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 httpv://www.youtube.com/watch?v=IyaAICOBKk8 In this April 7, 2010 free audio episode: using mental tactics for training, a high fat diet for staying lean, eating while running, yerba mate, agave nectar, strength training while endurance training, sugar alcohols, and passing a physical examination test. Featured Topic: Want to learn how to use your mental power to achieve awesome feats of endurance - from a 5K to an Ironman and beyond? In today's featured topic, I interview Jon Berghoff (from the video above), who runs a Peak Performance Sales Training company for sales professionals, executives and small business owners.  Many of the principles he teaches on what it takes to be the “best in the world” at your work, are the same teachings that drew him towards ultra marathons for the first time in 2005. Jon is not your conventional athlete.  His physical training is typically a fraction of the prescribed regiments, and his number one strategy for completing an ultra race is using his Personal Psychology to manage the mental challenges of endurance running. Today, I ask him about the psychological techniques he uses during his ultra-running, which includes a nearly 400 mile run from Washington D.C. to Cleveland, Ohio! Visit www.400milerun.comfor details. During the interview, Jon and I discuss the following: What do you do in your work as a Peak Performance Business Coach, and how did that lead to running Ultra Marathons? What role do you believe our mental abilities play in our success as athletes? Is it true that for the past 3 50 Mile runs, your 100 Mile run, AND your 332 Mile run, you didn’t really train for these? If you don’t follow a formal training program, how do you really know if you are appropriately prepared physically? WHY did you choose to run from Washington D.C. to Cleveland, Ohio? Just getting prepared for this event was significantly more challenging than the actual run, why was that? What were some of the challenges you faced each day as you ran from D.C. to Cleveland? For our listeners who can relate to the excitement of achieving an incredible physical feat, what advice do you have? ---------------------------------------- Special Announcements: 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! 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! 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. 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 here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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) 5. Mother's Day Contest Being a mother is hard enough. But being a mother and a triathlete earns  women a whole new level of respect. This Mother's Day, we want to hear  about the amazing, strong and motivated women in your lives! We want to  know about the Herculean efforts they have made in order succeed in their sport and still excel at their most important job: being a Mom. Popular Coach, author and founder of the Rock Star Triathlete Academy, Ben Greenfield, has teamed with Mindset Triathlon to make this Mother's Day contest possible. Have fun writing and honoring a Mother in your life! Submit your short essay about a Triathlete Mother by April 15th and your words could appear in the Mindset Triathlon book, "Triathlon: A Mother of a Sport! Super Moms Who Train, Race and Win," will be edited by Ben Greenfield. Mindset Triathlon will select the top 30 essays they receive for publication. Plus, the author of the favorite essay will win 2 underwater mp3 players, 2 sets of Ben Greenfield's books on MindsetTriathlon and 2 memberships to Ben Greenfield's Rock Star Triathlete Academy. Select essays will also run in USAT's Multisport Zone. The final published book will be available for free download on Mother's Day (Sunday, May 9th). Ready to get started? Click the banner  to the right or click here to submit your essay about the special woman in your life. ---------------------------------------- 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 Sarah asks: I have a question, I was recently reading how Hilary Swank was trained for her muscle when preparing for her role in Million Dollar Baby, evedentally, her trainer had her on a VERY low carb regimen, HIGH fat(mostly from Flax oil) and of course high protein, but her calorie intake was upward to 4,000 calories, they trained her hard in the gym plus a couple of hours of cardio, everyday, it was mandatory she got at least 9 hours of sleep every night, and sometimes they had her getting up in the middle of the night to drink eggs. Anyway, my question is, I have heard that that type of regimen is almost impossible to build muscle on (apparently she put on 23lbs. on that regimen), I could see how she got shredded, but the muscle? I was actually gonna try this approach, I have been trying to put on muscle forever, but I really don't want to put on extra unwanted fat in the process, all the bodybuilder and fitness people I know, say that in order to put on muscle, that you gotta put on some fat and not do cardio, but then I see that regimen Hilary did and it makes me wonder. Whats your opinion? Your recommendation for building but staying lean? Listener Jeff asks: Hey Ben, you might remember me i emailed you a little while ago from England with a question regarding shedding a few pounds before i entered my first duathlon ? Well firstly i thought you'd like to know that after following your helpful tips i managed to shed those pesky pounds and beat my target time for the duathlon :-) infact as i fared so well i've entered another race in a couple of weeks time which brings me onto this question. I was listening to a recent podcast and during the listener q+a the subject of nutrition and triathlons cropped up and you mentioned that eating too much during the run can actually slow you down when you make the transition between running and cycling. As i have another race in a fortnight i wondered if you could explain that in a little more depth... Again many thanks and keep up the good work ! Listener Christine asks: What are your thoughts about yerba maté as a pre and post workout drink? Most pre and post workout drinks or shakes have a lot of ingredients I don't want to consume and the healthier choices are very expensive. I do use some of the ones you have suggested, but am looking for a more economical option. I've read that yerba maté contains a lot of vitamins, minerals and antioxidants. There are also many other claims of its benefits including improving digestion and helping with weight losss, but I was most interested in knowing if its nutritional properties are helpful for workouts and recovery. Listener Todd asks: Ben, what is your true take on Agave Syrup? I heard from your interview with Nancy Appleton that it is about the worst thing to ingest (close to HFCS, I believe). Yet, it is in many things these days, including HammerBars and the CocoChia bar that you and KC Craichy discuss this week! We’ve been making our own energy bars lately, and have been using Agave Syrup and Nectar in them. However, we also add a sucrose/glucose source like honey or sucanat to the mixture as I understand that a glucose/fructose mixture is a better combo for digestion. Can you weigh in on this agave syrup debate? Should it be avoided like the plaque, or used in moderation? With respect to the nectar vs. the syrup, is one better than the other? I am correct in thinking that mixing agave syrup with another sugar source is the way to go? Listener Bill asks: I am a 34 year old male whose typical work-out routine involves strength training, lots and lots of strength training. However, influenced by some friends' attempts to train for an upcoming triathlon in San Diego, I decided to start training with them (and now hope to complete my first duathlon, which is being held at the same event). I have been doing very well with the biking we have been doing, and have worked my way to actually jogging/running 1.5 miles without stopping (a big deal for me). However, I am somewhat confused about how to balance such endeavors with the strength training I love to do. Currently, I hit the weights one day, then do cycling/spinning and running the next, with 1-2 days of rest (I cycle on my off days from the gym). My body has been reacting to such training favorably: I have lost about 10 pounds in the past 2 months, dropped body fat (about 2-4% depending on how it is measured). But, is my current work-out regime going to negatively affect my ability to improve my biking and running? Do you have any suggestions concerning how to modify my work-out so that my disparate interests do not negatively impact my goals? Great podcast and thanks for you help. Listener Chris asks: I had a question about sugar content in "carb control" protein bars, such as the myoplex bar produced by EAS. It has 1g sugar, but around 20g of alcohol sugar. How do they claim carb sensibility with that amount of alcohol sugar, and are there any adverse affects of that much alcohol sugar that we should be aware of? One more question if you have time, what real foods would you suggest to eat while on the bike during training rides? Fake food tends to be more convenient to eat on the bike, but I'd like to eat more real food. Listener Chantelle asks: I am trying out for the SERE specialist position in the Air Force. This is one of their toughest jobs, with an incredibly high attrition rate. SERE stands for Survival, Evasion, Resistance, and Escape. In order to get into the SERE tech school (and getting in does not mean you will successful pass the course), you need to be able to pass the PAST (Physical Aptitude Stamina Test) in which all the exercises are performed back to back. The order is: 1. 200 meter swim 2. 1.5 mile run in under 11:30 3. Calisthenics- 3 Calisthenics exercises are evaluated, each with specific time parameters and specific exercise form mechanics 4. Minimum of 6 chin-ups within one minute 5. 50 situps within 3 minutes 6. 42 pushups within 3 minutes 7. Be able to carry a 65 lb rucksack 4 miles in 1 hour How do I work up to this especially the pushups and chinups, in 8 weeks? Can you go from 5 pushups to 60 in 8 weeks? And 0 chinups to 6? Finally, listener Bret has a call-in comment about the Triathlon Dominator package. 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): [powerpress]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 httpv://www.youtube.com/watch?v=9lU1wbAvSNQ If you thought the video above was interesting, you're going to want to check out this entire post! In this March 31st free audio episode: what is living fuel?, what to do if you're a female with too much muscle mass, bodybugg vs. hr monitors, where to ride your bike when you don't have room to train, is too much exercise a bad thing, how to use electrolytes, compression socks vs. compression tights, the Egoscue method of pain management, do smoothies destroy your food?, the best protein for women, do expand-a-lungs work?, and a good substitute for hamburger patties. 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 my interview with KC Craichy (the guy in the video at the top of this post), he answers my questions about living fuel, which you can learn more about or get by clicking here. What is a superfood? What are the primary ingredients in the SuperGreens? What makes the Living Fuel SuperGreens unique? In what type of situations would someone use SuperGreens? (i.e. Fat loss, sports performance, recovery, etc.) What is in the CocoChia bar? When would someone want to eat it? Would you consider these superfoods OK for kids? ---------------------------------------- Special Announcements: 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! 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! 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. 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 here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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) ---------------------------------------- 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 Julia asks: "I have a question that you probably have not been asked before.  I am a top age-group female, age 56, triathlete who has been competing for 21 years. I’ve done 11 Ironmans including 4 Hawaiian Ironmans. I’m very strong on the swim and the bike but my running is slow due to my (I think excessive) muscle mass and a knee issue.  My body fat varies between 18-19%.  How can I lose muscle mass?  They say at around 35 years of age you start losing muscle mass…..I’m still waiting! How can I lose muscle mass besides starving; because then I would not be able to train for the 8-10 triathlons I do a season? I do not eat excessive protein or take anything that would “beef me up”.  People constantly comment on my muscles and I do not lift weights." Listener Patricia asks: "I need your help, I am so confused! I am a female, 5'7, 160lbs. I am trying hard to lose weight but I am really struggling in this department. I have been focused since Nov, and even though I have run three marathons in three months, bike long rides every weekend, run, swim and weight train during the week, and eat moderately well, I have not lost a single lb. I have gotten a local personal trainer to help me with muscle gain to aid towards this goal and recently she lent me a bodybugg device. My Polar HR has been indicating I burn approx. 10 cal/min during moderate to intense exercise. Well, I wore the BodyBugg for a 70mi bike ride (windy and hilly) and while I did not hammer it (working on base building) I was working pretty hard. Well, that took approx 4 hours and the BodyBugg says I only burned 1200 calories! According to my HR monitor, I burned 2400 calories. That's a BIG difference! No wonder I can't accomplish any progress. My trainer says 'welcome to the reality of calorie burn' that BodyBuggs are much more accurate because they use body heat. My question is, what's your input on the difference between the two and what should I trust? Also I cycled for 2:20 min. Body Bugg shows calorie burn of 565 vs HR Monitor (Polar) of 833. I ran for 45 min. Body Bugg shows calorie burn of 404 vs. HR Monitor of 450. Hopelessly confused and quite frustrated." Listener John asks: "While it is fresh in my mind, I was wondering if some point you could  give us an idea on training in a city that is not friendly to bikes. This weekend we had a car hit someone riding in a large group of cyclists while obeying traffic laws. In Tennessee, we have passed cycling laws but they don't seem to be getting through to motorists. What are your ideas on how to train when it's not safe to ride all   over town? Some of my thoughts, much more training on a trainer or roller, or finding a short loop in a park? I want to improve my skills on my bike but want to be safe also." Listener Mandy asks: "My husband is reluctant to get into endurance sports because he read an interview with Dr. Ken Cooper that said that the free radicals produced by heavy endurance training cause all sorts of diseases from heart disease to cancer to virtually everything else. What is your take on that?" Listener Chad asks: "I was wondering what your recommendations are for taking salt tablets while racing?  I have read where you can just take them orally and your body will know when to spit them out.  How does this affect your overall health long term? I fall flat after about 3 to 3.5 hours of training or racing, no matter what or how much I ingest for fuel, all of the symptoms that are said to come from low sodium I feel at that point.  So I know I need it, but really would like to know the healthiest way to get it.  Love all your podcasts, and recommend them almost daily to people." In my response to Chad, I talk about the Millennium Sports Athlytes. Listener Chuck asks: "You've talked about the benefits and science of wearing compression socks: would wearing compression tight have a similar effect, or are these socks designed differently?  I have some Under Armor tights and I'm curious if I would get benefit out of wearing these or not." Listener John asks: "In an interview on “goat vs cow’s milk”, the guest speaker mentioned that homogenization of milk destroys the fat globules and releases free radicals.  We have reduced our dairy consumption, but still consume low fat plain yogurt, some cheese, whey protein and occasionally raw farm fresh milk.  I like to make fruit smoothies that usually include yogurt, whey protein and sometimes milk.  Is the blending of these ingredients homogenizing the globules and releasing free radicals?" Listener Grace asks: "1. What is your take on Peter Egoscue's pain management methods? I have just started reading this as a way to relieve SI pain and IT band pain. 2. What protein supplements should women take? I have heard so much about whey protein that is not positive, now I am stuck. My training involves running 4 times a week, about 5 miles each and strength training for 1/2 hour each of those days." In my response to Grace, I recommend she check out http://www.runwithnopain.com and http://www.bulletproofknee.com , and also to check out the Mt. Capra Double Bonded whey protein and the Living Fuel LivingProtein. Listener Jim asks: "Do expand a lungs work?" Listener Lorenzo writes: "Dude, my wife stumbled on a new recipe. Our dog is 4 years old today (Chihuahua - Gomez), so obviously we had a party and my wife made him a cake.  She took 1/2 cooked quinoa and 1/2 cooked kidney beans (smashed) and "enough" almond butter to keep everything together.  she made a "cake" out of it. Well I watched my dog eating his cake and wondered "can I have that cake and eat it too?"  So I tried it...it is very good and stayed together extremely well.  Probably would be suited best as  a meat substitute in hamburger patty applications, use at will but if you get rich off of my wife's invention I will need some kickback." Finally, listener Chuck has a call-in comment about the Triathlon Dominator package. 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. 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): [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness88.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 March 27th free audio episode:Combining something called the Beach Body Insanity workout with endurance training, should you wait until you're thirsty to drink, forskolin for fat loss, Half Ironman nutrition, staying warm during cold water swims, and energy bars for appetite control. 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 1. Ben's Body Transformation Club has officially launched and is open to anyone, anywhere in the United States! 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! 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. 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 here to get started now with a swim, bike or run video analysis from Ben Greenfield and the team at Pacific Elite Fitness. 4. 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): ---------------------------------------- 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 Kelly asks:  I know you so appreciate my questions, so here goes.....I have a couple of girlfriends doing the Beach Body INSANITY workout and they are trying to get me on board...I was thinking no way since I'm training for a marathon, but as I started thinking more, perhaps it's fine to supplement with my running program....What do you think and/or know about this program? Listener David asks: My wife does not drink enough water.  She admit to this as well fails to drink water from a lack of thirst.  She has a history of kidney stones, and so her need to drink more water is evident.  Her dad who I bike with regularly, also does not drink much water.  He hardly ever brings two bottles on a ride even when the ride exceeds 50 miles.  Do some people just not get thirsty?  Can this be healthy and could there possibly be an underlying reason for their lack of thirst?  If so, do you have any methods to "re-thirst" and re-hydrate perhaps?  Love the show.  Thanks for your time. Listener Chuck asks: Can you help me figure my race day nutrition for the Half Ironman when the race gets closer? Listener Chuck also asks: I am doing the Escape from Alcatraz Triathlon in May and the water temperature is going to be about 54 degrees for the 1.5 mile swim.  Besides my wet suit, are there any other things I can do to not freeze to death in the water.  I've heard wearing a second swim cap might help?  Thanks Ben, Listener Rick asks: I can't say enough good things about your pod casts. I have gained valued information, thanks! I have heard many good things about Forskolin. What do you know about it? Do you recommend supplementing a training regiment with this herb? Any information would greatly appreciated. In my response to Rick, I mention the forskolin-packed Lean Factor. Congratulations to Rick, who was nominated as the top question for this week's podcast! Rick will receive a free month of membership to the Body Transformation Club, full access to the Club's secret video page, the life-changing piece of Club mail that I will personally send him each week, and much more. To learn more about the Body Transformation Club, click here. Listener Patrick asks: Hey Ben, I wanted to ask you about a very popular brand of nutritional product that I see being sold at many stores and greatly displayed at the MIT Olympic triathlon last weekend. The company is called Pacific Health Labs and they have popular products that has been around for years i.e. endurox R4 and Accelerade.  My question is how come you don't suggest using these product in training.  They also have a gel called Accel Gel, and an energy bar that promote appetite control.  What are you thoughts on these products? In my response to Patrick, I mention the CocoChia bar for appetite control (check it out by clicking here). 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): [powerpress] [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness87.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 March 17th free audio episode:Does flax oil actually work, what is inflammation, exercise and beta blockers, is magnesium toxic, hunger levels after biking vs. running, the benefits of cinnamon, when to use fins in the pool, why lamb is a good meat choice, when to eat sugar after exercise, crotch pain on the bicycle, swimming and asthma, and much more! 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 of my essential fatty acid test with Bioleticshave arrived, and in this featured topic, I give Dr. Richard Cohen a call to find out the results, and find out whether the flax seed oil capsules I have been taking are actually working. In this call, Dr. Cohen explains essential fatty acids, why you need them, whether to know if you're getting enough of them, and which sources of essential fatty acids are ideal - and I find out whether I need to make some dietary changes. ---------------------------------------- Special Announcements 1. Ben's Body Transformation Club has officially launched! 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! 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. 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: I've heard from several people that inflamation is bad. I believe this is true, but I don't really understand what inflammation really is. Could you explain that? Also, I climb pretty well(on the bike), but tend to gave trouble keeping up on the fast flats of a crit. Do you have any training advice to address this weakness in my cycling? In my response to Chris, I tell him to click here to listen to a recent interview with author Monica Reinagel on the subject of inflammation and health. Listener Chuck asks: I have a question for this weeks podcast. Lately, I have found myself just completely unmotivated to workout. Granted, I'm still getting my workouts in, but come 4 or 5 in the afternoon when I'm heading the pool or gym after work, I just feel completely exhausted. Now and then I just end up going home and taking a nap. I'm only getting about 4-6 hours to sleep at night and I know this has to be part of the issue- you would agree? But are there other reasons that could be adding to this lack of motivation and exhaustion such as a nutritional deficiency- like eating a diet too low in healthy fat or carbohydrates? I am taking most of the vitamins you reccomend. Could it perhaps be from not having the proper revcovery nutrition after my workouts as well? You answered the question I asked about this tonight on the Rockstar Triathlete call (thanks for that) so now I think that could be a reason as well. Thanks so much for you time Ben, only a month and a half till my first Half Ironman! Listener Michael asks:  I am a mountain bike racer and i live in the Northeast so I have trouble training outdoors in the winter. I use a trainer but find that when i Do so for over 45 minutes i get testicular pain. I try to get up on the bike a lot to allow blood flow and alleviate the problem but i still get it? Any ideas? Listener Sarah asks: I have a question pertaining to exercise and beta blockers. For about a year I have been taking an 80mg slow release beta blocker (propranalol) as a preventative measure against migraines, I wondered what effect this may have on my heart rate during training sessions, both cardio and weight training, but mainly cardio workouts where more focus is placed upon working in training zones according to heart rate. It is my understanding that beta blockers are a medication which is often used to lower blood pressure and heart rate, but I have never been too sure about what this means for my training. Will I be able to reach heart rate training zones with the same effort as if I was not taking this type of medication? Or does my body need to work a little harder to reach target heart rates? And are there any other implications that I must consider when training? Listener Scott asks: What is your take on Magnesium Stearate and Stearic Acid in multi-vitamins? Listener Robert asks: I alternate my early morning sprint workouts between running and biking. When I do the running, I have no problem with appetite control throughout the day. However, when I do the biking, I seem to be famished the rest of the day. I suspect this has something do with the increased muscle use when biking vs. running. I’ve tried adding a few more calories to breakfast and morning snacks as well as adding more protein and carbs with limited results. I just want to eat all day after I bike. Obviously, I’m missing something. I generally eat Perfect Oatmeal or Granola and fruit in the morning and a morning snack of nuts, seeds, or a Bumble bar. Lunch generally consists of some sort of salad with beans, turkey, and veggies, etc. Listener Joel asks: Love the podcast, thanks for all your hard work and great advice!  I have a question about a friend of mine who has had to give up swimming in the pool due to breathing problems which happen after a pool session.  The way he describes it it sounds almost like an asthmatic or allergic type reaction with pain and difficulty on the inhalation and shortness of breath a short while after finishing his workout.  He doesn't experience this with open water swimming so I was suspicious of a potential reaction either to the chlorine or to the substances which are formed when the chlorine reacts with the organic matter in the pool which I believe you've mentioned on the show previously, chloramines?  The pool we swim in at the Y is maintained in a traditional manner, not a more modern, low-chlorine system, which might be making things worse. He saw his regular doctor but that proved to be no help at all.  I'm just wondering if you've ever heard of such a thing happening and if it could be something as simple as some sort of late-onset allergy to one or more chemicals in the pool.  If this is the case I'm guessing there might not be too much to do about it. Listener Chuck asks: What is ideal macronutrient balance for an athlete for optimal performance? Or, how does it differ for someone looking to gain strength, someone training for an olympic distance triathlon, and for someone training for a half or full Ironman triathlon? Also, I've been following your Holistic fueling for triathletes, and you often call for meals with lamb. I don't know much about lamb, but why lamb over chicken or beef? Does it have some nutritional qualities I'm not aware of? In my response to Chuck, I talk about Shape21...and I give away a code to get Shape21 with FREE shipping! Listener Melinda asks: Is any form of cinnamon fully beneficial or is there an advantage to using cinnamon bark extract to powdered cinnamon? Listener Jason asks: As I get into Build 1 and 2 of the Triathlon Dominator plan, I am increasing my swim time. Swimming is one of my limiters and I believe one of the reasons is my balance when rotating from left to right side. Along with that I am going to start to do some bilateral breathing. My question is these drill are made easier by incorporating swim fins and my thought is I will use the fins until my body adapts to the movement and then slowly take away the fins. My concern is that when I take away the fins that I still will have a lot of trouble with the breathing and will have wasted my time in the pool. Is this a good use of swim fins and if not when should fins be used? In my response to Jason, I talk about the "Zoomer" fins... Listener Hans asks: Hello, I read your article,"How sugar makes you fat". I was in a class described as a "medibolic ----something" it consisted of continuous squats shoulder presses, lunges, push ups with light weights definitely burned and I was worn out. The instructor's parting advice was to avoid sugar or alcoholic drinks following the work out since your body is still burning up fuel and would use the sugar introduced versus stored fat, if we were to consume sugar, etc. Did I get that right? I know sugar can be converted to fat, but is the post work out period a critical time to avoid sugar?Does that mean if I went for a Gatorade or something my body would attempt to burn the sugar from the drink before it worked on the fat, thus retarding fat loss? How long does that effect last after a work out? 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/BenGreenfieldFitness86.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 March 10th free audio episode: The top 3 errors made by swimmers, too much fiber, how to decrease your sex drive, probiotics, binge eating in athletes, motivating yourself to workout in the morning, running for cyclists, energy drinks during workouts, late night exercise and sleep, triathlon training during busy weeks, and should you wear flip flops in the locker room? 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 today's interview, I speak with Pacific Elite Fitness triathlon coach Eric Petersen, who you can learn more about by clicking here. During our interview, Eric reveals the top three mistakes that he observes beginning swimmers and triathletes commit when they first get in the pool, and also talks about a useful and every inexpensive device you can make at home to help yourself become a better swimmer. ---------------------------------------- Special Announcements 1. Ben's Body Transformation Club has officially launched! 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! 2. 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, and watch our video we shot together in New York below: httpv://www.youtube.com/watch?v=lBQP5W7hWFI 3. 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. 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 here to 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 Lindsay asks: I have a question regarding fiber and eating too much fiber causing gas.  I love eating fruits, veggies at all of my meals.  I seem to always snack on veggies and fruit, but I feel like it is causing me a lot of excess gas.  I also make my own granola which has oats, flax seed dried figs.  When I am running it's often uncomfortable.  I don't want to reduce my fruit or veggie's because it's all I want to snack on but it's annoying to have what seems like excess gas. Any recommendations on how to curb this or changes to my diet I could make? Listener Frank asks: I am sure this is not the standard question but....My wife and I have very different sex drives and it is a great source of frustration to me.  Is there a way to decrease sex drive?  I understand that male (and female) sex drive is tied to testosterone and that this is also critical to sports performance and strength so am hesitant to take things like licorice which is known to increase estrogen and decrease the testosterone/estrogen ratio. Any help would be appreciated. In my response to Frank, I recommend his wife listen to this podcast with TS Wiley. Listener Robert asks: Now, first and foremost let me give you a huge shout out to you for making that neat job. I m a regular listener of your educational/constructive podcasts, giving me all along a great motivational boost. Be it nutrition-, or training wise. So please keep us current and post even more valuable scientific updates you gave us thus far galore. And here goes my question: I m drinking sore milk, plus probiotic yoghurts in order to restore the damaged intestine flora of mine. Those products are plain, that is without chemical junk. The point is though, based on my linking to sweet tastes I make them sweet by adding  artificial sweetener in order to limit additional calories. Does affect/kill/damage/harm  artificial sweetener living bacteria’s in the yoghurt/acid-milk?  Before eating/drinking them I put some pills[art.sweet.] into and drink it about 1 hour thereafter. Your expertise based answer would assist me greatly. Listener Robert asks: Trivia: I'm doing endurance sport [off- and on road biking, approx 27 races a year] though suffering from borderline hypoglycemia and exercise induced binge eating disorder. Am I free to as k you some helping questions in regard to this Ben? Thanks in advance. Listener Jason asks: I am a cyclist and I'm interested in incorporating some running into my training schedule without compromising my cycling training/recovery. I know that running can provide benefits such as building bone density and strengthening some tissues (which can be disproportionally developed in cyclists), which is why I'd like to make it part of my training. So, I guess my question has three parts...Do you think that benefits can be gained from low intensity running on a weekly basis? If a run workout is performed at low intensity (ie recovery-pace) does this recovery-effort running compromise my bike recovery? If adding this workout is appropriate, where is the best place to position the workout within the training schedule? Listener Mark asks: I'm a relatively new triathlete and I've really been enjoying your podcast and I've employed your no food before bed and pre-breakfast morning movement strategy to burn fat.   I've had decent results over the past couple of months but I have 2 questions I was hoping you could tackle for me: 1)  For my morning movement, I typically use the bike.  This will either be in the form of hopping on my trainer or my 20 minute commute to work when the weather is decent.  I have zero problems with riding a bike early, but if I try to run first thing in the morning, I feel incredibly stiff and even the lightest of runs is quite difficult for the first 10 minutes or so before I'm warmed up.  Do you have any recommendations to help get me going more easily if I want to run first thing in the morning? 2)  During the winter months I like to play ice hockey as a way to stay in shape and cross-train.  The one problem I'm having is that often I play late at night (i.e. beyond my normal bed time).  When I'm done playing, I want to go to bed as soon as possible, but I'm also hungry from the exercise.  I'm not sure what or how much to eat as to not derail myself nutritionally.  Can you recommend a strategy for times like these? Listener Craig asks: Hi Ben. I love delta-e and have just started experimenting with enerprime. i do have a bunch of questions, both about enerprime & delta-e and a few other supplements that i'd love to know your opinion of: 1-do you use delta-e during exercise, or only pre/post? 2-do you use enerprime as your "vitamin supplement"...do you think it  takes care of that role? 3- i have 4 "supplements" that i have used that i would love to get  you take on if possible: GSH Ignite & Protein Extreme Energy, both from lifehealthsecrets.com, Green Vibrance from Vibrant Health, NanoGreens (which have been recommended by Dr Minkoff). Hope you don't mind my asking all these questions. Listener Scott asks: I recently incorporated ground flax seed  into my diet.  A co-worker told me it has helped him by increasing the  absorption of the vitamins/supplements he takes daily.  While looking  into this online, I found mixed reviews on this subject.  Personally, I  had been taking 800mg of magnesium daily without experiencing any side  effects (diarrhea).  After incorporating the flax, I BEGAN to  experience the side effects from too much magnesium supplementation.   I'm taking a break and will resume Mg+ at 400mg per day.  Ground  flax does contain magnesium, but not nearly the amount of a supplement pill.   Another reason I included the flax in my diet was the excellent source  of Omega 3 fatty acids it provides.  What has been you experience with  flax and this "increased absorption" phenomenum?   Thanks! Listener Christine asks: I have an ironman scheduled for Nov. 8.  I just have a few training questions.  I (am an attorney and) have a trial set for week 7 of training.  The four days I will be in trial are about 16-18 hour days.  At best, I'll be able to get in 15-30 on a treadmill around 4 am. Then, I am going to Italy about 5 weeks later (end of May). I won't have a bike and I think running will be the main focus. Any tips you can give me about these weeks that make training almost  impossible? Listener Jeff has a call in question about flip flops in the shower! In my response to Jeff, I mention this Anti-Fungal interview on Oil of Oregano. --------------------------------------- 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/BenGreenfieldFitness85.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 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.