Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this August 17, 2011 free audio episode: Exactly what to expect if you try acupuncture, exercise and diet during Ramadan, the HCG Diet, running with a labrum tear, training with hypothyroidism, how fast should your feet move when you run, is too much Vitamin E dangerous, how chainrings work on your bike, and what kind of diet do I eat? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -The Low Carbohydrate Diet For Triathletes is now LIVE. You can watch a free video and get the entire guide now for $17 at: http://www.lowcarbtriathlete.com. -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -August 18, Thursday, 7pm - Ben Greenfield is speaking in El Dorado Hills, CA. Click here to get more information or to attend! -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: Here's Exactly What To Expect If You Try Acupuncture. In this featured topic, I speak with Dr. Jerry Bailey, who practices acupuncture at Lakeside Holistic Health in Coeur D' Alene, Idaho. Dr. Bailey is an Acupuncturist, Functional Nutritionist and Chiropractic Physician, and has a diverse clinical practice. His focus is on wellness from prenatal to elder care, and covers all aspects of family practice in the holistic realm of the healing arts. Dr. Bailey uses acupuncture, nutritional guidance, functional metabolic testing, blood and hormone testing, herbal medicine, exercise guidance, weight loss management, detoxification and chiropractic to aid the patient in recovery and wellness. Pain management with all these aspects is a specialty within his practice. Dr. Jerry and I go way beyond a simple discussion of acupuncture, and delve into some amazing things you didn't know could happen to your body during acupuncture. --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== Patrick has a call-in question about Ramadan, and how to exercise during the Ramadan diet. Mary asks: I am curious what your opinion is on the HCG diet? Is it hype? Can you still train hard while doing this diet for the 6 weeks recommended to reset your weight. Susan asks: My 17 yr. old neice & high school track star suffers from a labrum tear. Thus far, PT and cortisone shots haven't helped and she's facing surgery. Timing is the issue. College recruiters have expressed interest in her. If she has surgery now, she'll miss 1/2 of cross-country season and may lose out on scholarship oppportunities. If she doesn't,she may not be able to perform as well. Her hip doesn't hurt when she runs but aches afterwards. Any suggestions on what she can do to get through the season? Thanks so much! Matt asks: I’ve got a question with working out for triathlons and having hypothyroidism. I’ve been diagnosed with hypothyroidism and am on hormone-replacement therapy. I’m supposed to take my medication on an empty stomach and not eat for an hour after. Unfortunately most of my workouts are in the morning before work so I’m consistently training in a fasted state, and I can tell my workouts suffer. Whenever I can train after work, I seem to have “breakthrough” sessions, but I think a lot of it has to do with having full glycogen stores. On the weekends I always work out fueled. In lieu of waking up earlier (I don’t think I could handle that). Do you have any suggestions or any experience in working with triathletes having this condition? Ben: I have been taking Vitamin E supplements for about 6 months for a variety of reasons most of all being restless legs, limbs at night. It seems to work great. I have recently read that there was as study that linked regular dosing of Vitamin E to an increased risk of stroke. I have a family history of stroke, and I would really like to not increase the risks. Any thoughts? Brian asks: My dad and other endurance athletes keep recommending I keep my foot strike cadence at about 90 steps per minute when I run, but I can't seem to hit this number without my heart rate sky-rocketing. Instead my normal cadence is about 83-85 steps per minute. What do you recommend in this case? Matt asks: My question is about chainrings and cassette combinations. I'm assuming different combination benefit different terrains. Can you explain which combinations are for which terrains and why? And what is the perfect all around combination. Alan asks: For a while i thought i had you pegged but there has been so much on the pod recently about 80% fat diets, 80% carbohydrate diets and plant based nutrition i think i am questioning what YOU think on the subject of nutrition. In my response to Alan, I recommend the book "Nourishing Traditions". -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this August 10, 2011 free audio episode: How to conquer the toughest sport on earth, Shaklee nutrition supplements, choosing the right energy bar, is Gatorade good for anything, can athletes have a low carb diet, overcoming open water swim fear, how hot does oil get when you fry eggs, shin splints and the effect of going low carb. 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. ----------------------------------------------------- Special Announcements: -August 18, Thursday, 7pm - Ben Greenfield is speaking in El Dorado Hills, CA. Click here to get more information or to attend! -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -Ben Greenfield's REV Diet now available from http://www.revdiet.com -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: How To Conquer The Toughest Sport On Earth. This episode's interview is with Renegade Triathlon Psychology coach Stephen Ladd (pictured right), who recently wrote How To Train Your Brain for Life, Workout & Sports Success and has taken a somewhat unorthodox path to becoming one of most sought after gurus in the world when it comes to training your brain for peak performance. His formal education in the States included undergraduate studies in psychology, religion, and philosophy, and Graduate studies in Comparative Religions. He then ventured outside of the US to experience the cultures and mind practices of Southeast Asia and Japan. The methods that I teach in my Renegade Triathlon Psychology program go way above and beyond what you'll learn in this podcast. This program is the only product of its kind on the market today, utilizing the best alternative sports psychology technologies to empower you to take control of your mental training and perform consistently at the peak of your genetics and skill levels. Click here to read more and to watch to an important video from Stephen. --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"] ====================================== Michal has a call in question about Shaklee nutrition products: My wife just received a gift of a bunch of different Shaklee products. 2 of these products which I snagged are their "physique recovery shake" and "perform hydration drink". Do you know much about these 2 products? Are they safe? Tony asks: I've a query about snacks; You advocate Larabars, which I like, however I've spotted Nature Valley Roasted Nut Crunch Gluten Free bars which are substantially lower in sugar when compared with the Larabar; 6g vs 19g. Obviously the sugary ingredients in Larabars are mainly dates and sugar is listed on the Nature Valley product, so which in your opinion is a better bet to grab in the convenience store for a quick energy pick me up? Alan asks: I just listened to your pod the other day talking about smoke points of oils and had a practical question. I use olive oil or coconut oil to fry up eggs every morning. i have no idea how hot the oil gets or how i would find out. should i be concerned or cook at a mid range temp on my stove instead of higher? any general suggestions or guidelines? Matthew asks: I just listened to the Podcast about electrolytes/sports drinks/water. The conclusions about electrolytes are amazing,though that doesn't change the fact about sugars and nutrition during exercise. Yes electrolytes aren't needed in sports drinks, but does that mean that sport drink formulas have to be re-vamped? Do the electrolytes do anything for the absorption/breakdown of say the malodextrin in Heed or simple sugars of Gatorade? durianrider asks: besides obese fad diet followers that believe you can be in great shape as an athlete on 400-600calories of carbs a day, do you know any REAL athletes that ONLY eat 400-600cals of carbs per day? Are you trying to tell us that you can restore glycogen on 400-600cals of carbs a day and eat lots of fat and protein AND recover in 24hours? lol! You need to playback the Doug Graham interview and learn some basic human physiology. Ed asks: love to do triathlon, but I'm afraid of swimming in the ocean or lake. I swim an 1hour, twice a week in a pool that is 12ft deep, can you help me, or give me some idea's of what to do, to overcome my fear. Cody asks: Every time I run, (mainly to stay in shape and train for basketball) I experience shin pain. Im not quite positive it is shin splints though, it starts almost instantly when I start my run, and never really gets worse, its a mild pain but enough to get me to stop running way sooner then I should be stopping. But the weird thing is when I play football and basketball or any other activity that involves me running, I dont get this pain which is what makes me question rather or not its is shinsplints. So to sum it all up when I run its unavoidable (for the past year and a half) but anything else it never happens. Chris asks: Hi Ben, in the past, you've recommended avoiding all sugars and starches for those active people looking to finally achieve that 6-pack, and who are already fairly lean. My question is about what to eat while avoiding sugars and starches. But what would the diet of an active person look like without sugar and starches, and how long would that person need to do that? My other concern is energy levels and motivation to workout, motivation suffering the most when I feel out of energy. Will trying to look good affect my ability to train my body?  I also mentioned I experimented with severe carb restriction a few times (veggies only carb source), and always experience equalibrium loss within a few days until I started eating carbs again. What's the deal with that? Finally, listener Ashley calls in about the Triathlon Dominator. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this August 3, 2011 free audio episode: Should You Stop Using Electrolytes During Exercise?, do oats have gluten?, gluten-free cereal, how hot should you get coconut oil, mysterious leg cramps, is 2% or 1% milk better?, training with osteitis pubis, when should you use glucosamine-chondroitin?, is pulsed electromagnetic field therapy effective? 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. ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -Ben Greenfield's REV Diet now available from http://www.revdiet.com -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: The Death of Gatorade - Should You Stop Using Electrolytes During Exercise? In this interview with Dr. Tim Noakes, who has written multiple books on physiology, including “Lore of Running”, which you can view more about by clicking here, Ben talks to Noakes about hydration and electrolytes. What you are going to find out in this interview with Dr. Noakes will shock you. If you enjoy this interview, you may also want to check out my episode #138 interview with Tim Noakes about the central governor theory. --------------------------------------------------------------- Listener Q&A: Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"] ====================================== Rishon has a call in question about whether oats have gluten. Craig asks: I'm looking for a gluten free cereal that I can just dump in my cereal bowl in the morning. I am adding blueberries and almonds to my cereal now. Ben has a call-in question about using glucosamine or Capraflex for recovering from an acute injury vs. using for chronic inflammation, and whether glucosamine chondroitin should be used long term. Christy asks: I just listened to episode 127 where you interviewed Udo Erasmus. What is the temperature where you start to damage saturated fats? Udo mentioned not heating fats to "frying temperatures", but I'm not sure what that means. Is it safer to bake meat, what about boiling it? Is the temperature of boiling water too high? Or steam? I believe the temperature of steam is higher than that of boiling water. I think deep fat fryers work at about 350 degrees, which is baking temperature as well, so is baking as bad as frying? Here is an oil smoke point chart. Jenn asks: I have a question about night-time leg cramps. For the past few weeks, I have been wakened several times a night with extremely painful spasms in my calves (mostly soleus), shins, and feet (both the tops and bottoms). They subside somewhat when I get up and stretch, but are a serious disturbance to my sleep and leave me achy and tired in the morning. I am a fit 38-year-old, and a former marathoner. I'm a daily commuter cyclist (about 45 - 90 minutes daily). I work out at the gym 3-5 days a week at a fairly high intensity, and do 2-3 yoga classes a week. My hydration and potassium intake are good. Other than somewhat increased cycling (clipped in for the first time this season), I haven't made any serious changes to my training. I have in the last 6 months switched to a diet lower in carbohydrate and have dropped about 10 pounds in that time, but my BMI is still a healthy 20.1. The only other time I've had cramps like this was when I was anorexic and quite underweight a number of years ago, but I'm sure that my caloric intake is adequate now (usually around 1200 - 1400). It does make me wonder, though, if it could be a particular nutritional deficiency that could be causing these cramps? (I don't think it's my pedals since I've had them since May and only started having these in the last month or so.) In my response to Jenn, I recommend she check out the magnesium http://www.pacificfit.net/supplements.php#naturalcalm and also this topical magnesium. Komal asks: Just wanted to ask which milk us better for us? 2% or 1%. Jeff asks: I'm a keen age grouper triathlete and have recently been diagnosed with osteitis pubis. Initial scans detected a small inguinal hernia but further investigation revealed OP which is what us causing me grief in the groin region. I've been advised to lay off running for 2 months but can swim and cycle. Do you have any advice to aid my recovery? Should I avoid kicking drills when swimming? Is walking ok? Paul asks: What are your thoughts on PEMF? -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this July 27, 2011 free audio episode: Is an 80% carbohydrate diet healthy?, a good way to find out what is in the foods you eat, taking insulin during a workout, exercise stimulants that don't act like caffeine, a new electrolyte drink, excessively dry skin, hornet juice, reducing chafing, head and neck tension, and how thin is too thin? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes pageand leave feedback. ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -Ben Greenfield's REV Diet now available from http://www.revdiet.com -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Featured Topic: Is An 80% Carbohydrate Based Diet Healthy? Douglas Graham, author of the 80/10/10 Diet, is a lifetime athlete and raw fooder since 1978, and is an advisor to world-class athletes and trainers from around the globe. Dr. Graham has served on the board of governors of the International Association of Professional Natural Hygienists and the board of directors of the American Natural Hygiene Society. He is on the board of advisors of Voice for a Viable Future, Living Light Films, Vegetarian Union of North America, and EarthSave International and serves as nutrition advisor for the magazine Exercise, For Men Only. Dr. Graham is the raw foods and fitness advisor for VegSource.com, the largest vegetarian website on the internet. He taught the Health Educator program at Hippocrates Institute, served as the "source authority" for Harmonious Living, and authors a column for the magazines Get Fresh! and Vibrance (previously known as Living Nutrition). During our interview, I ask Dr. Graham many questions, including: What Is The 80/10/10 Diet? What would a typical day of eating look like for the average person? What about for a highly active individual? In terms of volume, how much fruit and vegetable must be consumed each day for adequate energy? Should all the fruits and vegetables be organic, or does that matter? How do the muscles and brain thrive on such low levels of protein and fat? How do you respond to critics who say that fructose is a “poison”, or who vilify fructose? Why wouldn’t you want to cook any foods – don’t some foods become more nutritious with cooking? What type of nutrients might be missing in this diet, and how are those needs addressed? --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Craig has a call-in question about how to determine the macronutrient content of foods. James asks: Could you recommend something to give a race day boost without affecting the sympathetic response? Or is this exactly what it has to do in order to be a stimulant? Also have you seen any research into type one diabetics using higher insulin levels during races to replenish glycogen? Eva asks: I was wondering, what is your opinion of a new electrolyte drink, Sportaktive Easy electrolytes, as it compares to a product like Nuun. Sportaktive's website is www.Sportaktive.com. Johny G. asks: i currently live in southwest florida and it is hot and very, very humid down here. i seem to have a problem with dry skin but not necessarily dehydration. my skin is so dry that i will scratch it till i bleed. i drink well over a gallon of water a day and only drink water. i do run in the beach often and usually in the middle of the day when it is the hottest. it doesnt bother me but i do seem to have this dry skin....any suggestions? Ross asks: What is your opinion of using something like Hornet Juice or VAAM?  Do they work or it is placebo effect? Suzin asks: My boyfriend is training for the Ironman in Kentucky this August.  We have been disagreeing about shaving to reduce chaffing in his private areas.  I am aware of products like Dznuts but was hoping you could let me know where I can find any information about reducing chaffing/irritation. Ken asks: I have been getting a lot of tension and knots in my neck and back of my head lately. I got really into my nutrition 2 months ago going all natural, no sugar, 1 cup of coffee in the morning. I can't seem to get rid of this tension though. What do you recommend? Jack asks: Ben, how thin is too thin for endurance athletes? Obviously on average they are skinnier than the rest of the population, but where is the line where it becomes unhealthy or dangerous? I am more of a mesomorphic body type and have more muscle than average but very low body fat. I've been gradually losing weight as I increase training volume even though I am consuming 5,000-6,000 most days. Should I be avoiding fasted workouts, or do I still want to be able to burn more fat for fuel from a performance standpoint? -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.   Due to my recent medical emergency, I'm bringing you one of the most popular archived episodes on medicine: my interview with Dr. Todd Schlapfer of Coeur D' Alene Healing Arts. If you've ever wondered what the difference is between an ND and an MD, what kind of conditions can be addressed with naturopathic medicine, or if physically active individuals can benefit their performance with naturopathy, then you're going to learn a lot in this episode. We cover topics like: -how active individuals can determine proper dietary protocols via specific types of testing… -what the optimum nutritional philosophy should include… -how to enhance recovery and muscle repair with mineral intake… -why excessive protein intake can be harmful… -the importance of the right type of fat, and ideal dietary sources… -how chronic inflammation, an acidic body pH, performance, and health are interrelated… The physicians that come onto this show, guys like Dr. Todd or Dr. Roby Mitchell or Dr. David Minkoff (all of whom you can search for in the upper right side of this website) and mind-blowingly smart, and I think you'll enjoy this information. Back to regular episodes next week!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... In this July 13, 2011 free audio episode: Everything You Need To Know About How A Plant Based Diet Affects Performance, kosher protein, food combining, humanofort supplements, amino acid comparisons, cramping on the bike, does pot help performance, pre-race nerves. 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 pageand leave feedback. ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Featured Topic: Everything You Need to Know About Plant Based Diets, with Dr. Bill Misner Bill Misner, a Ph.D. nutritionist, alternative medicine practitioner, author of Finding Fitness For Life,and top Master’s runner, including National Trail race course record holder in the age 70-up category, has been on a plant-based diet for the past 20 months, and says that it allows for accommodation of higher training work loads and more strength/speed workouts due to elevated recovery rate. During our discussion, I ask Bill many questions, including: Have you always eat a plant based diet, and if not, what led you to "make the switch"? What does a typical day of eating look like for you? What changes have you observed? Do you think that part of "feeling good" on a plant based diet is just an acute response to making better food choices, and if so, once that response wears off, is it possible for there to be neural or muscular nutrition deficits down the road? What about common plant-based diet foods like legumes and grains - are you concerned about binding agents or phytic acids? There is some argument that neural problems like Alzheimer's are related to inadequate fat intake. If so, does that place someone on a plant based diet at increased risk? If you look at components like essential fatty acids, essential amnion acids, vitamin D, vitaminK2, CoQ10, preformed vitamin A, iron, vitamin B12, mineral ratios, hormones or A1C, do you see risks from eating a plant based diet. So do you take nutritional supplements? I also mention a refutation of the book "The China Study", which I  link to here (Weston Price Foundation).  --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Jeff has a call-in question about whether a "Kosher dairy certified" whey protein is beneficial. Helene asks: I just read this article you wrote and that is why I am writing you. I am an ultra trailrunner. I am also a Certified Natural Hygienist, which means I know everything about food combining. From my knowledge, I don't have information on how to apply it while doing endurance sport. I didn't found yet readings on the subject. I only found conventional readings on endurance nutrition where everything is mixed together. Even sources that are vegetarian or vegan also mixed up everything...Which means that in competition, I never used gel, energy bar or sport drink. All I ingest is water and fresh fruits. I still get very good results, I never have a cramp. But after 4 hours into it, I can steel feel a lack of energy. Do you have any interesting source of information on the subject? Kara asks: What's your take on the use of Humanofort to improve training recovery and performance? Igor asks: After hearing about the amino acids benefits from your podcast I'm thinking to start supplementing by them. You have been recommending the MAP product which I find a bit expensive for me. Do you have any suggestions for what to look while shopping for cheaper aminos? Will it make me more harm than good using the cheap aminos? Craig asks: I participated in a 70 mile charity ride yesterday and had to SAG in with severe cramping in my vastus medialis and slight cramping in my upper/inner quad area. I couldn't turn the pedals in anything but my lowest gear without bringing the cramps back in full force. I took in a 28 oz bottle of water plus 200 calories of Hammer Perpetuem and 4-6 Hammer Endurolytes each hour. I was taking on so much fluid I had to relieve myself at every rest stop. About 3 weeks ago I started a conditioning program at the Y 3 times a week. It consists of machines and cardio, including leg extensions, presses and curls. I'm doing low weight/high reps as my goal is to reduce fat. What steps do I take to overcome the problem? Dan asks: What are your thoughts on marijuana use and aerobic training? I don't use it all the time but enjoy it during long runs. I find that it gets me in the groove or mind set to maintain a steady pace. I've never used it racing. Chris asks: In a recent half ironman I tried to eat my normal race morning breakfast of pancakes and really struggled to get anything down due to "race stomach" nerves. This has been a little bit of an issue at all races this year with it being a bigger issue at the races I want to do best at. However at this recent half it really impacted me as I puked up everything I got down race morning once I got the race venue, it seemed this really disrupted my stomach as I struggled through the whole bike portion to get food down and absorbed into my system, I threw up a couple times on bike and run and then about mile 8 on the run it seemed my stomach finally came around and I successfully put down 3 GUs in the last 5 miles of the run. Unfortunately my lack of caloric intake before and throughout most of the race left me feeling quite flat and unable to perform to my potential. I did this race the previous year and my time this year was about 15 minutes slower but I feel my fitness is better this year and it has shown in other races. So, I feel like pre-race nerves kind of got the better of me in this half and really impeded my performance, so my question is kind of 2-fold, do you have any advice for coping with pre-race nerves, and do you have any good ideas of pre-race meals that are easy to handle if I'm having some trouble getting food down race morning? Listener Derek has a call in comment at http://www.triathlondominator.com -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... Ben Greenfield's Lovely Feet - This Is What Happens When You Run & Bike. In this July 6, 2011 free audio episode: beta-alanine supplementation, versaclimber, are pedicures healthy?, back-to-back long run races, phosphatidylserine, are growth hormones in colostrum bad?, eating for your body type, drinking beer during sports, limu superfoods, fructose allergies, recovering between half-ironman triathlons, when to do speed training for a sprint triathlon, and can you drink too much Green Tea? 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 pageand leave feedback. ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Kristen asks: In one of your podcasts you spoke about beta alanine. Is this safe to take with caffeine know an empty stomach and are its effects on women different than men? Matthew asks: I have been looking into this machine called a versa climber to help improve my running and cycling. Do you have an opinion about it? Should I just stick to running and cycling? Joseph asks: My feet are nasty. my wife is on my case to get a pedicure, which i have refused. my latest argument is that the calluses on my feet are protective and if they sand my feet down i will get blisters. even i assume this argument has no merit. on the other hand i see no substantive reason to get one either. are there any good argument for or against getting pedicures (aside from being a man/looking pretty)? Tony Maldonado asks: Ben, I am an experienced ultra marathoner. At least I like to think I am. I've run a 100 miler, a couple of 100k and seven 50k events. Along with a few marathons. I am a middle of the packer. I am currently training for my first 50 miler on a very familiar very hilly course. I also want to run a flat 20 miler that takes place 1 week before the 50 mile event. I usually have a low mileage run the weekend before an ultra but really want to run this 20 miler and feel I can pull it off. What are you're suggestions or thoughts on this? In my response to Tony, I reference my article about Lightning Speed Recovery Secrets. Chris asks: What is your opinion about Phosphatidylserine and its use with endurance athletes? In my response to Chris, I mention Jarrow phosphatidylserine. Kathleen asks: Goat's Colostrum seems to be such a good supplement and I want to take it. But, I've had breast cancer and the info. talks about a growth hormone. It is important that I do not raise my estrogen levels. Is this growth hormone something I should stay away from? I am not on any anti-cancer drugs because of their side effects. Also, it says goat's colostrum can raise low blood sugar. Should people with diabetes not take this supplement? Tifani asks: In one of your podcasts, you mentioned that you were writing, or had written a book about eating in accordance with your body type. I have realized recently that I am a skinny fat person and as a vegetarian that despises weight and resistance training, I am trying to figure out what the right balance of protein/carbs/fat is for me. Thank you for any insight you can give me! Tomaz asks: TUM (Techniche Universitat Munich, Germany) has recently published research of positive impact of beer on endurance sport (emphasizing alkoholfree beer). What is your thought on that? Tom asks: At a running expo before a local run, a salesperson gave me a sample of a dietary supplement called "Limu Original", the "premium fucoidan blend". What is this? Jack asks: I recently competed at the IM70.3 UK and was in a good position going onto the run but after about 1km of the run I began to feel bloated and sick. This GI distress continued over the whole run and so I was unable to take on any more fuel and most importantly was unable to put together the sub 1h25m half I was looking for. Instead I was forced to slow down and stop to be sick regularly causing me to finish severely disappointed with a 1h42m half. I had similar issues last season at both IM70.3 and IM UK so this year I have adopted a paleo diet similar to that outlined in Joe Friel’s book to not only improve my diet but to help reduce GI distress. I thought the reduced gluten leading up to the race would help but this was not the case. During the race I had a gel just before the swim start and then consumed 500ml of Gatorade with a gel per hour of the bike. My thoughts are that the other causes could be the energy gels consumed on the bike or inadvertently swallowing the lake water during the swim. I would appreciate your thoughts and ideas to help me discover the cause and prevent it from ruining yet another race. Justin asks: I just finished my 2nd half ironman this past Sunday, I followed one of your training plans on training peaks an took 23 minutes off my first 1/2 iron time. I wasn't sure how it would go as I missed a TON of workouts, but I guess between absorbing as much knowledge from your podcast and doing the workouts I did it came together for me on race day. My question is I have another 1/2 iron race in just under 4 weeks now. Knowing that I have the endurance to get thru the event I want to focus on getting faster now if I can. Should I be doing large ring hill repeats and running hills to boost my strength and speed? Or why is the best way to add some speed over the next few weeks? Sarah asks: I started doing crossfit Dec 1st. My background in fitness is a more traditional bodybuilding type workout with your typical cardio (running, elliptical etc). At first I had a hard time with crossfit since it's powerlifting type stuff, it was like I had to be trained all over again. Since then until now, I've improved greatly, but I lack in the intensity and endurance. Many times I'll stop midway to catch my breath and regroup, but I see the others pressing forth and pushing past. I'd really like to get better at it. I've heard that doing two WODs a day may help in my endurance and intensity, but isn't that overuse? I crossfit 5 days a week at 5:30 am, and my coach is stellar. What recommendations do you have for a crossfitter to get faster, stronger, and to gain endurance and stamina? In my response to Sarah, I recommend the Elite Performance Profile from Bioletics. Craig Huggart asks: I'm training for a sprint distance triathlon. At what point would you recommend including some speed training? Philip asks: I recently started taking Lipton Iced Green Tea for beneficial purpose, as i could not take the plain green tea. After bringing some 36 cans at one stretch, i realized that it would provide approx. 80 Cal for a full 330 ml can (every 100 ml is reported to produce 28 Cal). After this i have reduced the intake to 1 can a day with some exercise. Is it really harmful? will taking the 36 cans over a month really cause me health problems? -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!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 June 29, 2011 free audio episode: The Perfect Health diet, training for triathlon, eating for a healthy kidney, do endurance athletes live longer?, using a run-walk strategy, man-boobs, coconut oil, and the problem with a gluten-free diet. 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 pageand leave feedback. --------------------------------------------------------------- Featured Topic: "If You Could Eat Fat All Day, Would You?" The "Perfect Health Diet" book  claims to have the four steps to renewed health, youthful vitality and long life. But what is the Perfect Health Diet? In this interview, I talk to author Paul Jaminet, and ask him the following questions about the relatively high fat and unique diet contained in the "Perfect Health Diet" book. In your book, you list several reasons you believe a 20-65-15 carb-fat-protein ratio to be ideal…what are those reasons? Isn't glucose the body's primary fuel? What about people who are exercising like an Ironman athlete? Can they really eat that much fat, and have you seen this done? Why do athletes think that eating more protein helps them to add muscle? In your book, you list what you consider to be the four most dangerous foods. What are they, and why are they dangerous? In your book, you say that you eat "conventional supermarket meats". Does that mean you don't eat organic, grass fed meat, and if not, why? In your book, you list vegetables as a fat source. Can you explain how that works? You say that coconut oil leads to a naturally slim waist. How? Why do you recommend people supplement with high dose iodine? Why do you encourage long ketogenic fasts? ...And much more! ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -Ben Greenfield's free seminar "Eating For Endurance" now available for viewing. Learn about proper endurance nutrition. This is a great class for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers...set yourself up for success by eating smart! Click here to get access now. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Craig has a call in question about swimming, cycling and running all in one day during triathlon training. Mario asks: I like to listen to music and podcasts, is there a set of headphones you would recommend for use both indoors in the gym and outdoors. I especially hate when they snag and rip out of ears, what do you use? In my response to Mario, I recommend Yurbuds. Alan asks: I eat low carb (not much processed foods/sugars) but my father is having kidney issues (doctor can not explain it but kidney function is down to like 50%) and is being told he can not eat much in the way of protien (like 30 grams/day) or potassium. he is also being told to eat everything i have learned is bad and will lead to weight gain and insulin issues such as white bread. he is also on blood pressure medications, etc. this is certainly beyond me and the doctors/nutritionists are advising and do not seem concerned about what seems to be an extremely unhealthy diet. do you have any thoughts on what he could do or where to look for better advice? Sam asks: I just read this article.  What do you make of it.  Are Tour de France cyclists exceptions to the rules, or how does this assessment compare to yours?  These cyclists are surely putting their bodies through considerably more stress than any AGer.  On the other hand, their nutrition and rest/work cycles may be more controlled than an AGer.  Did the time period have anything to do with it (Gatorade was not invented yet!)? http://www.wired.com/playbook/2011/06/myth-too-much-exercise/ Craig asks: Jeff Galloway's philosophy of Run-Walk-Run has helped me in runs. Could this apply to Triathlon (at least the bike and run legs)? In my response to Craig, I recommend he watch the Bobby Mcghee video interview series at EndurancePlanet.com. Andree asks: Beer gut. Is there really such a thing? Anonymous asks: My whole life I have had lumps, or nodes of tissue under my nipples. I am a 32 year old male and have never had any issues with this and am in great health, however, what are these and is there a way to make them go away? In my response, I refer to Get-Fit Guy's man-boobs episode. Chuck asks: I've heard that taking coconut oil can "increase your metabolism up to 48%" over 14 hours (not sure exactly on the time). Is this true? Also, what I'm more interested in, is that I've heard it can increase energy? Is this true, and if so, how much coconut oil should I take to accomplish this? Would it be a good idea to incorporate some before a workout? Tony asks: Having been newly diagnosed with Irritable Bowel Syndrome and having experimented with a gluten free regime positively, I'm now struggling with blood sugar highs and lows, I'm concerned that the relatively high gi foods I'm now eating such as rice and potatoes are causing these issues. Any tips on minimizing these probs would be gratefully received. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.   In this June 22, 2011 free audio episode: Are You Getting Scammed By Alkaline Water, Ionized Water, Magnetic Water, Oxygenated Water or Structured Water?, Vitamin B injections, how to choose a foam roller, fatty acid ratios, post-workout recovery shakes, lifting weights before cardio, muscle imbalances, and will fruit make you fat? 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 pageand leave feedback. --------------------------------------------------------------- Featured Topic: "Are You Getting Scammed By Alkaline Water, Ionized Water, Magnetic Water, Oxygenated Water or Structured Water?" A burgeoning industry has developed around machines or devies to ionize or alkalinize water, structure water, subject water to magnetic fields, or oxygenate water. In this episode, I interview Dr. Stephen Lower, who has a doctorate in chemistry and runs the Aquascam website. During our discussion, Stephen introduces the chemistry and concept behind many of the popular water health trends, and whether each is based on chemically sound theories. You'll find out things like... Is Alkaline water safe? Is it possible to Ionize water? Can you increase blood oxygen when you drink Oxygenated water? Can you Structure water, and if so, does it stay that way? Why would Magnetized water be healthy? Can you make water healthier by using a Vortex machine? ...And much more! ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -Injury specialist Rick Kaselj is giving all fans of BenGreenfieldFitness a 52% discount on Shoulder Pain Solved for the next 5 days only. Click here to grab it now and beat that shoulder pain forever. -Free seminar coming on June 24, Friday at 6pm PST. Elite coach and athlete, Ben Greenfield, will teach us about proper endurance nutrition. This is a great class for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers...Set yourself up for success by eating smart! Click here to get access now. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)     --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Paula asks: Back in mid-March, I noticed that my neck suddenly became stiff. It honestly seemed to happen for no obvious reason (I didn't fall or injure myself, etc.). Still, today, I can only turn my head about 45 degrees to both the left and the right, while looking straight forward. When I reach the 45 degree point, my neck is completely tight and painful all the way down each side, from the base of my skull to the top of my shoulders. This makes exercise no fun, particularly swimming. I saw an ART guy who did some very deep work and gave me exercises. I also saw my regular MD who prescribed some pain medication. The pain still persists, and neither seemed too concerned about it. I found anacupuncturist who hasn't been able to give me any relief, but has suggested that I take Vitamin B, preferably in the form of an injection (the one she suggested is called Neurobion and is a series of injections done over 5 days). It is also available in pill form. Why is she suggesting this and what are your thoughts? Pamela asks: I have heard or read you talk about rollers and that you use a rumble roller. Do you suggest the black or blue roller and why? Do you suggest the compact or full length and why? I prefer deep tissue massages when I get one (which is rare) so I'm thinking the black rumble roller may be better. Ben asks: In epsisode 140 KC Craichy stated "So really what you want to look for is 180 or 120 being the first number on the EPA and DHA, that is the number, that is the natural ratio which you find it in nature." What does the 180 and 120 refer to? Is that mg? Also his stance on converting ALA to EPA seems to be in contrast to the creator of Udo's oil. Where do you come in on this? Ron asks: I have a question regarding a couple products and my timing of using them as Recovery Drinks and Meal Replacement. I normally work out at 5:00 AM (on an empty stomach) for 60 minutes at a high intensity for 5 days a week (on my 6 day I do a LSD run) after 6 hours of sleep. In addition, I do a lunch time tempo run for 30 minutes about 8-10 hours later. Following my AM workout I take a product made by Beachbody called P90X Recovery Formula within 30 minutes of finishing the workout. I then go and walk the dog for about a mile (about 20 minutes) and upon returning, I have a serving of Myoplex Original (in powder packets) mixed with 1/3 cup of Silk Vanilla Almond Milk (no-GMO), 1/3 cup Silk Very Vanilla Soy Milk (non-GMO) & 1/3 cup of Horizon Organic Milk (2%) (with Omega-3 added in). So both are consumed within an hour of my workout. Prior to leaving for work (about an hour after finishing the above drinks) I have my breakfast meal Replacement, a product made by Beachbody called Shakeology. I take this with the same combo of milks above. I also take another P90X Recovery Formula after my lunch time run. My question is twofold: Firstly, could you review these products (I've attached the nutritional information)? Secondly, Is my timing of consuming these supplements ideal or would I better served by taking the Myoplex at night (around 7:00 PM) to put recovery nutrients into my body prior to bed time. Am I overkilling it in the AM? Should I spread it out more? In my response to Ron, I recommend he check out my latest post on 8 post-workout recovery snacks. Elizabeth asks: I'm wondering if you've heard of a product called "Generation UCAN" and what you think of it for use in half to full IM training/racing. Christian asks: Does lifting weights before or after a long cardio session - 20mile run or 100 mile bike provide any protective effect to prevent muscle catabolism? Jen asks: I'd like to start a running program. I consider myself to be in good shape as I've been working out regularly for a year. I've mostly been cycling and weight training and I'd like to switch it up. In the past, every time I start running, even for short periods of time, my achillis tendon swells painfully and hamstring/glute muscles on my right leg 'injure' instantly. When this happens, I can't train for a week! I don't know if these are 'weak areas' and what I can do to prevent it. So, how do I begin? In my response to Jen, I recommend this free report: Muscle Imbalances Revealed. Kathy asks: I have heard you say a few times that you wouldn't recommend eating a lot of fruit if you are aiming to lose weight. Both my husband and I are fairly fit and are training for several triathlons, but we'd like to trim a few pounds. Can you explain more why fruit is not ideal for weight loss, and what carbs to consume instead? I try to limit my gluten intake and already eat sweet potatoes every day (thanks to you!), so does that leave mostly rice and quinoa? Finally, Jack has a call-in comment... -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode.  Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this June 14, 2011 free audio episode: Respiratory quotient, rapid weight gain, female endurance athletes who get fat, high blood sugar, intermittent fasting, do birth control pills reduce athletic performance, prolozone therapy, hand swelling during exercise, and my favorite podcasts. 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. ----------------------------------------------------- Special Announcements: -Get a 10% discount on Master Amino Pattern when you click here. -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Lisa has a call in question about metabolic testing and the respiratory quotient, and whether she can lower her RQ to switch to "mixed fuelds", and what the test costs. Michael asks: Hi Ben, I am extremely concerned about my blood sugar levels. Last year I had an occupational health physical and they told me my fasted blood sugar levels were elevated at 118. After that I started phasing in healthier food choices and for at least the past 6 months I've been eating very clean, whole, organic foods and spending about 5 hours a week lifting and interval training. I'm about 5'11 and 155lbs and relatively low BF%. I just got my bloodwork from this years physical and my blood sugar was 118 yet again. I thought maybe I should give you some background. I'll eat a banana first thing then hit the gym. I have post workout shake consisting of oats, whey, chia seeds and whole milk and then my morning coffee with whole milk and stevia. Lunch is usually my big meal where I'll usually have something like an egg salad sandwich and a green smoothie. Around 4 I'll have a snack like naan and hummus and dinner usually consists of turkey burgers and maybe some fruit. I supplement with 4,000 iu of vitamin D and 3 tbspns of Udo's oil every day. My HDL was 40, LDL was 62, and my triglycerides were 84 (which are all improvements over last year). Sorry for the long question but I am quite concerned and don't understand. I do eat a whole lot of carbs and was drinking a lot of milk to bulk up. Would a more paleo/zone diet be beneficial to me or could this be something unrelated to my relatively healthy lifestyle? Josh asks: I've been training for Ironman 70.3 Kansas since December. I started out weighing around 160lbs and am currently at 153lbs. I'm 5ft 10in, in my 20's and have a "cyclist" build (small all over except for my quads). I've been zoning in on my racing weight of 150lbs or slightly below. Just a few days ago after a brick workout in the summer sun I dipped down to 148lbs due to water loss. This is normal for me as I'm a heavy sweater. But today I weighed in at 159lbs after my swim session! How in the world could this be? I eat very healthy and watch my caloric intake. I'm sure some of it is water weight, but 6lbs worth? Whats going on here? Eric asks: I have a question regarding some I know who's experiencing some creeping weight gain. She is a competitive age grouper in the marathon (sub 3:30) and is a periodic triathlete. She is good about tracking every bite of food. After workouts consumes a smoothie containing yellow pea/hemp/brown rice protein blend along with some greens and fruit. Also began supplementing with BCAA's as well. She recently got better about taking nutrition during runs and bike rides. Despite being careful to keep carb/fat/protein ratios in the proper limits and monitoring calories she is still seeing her weight slowly creep up. Could this be the early indicator of over training (i.e. overtaxed endocrine system)? This is someone who commonly has 50-70 mile running weeks on top of 3-4 swim sessions and 3 bike workouts a week, so we are not talking about a casual exerciser. Any insight you may have would be greatly appreciated! Chuck asks: I've been reading some lately on intermittent fasting and working out. Can you explain a little more about this- who it's good for, why to (or not to do it), and if there is ever reasons for endurance athletes to do it--It seems like it would be hard to have the energy for a hard workout after not eating for such a long time (i.e. 24 hours). Also, it seems like a lot of the reasons revolve around vanity and having your muscles look ripped, but I'm guessing thats not the main reason? jen asks: I recently started taking a low dose birth control (6 months ago) I feel like my performance has decreased and that I am just not as strong. And am unable to push myself as hard as I use to. I have gained 5 lbs. My period were regular before I started the birth control. Is there any research on weather the increased hormone level could be the cause of decreased performance in females. And if so could I do anything about it ? Monte asks: How do you do Prolozone therapy? Christian asks: My wife has started training for a sprint triathlon. When she exercises in the heat she gets significant swelling after 15 minutes. The swelling is mostly in her arms and hands- bad enough that she gets a carpal tunnel type syndrome. No cardiac or other medical issues. We eat a gluten free, low carb diet. She has tried adding salt to her water bottle without any change. Any ideas or suggestions? Jeff asks: What are your top five "can't miss" audio podcasts on any topic? In Episode #90, I talk about my favorite books. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.