Boundless Life

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this January 13 free audio episode: how to pick supplements, tylenol PM for sleep, what are oxalates, coffee in the evening, multivitamins and urine color and how to run 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. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener Kai asks: "Here is a fundamental question regarding nutrition – how can the average person make educated decisions on what their intake should be?  There is a massive amount of information out there regarding what people should / should not eat or take in terms of supplements, but the challenge is deciphering what is valid science and what is marketing.  Good recent example – I know you had a podcast on fish vs. flax seed oil and the verdict was flax seed.  At an intuitive level the analysis made sense to me.  I opened up the recent issue of Men’s Fitness, and there is a small paragraph about some study that concluded flax seed was linked to something bad (don’t have the article in front of me now).  It seems very difficult at times to make intelligent decisions given the volume of conflicting information out there.  Any guidance on some basic principles / rules?" Listener Bryan asks:"Do you have any thoughts on the use of Tylenol PM. Even with heavy training and being tired I still have sleep issues of falling to sleep or being such a light sleeper I awaken thru out the night. To overcome such I have been using the Tylenol PM but don't like and wondered about using it often." Listener Jason asks: "What are oxalates and should I be concerned eating too many of them  if I especially enjoy eating foods such as sweet potatoes and spinach?  I have also read about certain foods containing "enzyme-inhibitors" and was wondering if this is the same as oxalates and if those should  possibly be avoided as well?" Listener Tracey asks:"I am interested in finding the best resource(s) on functional training, and wondered if you could tell me what you recommend.  I live in Canada where I have just begun to teach “CAGE Fitness” classes, and I’m a certified personal trainer who does in-home training with clients who have little or no equipment.  I bring along bands, and some light weights, but I am limited in the amount of weight I can bring to my clients.  I am new to personal training, but I have been doing MMA for a few years and have found that bodyweight and functional training are the best for overall fitness, and I’d like to have an arsenal of funcitonal training exercises that range from beginner to expert to use with my clients." Ben recommended to Tracey the free exercises photos and videos at http://www.pacificfit.net, as well as the highly function moves in the book at http://www.shape21.com. Listener Pete asks: "You talk about green tea or coffee in the morning before going for the morning movement session, and was wondering about any similar protocol before bed. I've been making sure I eat at least 2 hours before sleeping, though am curious to know if there is any benefit/adverse effect from drinking coffee or green tea within that 2 hour period before sleep or should I just stick with water? Obviously, some people have trouble sleeping as a result of the caffeine, though I never really have this problem." Listener Jason asks:"Been listening to your podcast for a few months now and just had a question for you. I have recently started taking a multivitamin and have noticed that the color of my urine is much more yellow than it was previously. I typically drink a lot of water during the day and always have clear to lightly colored urine, so I don't think that dehydration is responsible for this change. I'm guessing that this color difference is due to excess vitamin which is not absorbed by the body being excreted in the urine. My question is, is this safe? By ingesting more of certain vitamins and minerals than my body is using, am I making my kidneys work overtime to get rid of the excess? The point of taking the multivitamin is to benefit my health; I want to make sure that I'm not unknowingly damaging it. Also, if you think it is okay to continue use, are you familiar with this product and do you think it is a good choice for multivitamin? Many thanks for your help, and love listening to your show." Listener Lisa asks: "New to your podcast (which I think are awesome) and new to triathlon.  I did a few sprint distance races last year and my goal is an olympic distance this year.  Here's my question...my swim and bike times are competitive with my age group (I'm 43), but my run time is slooooow...it's killing my overall time.  How can I improve my speed?" ---------------------------------------- For  the next 2 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you an instant and affordable way to get customized triathlon training advice! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com.See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this December 29, 2009 free audio episode: which exercises actually work for your abs, working out when you're sore, excessive sweating, hamstring injuries, fat burning enzymes, and whether swimming pools are actually 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! Just click here to go to our iTunes page and leave feedback.  ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener Christine asks: "I recently read that traditional abdominal exercises like crunches can put strain on the hip joint and lower back, and they aren't really good anyways since the abdominal muscles are really for stabilization, not for moving the sternum closer to the pelvis. Also a lot of those exercises seem to use the hip flexors instead of core muscles. I noticed in your core exercise video you don't do any crunches. Can I ditch the traditional crunches and ab machines at the gym and still get nice definition & core strength if I follow a routine like the one in your video?" Listener Patrick asks: "I started the Tri Dominator program this week and kicked it off with Superset Series I. I tried to follow "pick a weight that puts you almost to failure by the last rep" advice, a dumb move when you haven't squatted in a year. Needless to say I've been very sore and stiff ever since. I could only grind out a 30 min TT compared to the prescribed 40 min TT for my bike LTHR test and didn't work out at all yesterday. I was just wondering 3 things: 1) Was my LTHR test accurate? 2) What should I do workout-wise until my quads and glutes stop hating me? 3) What should I change, if anything, in the weight room to prevent this from happening again? Become a big fan of the podcast. Thanks for everything you do." Listener Eric asks: "When I work out, I sweat – I mean I sweat a LOT…buckets if you will.   After a long spin or a high intensity training effort, I am drenched to the point that it looks like I went for a dip in the pool in my tri top/bottoms.  I have figured out my needs for hydration in ½ iron races, marathons, etc., however, I sure would like to be less sweaty while engaging in the sports I love and while training for them.  I have heard of runners soaking their feet in Epsom salts the night before a race in order to keep their feet from sweating too much the next day – would a viable solution be for me to draw a bath mixed with Epsom (or magnesium) salts and soak my entire body?" Listener Andy asks: "Do you have any recommendations for how to train around a nagging hamstring? Should I focus on just the swimming for a month or swimming and biking but long endurance workouts in the pool and long small chain ring rides on the bike? I'm in no rush as far as my first Ironman event although I would like to start your program soon and have Ironman Canada at the end of August as my goal. It pains me mentally to have this hammy problem because the run will be the difference for me in qualifying for Kona or not. Right now swimming 2.5 miles in about an hour is not a problem and I don't think a 5 hour bike will be a problem either...its really that sub 3:30 marathon that is my weak spot...thus the frustration in not being able to focus my training around the run. I guess I'm looking for what you think will be the best ways to improve fitness right now as I try and let this hammy heal. The hammy is not serious right now...just slight discomfort if I try and go hard...which is why I haven't...so I still haven't wrecked anything to where I need a couple months off or anything." Listener Arturu asks: "Hey Ben. I am a fitness professional and I recently came across your  website about six weeks ago. I have been  consuming as much of your  info as possible. I pride myself on the never ending hunger for new  ideas and theories on training and diet for my clients. I just got  your video and I was wondering if you could go a little more in depth  about not eating two hours before bed and then sleeping eight hours  and then going another hour plus exercising without food. That is  eleven hours. Would you not be at a catabolic state at that point?" Listener David asks: "I briefly skimmed through some internet blogs and read one on dangers lurking in the swimming pools. Most triathletes visit these pools quite often.  I didn’t have much time to read the entire blog thoroughly It said something about how organic material such as hair, skin, dried sweat and urine reacts with chlorine to produce some bad stuff, something called disinfection byproducts (DBPs).   Can you look into this and see if this is something pool swimmers should take caution towards?  Thanks." In my answer to David, I reference this article from the New York Times. For  the next 4 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ----------------------------------------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 December 23, 2009 free audio episode features the following topics: more talk about good fats, all about gluten, ideal body weight for triathlon, corn syrup vs. high fructose corn syrup, brain-boosting supplements and how to use quinoa. But before you go any further in the shownotes...check this out... For  the next 4 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener John asks: "Ben, A friend of mine recommended that I email you with a problem I have. My wife has been diagnosed with rheumatoid arthritis at 39 years of age. She has a real problem with working out and exercising, if she could work out 10 days a week... she would. The arthritis is in her right hand index finger and beginning to spread to her wrist. She is very upset because working out with weights is painful, riding a trainer or spinning is painful and many pilates moves and yoga moves can't be performed due to her range of motion. The only thing she has left is running. There is a secondary underlying issue... We are trying to conceive as well and most of the drugs the doctor will prescribe cause birth defects. Can you supply and help at all with supplying some homeopathic remedies and other exercises that will circumvent the pain generated by other exercises in her hands and wrist. I feel awful for her because exercise is such a huge part of her life. She is an incredible athlete and loves a healthy lifestyle."   Listener Todd asks: "My prime focus right now has been to work on enhancing recovery, staying healthy and reducing injury. I’m doing several things differently this season, and I’d love to hear any other suggestions from the triathlon community.
After hard workouts, I immediate fuel with whole food carbs and protein (something I’ve never done before, as I’m usually not hungry after a hard effort). I use a topical Magnesium spray (5 sprays per appendage) that I leave on for 15 mins, and then shower. Once per week I also have an Epsom salts bath to increase Magnesium absorption.
I usually take a Recovery day on Fridays, but I move it up in the week if I’m tired or sore. During this day, I do a stretching session with a roller, focusing on my IT band, piriformis and SI joint which can tighten up. I also pay close attention to nutrition, choosing as many anti-inflammatory foods as possible. I think in the past, inflammation has been my prime source of injury and lack of recovery.
 Finally, a number of supplements have significantly impacted my ability to recovery and stay healthy. I use a salt solution from Himalayan Crystal Salt first thing in the morning, and 5 drops of Oil of Oregano under my tongue before bed. Lastly, I am taking Flax Seed oil (in capsules), a Green Food supplement and 5000 U.I. of Vitamin D every day with my breakfast. Since using this protocol, I have not been sick once and am sleeping very soundly. 
Currently, my training hours equal about 6-8 hours per week. I complete 2 High Intensity training sessions per week and am able to recover. I am wondering if I will still be able to recover well once I ramp up to 12-14 hours per week. Is there something more I can do? My only fear at this point is burn-out or injury due to the increased intensity so early in the season. Right now I am simply paying attention to what my body is telling me, and mixing in a recovery day when I feel a bit sore or tired. Do have any other recommendations to ensure I don’t become overtrained or increase my chance of injury?" Listener Chuck asks: "One question I have is I would like to be more competitive at Ironman but I'm 5'9" 180 lbs and have 14% body fat.  If I keep my bone and muscle mass and try to get to around 10-11% body fat (which for a 44 year-old seems pretty low) I'm still at 175 lbs.  That just seems too heavy.  The number that floats around in my head for a racing weight is 165-168, but I don't know if losing muscle in order to get to that weight will pay off in a lower body weight.  Do you have any quick thoughts on that? Here's a question as well-- I was eating a Balance bar the other day in a pinch for a snack, and when looking at the ingredients it had "corn syrup" in it.  Is there a difference between corn syrup and high fructose corn syrup, and if so, is one better or worse? Another question; In preparing for a half Ironman, what kind of a time table should I look for to begin my specific training?  Like how many weeks out will I need a regimented plan?" Listener John asks: "Are you familiar with nootropic products? Enhance the dopaminergic system and acetylcholine function in the human body.  Involves motor skills, mentation, cognition, reward and drive - movement, reaction time and communication between cells. Do you have any experience with this type of supplement?" Listener Chris asks: "1)  I Just bought an order of the 120 count MAP supplement, before realizing that the recommended dosage is 5 capsules, and before I heard that I may need to take as many as 10-20 capsules/day.  My question is how I might be able to strategically use this bottle, as I'm a fledgling musician, a couple years out of college, without a "real" job, and without the financial means to buy a bottle a month or so.  The aspect of this product that convinced me to buy it was to help with a nagging hamstring injury I have been dealing with, which has been preventing me from doing the running I'd like to do.  I'd like to start doing triathlons in 2010 for fun, but I am mainly concentrated on competitive cycling, with high hopes to try out for the US Paralympic cycling team(Brachial Plexus Palsy in the left arm).  Should I use the product to maximize my fitness to continue my training immediately, use it minimally over time to spread out the use, or save it until racing season officially starts in a few months? 2)  My next question is about Gluten.  Is there a compelling reason to consider eating gluten-free foods if you are not resistant or intolerant to gluten? 3)  Lastly, could you share the recipes that you use for quinoa in greater detail?  I just started eating it, and I love it, but I have only boiled it up, and used it as a side with dinner after a hard workout.  You have referenced eating it in several situations throughout the day, but I was wondering if you could be more specific on how you prepare it." ------------------------------------ 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 Liquid Vitamins, 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 December 16, 2009 free audio episode features the following topics: organic food labeling, low blood sugar in athletes, buffering lactic acid, and what your doctor may not tell you about cholesterol. But before you go any further in the shownotes...check this out... Final note before we get the shownotes...for the next 6 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener David asks: "I listened to podcast #52 and recently viewed the film Food, Inc. My question is around the labeling of "organic".  In food stores many products are labeled organic with a USDA certification stamp.  I am a little cautious of gov't certifications.  For example, I am aware of and you have spoken about how food manufacturers manipulate the serving size and such which allows them to claim no trans fat, when in fact there is trans fat in the ingredients.  Being able to claim something and manipulate rules is common when dealing with any gov't agency, such as the USDA.  How accurate is "organic" labeling in our food supply?  Could there really be GMO and other bad ingredients in the organic labeled food that has been hidden due to rules which allow not reporting of such ingredients and methods of farming not considered organic in the true sense of the term?  Thanks." Listener Payam asks: "Hey Ben, I have a question regarding low blood sugar.  I am a 23 year old male. I recently went to my doctor and took a blood test.  It wasn't for any particular reason, but my parents just suggested that it would be good to get some data on file because of family history.  Anyways, I gave some blood samples and was waiting for the doc in the room.  All of a sudden, a nurse comes into the room and looks at me and asks if I am okay.  She looked very worried, and I told her that I am fine.  She said that my blood sugar is dangerously low.  I believe it was like 35 or so.  I told her that I feel normal.  She asked what I had for breakfast and I told her that I had an omellete with onions, peppers, and tomatoes.  She asked me if I would drink an orange juice because it would "make her feel much better" which I agreed to.  Anyways, I would assume that this low blood sugar wasnt some sort of fluke because I honestly felt totally normal.  I generally eat almost no sugar.  My diet consists of lots of vegetables, grass fed beef, poultry, fish, eggs, nuts and nut butters, grass fed dairy.  The only grains I really eat are ezekiel breads and cereals, quinoa, and steel cut oats.  I am a marathon runner and have had no problems with low energy.  I dont really eat that much fruit although probably a few servings a week. Usually when I do eat fruit, I eat it only around workouts.  When I do have dessert for a special occasion, it is usually after dinner when more fat and fiber has been consumed so it probably has a minimum effect on blood sugar anyways. I never really thought about this, and its not like I am trying to minimize my sugar intake.  I just try to eat healthy and unprocessed foods that I enjoy.  However, am i doing more harm than good? What are the dangers of hypoglycemia or low blood sugar?" Listener Eric asks: "Ben, I have read and heard a lot about ‘pills’ that you can take during an endurance race that are supposed to help keep your PH levels alkaline.  Obviously, keeping Ph levels more on the alkaline side is good for endurance racing, but do any of them really do what they claim to?  I’ve seen “PhIT Pills”, Race Caps by Hammer, Bata Alanine products, etc….do any of them really work?" One of Ben's coached triathletes asks: "Have just recently gone for my "WELCOME TO MEDICARE" physical and the doctor wants me to check out LDL lowering as a preventive since there's a family history.  Your most recent recommendations are for more animal products (red meat) and unfortunately I'll have to try to avoid them.  I will have to find a "fine line" where I can get naturally occurring protein and at the same time eat to provide good energy/muscle building sources in order to move forward  in my training (should be interesting).  Since I am one of your "SENIOR ATHLETES", it may be of help to you to have me struggling with these little "roadblocks" .  Hope you will remain open to training  "BOOMERS" in the future!" ------------------------------------ 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 Liquid Vitamins, 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 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 subscribe for free or leave feedback. In this free December 2 audio episode: electrical stimulation devices, amino acid supplements, high protein diets, food allergies, barefoot running, the fathead movie, creatine, cramping, and much more! But before you go any further in the shownotes...check this out... ...new release - $4 Special This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman. Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes! --------------------------------------------- Featured Topic: In this featured topic interview, I talk to physical therapist David Markovich about the use of electrical stimulation devices (also known as "ESD's" or "e-stim"). You may have seen these advertised in commercials for fat loss, muscle performance and injury rehabilitation. The question is...do they really work? During our interview, I ask David the following questions: -What is the mechanism of action for estim to actually help with recovery or performance? -Can an estim unit actually maintain or enhance muscular fitness or endurance? -What about fat loss? Does electrical stimulation actually work as a fat loss enhancing tool? -Where can people actually get a home estim device? -What types of injuries or activities can estim be used for? -What are the guidelines for using a device, and should anybody avoid using electrical stimulation? Listen to the interview with David to find out the truth about electrical stimulation devices! --------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener Patrick asks: "Ben, I have a question regarding MAP, the product you featured in Podcast Episode #26 as well as your most recent post on bengreenfieldfitness.com . I've seen the product advertised in magazines for some time now and have always been interested in its potential benefits. On a recent trip to the local health food store I saw several different amino acid supplements, all costing between $12-15 for a month's supply. What's more, they all claim a serving size to be 2-3 pills and caution use of more than 4-6, compared to MAP's 20-30 per day depending on age, size, diet and exercise load.What are your feelings on MAP vs. other amino acid replacement supplements? Is MAP the clear winner across the board? And does it justify the $53 + shipping price tag?" (click here to read Bens' previous post about MAP) Listener Amie asks: "I wondering what your thoughts are on a high protein diet.  I am not referrring to the Adkins.  There has been some "buzz" (agian) about high protein diets.  The suggestion for a typical day is oatmeal w/protein pwdr and soy milk for breakfast, then mid morning protein shake, 2 slices of whole grain bread w/thick layer of organic meat (poultry preferred) no mayo and veggies if you wish and then salad or steamed vegetable with brown rice and lean organic meat for dinner.  The days snacks suggestions are raw veggies and/or fruit or raw almonds. I have heard mixed feedback on whether this is an ideal lifestyle choice.  I recently heard too much protein (regardless of the carb combination) can be toxic, is that true?  And, will excess protein pack on the pounds (even if exercise regularly)?" Listener Miguel asks: "I have bought your book "Holistic Fueling for Ironman". I find that you are really capable to change people view about Powerbar and other brands that only care about profit. When I drink milk or eat whole wheat bread and then after 1-2h will head to a run most of the times I have GI distress. Does that mean that I have allergies to cow milk or wheat/gluten products?" Listener Lisa asks: "Just wanted to write in with a question of my own this week. It has to do with running gear. What are your thoughts on barefoot and minimalist running shoes? Out here in Southern California, there's been a lot of hype lately about barefoot running and minimalist shoes, such as Vibram Five Fingers. Barefoot enthusiasts claim that the most natural way to run is barefoot because the foot naturally knows how to land in order to be most efficient at running. Shoes, they say, are to blame for a lot of running injuries because they force the foot to do something that its not supposed to do, like excessive heel striking. Do you have any experience with barefoot running or running in something like Vibram shoes? I typically train in very minimalist shoes like Nike Frees or racing flats and just got a pair of Vibrams. I'm trying to figure out how best to incorporate them into my workouts." Listener Corey asks: "I enjoy your podcast and find it very informative, i have a question about nutrition during an olympic distance triathlon, this distance usually takes me around two hours to complete depending on the course and i normally don't eat anything during the event and finish ok so i guess i can store enough fuel to get through two hours of racing but would there be any benefit to eating anyway and topping up during the bike leg?" Listener Chuck asks: "I watched a movie the other night called "Fat Head."  Essentially, it is a response to the movie Supersize Me, but instead, this guy shows how he lost weight on a Mcdonald's diet.  Not by eating purely salads, etc. but my eating the real foods just not gorging himself.  The film is somewhat tongue in cheek, but what I really found interesting was the research he did and his interviews with doctors concering he intake of saturated and regular fats.  His main focus became to avoid highly processed carbs later in the day, for example, a double cheeseburger for dinner, but no additional sides like fries.  At the end of his "diet" he has actually lost weight and had healthier cholesterol and body fat levels.  Obvioulsy, I won't recap everything in the movie, but I was wondering if you had seen it, and what your thoughts on it were?  If you haven't, I suggest you take a look at it (I just got it from Netflix) because I think a very interesting entire podcast episode could be made from it, possibly with an interview with some of those doctors?  Just a thought. There's also a website, http://www.fathead-movie.com. My other, short, question is about the triathlon dominator package.  You say its the a great plan for those people who either have jobs, or still want to have a life and not neglect loved ones.  But for those who might actually have the extra time, is this still the best training method?  So if an athlete had infinite time in their day to train, would this still be the best plan for anyone, or would that vary?  I haven't purchased it quite yet, but it sounds to me like you have constructed the best overall plan altogether!  Thanks again Ben, I look forward to your answer." Listener Paul asks: "I love the podcasts which I discovered about five weeks ago (... where have I been?) 'm enjoying my 40 minute drive to work for the first time in years while I trawl through the archives! The first thing I do as I switch off the engine is jot down all the changes I'll make to my protocols .. then I check the show notes! Anyway on to my question... having read some research about glutamine and creatine supplements I bought some. I take one teasoon of each once a day with juice. I've been "loading" one month on and one month off. During each on cycle I have developed one episode of cramping on the outside of each shin within 10-15 days. Is it possible that these suplements are causing the cramps? Its not something that I suffer regularly and this is my only change to my routine in these months...having listened to the Magnezium Miracle podcast I know this is something I really do need to be taking! Keep up the great work Ben, and thanks for making a difference to my running and well being in general!" In my response to Paul, I recommend CreO2 from Millennium Sports. Listener Clay asks: "I have purchased the Triathlon Dominator package, have set a goal for a half ironman next summer, and am currently three weeks into it.  I enjoy the depth of information as well as the thorough workouts spelled out day to day, it is exactly what I need to stay focused and motivated.  There is, however, a few times throughout the 36 weeks that I will be on vacation, out of the country etc. away from my bicycle or pool for up to 10 days at a time. What are your suggestions for mainting training intensity when you cannot logistically maintain the training plan.  How do you adjust your training when you know you will not have access to a cycle or pool?" Listener Eric writes in: "I just posted this on Facebook – but I wanted to write to let you know that thanks to the Ironman Dominator Plan, I have already shaved off 10 seconds on my 100 mtr T Pace in the pool – down to 1:38 now!  Only 5 + weeks in now and that’s a full 7 minutes off the Ironman swim!" --------------------------------------------- Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (pictured below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at http://www.pacificfit.net! 2) 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! 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.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield! 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 Essential Fatty Acids, Liquid Vitamins, 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 25, 2009 audio episode: performance enhancing mouthpieces, cannibalizing muscle mass, protein for vegetarians, pre-workout eating, the podcast awards, and is there really any reason not to eat breakfast? By the way, did you get your free Thanksgiving Fitness Survival Guide yet? Click here to get it now (will open in new window). Featured Topic (Please vote for our podcast at http://www.podcastawards.combefore November 30!): Today's featured topic is an interview with Bob Molhoek and Dr. Dena Garner. As CEO of Bite Tech Industries, Mr. Molhoek has vast experience in sports, retail, and health and wellness, and passion for enhancing performance in the military as well as the gaming and recreation industries. As an independent researcher, Dr. Garner is a professor in the Health, Exercise and Sports Science Department at the Citadel. Through her independent research, Dr. Garner has led all of Bite Tech’s research efforts at the Citadel including reaction time studies, rifle team studies, and cortisol, lactate, and endocrine studies. In our discussion, we talk about the new Under Armor Mouthpiece, and include talk about: -How a mouthpiece could actually reduce lactate levels, improve oxygen uptake, or decrease cortisol... -What sports a mouthpiece could be used for, and which top-ranked professional triathlete is already using one... -How the device actually fits in the mouth, and how to use it... -Exactly what you need to do if you want to get your hands on one... -Whether I'll actually be trying one of these mouthpieces for myself... -And much, much more! Stay tuned for more updates on whether a mouth piece can actually make you more fit, and enjoy the interview! --------------------------------------------- Listener Q&A (please vote for our podcast at http://www.podcastawards.com before November 30!): 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. Listener Jennifer asks: "Recently I've been in the process of turning vegetarian due to some ethical reasons. As an athlete I'm worried I won't be able to get protein in my diet due to the elimination of meat. Are there any substitutes I could make to help this? I've heard some controversy on soy and how it could actually damage our bodies, so I'm afraid to use that type of product. Do you think this transition is good for me as an athlete or will it only cause more damage in the end? Thanks Ben!" In my response to Jennifer, I reference this Kenzen Body Balance Meal Replacement drink, comprised of pea and hemp protein.  Listener Brad asks: "Greetings from Melbourne, Australia. My first question is, do you know of any effective ways to shed muscular bulk/ I remember hearing in one of your podcasts that you went through a bodybuilding phase in your past, and that your first few triathlons afterwards (specifically your runs) were some of the most painful races you’ve done. I am in the process of getting ready for a series of half-ironman races next year (our seasons are reversed) with the goal of culminating my season with a full ironman. Hence my purchase of the Dominator plan (great info, by the way). Here’s the problem, I’m coming off a year of intense CrossFitting which has sent my anabolic fitness through the roof, but bulked me up to about 90kg (I’m 178cm tall) in the process. How can I best get rid of this bulk? It’s killing my knees and back on the runs. I’m taking a full range of supplements at the moment based on your recommendations, however, I am hesitant to take any protein supplements. How did you shed your muscle mass? My second question relates to running efficiency. I am familiar with the Pose running method and am slowly building my proficiency in this technique. However, given a recent case of runner’s knee, I would like to incorporate a more targeted set of exercises geared towards strengthening my running technique. I’ve heard that Craig Alexander puts a lot of focus on building his core strength. I am currently doing lunges, one legged squats, fire hydrants and recently, hip hikes." Listener Jennifer asks: "I love your podcasts and all the advice you give to athletes and non-athletes. I have a nutrition question for you.  I eat alot of Vitamin A/beta-carotene products, and for the past couple months my hands and feet are starting to turn orange. The doctor tells me that in the long term I could be damaging my liver. Do you have any advice on how I could substitute some of my food products? I'm currently eating pumpkin puree mixed in with my oatmeal in the morning, and then after my workouts I tend to eat a sweet potato with some almond butter. I'm trying to stick to vegetable products that can give me carbs as well as some substinence to my meals. I don't want to have to deal with these oompa loompa features any longer and end up hurting my liver as a result. If you can give me some advice that would be great! Thanks Ben, can't wait to hear from you!" Listener Eric asks: "What do you think of the following website: 7 Reasons Why You Should NOT Eat Breakfast"? Listener Miguel asks: "Sometimes I do workouts (run, gym or ride) in the afternoon and I would like to know what is the best pre-workout meal at that time (after lunch and before dinner)?" --------------------------------------------- Special Announcements (please vote for our podcast at http://www.podcastawards.com before November 30!): 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) 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. 3) 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.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield! 4)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 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.