? In my response to Geoffrey, I mention the Magnesium testing kits from http://tinyurl.com/bioletic and also the Expanded GI Panel and Tissue Mineral Analysis from UniKey Health Systems. For insomnia, I also recommend Natural Calm and this topical magnesium oil. chunkybearcub asks via twitter: @bengreenfield is there a particular brand of compression socks you recommend? im looking to wear a pair for a 50 mile ultra. Sarah has a call-in question about females building better leg muscles, and listener Daniel has a call-in question about how rowing compares to running and swimming for conditioning and calorie burning. 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! Justclick 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 If you like this podcast, use the Facebook "Like" button above! Click Above to Check Out The Book by Brad Nelson.  In this September 15, 2010 free audio episode: how emotions cause injuries, can you lose weight with walking, what exactly is an interval, platform shoes for running, and are high fat diets healthy? 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! Justclick 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 Emotion Code Dr. Nelson begins by explaining the crucial link between emotions, health and injuries, and reveals how over several decades of research he has developed a powerful tool for healing injuries, illness and more by simply addressing underlying emotional issues. And then, this interview gets a bit crazy. Without knowing a thing about me, Dr. Nelson identifies a deep emotional issue over the phone that has been causing my knee pain - and fixes it, via a phone call, without even touching me. I'm a reasonable and open-minded guy, but I'm also critical. However, I do know my own body, and I know what Dr. Nelson does actually works, so you don't want to miss this interview. Click here to sign up for any of Dr. Bradley Nelson's seminars, in which he teaches the same type of techniques he used with me over the phone. OR click here to get Bradley Nelson's book: "The Emotion Code". I've already ordered and am anxiously awaiting my copy! ------------------------------------------------------- Special Announcements: -Flexible Option: if you simply want unlimited 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! -Tuesday, September 21st, 7pm EDT: What should you do with squash? I'm wondering right now how Chef Todd will create ten new Fall foods using Fall ingredients like squash in under 60 minutes. Can that even be done? You can find out when you register for the FREE cooking webcast "The Cooking Squash Challenge" by clicking here. I know I'll be watching, I hope you will too! -Rock Star Triathlete Academy only open at $37 for one more month, and then tuition will increase to $67. Get in now if you want in at the current member price, along with a $1 14 day trial. Click here to check it out. -Triathlon Dominator RE-LAUNCH. On October 4, 2010, Ben Greenfield will be adding an audio release entitled "Top 10 Mistakes Made By Triathletes", a 3 month off-season training program, a special "Golden Ticket" to his worldwide triathlon camps, a new manual that teaches triathletes how to qualify for Ironman World Championships, and 3 day VIP access to the Rock Star Triathlete Academy, Ben's online training school for triathletes. The promotion will be offered until October 9 at midnight - the same day that coach Greenfield will be competing in the Ironman World Championships in Kona. Get in now at http://www.triathlondominator.com. -New Refund Policy for Austin Training Camp: you can sign up now by clicking here, still get the early bird discount, and Ben will honor refunds until December 1! Think forward to your training next January...Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete 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: Jarrett asks: I've been eating healthy and I exercise almost daily, but my exercise is mainly walking and jogging the streets and blocks around my neighborhood and I mainly go without any set path in mind. Is the reason I've been at a Plateau with my weight because my body is used to walking and jogging the blocks? Do I have to run to start losing more weight? I weigh around 200 lbs. and my ideal body weight is 170-180 (I'm 5'10" Male). Steve asks: I do weekly bike intervals with my tri/road group consisting of mile or so loops with an equidistant recovery loop at an easy pace. I do weekly run intervals on the track which consist of a distance like ¼ mile sprint followed by a ¼ mile recovery lap at an easy pace. In my masters swim class, however, intervals means swim say a 100 meters on 1:40 or 1:50 and rest at the wall for whatever time you have left in that interval. It seems like the equivalent would be swim a 100 at sprint pace and then swim 100 at recovery pace. Why is the term intervals used so differently in these different sports? Is there a training related reason? Thanks. spoonsister asks via twitter: @bengreenfield what about all these basketball strengthening shoes? walking might be ok but couldnt it jack up running gait? tempting tho. Graeme asks: As part of your Bioletics testing protocols they told you that you were a Protein type or Fast Oxidiser. Have you decided to amend your diet based on this? And specifically what are your thoughts on adopting this recommended diet which includes higher proportions of animal fats that a lot of other diets. Metabolic typing seem to discount cholesterol concerns as a major issue. 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! Justclick 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.