Click here for the full written transcript of this podcast episode In this free, November 18 audio episode, listener Q&A's on whether hormones are suppressed from endurance training, what to do about fat legs, question from a 430lb man, how many repetitions of a weightlifting exercise gives you the best results, and TWO bonus videos! --------------------------------------------- Featured Topic: This week's featured topic includes TWO bonus videos! Bonus Video #1: Ben demonstrates a very effective and short workout that you can do in your office! httpv://www.youtube.com/watch?v=w7ATrQPSwfE Bonus Video #2:Ben demonstrates to make a green super-smoothie (great for fat loss or nighttime snacking)... httpv://www.youtube.com/watch?v=t7NxXUNrHc8 Bonus Audio: Click here to download a recent audio interview that Ben did about his 7 Keys to Training For Ironman With Minimum Time Commitment Listener Q&A: Listener Greg asks: "Hi Ben, I've recently found your extremely interesting podcast. Thank you. Especially interesting was this last podcast as it is a topic near to me these days.I live in Canada and am what you call a serious hobby endurance athlete. I am 31, been doing endurance sport for 18 years. The first 12 years I competed as an elite cyclist. At 25 I quit this and started running marathons. I do it as a hobby, but 236 is my pr. In the past 5 months I have my blood tested 4 times and each time has shown low testosterone (aver 5.5 nmol/L) and also LH (aver 1.0 IU/L). I live in Canada so things move slow, I see the endocrinologist next week, where I expect him to schedule a mri as i understand this could be pituitary related. My question is, I know our hormonal system can be suppressed with endurance training. Can there be long term effects? I've taken this year the easiest in years (nagging injuries)so have not pushed it at all. Could the non recovering injuries be related as well to the low testosterone? Any suggestions on directions, questions to ask? Thanks a lot." Listener Miguel asks:"My name is Miguel and I'm 19 years old. I live and train in Lisbon, Portugal. I am a student in University and I am also a triathlete. As you know triathlon training requires much of my body and I have to eat lot of carbohydrates, proteins and fat. However, to perform better in future races I would like to lose some body fat percentage. It happens that I am skinny on my chest and abdominal area but fat on legs and butt so when I cut some calories I loose only fat on the abdominal area and not on legs and sometimes when I do that performance in training is worse. I weight 61kgs and measure 177cm. What would you recommend me to do?" Listener Jon (430lbs) asks: "I got out of the Navy in 1998, I weighed 205 lbs stood 5 foot 10. I have a large frame for my size. I had a problem adjusting to civilian life and developed depression. Since I was a little kid, I have had Sleep Apnia. It never manifested itself until I got bigger. I am not sure when I went so far down hill but I got there. I used to be a gym rat, loved to run and have fun, etc. but now I can barely walk. I don't want to do the lap band thing. In 2007 I almost died and wound up in the hospital, I also developed cellulitis or lymphedima depending on which doctor you ask. So when I get sick my leg gets infected and blows up requiring a 3 day stay in the hospital requiring alot of meds. I have figured out what medication and just ask for a running prescrip[tion so if I do feel sick I take some to keep the leg under control. Anyway I am telling you all this because I have 3 kids and a wife, I would like to be here to see them grow up. I need help. I have a total gym... I don't even think about going to an actual gym because people look at me like a freak because of my leg enough just walking around. Lately my back has started to bother me and so has my left knee (the side of the infection). Anyway, I mentioned earlier that I had gone into the hospital, well they hollowed out my throat taking out the uvela and tonsils, since then I do not have trouble sleeping. Before my blood pxygen count going to my brain was around a 35 now it's like a 95 or better, so now that I am awake and more alert, I can concentrate on other things. I want to get off my ass and get moving, but I have been dormant so long it is really difficult. Long story short, I downloaded your e-book and now an writing to ask for any advice." --------------------------------------------- Special Announcements: 1) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting in on the next order, which will be triathlon shorts with a triathlon top (pictured at right) simply e-mail ben@bengreenfieldfitness.com to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: "Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers, hat, vest, jacket and tri-suit!  Thanks!" httpv://www.youtube.com/watch?v=Kwt136vOhRU 3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list. That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on Electrical Stimulation Devices, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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 free November 3, 2009 audio episode, I interview Dr. Roby Mitchell about the swine flu, and answer multiple listener questions about Ice Baths, Carbonated Water, Anorexia, Triathlons, Muscle Spasms and much more! Featured Topic: Dr. Roby Mitchell consults world wide with  physicians interested in transitioning their patients onto regimens that take them off drugs and on to healthful regimens using nutrition, exercise, bio-identical hormone replacement, and targeted supplements. and takes a very unique stand on the swine flu "epidemic".  In our interview, Dr. Mitchell includes the following topics: -Who needs to be vaccinated against the swine flu, and why... -The potential dangers of vaccination if you don't actually need it... -The exact supplements you should be taking to protect yourself from the swine flu... -How to protect your body before you get on planes, trains and the subway...(including "Oil of Oregano") -What you should do about your children and the swine flu... -How hormone and steroid levels drastically affect your potential immunity to the swine flu... -And much, much more! Be sure to check out Dr. Mitchell's website by clicking here. Listener Q&A: Listener Patrick  asks: "I'd be interested in knowing the latest info on ice baths: - Are they helpful or full of hype? - What's the ideal temperature range and immersion time? - Should it be done before or after a warm post-workout shower? - What to do about the grunts/screams/explicatives on initial immersion?" Listener Mark asks: "In an effort to give up soda, i have started to drink carbonated water (Wegmans brand) which is naturally flavored.  I drink roughly 36 ounces per day.  Are there any health risks associated with drinking carbonated water?  I have recently heard that the carbonation depletes your body of calcium....is this true?" Listener Chantelle asks: "I don't know if you have ever addressed this one before, but one of my near and dear friends is addicted to laxatives and then exercises almost to the point of anorexia. But she doesn't know how to get off the laxatives because then she becomes constipated and that, of course, makes her feel fat. She eats a lot of high fiber foods, but even just a bit of salt or bread makes her constipated. Would this be something that you would ever address as far as what she should eat, how to quit, etc?" Listener David asks: "I started listening to your podcasts and really enjoy the informative topics and am slowly making my way through the archived podcasts. Great stuff by the way.   I am a triathlete with 3 IMs under my belt, and as we enter the off-season I am presented with a fork in the road decision.  Last off-season I subscribed to a training regimen counter to the conventional mainstream in which a training season begins training one’s base and performing long, slow distance workouts at relative mild intensities. Last year my off-season consisted of short duration (hour or less), small volume, but high intensity bike and run workouts to build pure speed.  I got significantly faster by several minutes in 10K runs and increased my functional threshold power (watts) on the bike by about 15% during the off-season time. Then as the real training season began, volume and longer duration workouts were put on top of the new speed --- in other words… speed first then build distance on top of that speed.  This was quite successful for me last year as I had several breakthrough performances and PRs in several olympic and half-iron distance triathlons.  This training philosophy is almost opposite the mainstream ---- build base (ie. long distance, mild intensity), then race specific speed as one nears a race event. My fork decision currently is the two training philosophies above.  Many friends insist my prior year speed first approach is crazy, a crash-n-burn approach and adhere to the mainstream approach and that I was just lucky last year.  I am curious on your opinion on these two different training approaches, and possibly if other approaches may also be worth considering as a new off-season and soon to be training season begins?  Thank you." Listener Eric asks: "I have a few swimming questions that I would like to hear you answer. 1. I am training for open water triathlons where I wear a wet suit but swimming in the pool without one.  I have heard some people say that I should use a pull buoy when I train to simulate the wetsuit buoyancy but read an article that says stay away from toys.  Does the pull buoy help and if so, what frequency should it be used when training? 2. Swimming is something that I never really did until about a year ago when I decided to start doing triathlons.  One thing that I never learned how to do when I was growing up was the flip turn or any other turn method for that matter.  When I reach the wall at the other end, I usually stand up for a second or two and turn around.   I'm sure that is probably cheating, but should I spend time learning to do some other type of turn when my competition will be open water, which has no turns? 3. I read the article that says to use no toys, but I travel alot and many of my swim training days are either replaced with extra runs or done in  a hotel pool while I am on the road.  I saw a bun-gee cord that you can strap to your legs and swim in place, which is ideal since most hotel pools are not big enough to get a good workout in.  My question is are there negative side effects to something like this or is that a good investment for when I travel?" Listener John asks: "How can someone train for am ironman for 8 months and cross the finish line with saddle bags. I mean, all that endurance training, and the body responds with smooth no definition. I can;t figure out if it is diet, not enough weight training, or to much endurance training, that does not allow the body to get cut up and muscluar, not like a body builder, but like maybe a cross between a bodybuilder and an athlete." Listener Eric asks: "I took many of your supplements last year and will continue to do so this race season.  In putting together my supplement plan I have a question. 1) On the Enerprime Superfood Multi-Vitamin what is better to have or use?  The powder or capsule? or is it better alternate both for different uses - powder to mix w/ drinks and smoothies?  Would there be a need to take in more than the recommended dosage of 6 capsules? 2) Is there any benefit to the auto-ship, i.e. no back order delays, and/or continued discounts. 3) Have you ever given it any thought to do a podcast on electric stimulation devices.  Are they actually good for recovery, strength training, Pros & Cons, and any side effects. 4) I'm looking for new ways to help offset some of the costs of this sport.  This past year I helped bring in a few sponsors to a new bike club that started in our area.  The money from the sponsors, and memberships was to help offset the cost for race fees, and Tri/Cycling gear.  The ring-leader had a scattered brain approach, and mismanaged the money so the only thing we benefited from was a small discount on some high end LG gear. This year I'm looking to possibly break off on my own for sponsorships, and maybe expanding it to products that I actively use during a race and training.  I'm no pro, but can the average Joe get GU for example to sponsor/donate/discount their products? My training partner (who qualified for KONA this year) and I have been asked to race for a local charity team to help bring awareness and raise money for Duchenne Muscular Dystrophy (DMD).  Maybe it would be easier to bring in sponsors this route?  What are your thoughts? If you don't mind, at your convenience maybe we could discuss your experiences? or give any advise?" Listener Erin asks: "Hi Ben, I have been reading you e-health handbook.  Thank you for all the helpful information! I have a question for you that has no easy answer, but I thought it worth giving it a try. Whenever I participate in an excercise program, my trapezius muscles seize.  I have trigger points that react the second there is any stress on the area.  I have slight scoliosis at the base of the neck which forces my head slightly forward. I avoid any exercises that might aggravate them, but I still end up in pain that ends up in a migraine from the compression on the base of my skull.  I have been to the doctor, the osteopath, the physio, and trainers, but other than new stretches, which I do religiously, it has not helped.  I am trying to work on my core muscles to support them, but even doing those I have to be very careful. I know some people suggest exercising the muscles themselves to increase blood flow, but that would cause them to seize so quickly that I would be nauseous within minutes. I need to find a way to exercise that won't end up with me incapacitated from pain.  Even cardio using the arms can do it.  I do what yoga stretches I can to support my posture. Is there any way to really isolate those muscles during a work out to avoid using them?  I am already very careful with my head and don't do anything that may stress the neck. Anything could be helpful, thanks in advance." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. ----------------------------------------------------------- Special Announcements: 1) Ben Greenfield now has a pre-written holistic Ironman nutrition plan that is specifically designed for TrainingPeaks. Whether you have no clue what TrainingPeaks is or you already have a TrainingPeaks account and want to import the meal plan to your training calendar, you can check everything out by clicking here. 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting in on the next order, which will be triathlon shorts with a triathlon top (pictured at right) simply e-mail ben@bengreenfieldfitness.com to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers,hat, vest, jacket and tri-suit!  Thanks! httpv://www.youtube.com/watch?v=Kwt136vOhRU 3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list. 6) And finally...the bonus video - Ben Greenfield's Jamaican Triathlon Adventures! httpv://www.youtube.com/watch?v=XRI8fhU3BnY ----------------------------------------------------------- That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on Hormone Fluctuations in Male & Female Athletes, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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   This October 28, 2009 free audio episode is jam-packed with new content, and includes the following topics: powerful motivation techniques for exercise and sports, nutrition news from the Ironman Medical Conference, and massive diet and exercise Q&A! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player, just e-mail ben@bengreenfieldfitness.com.And 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! Just click here to go to the BenGreenfieldFitness iTunes page and leave feedback. Upcoming episodes include expert interviews on the "Real Truth About Swine Flu", "Hormone Fluctuations in Male & Female Athletes", and "What To Do At The Gym This Winter".  Finally, remember all the time put into producing this podcast for you, and consider donating to our showor your supporting the show by grabbing any of the BenGreenfieldFitness active singlets, hoodies and hat available in the BenGreenfieldFitness clothing store. Featured Topic: We've had many of you listeners ask for an episode on motivation and sports psychology. So we got a sports psychologist on the show! With a background in collegiate sports, strength and conditioning (CSCS), and a doctorate in sports psychology, Dr. Bernie Holliday now teaches mental toughness to warriors at the Army Center for Enhanced Performance, and in our interview, he discusses: -How to create for yourself what he describes as a "goosebump goal"... -Why lack of motivation can take place during competition or exercise... -What comes first - mind over muscle or muscle over mind... -How the world's best motivate themselves to exercise, workout, or rise to a new level... -Dr. Holliday's top tips and tricks for self-motivation and pushing yourself through the toughest events... -How different personality types respond to different types of motivation... -And much, much more! In addition to his advice during this interview, Dr. Bernie Holliday has two book recommendations to add to your motivational sports psychology reading list:Golf Is Not a Game of Perfect andNot About the Bike. ----------------------------------------------------------- Listener Q&A: Listener Sarah Asks: "Hi Ben, I was wondering what you think about the I Can't Believe It's Not Butter spray.  I have a hard time believing that there is no big amount calories in it but can't find much online that tells me anymore details about it.  Do you have anymore insight about the good or bad of it?" Listener Chuck asks: "Here is a question for you.  I love steamed vegetables like broccoli and spinach, etc.  I usually have a large serving along with my dinner each night.  Is it ok to have a really large portion of vegetables, or should I stick to an appropriate portion size like everything else?  I figured since they are low calorie and healthy its alright, but I don't want to over-eat.  Thanks a lot, I really appreciate it." Listener Charles asks: "Hey Ben. I have a couple questions for you this week I was hoping you could answer.  The first parallels the one I asked last week about how much steamed vegetables one can eat.  I steamed a butternut squash yesterday and had that as a side along with some brocolli and chicken for dinner.  Should I treat foods like butternut squash or acorn squash as carbohydrate side dishes (same as a sweet potato or brown rice) or would they count as a vegetable?  Would it have made more sense to balance that meal by having the chicken, butternut squash, and some brown rice? Second, I have read a couple articles lately on "cheat meals/ days" and the importance of them.  The principle makes sense-not completely depriving yourself so that you will stay mentally healthy as well as be more likely not to binge and to stay on your program.  Some of the articles also talked about the effects these cheat meals or days actually had on the body.  The theory was that by eating a cheat meal, like a large burger and fries with a shake, the calories would shock the body and spark the metabolism, making it work differently than the consistent foods it is used to receiving.  Some went as far to say that the muscles would store the fat as energy and would burn it in the next workout.  I don't know about that last part, but the rest of the theory seems plausible.  What's the truth? Lastly, in the last e-mail you sent out on "How to get fat" you criticized Ensure drinks pretty hard.  I clearly understand why, but on the other hand, would you advise everyone not to drink them or similar products?  When I was in-patient for my eating disorder a couple years ago, we were given Ensure Plus as supplement to help put on weight in a more nutritious manner.  I was advised to keep drinking them once I got out until I reached and maintained my goal weight. Training as hard as I do, I still drink 1-2 Ensure Plus a day, usually mixed with protein powder and a banana as an evening snack (my all-time favorite, by the way).  I figured this was a better way to get healthy calories (the overall calorie level being something I still worry about often) than other options.  Is it ok for someone like me to drink Ensure or are there other options?  Like whole milk?" Listener Bob asks: "Hi Ben I am a new listener to your podcast and love the show. Please can you direct me to a good multi vitamin and give some information vitamin absorption. I have always been told that vitamins just make expensive urine. I have also ran across this new company called activz9. I am in the process of going over all the material on your website now. Having been out of the exercise and nutrition frame of mind for some 8 yrs now, it is a little overwhelming. In 2001 @ 40 yrs old I did my first and last full I-man in Oceanside Ca. (12hrs: 15mins) while really not knowing much about nutrition and training. Now a few pounds later and not much exercise I want to return to exercising and more important I want to start eating healthier. In the next few years I want to go to Kona Ironman. Thanks." In my response, I mention that I have now added two different "women's specific multi-vitamins" to the approved supplements list: EnerEssenceI and EneressenceII. EnerEssence I assists a woman's body in maintaining normal menstrual cycles and promotes a healthy reproductive system. It sets the stage for the future health of your immune, skeletal and cardiovascular systems. EnerEssence II meets the increased nutritional needs caused by physical stress and changes during menopause and supports hormonal balance, helping to make your transition a smooth one. Click here to learn more about either form, or about Enerprime, the multi-vitamin that I personally take. You can also e-mail ben@bengreenfieldfitness.com if you have questions about women's specific multi-vitamins. Listener Heidi Asks: "Hi Ben, I am a new listener and I think I am addicted to your pod-casts. THEY ARE GREAT! One question for you.  I was just diagnosed with Mono--YUCK. I used to be in the gym doing cardio and weights nearly every day but now, I have zero energy and have packed on about 10lbs. Its really frustrating because I know that I need to get back in the gym, but just going to work drains me. WHAT CAN/SHOULD I DO? Thanks so much." Listener Eric asks: "I have seen Pro triathletes ride in their Ironman races carrying only one bottle that is typically tucked behind their seat.  I have never seen any other evidence of other ‘places’ or potential sources (like bulging jerseys w/ gel packs, etc.) for fueling needs.  Are these people just so well trained that they simply do not “need” to fuel much during their 112 mile ride, relying on their fat stores as fuel? If that is the case, how the heck do they do that?  Genetics? Training?" Listener Jason Asks: "My question is about weight training in the off season. In the past coming from a mindset of weight training for mussel size I have always lifted in a Olympic style of lifts, but now going into my 5 season of triathlon I am considering a more core style of training. The workouts that I have looked at as far as mass produced are P90X, Cyclo-Core, and the book Tri-power.So my question is if I only have 2-3 days for strength what should I focus on, or if I have 3 days what do you think of doing 2 core workouts and one Olympic workout?  I  have seen a improvement in my run from a little more core work out last year but I am not sure how to judge my core fitness to give myself the appropriate workout. PS I really appreciate your podcast and all the great information on diet and exercise that you put out there, I think that you are making a difference in the fitness level of America!" Listener Ace asks: "Hey ben! I'd like to suggest a topic for one of your upcoming podcasts. i am very curious about the impact of triathlon or heavy training on the female's reproductive system. there seems to be two paradoxical cases: - female triathletes (pro or non pro) who manage to have kids, despite being on the pill for many years of training (to avoid menstruating during races/training) - female triathletes who have apparently 'permanent' amenorrhea, and are not sure if they ever can have kids. also: - between progesterone, estrogen and testosterone, which one an amenorrheic (?) athlete lacks and what impact does that have on the long term? - if the athlete has a healthy diet and had enough calcium, potassium, vit D and magnesium in her diet, can she still risk having osteoporosis? It'd be great and very informative to have a specialist on the topic and have them milk the subject dry. btw, there was a thread on slowtwitch about 'do women/elite have sex drive?' that go over some aspects of these questions. Thanks!" Finally, listener Brittany has a call in question about Swine Flu, and listener Nick has a call in question about road bikes vs. triathlon bikes. Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. ----------------------------------------------------------- Special Announcements: 1) Ben Greenfield now has a pre-written holistic Ironman nutrition plan that is specifically designed for TrainingPeaks. Whether you have no clue what TrainingPeaks is or you already have a TrainingPeaks account and want to import the meal plan to your training calendar, you can check everything out by clicking here. 2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting a jersey and shorts, tri-suit, or tri-shorts and tri-top for yourself, simply e-mail ben@bengreenfieldfitness.com to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far: Stephen says: "These Kits are sweet!  Comfortable, light weight with and the shorts have high quality pad.  Out of all my gear these kits are by far the most comfortable." Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!" Ken says: Hi Ben,  Thanks for the cycling jerseys and shorts.  Very cool!  All we need now is a full tri-kit with arm, leg warmers,hat, vest, jacket and tri-suit!  Thanks! 3) Ben Greenfield is just 4 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list. ----------------------------------------------------------- That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on the Real Truth About the Swine Flu, Hormone Fluctuations in Male & Female Athletes, and Optimizing Biomechanical Movement Patterns During Exercise.  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.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 October 21, 2009 free audio episode: understanding your "fat-burning zone", how to break sugar addictions, what number of weightlifting repetitions gets you the best results, a new women's multi-vitamin, mercury in fish, and how tape can fix injuries. Featured Topic: Athletes and weekend warriors are constantly searching for new ways to manage nagging injuries, or allow them to compete in their basketball league, 5K or triathlon without aggravating a sore spot. The latest solution comes in the form of something called "Rock Tape". To give you a more thorough understanding of Rock Tape, I conducted an interview with one of the designers of Rock Tape, Greg van den Dries. During our discussion, Greg explains the concept behind taping your injuries, the difference between Rock Tape and traditional "kinesiology" taping, who can benefit from Rock Tape, and which injuries it can actually be used for. For an example of Rock Tapein action, check out the video below, where Greg uses a taping technique called "The Zapper" to teach you how to quickly address an injury anywhere on your body: httpv://www.youtube.com/watch?v=x9VFFjaGS-g If you like what you see, then surf over to Rock Tape where they're offering an exclusive 10% discount to anyone who uses the special discount code "greenfield"! Listener Q&A: Listener Todd asks: "My question this week is around nutrition and curbing sugar craving, especially at night. I'm working hard to control my insulin levels during the day, and for the most part am doing well. However, after a modest dinner I find myself having the strongest cravings for sweet.  I am using whole fruits and nuts during the day, and complex carbs before and after workouts. Is my body trying to tell me something with these cravings (i.e. something I'm not getting during the day), or is this just part of breaking the sugar addiction?  Anyone else having this challenge at night?" Listener Ace asks: "I follow your podcasts on a weekly basis and read your articles very frequently. i am an avid triathlete and watch mu nutrition very carefully. however, i am a tuna-fish freak, full-protein-packed food source, affordable and very tasty! however, i have  read tons of articles about the potential hazard mercury (and maybe other toxins) poses via canned tuna consumption. Any thoughts/solid research studies on this? How can one substitute ? Also, do you think that, even w/ 6 cans of tuna/week (lunch), the potential harm of mercury can be hindered if the diet consists of tons of raw fruits and veggies, mainly greens? Finally, any tuna species that is less prone to toxins than others (light vs albacore or yellow fin)?" Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. --------------------------------------- Special Announcements: 1) Click here to fill out the new survey on water! 2) We've mentioned the HCG diet a few times on this show, which is a special supplementation and nutrition protocol designed for men and women who have tried literally "everything" for weight loss. You can see the progress of one of Ben Greenfield's clients in the video below. If you have questions about whether or not the HCG diet would be right for you, just e-mail ben@bengreenfieldfitness.com. httpv://www.youtube.com/watch?v=OCXvjk6J_dY 3) Ben Greenfield has now added two different "women's specific multi-vitamins" to the approved supplements list: EnerEssenceI and EneressenceII. EnerEssence I assists a woman's body in maintaining normal menstrual cycles and promotes a healthy reproductive system. It sets the stage for the future health of your immune, skeletal and cardiovascular systems. EnerEssence II meets the increased nutritional needs caused by physical stress and changes during menopause and supports hormonal balance, helping to make your transition a smooth one. Click here to learn more about either form. You can also e-mail ben@bengreenfieldfitness.com if you have questions about women's specific multi-vitamins. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.com to add your name to the list. --------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include an interview on sports psychology and motivation.  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store. 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 October 14, 2009 free audio episode, I cover the following topics: bio-identical hormone replacement therapy, how older athletes should train, hamstring injuries, and  triathlon training camp details. Featured Topic: This week's featured topic is an interview with T.S. Wiley, who is the creator of The Wiley Protocol and an expert in bio-identical hormone replacement therapy (BHRT). The heart of Wiley’s endocrine research is based in chronobiology and circadian rhythmicity, and rests on the simple fact that the circadian clock in every cell of every human body measures one spin of the earth, and the moon tracks 28 days 13 times in one revolution around the sun. This light and dark cycle response on hormone receptors has evolved the 28 day menstrual cycle embedded in the physiological make-up of all women. That’s why replacing hormones for women with static one-time-a-day, same-amount-every-day, dosing has been so unsuccessfully lethal that most women get sick and some women die whether they take synthetic or bio-identical hormones in such a non-natural regimen. After years of research, T.S. Wiley created The Wiley Protocol, a patent pending delivery system consisting of bio-identical estradiol and progesterone in topical cream preparations dosed to mimic the natural hormones produced by a twenty year-old woman. The creams and their amounts vary throughout the 28 day cycle to mimic the hormone levels of youth. The Protocol is the only bio-identical hormone replacement therapy (BHRT) that has ever been developed under the scrutiny of a practicing oncologist. And now, developments are also being made for men! During the course of our discussion, Dr. Wiley explains: -why this is a crucial issue for not only women, but also men -the severe problems with current hormone replacement approaches -the best way for you to find natural hormone replacement therapy where you live -BHRT considerations for athletes, men or even couples trying to conceive -why girls are now developing so much earlier in life -and much, much more... To learn more visit the website of The Wiley Protocol or e-mail ben@bengreenfieldfitness.com. --------------------------------------- Listener Q&A: Listener Paul asks: "First off, love your podcasts.  Always tons of useful information.  My question is on triathlon training for older athletes (60+).  I'm 61 yr. old and have been running for 32 yrs. All the training regimens I read about seem to be geared for the younger triathlete.  What kind of adjustments should an older athlete make in relationship to training mileage, intensity, and recovery for the Ironman distance. Any help would be appreciated." Listener Gord asks: "Hi Ben, I really like your pod cast and enjoyed your coverage of Kona. I need your opinion on a problem I am having. This past season I had problems with my hamstring, I began having ART at least two times a week beginning in June. This had no results , however today during my visit my ART  specialist suspected that I may have a S.I. joint misalignment and could be causing my Hamstring issues. I remember you had a show on the S.I. joint , but truth be told I didn't pay much attention to it....now you got my attention. Could a S.I. joint cause Hamstring tightness and pain? Could you please tell me the episode # again so I could relisten." In my answer to Gord, I reference the convenient Ben Greenfield Fitness podcast feed, which lets you quickly access any of the previous podcasts (in this case, I tell Greg to listen to Podcast #13 and #49). Listener Jason says: "I just wanted to give you some feedback on advice that you gave me  recently. you might remember in september i did my first sprint tri and had severe stomach cramps on the run leg as i over fueled and over hydrated. well i recently competed in the US open sprint event which was a little longer than the other one however the run was the same distance. I took your advice and had a small breakfast 2 hours before the race,  had a couple gu's during the race and only consumed about three quarters of 1 water bottle as it wasn't hot, in fact it was in the 50's. after the 800m swim and 40k bike ride we had the 3.1 mile run which my previous time was 28 minutes with the cramps. with your  advice i smashed that time by 5 minutes finishing it in 23 minutes and  finishing 5/45 in my 30-34 age group and 31st overall." Listener Rex says: "My wife is a nurse who has trained our children on nutrition and healthy eating.  Just prior to your announcing your revised Shape 21 program a few months ago, I was planning to start on another fitness program.  My son tried to talk me out of it because the suggested supplements did not meet his standards of being "good for you" ("garbage", "chemicals", and "poisons" were the words he used). Just before beginning, I received David Morgan's email that contained his recommendation for your services.  I checked you out, liked what I read about your Shape 21 program, waited for its release, bought it when it became available, and began the program.  My son also reviewed the program when it arrived and gave it his "thumbs up" for being healthy and effective.  I've been through the book twice (beginner's level). Results have been gradual but measurable (weight, blood pressure, belt size).  My son and I have been very pleased. I'm writing to say "thank you" for taking this holistic approach.  I'm glad someone does." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. --------------------------------------- Special Announcements: 1) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2) Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.com to add your name to the list. --------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include an interview on RockTape and kinesthetic taping,  Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store. 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 free October 5, 2009 audio episode special edition recorded from Kona, Hawaii: what you don't know about bone density, recommendations on food combining, healthy saturated fats, whether you burn more calories in hot weather, off-season training tips, how to become a better cyclist and Ben's Ironman 2009 Hawaii Coverage from http://www.everymantri.com (link will open in new window so you don't have to close this one!) . Featured Topic: In today's featured topic, I interview Dr. Carolyn DeMarco. Dr. DeMarco is the author of the The Bone Building Solution - (2006) and the best selling book on women's health, Take Charge of Your Body, Women's Health Advisor (Well Women Press, revised 1997). Recommended by women's groups across the country, this book is the gold standard for women's health information. Her 2nd book is a mini-encyclopedia on natural remedies, Doctor DeMarco Answers Your Questions (Well Woman Press, 2000). Click here for an Amazon list of Dr. Carolyn DeMarco's fantastic books! During the interview, Dr. DeMarco stresses several important points, including: -Who needs to worry about bone density (hint: not just older females)... -The underlying causes of low bone density.... -The best supplements and foods to put into your body to increase bone density... -The increased risk among some people who begin building bone density too late in life... -And much more! ----------------------------------------------------------------- Listener Q&A: Listener Christine Asks: "Hi Ben, I just tried a hot yoga class and a friend of mine mentioned that you can burn up to 1000kcal per 90 minute session. This seemed to be on the high side & I got real curious about it. A quick google gave me an estimate of 300-1000kcal per hour.  I understand that my heart rate goes up and the heart works harder to keep me cool, but does my system really work that much harder to burn so many calories? I did an experiment after my tabata workout at the gym and got into the sauna. After about 5 minutes my heart rate was about 85 bpm and after about 10 min it was close to 100bpm. I plugged in two numbers into a calculator I found at http://www.triathlontrainingblog.com/?page_id=483. The first was my resting HR in a hot environment of 100bpm and the second was an estimate of my max HR doing hot yoga, about 160bpm. The calculator gave me  361 and 942 calories respectively.  I don't know my VO2 max so just used the suggested number of 35. I don't know the math behind the calculator, but was wondering if this is an accurate way of estimating calories burned in warm/hot environments (with heart rate) or if you know of a better way. I often see weight trainers at the gym all bundled up in sweats and wondered if this is really a good way of burning more energy and if I too should bundle up and hit the hot yoga class or sauna more often!" Listener Chuck Asks: "I had a question on choosing real butter vs. trans-fat free margarine products so I went back and listened to podcast 12 where you talked about butter and saturated fats.  As you discussed, I've read a lot lately about the a moderate amount of saturated fats from butter and other products being healthy for the body.  From the natural, unprocessed sources of course.  With regards to this, are all saturated fats equal?  Would the saturated fat in butter be the same as that in bacon and the same as that in say a 96% lean ground beef?  Obviously, the overall consideration here is the amount of total fat in each product when it comes to making decisions about which to eat (bacon has more then lean beef).  But in terms of the saturated fats in these various foods, are they all equally "healthy"?" Listener Todd Asks: "Ben, I listened to this Podcast #53 and #62, and have to say I was blown away. I had no idea that the typical non-pro athlete had access to this level of nutritional analysis. Thanks for being the guinea pig, and sharing your results. My question is that if you had to choose between Performance Testing (i.e. Blood lactate threshold testing, VO2MAX, etc.) or this type of testing from Bioletics, which one would provide more/better insight to your optimal performance? I think I already know the answer, but was curious to hear your take on this." Listener Rob Asks: "Have you ever come up with what type of foods to eat with each other?  We usually only eat beef once a week and when we do eat it it’s usually with vegetables, but wanted to know if you have ever put a plan like that together." Listener Cindy asks: "If I plan use the Triathlon Dominator Package to do an IronMan in November 2010 – what should I be doing during the months of November 2009, December 2009, and January 2010? I’m also interested in post IM." Also, Chuck calls in with a question about how to become a better cyclist, and Jason calls in with a question about the off-season of a triathlon. Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1) The special release of the Triathlon Dominator Package is just 4 days away! Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 Time to found out the truth about the hidden health risks inside the body of a personal trainer and nutritionist! In this September 30, 2009 free audio episode, I discover the results of my blood, urine and saliva testing for ferritin, vitamin D, essential amino acids, blood pH, testosterone:cortisol ratios, magnesium and calcium breakdown, as well as the outcome of the metabolic typing questionnaire - all tests performed by a company called "Bioletics". The reason I chose to have these tests performed by Bioletics, which is operated by physician Dr. Richard Cohen and pro triathlete/health adviser Tim Monaco, is because it actually allows people to test for all these variables from the comfort of their own home. I didn't have to get shuttled between six different doctors, labs, and clinics. I did this all in my kitchen. So who needs to listen to this episode? -The serious athlete, recreational sport enthusiastic or weekend warrior who wants to truly optimize their performance, health and recovery... -The aging individual who wants crucial information that will allow for lasting and vibrant youth... -The person who wants a scientific solution to weight gain, low energy levels, chronic fatigue or frequent illness... -Anyone who really, truly cares about what is going on inside their bodies, and how they can optimize their health... It is highly recommended that as a supplement to today's podcast, you also listen to Podcast Episode #53 if you haven't already, because during today's podcast, Dr. Richard Cohen and Tim Monaco present to me a comprehensive breakdown of each test for the six crucial internal performance factors we discussed in Podcast Episode #53, speaking in detail about what each test means, and how I personally fared. Chances are, if you exercise frequently, then you spend many, many hours trying to get fit, get thin, or get faster. Taking this concept to the next level, if you are a triathlete (as many listeners to this show actually are) then you spend hundreds or thousands of dollars on gear and countless hours training every week. But either way, you probably don't know the answers to the following questions: -Are your levels of Vitamin D optimal? -Are your iron stores adequate? -Are your mineral levels balanced? -Is your hormonal recovery system strong? -Do you know your essential amino acid status? -Do the food you eat provide your body with the fuel it really needs? -Are you a "fast oxidizer" or "slow oxidizer"? After listening to this podcast, you'll not only know exactly what to do and exactly how to get tested from the comfort of your own home through Bioletics, but you'll also see just how healthy, or unhealthy, a personal trainer, nutritionist and triathlete can actually be. If you're ready, just go to the Bioletics website or e-mail ben@bengreenfieldfitness.com . Finally, in this podcast, I also answer a question about eating before a marathon, and answer all the questions I've been getting about the brand new Triathlon Dominator Package. ----------------------------------------------------------------- Special Announcements: 1) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)! 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 free September 23, 2009 audio podcast: everything that's wrong with current farming practices and what you can do about it, how to eat and drink before a long run, if Nutella is good for you, running on a treadmill vs. running outside, recovery from overtraining, oral magnesium supplementation, the latest news from the Journal of Strength & Conditioning Research and tons of information on preparing for an Ironman triathlon. Special Announcements: 1) In this podcast episode, Ben reviews the latest news from the Journal of Strength & Conditioning Research, including: the effect of low cadence vs. high cadence interval training on cycling performance, the effects of compression garments on recovery, the effects of recovery interventions on consecutive days of intense exercise, and apnea training effects on swimming coordination. 2) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below: httpv://www.youtube.com/watch?v=GmUSi7b2cNY 3. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   4. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- Featured Topic: Today's featured topic is an interview with Winston Kao - a Biologist, Agra Researcher/Consultant and Inventor of the "Go Beyond Organic,"farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. During our interview, Kao discusses: -why today's farming methods are outdated and completely wrong for supplying us with healthy food... -what it's going to take to change the way America gets it's food... -which time of day to water your garden and why... -why reverse osmosis is unhealthy water restructuring technology and exactly which type of water you really should be using to drink and grow your food.. -his method to "neutralize" sea water so that 8% to 25% could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content... -his method to break down rock dust rapidly for the purpose of soil remineralization so that we get more minerals from our fruits and vegetables... -his applications that have resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively! -how organic hydroponics works, and exactly how to use it... Listener Q&A: Listener Scott asks: "You provided some great responses in last week's podcast regarding pre and post workout nutrition for fat loss and sprint triathlons. I'm wondering what recommendations you have for fueling and hydration prior to runs.  I've been working on increasing my run distance and am up to 8 miles with a 9 minute mile pace.  I've been following your Shape 21 meal plan, so what I eat prior to running varies based upon what the plan recommends for breakfast.    I usually wake up, eat breakfast, drink 16-24 oz of water, then let my stomach rest at least an hour.  I'll then go on a run and typically have a berry shake or cinnamon-banana shake after my run, followed by more water.  You mentioned avoiding fats and protein for breakfast prior to a race or endurance form of exercise.  What suggestions do you have?  Thanks, Ben." Anonymous Listener asks: "I have a question in regards to my training and energy levels.  Lately I have been feeling incredibly tired and really have no motivation to go to the gym to lift or do my tri training.  I will finish work and have to force myself to go do a workout instead of just going home and going to sleep.  I know I'm not getting enough sleep, but are there other factors that could be adding to this?  I'm falling asleep at work too.  I can prevent this by getting some caffeine in my system but try to limit this if I can. I've read that over training can lead to loss of motivation, but I don't know if that's a reason. In a second half to the question, I have a few more races before my last race on October 17th, would it be a good idea to maybe take some time off after that race?  I've heard that after long training cycles that athletes should take some time off or light to recover, but I've never done this.  What are your thoughts?  Thanks a lot and I appreciate all your advice and help." Listener Chuck asks: "Hey Mr. Greenfield, I remembered another question I have but its completely unrelated to the other.  Is Nutella alright to eat occasionally?  I know its not the same as peanut or almond butter by any means but it is made from Hazelnuts so I assume its not horrible for you. What are your thoughts?" Listener Tonsy asks: "Thanks for answering my question Ben. I run in a 400 m track now that's away from everything, it's in the middle of a horse-track that I sometimes run on but that also passes under the most congested bridge in all of Egypt, so I'm kind of iffy about that. As for running on a treadmill I always notice that my HR rises much easier on a treadmill than anywhere else and hitting higher speeds makes my HR go through the roof. Is this something that needs adaptation or what? After training on a treadmill for a while would I find that the speeds I can actually hit outdoors are higher than those I run at on the treadmill?" Listener Lou asks: "Thanks Ben for posting the video of Carolyn Dean. She talked about the importance of magnesium. You also talked about it in some of your shows. I would like to know what is a good oral supplement type to take? Thanks, Lou." In my response to Lou, I reference Magnetic Clay transdermal magnesium and Mt. Capra Mineral Whey. Listener Andrew asks: "Just purchased your 36 week ironman training plan.  Look's great!  I just have a few questions I was hoping you could answer. On the first day of the plan you mention strength training sessions in the gym, but in looking over the plan I don't see any scheduled.  How would you recommend I integrate strength training into the plan?  Do you have some general guidelines in terms of how many days per week and duration?  On days when I strength train, do you recommend doing so directly before or after a run/bike/swim workout?  Also, are strength training sessions something that I should plan on phasing out after week 10? And finally, on days where multiple workouts are on tap, is the intention that one be completed in the morning and one later in the day? Coeur d'Alene 2010 will be my first ironman, so any advice would be greatly appreciated.  Thanks for the help, Ben!  I'm a huge fan of your blog and podcast.  Keep up the great work!" Listener Christiann asks: "Hi there Ben, I wanted to get back to you to thank you for answering my question in the podcast #58. The advise has been very helpful. i got vitamin D, digestive enzymes, probiotics, liquid magnesium and have been using since the podcast and it has helped a tremendous amount. i just finished the Grand Columbian Triathlon and my recovery is so much better than the CDA Triathlon was. i actually placed second in my age division.  So my next event is wildflower half iron next year. then ford Ironman cda. it will be my first half iron and first ironman. i am very interested in meeting with you to find a program that would best work for me. there is a 36 week training program and a 25 week program. i am unsure of what i need to do through the winter to set me up for next year. i have been strength training 3x week and i swim 2x week,bike 3x week and run 1x week. i havent run much do to the IT band problem i was having. It has gotten much better with regular massage and chyro appt 1 or 2x a month. i plan to increase my running 3x week if i can. i know there is a build and taper to doing half irons and ironman events. i would like to improve in all areas of the triathlon and be faster. ive been told i dont need to really train till march for ironman due to my current abilaty..however i dont feel that is correct. i need to find out where my weak points are and how to strengthen them in time for next years events. i tend to overtrain a lot. i have a hard time takin days off. im hopeing with a structured program i will have better training sessions and recover better. im not sure where to start though.  Please get back to me on what the first step is to getting started. Thanks again for everything." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 Topics discussed in this free September 16, 2009 audio episode: everything you need to know about reducing your heart attack risk, water intake during exercise, protein:carb ratios for fat loss, detox and rashes, thyroid medications, testosterone, doping, drafting, and is too much produce a bad thing? Featured Topic This week's featured topic is an interview with Dr. William Davis, the author of "Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque".  As a practicing cardiologist, Dr. Davis became deeply dissatisfied with the conventional approach to heart disease and created the Track Your Plaque program to help others apply new technology in heart disease prevention. He is the Medical Director of Milwaukee Heart Scan and is a member of the Nutritional Magnesium Association. Dr. Davis is dedicated to promoting early detection and prevention of heart disease and invites you to get more information that will help you avoid the heart health risk factors of magnesium deficiency. During the interview, Dr. Davis and I discuss: -why a special sub-set of elite athletes are actually at a high risk for heart disease -what it means to have a "high heart scan score" -the extreme importance of something called lipoprotein A -one of single most important minerals for heart function that is now removed from the public water supply -how to track your plaque, and exactly where to go and what to do for a heart CT scan -the primary problems with conventional approaches to heart disease -why do healthy people have heart attacks? -and much more! Listener Q&A   Listener Jason asks: "Morning mr greenfield, u said u liked that. Been doing some flying lately and become a fan of listening to your  podcast. I was hopeing you could give me some feedback on an issue I had in my  first tri I competed in a week or so ago. Basically the issue is that on my run I got severe stomach cramps and  suffered from ab muscle pain for a few day after the event. A little bit of background and history is that I am in good shape,  6-1 , 190 pounds, probably about 15 % body fat. I trained for the  event, which was a sprint tri for about 7 weeks and felt good going  into it. Had some cereal and a slice of toast for b- fast. About 16 oz  of water. Then after getting to the course had a clif bar. Just before  the race I had a gu. Did the 300 m swim in 5:47. Then did 15 ml bike  in 47 mins. I also had two bottles of water while doing the bike  portion. Regular bike water bottles. In my transition to the run I had  half of a small bottle of Gatorade. That's where the problems started.  Got out of the t2 area and started getting stomach cramps which hung  around for the entire run which slowed me down to about 28 mins insted  of the 25 I was hoping for. I did the race in 1:24 which was 6 mins faster than I was going for  but am very competitive and want to improve. Any help u could give me would be appreciated. Someone said it was  because I drank to much liquid." Listener Maleah asks: "Doing the Shape21 thing made me start researching raw food diets since it is very similar.  I don’t think I told you but in the second week I had a very bad cold.  I took it particularly hard because I had not had a cold in about 4 years.  I was afraid I was doing something wrong with the diet and exercise.  But, in learning about raw food diets, this is a NORMAL occurrence due to detoxification.  I don’t remember that being in your materials.  If I missed it, I guess that is par for the course because I missed several other things the first time through but if you did not include it, may I recommend adding it?" Listener Drew asks: "On a somewhat related note to the pollution question, I have a question that also relates to the harmful chemicals of our modern day world.  Let's suppose that an athlete is on a tight budget and honestly cannot afford to buy organic produce.  Let's suppose he/she can only afford non-organic produce.  Do you think it might be better in this case to forgo produce altogether and consume the necessary vitamins and minerals from other sources?  In other words, does ingesting huge amounts of harmful pesticides and/or genetically modified produce outweigh the benefits the produce may provide?  Thanks, Ben!" Listener Pete asks: "Hi Ben, Got a more general question in regards to the IM/ Half IM bike leg. When ever I listen to the pros talking via podcasts, they always mention, "riding with/being dropped from the group". Are they talking about riding together with a 3 bike length gap, or are they just straight out drafting. Also, noticed the the WTC have introduced anti-doping laws across the board for pro and Age group qualifiers. I'd like to know your thoughts on what percent of people are actually cheating, both pro and age grouper. Do we have a big problem in our sport?" Listener Jim asks: "I take the Armour Thyroid, should I consider specific times that I dose in the morning on race days, I currently dose once a day in the AM when I wake. Also I take Adroderm testosterone patches, I also have some gels. I take 3 per day and usually replace them when I go to bed, they are 5 mg per for a total of 15mg per day. I understand you are not a doctor...but I would like to know if the levels of both of these prescriptions affect performance." Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1. Did you see the latest post on carb-free, gluten-free, fat-free, calorie-free Miracle Noodles? Check it out here, or watch the video below! 2. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.   3. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on organic farming methods, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!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 September 6, 2009 free audio episode, I answer listener questions about exercising in polluted areas, what detoxing is and how it works, how to lose muscle mass safely, staying fit when you can't run, what to do if your legs get tired before your lungs do, what exactly processed sugar is, and much more! Listener Mindy asks: "I am just coming out of a bout of serious over-training – to the point of major pathology: I was forgetting things and actually gained fat! Devastating for someone in my position. But you taught me that this happens. I’ve made some rather dramatic changes to my life to heal myself. Exercise is my passion and my stress release. I have returned to it. I do have a coach helping me to make sure I have guidance. He knows what I did to myself. I understand I need rest and recovery – as a matter of fact, I was feeling tired and took my text book, lay down, and actually ended up sleeping for 2 hours. I feel like that is the right thing to do – sort of like “sleep when baby sleeps” advice when a woman just has a baby. Anyway, are there any special dietary measures and/or supplements that would be beneficial in my recovery?" In my response to Mindy, I reference the post "18 Ways to Make Your Body Heal Like Wolverine From X-Men" Listener Matt asks: "I've just discovered your website and podcast and absolute love it. Very relevant and, more importantly, very inspiring. I've just started getting into triathaons (olympic distance). I've always played competitive sports and have spent a lot of time bodybuilding. I weigh 220lbs and stand at 6'1 although not quite at the 3% bodyfat you mentioned you were once at. At the Malibu tri last year I was passed and subsequently beaten by a super clydesdale (225+lbs) who looked like a bodybuilder and his final time was 20 minutes better then mine. I've starting to find as I keep the balance of weights and specific tri training my knees are starting to suffer on the runs. Can I have the best of both worlds or do I have to put the weights aside and lose some mass to be able to continue to enjoy triathlons?" In my response, I talk to Matt about how to lose muscle effectively and safely. Listener Tammy asks: "Ben, I have a suggestion for your podcast.  I am very interesting in the benefits of juicing fruits and vegies vs. just eating them.  I know that by juicing you lose the fiber because you don't get the pulp, but is there anything else?  Is juicing better for you or not?" Listener Chuck asks: "Hey Mr. Greenfield, I hope all is going well-- it seems like everytime I read something on endurance training, there is an article by you! I was hoping to get you advice on my training for the next few weeks.  This Sunday, the 6th, I am doing the Virginia Beach Rock n' Roll half marathon. The following sunday I am racing an International distance triathlon is Williamsburg.  The week after that I have a sprint triathlon at the beach followed by another international race the week after. Then another international following that.  Finally, 2 weeks from then I have the Men's Health Urbanathlon in Chicago which is a 10-mile adventure race.  So the Schedule looks like this: Sept 6: half marathon; Sept 13: International tri Sept 20: Sprint Tri; Sept 27: International Tri; Oct 3: International Tri; Oct 18: 10-mile adventure run. How do I train in order than I can still compete at my best but recover from each race and not burn out?  I'd love your advice, thanks a lot for the all the help you've given me.  I look forward to hearing from you." Listener Kev asks: "Ben, just a quick update.  Pulled the calf muscle apart somehow, prob over training and doing this all year.  So went and saw PT yesterday and they told me to NO RUNNING for 3 weeks so I'm done for now.  Here's pic so you can see what it looks like and exactly what I'm talking about.  So do you have any recommendations to keeping running fitness up when I can't run?  Should I just do water running instead?  If so, how long?  15-20 mins?" In my response to Kevin, I reference a blog post that I wrote about aqua jogging and water running. Listener Mark asks: "I'm going to take your advice on the processed sugar elimination - but where do you think it could be coming from if this is the issue?  Like yogurt or cereal?  And what exactly do you mean by processed sugar?  Is that different than say brown sugar that I would add to oatmeal?  I don't really eat trail mix so I can count that out--obviously you can tell I'm pretty fat-phobic, but I'm working on it.  Would it be a good idea to try and healthily raise my body fat some?  (Honestly, the low body fat has already caused me to have low testosterone, like you said)." Listener Brad asks: "When I train its mostly high intensity type of work.  I think because of that, I often feel like my legs are more tired than my lungs/cardio system. So while I feel like I'm in shape enough to keep working out, my legs say "no".  I can do the elliptical or something but some days I just can't do a run even if feel like I'm in "good enough shape" to do so.  Any advice?" Listener Christine asks: "I read a study (posted here) that says the body can absorb magnesium through bathing in Epsom salt. This caught my eye as I'm on a very tight budget and this seems to be an economical way of getting mag. into my system. Your thoughts?" In my response to Christine, I mention magnesium sulfate vs. chloride, and my original answer to listener Eric in Podcast Episode #56 to a similar question. Listener Tommy asks: "Do detox products really work? How does the body get rid of toxins? WHAT ARE TOXINS!? From my understanding the  liver and kidneys do just fine with healthy individuals. Thanks Ben." In my response to Tommy, I reference the "gentle detox" that I personally use, a combination of Oil of Oregano and Enerprime (click here to read more about how I do this). Listener Mohamed asks: "I'm an amateur triathlete living in Cairo, Egypt. If you've ever been here before or heard of it you'll know that it's ridiculously polluted. It seemed like walking in the streets before didn't give me a problem, but now just standing in a place of congestion I find that the pollution really affects me. I have to keep several tissues over my mouth or at least my hand otherwise I get into a coughing fit. I spent several months in France in the summer and had no trouble with the "regular" amount of congestion and pollution that exists there. So it's not asthma or anything like that.  I'm concerned that this kind of exposure would really affect my lungs and my performance. Keeping in mind that a lot of the cars aren't well maintained and besides CO2 a lot of carbon monoxide is released as well as unburnt fuel and other exhaust materials. Do you think it necessary to fully preserve my lungs to consistently wear products like Respro? Any other tips on how to handle living in a place like this?" Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- Special Announcements: 1. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! 2. Check out the video below for an interview with Dr. Carolyn Dean, who appeared on the BenGreenfieldFitness podcast in Episode #54and has some very interesting information to share in this rather sad and catastrophic, yet realistic video interview about modern medicine (warning: get comfortable, it's about an hour long). httpv://www.youtube.com/watch?v=gDjAlWiSbCk 3. Upcoming interviews for Podcast Episodes #60 & #61... -Podcast Episode #60: Ben Greenfield will be interviewing Dr. William Davis, the author of "Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque".  As a practicing cardiologist, Dr. Davis became deeply dissatisfied with the conventional approach to heart disease and created the Track Your Plaque program to help others apply new technology in heart disease prevention. He is the Medical Director of Milwaukee Heart Scan and is a member of the Nutritional Magnesium Association. Dr. Davis is dedicated to promoting early detection and prevention of heart disease and invites you to get more information that will help you avoid the heart health risk factors of magnesium deficiency. -Podcast Episode #61 - Ben Greenfield will be interviewing Dr. Winston Kao - Biologist, Agra Researcher/Consultant and Inventor of the "Go Beyond Organic," farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. With over 23 years of research Mr. Kao has pioneered advanced soil-based microorganism technology and water restructuring technology and has developed a method to "neutralize" sea water so that 8% to 25% sea water could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content. Mr. Kao has also developed a method to break down rock dust rapidly. (+/- 9 months) for the purpose of soil remineralization which applications resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively. Mr. Kao's work in hydroponics resulted in the first ever truly “organic” method of hydroponics. 100% non-toxic. (The standard hydroponics used today, uses the most toxic forms of pesticides.) -------------------------------------------------------- That’s all for this week. Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!See omnystudio.com/listener for privacy information.