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 March 3rd free audio episode: An interview with a Chinese herbologist, food labels, how much fat should you be eating, exercise-induced nausea and more on glycerol. 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: This eye-opening audio interview with Roger Drummer, (the man in the video above)  is not just about Chinese herbal medicine. It is an expose on how to effectively treat a host of chronic diseases while gaining massive energy and performance benefits. Roger Drummeris one of the best kept secrets in natural medicine and health enhancement, and during out interview he shares his non-run-of-the-mill tactics and philosophies that will change your life, including: The "three treasures" of Chinese herbal medicine and how they can help you feel more energy... Why Roger says that 90% of all disease is stress and chronic inflammation related... As a Chinese herbologist how Roger would approach health conditions that ravage our society... Our deadly habits, why are they deadly and what can we do about them... How Chinese herbs can actually enhance sports performance and sports recovery... How Roger squeezes 42 pounds of Chinese herbs into something called Tian Chi... To listen to an archive of Roger Drummer's radio shows, click here. In addition, you can find out more about Roger's Tian Chi herbal formulation by clicking here. ---------------------------------------- Special Announcements 1. As the creator of the 300 page guide to fat loss, entitled "Fat Loss Lifestyle Manual", the designer of the entire "Cardio Intervals DVD Series" and your personal guide in his brand new "Fat Loss Lifestyle Exercise Video Library",personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here. 2. The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Prepare to re-invent your body and discover how to eat and exercise in the most effective way possible. Ben's Body Transformation Club is now open and has already mailed the first exercise and nutrition instructions for March, straight to your home! Want to get on board?  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 4. Ever wonder if your swimming technique is all it could be? Want to know if your bike is fit properly, or if you have a good pedal stroke? Would you like to know if your running gait is slowing you down or setting you up for injury? Our online video analysis of swim, bike or run is quick way to get professional feedback, inexpensively. Click hereto get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. ---------------------------------------- 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 Chris asks: Hi Ben, When I look at nutrition labels, I often notice a big dispeaity between the sugar content and total carbohydrate. Doesn't the liver  basically convert carbs to sugar for the muscles? I guess what I'm  ultimately asking is while I'm looking out for low sugar content in  food, should I also be concerned about total carbohydrate content if  it's significantly higher than just the grams of sugar. Listener Sofi asks: I've been wondering recently if I am getting too much fat in my diet. Don't get me wrong, its primarily the good fat..nuts, avocados, flax and whatnot...So here is what I am wondering: if my TOTAL calorie intake is kept where it should be, is it possible that getting too much of those calories from good fat is having a negative effect? I am way beyond believing its as easy as calories in/calories out, because all calories are not created equally. For this reason, I don't eat much refined sugar, get my veggies and don't buy things that can live forever on my shelves...But I have this funny feeling I may be going into good fat overdose. So, would you be able to shed some light on how this could be effecting me? Also, if I'm eating 1200-1700 calories (depending on exercise, etc), how much of that should really come from fat? Listener Elsa asks: Why do I have a "want to throw up" feeling after my weight training session? Listener Joan comments: In a podcast you aired a couple weeks ago, you mentioned that you use Hammer's Liquid Endurance for hot weather competitions.  That, of course, is a glycerol-based product. In Hammer's latest Endurance News issue, they note that glycerol has now been prohibited by WADA.  Hammer actually no longer has Liquid Endurance available. If you want to read the article....its in the January 2010 issue. --------------------------------------- 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. [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness84.mp3[/embed]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 February 24th free audio episode: The Latest Research from The Journal of Strength & Conditioning,  Double Chins, Heart Rate Monitors, Testosterone, Soreness, Pre-Race Jitters and Protein! 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 1. As the creator of the 300 page guide to fat loss, entitled "Fat Loss Lifestyle Manual", the designer of the entire "Cardio Intervals DVD Series" and your personal guide in his brand new "Fat Loss Lifestyle Exercise Video Library",personal trainer Darin Steen agreed to be interviewed by me and reveal some of his top fat loss tricks and tips, including some of the very same techniques he uses as personal fitness adviser to Dr. Mercola. You should definitely check out our fat loss interview by clicking here.   2.The 2010 Ironman CDA Triathlon Camp is being taught by Ben Greenfield from Sunday, May 16- Wednesday May 19, 2010, and is specifically designed to completely prepare you for the race course, race day tactics and nutrition and pacing strategies for Ironman Coeur D' Alene! Click here for more information and to register. 3. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! ---------------------------------------- Listener Q&A Listener Troy asks: Hey Ben, I have a question about spot reduction.  I know people always say that it is a myth.  However, I used to be a triathlete, and I was very lean.  My workouts consisted of lots of intense workouts.  I switched my focus to marathon running.  I still do some intense training, but obviously I focus much more on mileage and longer slower workouts. Anyways, as I have switched to my marathon training, I have realized that my face is fatter.  I am just as lean as I was when I was triathlon training.  I have low body fat and you can see my abs but I have more face fat than I ever have.  I sortof have a double chin and I am very self conscious about it.  It doesnt make sense that someone who is marathon training has this problem.  I see people who rarely workout who don't have nearly the fat around their neck/face as I do.  I understand that it is probably genetic, but is it possible that the type of training that I am doing affects my fat distribution?  If the answer is yes, doesnt this negate the idea that spot reduction is a myth?   Finally, is there any way to reduce the fat around my face.  I already have very low body fat, and any more fat reduction would require a great deal of sacrifice and supplements.  I was wondering if there are any particular exercise I can do that will target this area.  Would adding more intense workouts help? Listener Kevin asks: You recently aired an episode about your testosterone levels.  You mentioned that yours was 46 and you increased it to the lower 70s with supplementation. Questions: (1) I had blood work done last month and mine was 345. My doctor advised that the range is between 200 and 750.  I certainly want to be on the higher end of the range.  I supplement my 2100 - 2500 calorie diet (30% Fat, 33% Carb and 36% Protein) with a multi, vitamin D, BCAA, L-Arginine, Fish Oil, Flax Oil and Flax Mill. I also consume whey isolate and casein.  I'm in the gym daily - doing cardio 30 to 60 minutes (LISS and HIIT) and weight lighting 5-6 days a week.  My Polar monitor records 700 to 1000 calories per workout - typically at 55% body fat burned. I'm 50 years old, 5'11", 195 lbs and 18% body fat.  My goal is increase my lean body mass by decreasing my body fat by 5 points.  Do you have any ideas on how I can increase my test level? (2) Why do I have a 345 number and you a 46?  My exam was via blood and yours saliva but I would think we'd still use the same testosterone scale. No? Listener Lorenzo asks: Can you get low testosterone from being hit in the head (too many concussions)…my doc said that it is a possibility and that it can disrupt your pituitary gland.  If the answer is yes, what can you do about correcting it? Listener Elsa asks: I started my strength training a few days ago (squats, push ups, crunches) but it really made my muscle sore and it takes me a few days to recover. Is it that my workout is too intense and too long? Or is that normal? Do all lean people feel a bit sore in their muscles all the time? Thanks! Listener Wendy asks: My husband is downhill ski racing in a week or so and he is working with some pre-race jitters already. He has worked and trained so hard and i am would love to see him have some tools to deal with all the junk that gets in your head! Do you have any suggestions for pre-race poopiness! Thanks Ben. Listener Sondra asks: I am fairly new to your podcast and love the information that you have made available.  I am also a member of your Body Transformation Club and look forward to what you have in store starting in March. I have started taking MSM (1000 mg capsules once a day in the morning with breakfast) a little over two weeks ago.  This week I have noticed a splotchy rash that seems to be getting progressively worse.  I first noticed it on my arm but now it is pretty much everywhere.   Is this a common reaction to MSM that will subside or should I discontinue it? Listener Patrick has a call in question about heart rate monitors and how to improve accuracy, as well as a question about whether to take a supplement like MAP if he's still eating protein from real food on a refeeding day. Listener Richard asks: Thanks again for the fantastic Podcasts and resources! Just two quick questions: 1)     Do you see any benefits of Hemp Protein over Whey Protein (or vica versa)  – I have recently switched to Hemp and find I get far less bloating. 2)     Do you think it is possible to ‘overdose’ or stress your liver and kidneys with too much protein.  I tend to use protein only after exercise (25 grams) and a little (25 grams) in my breakfast porridge as it keeps me satiated for longer.  As long as I drink plenty of water, how much is too much? Best wishes and keep up the great work. Finally, listener Eddy wants to run marathon 9 weeks before an Ironman. Will it negatively affect his Ironman? 1-920-428-5644. He also has a question about "The Marathon 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. [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness83.mp3[/embed]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 February 17th free audio episode: the latest research on strength and conditioning, timing supplements before exercise, alkaline water, the lemonade diet, women hip issues, more on wheat germ, sitting on exercise balls, which low fiber foods to eat before an event, and death by modern medicine. 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: In this shocking interview with Dr. Carolyn Dean, one of the nation's leading natural physicians, we discuss Dr. Dean's amazing new book "Death by Modern Medicine" . Be prepared to learn the truth about the travesties of modern medicine that are surrounding you, including: -Why modern medical doctors are killing people unintentionally... -How we are being brainwashing by media propoganda and drug companies... -The real truth about modern drugs and "cutting-edge" procedures... -Why cancer is now a multi-billion dollar industry that feeds on fear... -How to conquer your addiction, mis-beliefs and denial about health care... -Information about Dr. Dean's other new book "How To Change Your Life With Magnesium"... -And much more! This is a controversial issue. After listening to this interview, do you agree with Dr. Dean? Do you have issues with her opinions about modern medicine? If you'd like to add your thoughts, please comment below. Just click here for a special offer from Ben Greenfield to immediately download "Death By Modern Medicine" as a free bonus. -------------------------------------------------- Special Announcements: 1. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The Rock Star Triathlete Academy is now open and accepting charter members for a limited time, and now has a new added "Business of Coaching" section. We've also got a brand new podcast on iTunes that you can subscribe to for free by clicking here. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. --------------------------------------- Listener Q&A: Listener Judy asks: I have taken your advice on the supplements and ordered quite a few which I like. However I'm hoping you can clarify how and when to take the "performance" supplements you suggest. Specifically, I have the race caps supreme, the cordygen vo2, and the CREo2. They all say best used 46-60 minutes before exercise and better on an "empty stomach". How long do I wait to eat, assuming some nutrition is required before an extended period of exercise. Also if I do 2 a days, should they be repeated in the afternoon prior to the next event, lasting approximately an hour or longer. Finally, I have the recover-ease and should that be taken twice as well if there is two exercise periods a day, and should it be taken if you also do a recovery drink? Well, one more question. What are your thoughts about "alkaline H20"? Specifically, will it lessen the effectiveness of any supplements? Visit http://www.pacificfit.net for more information on these supplements, as well as the triathlon training plans and Ironman training camp that Ben mentions. Listener Katie asks: My question for you is this:  what has been your experience/thoughts with "the master cleanse"/the lemonade diet?  I did it once a couple of years ago (ironically, before I was as health-conscious as I am now) and I remember feeling good when I did it, but I wanted to see what those more informed than I thought about it.  Let me know if you can--I'd like to start it soon if it really is something as beneficial as it says it is. Listener Bret asks: On your podcast #51 you mentioned a client you put on HCG. Last summer I went on a 45 day cycle of HCG and dropped about 40lbs. As you know I am 11 weeks out from my Ironman and am maintaing weight...however I really want to drop another 20-30lbs. Would you suggest HCG again? I know that another 20 lbs would really help with my speed and get better results from all the work I am doing, but to do HCG per Dr Simeons protocol says no workouts and I would be working on no calories. Listener Anya asks: Ben, this is my first time commenting on your podcast and I appreciate you taking the time to answer my question. I have a running question for you. I do some running-nothing crazy-but I can easily run 5 miles and up to 8 miles off the couch without any training. I have been noticing that my knees (esp. right one) are bothering me. I have new shoes--Brooks--fitted at running store--so it's not that. The owner there said being a female who has had children, that is to be expected--having to do with hips or something--and he said to do dynamic stretching. Do you agree with that? I really don't want to stop running--I love little races and 1/2 marathons etc. What do you think? Is it just a stretching thing (which I don't do a lot of)? Listener Eric asks: Ben, I guess my question is both sugary drinks and diet drinks are a poor choice, but what are some drinks you use?  I have been doing Stevia and lemons in water and is really good, but want some additional ideas for a low calories somewhat sweet drink. Listener Chuck asks: I thought that information about Octacosanol was very interesting and you gave a really good answer to the question. How much wheat germ would I have to eat daily to obtain the suggested benefits of the Octacosanol? I've seen it avaible in oil extract as well, but would rather  just be able to eat it. Listener Jen asks: I spend most of my work day sitting at my desk, but as I have learned from you, I know the benefits of standing as much as possible versus sitting. I can’t stand at my desk, but I’ve seen people in the past sit on inflatable exercise balls. Does actually provide any benefit? My back often hurts and I am hoping it may help this as well. What do you think? Thanks! Listener Chris aks:  Switching to low-fiber foods a few days before an event is advisable, right?  I was just doing a google search on low-fiber foods, and found a lot of lists that contradict each other.  Could you make a short list of foods that actually have low fiber content that are reasonable for an athlete to eat? Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com.And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Be ready for an upcoming interview on "Liquid Vitamins" with Ben Greenfield! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness82.mp3[/embed]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 February 10th free audio episode: all about testosterone, whether wheat germ helps you with performance, research on diet coke, getting enough calories, duathlon training, leaning up quickly, saturated fats and magnesium. 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. ---------------------------------------- Featured Topic: The results are in! In this week's interview with Dr. Richard Cohen from Bioletics, who you may remember from podcasts #53 (six key performance factors), #62 (Ben's performance testing results) and #72 (essential fatty acids), I find out the final results of my home saliva testing for testosterone, and whether I was actually able to make any difference in my hormone levels by following Dr. Cohen's suggestions. Whether you're a male who is worried about that natural decline in testosterone (called andropause) that occurs after the age of 27, or a female who wants to find out whether she may be overtraining or not losing weight properly, Dr. Cohen tells you everything you need to know about testosterone and hormone testing, including: In my interview with Dr. Richard Cohen, we discuss the following: -The best way to test for testosterone, and why your doctor probably doesn't do it the right way... -Which males and females should actually be testing for testosterone (hint: it's not just elite athletes)... -The exact protocol that Dr. Cohen gave to me to increase my testosterone levels, which were HALF of what they should have been... -Which supplements work for enhancing testosterone, and which you need to stay away from... -The final results of my follow-up testosterone test, and how my hormone levels actually changed... -And much more!   --------------------------------------- Special Announcements: 1. Ready to re-invent your body and discover how to eat and exercise in the most effective way possible? Ben's Body Transformation Club is now open and accepting 50 new members for March of 2010.  What the heck is Ben's Body Transformation Club? You'll need to click here to find out! 2. The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. We've also got a brand new podcast on iTunes that you can subscribe to for free by clicking here. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. --------------------------------------- Listener Q&A: Listener Deb asks: "I've recently heard about a natural supplement which is a wheat germ derivative called Octacosanol. I've read that it enhances athletic performance by increasing the body's ability to use oxygen during exercise. I've also read that it increases endurance by bolstering the oxidative capacity of the muscles and thus helps athletes hang on to glycogen stores. I'm wondering how accurate this information is. If this supplement is that powerful, why is it that it  it isn't promoted more for endurance athletes? I am a half Ironman athlete and would love it if this supplement is as fantastic as it sounds." Listener Christina asks: "I absolutely love your podcast, and consider you a rare diamond in the rough among the health and fitness podcasts on iTunes.  I am a runner just turned triathlete, and probably have some of the healthiest eating habits of anyone I know.  I limit added sugar, empty calories, and processed foods to special occasions only, such as birthdays.  On average, I indulge in these foods less than once a month.  My plate is always full of vegetables, I'm taking the recommended supplements, drink lots of water, limit alcohol to wine (and only have one glass or so on weekends), and I just love (and prefer to) cook my own healthy, natural foods. Here's my vice:  I love Diet Coke. In fact, I can't imagine a workday without it.   On workdays, I typically have two, and on weekends about one or so.  I never or rarely indulge in more than that.  Looking at the ingredients I find Carbonated Water, Caramel Color, Aspartame, Phospohoric Acid, Potassium Benzoate, Natural Flavors, Citric Acid, and Caffeine (in that order).  I have no idea as to what most of those are.  Am I truly doing myself a disservice by drinking Diet Coke, and if so, how?  I have not read any medical research that has convinced me to give it up." Listener Jose asks: "I have been listening to your pod-casts for the last 2 weeks, all the new ones and a couple of the older ones available through iTunes. I enjoy the subjects you talk about, and I think your answers and advices are very interesting, for most of the listeners' Q&As. I have 2 questions for you today: The first is regarding a recent episode, in which a listener asked you about what would be an example day of your diet. I was surprised when I heard your answer because, even though you didn't give details of the amounts of food for each meal, it seems pretty difficult to get the necessary calories that you probably burn each day (more if you do 2 workouts) from just almond butter, oats once in a while, salads, fruit, a little yoghurt, cheese, oil and protein powder. Did I miss anything in the explanation? Do you eat any bread, cereals, meat, ... at all? The second question is for an advice on how to completely recover from an ankle sprain. This happened to me about 4 months ago, running downhill in a mountain, basically because I was going flat out, and the terrain wasn't the best for that...Anyway, I think I was lucky, because my joints are kind of strong, and I only got a grade I sprain. The problem is that, following a recommendation from a friend of mine, and adding the fact that I didn't want to stop training too long, I just had a 1 whole day rest, and began doing some low intensity cycling and walking right afterwards. I also didn't wear any protection for longer than the first day. The consequence is that, even though my ankle is now almost fully functional (in terms of flexibility and strength), I still feel some pain when doing certain movements. Is there any way in which I could make it heal completely? Physiotherapy, more rest, acupuncture, ...?" Listener Jen asks: "For a sufficient type of drink for calories and nutrients, what is a good alternative to Ensure?  Since I no longer want to drink it after listening to this podcast! Also, if sugar causes damage to arteries and imbalanced insulin levels leading to heart disease, does that mean saturated fats and regular fats are alright to eat in their pure forms (i.e. not fried in vegetable oil)?  In balance of course." Listener Jeff asks: "Hi Ben, My name is Jeff Ward and i live across the pond in England. I came across you and your podcast purely by accident when i heard you in an interview on the " Indoor cycle instructor" podcast to which i also subscribe, i have since then subscribed to your podcast and think its by far head and shoulders above anything else in terms of useful content :-) Now to my question, which is a two part one. I am, as you may have gathered, an indoor cycling instructor teaching eight classes a week, my time at the weekends is normally spent in the saddle out on the road. As you can see i'm fairly active and try to watch what i eat however i have just enrolled myself in my first Duathlon so am trying to shed a few excess pounds and get to a lean "race weight" but this is proving hard despite my best efforts which draws me to the conclusion that my diet must need some adjusting. So can you give me some tips on the sort of diet i should be following and also at what sort of time i should be eating my last meal ? ( i think i may eat too late ) My classes normally start at six in the evening and they are double sessions ( hour and a half total cycling time ), this leads me on to the second part of the question. As i mentioned earlier i've enrolled in my first Duathlon which is in a little over two months time. It is only a short "sprint" distance ( 4.5 km run, 16 km ride and another 4.5 km run ) so i should be ok. Thing is i don't expect to place first but i don't want to place last so the second part of the question is: Could you recommend a good training schedule that would help me to hopefully complete the event in a respectable time?" Finally, Bill has a call in thought about Topical Magnesium Oil, which you can find by clicking here. Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Be ready for an upcoming interview on "Death By Modern Medicine" with Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness81.mp3[/embed] 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 February 3rd free audio episode: what you don't know about sugar, restless leg syndrome, getting rid of sciatic pain, whether something called "Ripped Freak" actually works, appetite suppressing tricks, when to foam roll, marathon before a triathlon, and excessively high heart rates during exercise. 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. ---------------------------------------- Featured Topic In the first official featured topic of 2010, I introduce you to Nancy Appleton, PhD. You may have read her article (which was featured at BenGreenfieldFitness.com last month) entitled "143 Reasons Sugar Ruins Your Health", which was an excerpt from Nancy's shocking but well-researched book "Suicide by Sugar", which you can look at by clicking here. In my interview with Nancy, we discuss the following: -The author's horrible addiction to sugar, and how she overcame it... -The health risks you probably didn't know are linked to sugar consumption... -Accuracy of scientific statistics about sugar and health... -How much sugar is "too" much... -Which foods contain hidden sugar that you didn't even know about... -How parents can assist children with resisting a development of sugar addiction... -Nancy's "sugarless" recipes (videos of these to come soon to BenGreenfieldFitness.com!)... -An overview of Nancy's book: "Suicide by Sugar", which you can look at by clicking here. --------------------------------------- Special Announcements: 1.The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com. 2. Ben Greenfield's new book "Triathlon Coach Guide: How to Become A Triathlon Coach"is now available to triathlon coaches to learn how to coach more effectively and use technology while making a career as a triathlon coach. Check it out today by clicking on the book! --------------------------------------- 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 Paul asks: "Hey Ben. I love your podcast. I was wondering if you have any advice on dealing with Restless Legs. I have read many things relating to the topic but nothing seems concrete. I have been dealing with this for the last six years or so. I never know when it is going to happen. I started taking a multi-mineral supplement in the evening which I was told could help. I feel like it is hit or miss. Any advice would be greatly appreciated. Keep up the good work with the show and website!" Listener Rick asks: "Ben, I just started listening to your podcasts and they are very informative...thanks! My question... About 6 months ago I began training for my first triathlon. I love playing other sports like volleyball, and while I was playing I herniated a couple of disks in my lower back. The result has been daily sciatic pain.  Do you have any experience with athletes who've experience this mental and physical blow? If so, what advise can you offer to keep spirits high? What exercises should I stay away from? Which should I perform? There are many more questions I have, but I'll let you take it from here. I hope to one day be back on track for my first triathlon." Listener Branden asks: "I'm a 20 year old male from Toronto Canada.  I have just begun cycling and spinning and loving it.  I have a question for you. 2 years ago I lost 90 lbs doing weights/ intervals and low carb (which I will never do again).  I seem to still have a little belly I love to eat great foods (healthy in fact whole grains and wheats). A friend of mine has begun a cycle of a thermogentic product "Ripped Freak" it promises to be the strongest product in North America. He has lost 10 lbs currently and I would like to lose just about that I'm 6'1 and 180 lbs my ideal personal weight would be 170 lbs. what do you think?" Listener Chris asks: "I have a fitness and nutrition question for you.  I've dived head first into the world of competitive cycling, and have recently bumped up the intense bike workouts to 3-4 a week.  On these intense days, I have a very firm control over my eating habits.  However, I've noticed that on my easy days, I tend to get extremely hungry, and sometimes have a hard time disciplining myself to not over eat.  I notice I have more control over my eating on the tougher days, most likely because of the appetite suppressing effect of exercise.  I thought about going running on these easier days, but then thought that since running has such a high impact on the muscles of the legs, that it might defeat the purpose of taking an easy day from the bike.  Would there be any reason not to do swimming on these days to gain this appetite suppressing effect and/or increased general fitness, or is running not as bad for a competitive cyclist as dogma says.  I know the triathlete makes a way of life running and cycling, but the style of cycling tends to be a bit different between the two sports.  I wish I had more self control, but I know myself and what I have to do to control my behavior." Listener Chris asks: "Correct my if I'm erroneous, but my understanding is that consuming some protein with carbohydrate within about 20 minutes of a workout will assist recovery time, and that stretching after a work out will tend to lead to less injury as opposed to stretching before.  Does it matter, in regard to the timing, when one might include foam rolling in the mix of all that?  I always foam roll after a work out, but I don't have any reason to do it within a consistent time after I finish working out.  Is there a window of opportunity in which foam rolling might be more or less useful than just whenever I feel like it?  It's not a big issue, but the idea did cross my mind, and I thought I might ask the expert!" Listener Elisabeth asks: "My aim is to be as fit as a triathlete. 1. I am always falling ill at least once every month. Any tips on what supplement to take to improve my immune system and what to maybe as to my diet? 2. After not working out for over a month I need to restart my fitness base and loss 5kg. Can u suggest a simple interval training (bike,treadmill,water running,rowing) to build my CV capacity? 3. I am required to do 4 different kinds of workouts twice a week as well as 1-2 hours on tennis practice. What would you recommend i avoid doing at the same time or on the same day? ie how would you organise these in a week allowing for recovery and 1 day off?" Listener Andy asks: "My Dad is 49 years old, and his entire life he has not been a runner.  This past summer, though, he took up running.  And he now runs a few days a week.  His longest run this past fall was about 10 miles.  Since he's begun running he's been tracking his heart rate.  And there is some worry that it may be too high, especially considering his age. On an casual 5 mile run his heart rate will easily (and frequently) reach and hover around the mid to upper 180s.  This occurs regularly when his pace is about 9-10 mins/mile.  Is this a concern?  Obviously it is well above the listed ideal max HR for someone his age.  But should he be concerned about such things as a heart attack? When he slows down to about a 12 minute per mile pace, he's able to keep his HR in the target range.  But he comments that it "seems too easy" - like he's barely even working at this pace.  My Dad seems to be in great health overall.  He is 5'7" (about 150lbs), has no health problems and leads a healthy lifestyle.  He's hoping that taking up running will make him even healthier.  But he's slightly worried about his high HR.  Do you think his HR is so high simply because he is still relatively new to running and his body will take time to undo a lifetime of "not running"?  Should he just run more slowly until his body and cardiovascular system adapt?  Is this high of a HR normal and common for someone like him who takes up running for the first time at nearly 50 years old?  What would you recommend?" Finally, listener Judy has a call in question about doing a marathon in the build-up to Ironman. --------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com.And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming interviews are with Dr. Richard Cohen and Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness80.mp3[/embed] 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 January 27 free audio episode: uric acid in your foods, soy milk choices, bilateral breathing during swimming, are rice cakes OK?, glucose vs. glycogen, beer vs. wine for losing weight, and how to choose your chicken. This is the last week that the podcast from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", since 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 LAUNCHES THIS WEEK, ON THURSDAY AT MIDNIGHT! To become a $1 Charter Member simply go to http://www.rockstartriathlete.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. ---------------------------------------- Listener Curtis Asks:  "I'm 59 and I'm finally getting back in shape but gout is making mighty painful at times. I know that there are many foods that a person  should stay away from in order to control the uric acid levels but many of those foods  are also foods that I need to assist me in other things that I have going  on. I have been running and walking through the pain, except at times it's  too much. Are there any herbs or supplements that reduce uric acid and can  the, already build up of crystalized uric acid be eliminated." Listener Richard asks: "A quick question though regarding my wife.   She is both gluten and lactose intolerant and as such consumes much soya milk and products.  She has had two children and suffers with more mild ailments (e.g. colds etc) and generally lower energy levels than myself.  I was wondering whether you think that the Soya Milk may be a contributing factor to this and whether you suggest that she should mix up her intake with Rice Milk etc." Listener Richard asks: "I listened with interest to your interview with swimsmooth.com and have been trying to make changes to my freestyle stroke.  I swam competitively when I was younger and, as such, learned to swim taking my breath over my right shoulder; I am 36 yrs old and that was the method coached at the time.  I am finding that adapting to bi-lateral breathing is very difficult. How long do you expect it takes for this new behaviour to become the norm and have you any tips to help me adapt.  I am now competing in Triathlon." Listener Chuck asks: "My question is about Rice Cakes.  I've always figured these are pretty much a useless form of healthy carbohydrates, but I picked up a bag in the grocery store the other day and, for the plain variety I was looking at, the only ingredient listed was "organic brown rice."  This doesn't actually seem like a bad choice?  I wouldn't eat them all the time, but they seemed like a nice option for some variation to put some almond butter or lean protein on?  What are your thoughts?" Listener Chuck asks:  "I know the importance of eating before working out, but how much of what we eat actually fuels that workout, as opposed to the carb and fat stores the body has?  If you could explain that briefly that would be great. " Listener Kai asks: "You probably don’t know the answer to this, but I’ll ask anyway – why don’t food labels add up right?  I just looked at Subway 6” turkey sandwich on nutritiondata.com and the total kCal don’t tie out to the math (9 kCal per gram for fats, 4 kCal per gram of carb or protein)." Listener Tom asks: "My question would be if i cut down to say a couple of glasses of wine instead of my usual 6 or so beers(low carb). would it be less harmful to my fat avalanch? I'm 24, never had to excercise until say 22, had a slim body no matter what I ate or drunk until the past year or so I've had a dramatic increase in weight and it really is doing me no good, especially being summer time, last thing i want to do is go out for a bike ride in 42 degree heat, just too much. any advice mate?" Listener Tim asks: "Maybe you have addresses this before but what's the truth regarding chicken?  Hormones, additives, etc?  A butcher told me today that there was no difference since the government prohibited the use of hormones now and that "chicken was chicken."  I see some marked as "all natural" etc.  But does that mean just at go to market time?  I've heard rumors of them pumping the chicken full of growth substances and then "flushing" them before burtcheringso they are "natural" at that time." ----------------------------------------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 January 20 free audio episode: vitamin D, good carbohydrates, using weight vest and ankle weights for calorie burning, skiing for triathlon training, too much urination during exercise, exercise and hashimotos disease, and how to stay fit when you're partying. 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. ---------------------------------------- Anonymous asks: Hi there Ben, i have a question on what is considered the safest least  injury free running form?  heel to toe   or  midfoot to forefoot? Also  any thought on Newton Running shoes? i run in a new pair of Asics  pronation support shoe..i roll inward ..ive had trouble with hip and  knee when .physical thearpy said hip is rotated and gluteus medius is  weak. He also suggested midfoot to forefoot running is better on the  body and he wears Newtons.  i looked up proper running form and seems  more people run midfoot to forefoot as well. Any thoughts or advice on this. Thanks. Anonymous asks: Hi there Ben have a question about the pros and cons to white rice?  I  eat quinoa rice on occasion and had a couple bobybuilding friends tell  me to eat white rice and chicken pre-workout to help increase energy  levels. im a triathlete and very clean eater and am anti-white rice. i  am struggling with getting enough good carbohydrates in. i rarely eat pastas or  rice or potatoes. usually two days out to a race is the only time i eat  them. struggling with energy levels and recovering and my friends  suggested it was due to no substatial carbs. i eat quinoa oats in the  a.m on a swim and bike day and weight days/ run days i go with egg  whites in the a.m. Any helpful advice?  THanks Listener Sal asks: Hey Ben, I have a question regarding weight vests and ankle weights.  I am   a student, and I spend much of my time in the library or in class sitting   down.  However, I do walk quite a bit to and from class, going up lots of   stairs throughout the day as well.  I was wondering how beneficial it would   be to throw on some ankle weights or even a weight vest underneath my   clothes.  Since it is winter, and i am usually wearing pants or a   sweatshirt anyways, I doubt anyone would notice.  Would this extra weight   cause any substantial calorie burn throughout the day?  Would it build leg   and general body strength? Also, what are the downsides to having this   stress on the body for such a long period of time.  I am not expecting much  from this idea, but thought that positive effects might be worth it since   it would take up no additional time in my day.  I would appreciate any   suggestions or comments on this topic.  Thanks, Sal Listener Lance asks: How can alpine skiing fit into "off season" base building? I am an avid skier who lives 4 hrs away from the hill, but still manage 30+ days a year from school vacations and weekends. In the past, I just skied until the snow ran out, then went mountain biking until it snowed again. This year I want to participate in a long triathlon season, so endurance training is the priority. Unfortunately, skiing is an anaerobic sport, and in the past it kept me unfit on the bike. I am unsure about how to balance the sports. There are two points of conflict: Weekends: Usually the only available time either to ski or do long rides or runs. Spring: There is often quite an overlap between spring skiing and training that needs to be done for spring races. How can I fit together my disparate interests so I can enjoy the ski season, but still have reasonable fitness for spring Xterra races? Listener Diane asks: Ben,  I don’t know if you have ever come across anything like this  but I am getting desperate.  My docs are stumped.  For the last few years during stressful exercise(mostly races) of any length I start urinating every 10-15 min copious amts. I am very competitive and successful (won my age group in Kona this year), and this is negatively impacting my times as you can imagine.  If it starts during a triathlon usually doesn’t start until the bike portion.  If a marathon usually after first hour.  It is rare for it to happen during training unless out very hard for long time.  I don’t feel bad just very wet.  My primary doctor thought maybe diabetes insipidus and gave me DDAVP to take before race.  This worked maybe twice. He sent me to urology who didn’t feel they could help.  I take electrolytes and have tried different ones and it doesn’t change anything.  During a recent Ironman event in Nov at mile 20 on the bike I started every 15 min and then on the run hit the portapotty every mile. This is an example of how it usually goes. If you have any suggestions I would be very appreciative.  I have not found anyone else with this problem. Listener Chuck asks:  I have a trip to Las Vegas planned for April 16-19th.  I plan to have a good time, not kill myself, but probably drink a fair bit each night.  Of course, I'll try to get in as many good workouts as I can, but how will this affect me for the half Ironman on May 8th? And what can I do maintain as best as possible on the trip? Listener Carmen asks: What do you know about exercise and Hashimotos thyroid disease and how it affects adreanal health? Limitations? Listener Brad asks:  I just got turned on to your podcasts on my new phone through Google Listen. Your advise and podcasts are awesome and now I look forward to the advice you give each week on your podcast regarding triathlons. Last year I got in a few Ironman 70.3 at 42 years of age under my belt in just my second year of doing triathlons with a best of 5:14 in Kansas with a fractured foot. Had way to much energy when I finished both of them. I wish I would have known about you before committing my current coach here locally. He is one of the best here in Dallas area with 20+ yrs experience so I know I am in good hands. Maybe in the future it work out. I heard your latest podcast about the UA mouthpiece and I should be getting mine within a week. My dentist was able to pass it off as a sleep aid for grinding my teeth at night so after insurance I only paid $62 of the $495 price tag. I will let you know how it works for me as I increase my workouts. Still doing off season work and light workouts. Again, please keep informed on your findings with the mouthpiece. Listener Dave asks: I have been following your podcasts on the benefits of goat milk.  I have an acquaintance that has a friend that raises goats.  The milk is raw, unpasteurized straight from the goat.  He has offered to let me have some.  Would you have any concerns about this milk and implementing it into a diet? Listener Todd asks: Ben, I've been reading alot about Vit. D3 sources, and that the tablet form (small white disc, that comprises 90% of the Vit. D3 out there) is not very well absorbed by the body. Because D3 is oil soluble, we should be taking it in oil form (i.e. a gelcap).  It was even suggested that this form is better that the sublingual spray.  Any thoughts on this? ---------------------------------------- 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 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.