Boundless Life

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

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

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to "pacificfit" or scroll down on this post to access the free "Ask Ben" form... Ben Greenfield's Lovely Feet - This Is What Happens When You Run & Bike. In this July 6, 2011 free audio episode: beta-alanine supplementation, versaclimber, are pedicures healthy?, back-to-back long run races, phosphatidylserine, are growth hormones in colostrum bad?, eating for your body type, drinking beer during sports, limu superfoods, fructose allergies, recovering between half-ironman triathlons, when to do speed training for a sprint triathlon, and can you drink too much Green Tea? Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes pageand leave feedback. ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Kristen asks: In one of your podcasts you spoke about beta alanine. Is this safe to take with caffeine know an empty stomach and are its effects on women different than men? Matthew asks: I have been looking into this machine called a versa climber to help improve my running and cycling. Do you have an opinion about it? Should I just stick to running and cycling? Joseph asks: My feet are nasty. my wife is on my case to get a pedicure, which i have refused. my latest argument is that the calluses on my feet are protective and if they sand my feet down i will get blisters. even i assume this argument has no merit. on the other hand i see no substantive reason to get one either. are there any good argument for or against getting pedicures (aside from being a man/looking pretty)? Tony Maldonado asks: Ben, I am an experienced ultra marathoner. At least I like to think I am. I've run a 100 miler, a couple of 100k and seven 50k events. Along with a few marathons. I am a middle of the packer. I am currently training for my first 50 miler on a very familiar very hilly course. I also want to run a flat 20 miler that takes place 1 week before the 50 mile event. I usually have a low mileage run the weekend before an ultra but really want to run this 20 miler and feel I can pull it off. What are you're suggestions or thoughts on this? In my response to Tony, I reference my article about Lightning Speed Recovery Secrets. Chris asks: What is your opinion about Phosphatidylserine and its use with endurance athletes? In my response to Chris, I mention Jarrow phosphatidylserine. Kathleen asks: Goat's Colostrum seems to be such a good supplement and I want to take it. But, I've had breast cancer and the info. talks about a growth hormone. It is important that I do not raise my estrogen levels. Is this growth hormone something I should stay away from? I am not on any anti-cancer drugs because of their side effects. Also, it says goat's colostrum can raise low blood sugar. Should people with diabetes not take this supplement? Tifani asks: In one of your podcasts, you mentioned that you were writing, or had written a book about eating in accordance with your body type. I have realized recently that I am a skinny fat person and as a vegetarian that despises weight and resistance training, I am trying to figure out what the right balance of protein/carbs/fat is for me. Thank you for any insight you can give me! Tomaz asks: TUM (Techniche Universitat Munich, Germany) has recently published research of positive impact of beer on endurance sport (emphasizing alkoholfree beer). What is your thought on that? Tom asks: At a running expo before a local run, a salesperson gave me a sample of a dietary supplement called "Limu Original", the "premium fucoidan blend". What is this? Jack asks: I recently competed at the IM70.3 UK and was in a good position going onto the run but after about 1km of the run I began to feel bloated and sick. This GI distress continued over the whole run and so I was unable to take on any more fuel and most importantly was unable to put together the sub 1h25m half I was looking for. Instead I was forced to slow down and stop to be sick regularly causing me to finish severely disappointed with a 1h42m half. I had similar issues last season at both IM70.3 and IM UK so this year I have adopted a paleo diet similar to that outlined in Joe Friel’s book to not only improve my diet but to help reduce GI distress. I thought the reduced gluten leading up to the race would help but this was not the case. During the race I had a gel just before the swim start and then consumed 500ml of Gatorade with a gel per hour of the bike. My thoughts are that the other causes could be the energy gels consumed on the bike or inadvertently swallowing the lake water during the swim. I would appreciate your thoughts and ideas to help me discover the cause and prevent it from ruining yet another race. Justin asks: I just finished my 2nd half ironman this past Sunday, I followed one of your training plans on training peaks an took 23 minutes off my first 1/2 iron time. I wasn't sure how it would go as I missed a TON of workouts, but I guess between absorbing as much knowledge from your podcast and doing the workouts I did it came together for me on race day. My question is I have another 1/2 iron race in just under 4 weeks now. Knowing that I have the endurance to get thru the event I want to focus on getting faster now if I can. Should I be doing large ring hill repeats and running hills to boost my strength and speed? Or why is the best way to add some speed over the next few weeks? Sarah asks: I started doing crossfit Dec 1st. My background in fitness is a more traditional bodybuilding type workout with your typical cardio (running, elliptical etc). At first I had a hard time with crossfit since it's powerlifting type stuff, it was like I had to be trained all over again. Since then until now, I've improved greatly, but I lack in the intensity and endurance. Many times I'll stop midway to catch my breath and regroup, but I see the others pressing forth and pushing past. I'd really like to get better at it. I've heard that doing two WODs a day may help in my endurance and intensity, but isn't that overuse? I crossfit 5 days a week at 5:30 am, and my coach is stellar. What recommendations do you have for a crossfitter to get faster, stronger, and to gain endurance and stamina? In my response to Sarah, I recommend the Elite Performance Profile from Bioletics. Craig Huggart asks: I'm training for a sprint distance triathlon. At what point would you recommend including some speed training? Philip asks: I recently started taking Lipton Iced Green Tea for beneficial purpose, as i could not take the plain green tea. After bringing some 36 cans at one stretch, i realized that it would provide approx. 80 Cal for a full 330 ml can (every 100 ml is reported to produce 28 Cal). After this i have reduced the intake to 1 can a day with some exercise. Is it really harmful? will taking the 36 cans over a month really cause me health problems? -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this June 29, 2011 free audio episode: The Perfect Health diet, training for triathlon, eating for a healthy kidney, do endurance athletes live longer?, using a run-walk strategy, man-boobs, coconut oil, and the problem with a gluten-free diet. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes pageand leave feedback. --------------------------------------------------------------- Featured Topic: "If You Could Eat Fat All Day, Would You?" The "Perfect Health Diet" book  claims to have the four steps to renewed health, youthful vitality and long life. But what is the Perfect Health Diet? In this interview, I talk to author Paul Jaminet, and ask him the following questions about the relatively high fat and unique diet contained in the "Perfect Health Diet" book. In your book, you list several reasons you believe a 20-65-15 carb-fat-protein ratio to be ideal…what are those reasons? Isn't glucose the body's primary fuel? What about people who are exercising like an Ironman athlete? Can they really eat that much fat, and have you seen this done? Why do athletes think that eating more protein helps them to add muscle? In your book, you list what you consider to be the four most dangerous foods. What are they, and why are they dangerous? In your book, you say that you eat "conventional supermarket meats". Does that mean you don't eat organic, grass fed meat, and if not, why? In your book, you list vegetables as a fat source. Can you explain how that works? You say that coconut oil leads to a naturally slim waist. How? Why do you recommend people supplement with high dose iodine? Why do you encourage long ketogenic fasts? ...And much more! ----------------------------------------------------- Special Announcements: -New! Ben Greenfield's Shape21 Lean Body Manual is now on Facebook as an instantly downloadable app. Get access to the first seven days of Shape21 on Facebook for free by clicking here. -Click here to donate $1 to keep this podcast going! -November 13: Come party with Ben in Jamaica! Jamaica Triathlon has a 20% discount code to register! Use code BGREENJAMTRI when you register at http://www.rosehalltriathlon.com. -Ben Greenfield's free seminar "Eating For Endurance" now available for viewing. Learn about proper endurance nutrition. This is a great class for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers...set yourself up for success by eating smart! Click here to get access now. -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)   --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Craig has a call in question about swimming, cycling and running all in one day during triathlon training. Mario asks: I like to listen to music and podcasts, is there a set of headphones you would recommend for use both indoors in the gym and outdoors. I especially hate when they snag and rip out of ears, what do you use? In my response to Mario, I recommend Yurbuds. Alan asks: I eat low carb (not much processed foods/sugars) but my father is having kidney issues (doctor can not explain it but kidney function is down to like 50%) and is being told he can not eat much in the way of protien (like 30 grams/day) or potassium. he is also being told to eat everything i have learned is bad and will lead to weight gain and insulin issues such as white bread. he is also on blood pressure medications, etc. this is certainly beyond me and the doctors/nutritionists are advising and do not seem concerned about what seems to be an extremely unhealthy diet. do you have any thoughts on what he could do or where to look for better advice? Sam asks: I just read this article.  What do you make of it.  Are Tour de France cyclists exceptions to the rules, or how does this assessment compare to yours?  These cyclists are surely putting their bodies through considerably more stress than any AGer.  On the other hand, their nutrition and rest/work cycles may be more controlled than an AGer.  Did the time period have anything to do with it (Gatorade was not invented yet!)? http://www.wired.com/playbook/2011/06/myth-too-much-exercise/ Craig asks: Jeff Galloway's philosophy of Run-Walk-Run has helped me in runs. Could this apply to Triathlon (at least the bike and run legs)? In my response to Craig, I recommend he watch the Bobby Mcghee video interview series at EndurancePlanet.com. Andree asks: Beer gut. Is there really such a thing? Anonymous asks: My whole life I have had lumps, or nodes of tissue under my nipples. I am a 32 year old male and have never had any issues with this and am in great health, however, what are these and is there a way to make them go away? In my response, I refer to Get-Fit Guy's man-boobs episode. Chuck asks: I've heard that taking coconut oil can "increase your metabolism up to 48%" over 14 hours (not sure exactly on the time). Is this true? Also, what I'm more interested in, is that I've heard it can increase energy? Is this true, and if so, how much coconut oil should I take to accomplish this? Would it be a good idea to incorporate some before a workout? Tony asks: Having been newly diagnosed with Irritable Bowel Syndrome and having experimented with a gluten free regime positively, I'm now struggling with blood sugar highs and lows, I'm concerned that the relatively high gi foods I'm now eating such as rice and potatoes are causing these issues. Any tips on minimizing these probs would be gratefully received. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

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

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

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. In this June 8, 2011 free audio episode, recorded at 2:30am while Ben is stranded sleeping on the floor of the Seattle airport... What is a good breakfast before a long run? What about the 3 phases of Gatorade? Should we believe the hype? Should I eat “real food” or an energy bar before a long run? Do you have any advice about calorie intake per mile? Your thoughts on low carb diets? Have you ever taken the cinnamon challenge? Can you recommend a diet for building and maintaining lean mass? Do metabolisms react differently to specific diets? Are there special requirements for vegetarians during marathon training? Is losing weight while preparing for a marathon do-able? How do I lose weight while training when I get so darn hungry? What are the best foods to eat the night before a long run or marathon? Should runners focus on carbohydrates, protein, or a mix? 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. Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this June 1, 2011 free audio episode: Estrogen dominance, indoor trainer vs. stationary bike, achilles pain, natural anti-inflammatories, dimethylamylamine in supplements, Juice Plus, Mona Vie, and shaky hands. 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.   Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ---------------------------------------------------------------   Featured Topic: "Why You Shouldn't Slap Any Old Sunscreen On Your Skin." In Episode #92: The Things You Always Wanted to Know About Sunscreen, But Were Afraid to Ask , I interviewed Dr. Nic Martens about the same sunblock that Ironman World Champions Craig Alexander and Mirinda Carfrae use. In today's episode, Nic is back, specifically to talk about how certain types of sunscreen can inhibit body cooling, and how sunscreen can block pores. Nic discusses the formulation called "Scape Sunblock", which is available at http://www.scapelabs.com. You’ll get Dr. Marten’s formulation sent straight to you. ----------------------------------------------------- Special Announcements: -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)     --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Melanie asks: I need advice on how to reduce estrogen dominance. I'm not interested (at least right now) in using a progesterone cream. I'd like to reduce estrogen naturally. Which foods will help reduce and which foods will increase the problem? I avoid soy like the plague and I eat a mostly organic, whole foods diet. I exercise (maybe not enough) and I try to avoid drinking from plastic and avoid parabens in cosmetics. Also, I read that high fat diet should be avoided. Does this apply to healthy fats? I eat lots of fats, but the good ones (love nuts and seeds). Any advice is appreciated since PMS derails my exercise and healthy eating. Joy asks: I'm doing my 1st Sprint Triathlon in July. I own a stationary bike and was wondering if and or what the big difference is between using an indoor trainer or a stationary bike? Was thinking of buying an indoor trainer but didn't know if I should spend the money when I Do own a SB. Chris asks: Do you have any advice for general Achilles health?  I've had to modify a lot of the hill training simply because after I do the hills my Achilles will ache.  I've also noticed (all the sudden) that at distances greater than 13-14 miles I start getting achilles pain. Suzanne asks: I saw that you were taking Phenocane as a COX2 inhibitor. In your opinion how would you compare this to Saligesic or White Willow stem bark for pain management? And for inflammation comparing Boswellia and Proteolytic enzymes (and of course fish oils -omega 3's)? I know that everyone is different and you have to be willing to be your own test dummy sometimes, but it's helpful to gain insight from others. Also, do you recommend a specific high quality supplement company for Phenocane? Brian asks: I noticed a lot of pre workout supplements have 1,3 dimethylamylamine is this a safe ? I currently take Jack3d with the following ingredients: Arginine Alpha-Ketoglutarate, Creatine Monohydrate, Beta Alanine, Caffeine, 1,3-Dimethylamylamine (Geranium [Stem]), Schizandrol A Rich asks: What are your thoughts on the supplements: Juice Plus & Mona Vie from a general health point of view? I have been taken these two supplements for awhile and as a new listener I am thinking about maybe switching to or at least adding the Living Fuel Supergreens to my diet. Jack asks: I'm 17 years old, and for as long as I can remember I've had very shaky hands. Usually not a big deal, but I'm a competitive rock climber and going into the Army, which both require steady hands. I've been to many doctors with little success. Any diet or supplementation advice that might help? I eat pretty healthy, especially for my age, but my diet still isn't perfect. I've been trying Natural Calm Magnesium for a little while, but no success yet. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Note from Ben: Holy schnikes! I gotta quit doing head math during my podcasts. I had an error on this one. Kid's protein should be closer to 0.6-1.4g protein per pound body weight. I had that almost doubled with my on-the-fly figuring...sorry. Do you have a future podcast question for Ben? Scroll down on this post to access the free "Ask Ben" form... In this May 25, 2011 free audio episode: Brian Mackenzie of CrossFit Endurance (pictured above), protein intake and supplements for young athletes, blood sugar spikes from protein powder, take supplements with coffee, birth control and weight loss, losing weight for Ironman, elbow pain from curls, is casein ok for vegans and the pose running method. 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. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. --------------------------------------------------------------- Featured Topic: "What Is Crossfit Endurance & Can You Use It For Marathons or Triathlons?" Brian Mackenzie from Crossfit Endurance is an expert in strength and conditioning for endurance athletes, and is the creator of CrossFit Endurance. He is a Level 3 CrossFit Certified Trainer, and is a Level 3 POSE Certified Running Coach. Brian has been working in the fitness industry to some degree for the last 20 years. He has an internship program for professional trainers. Brian has been at the pinnacle of training athletes and clients of all shape, size and ability for the last decade. Starting his training career as a physical therapy assistant and volunteering with adaptive PE programs for stroke victims, he has used the simplest to the most complex of modalities. Learning how to powerlift at an early age, Brian understood functional movement at the beginning of his career. Moving into the endurance world, he worked with Dr. Romanov (Creator of POSE Method of Running), and learned about running mechanics very early in his career. He has trained professional athletes from a multitude of sports including the NFL, MMA, and AVP, Running, Cycling, Swimming, and Celebrity. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing with sport specific wods. His athletes train sometimes a third of what the norm train with superior results. Brian has been a competitive Ultra Runner. He competed in Ironman and more than 30 ultra marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100. During our interview, I ask Brian: -what is crossfit endurance, and how is it different than regular crossfit? -what principles do you use to guide workout design and programming? -can you walk us through a sample week of workouts? -how do you think crossfit endurance compares to the traditional method of triathlon training, and do you think someone could go faster in a triathlon with your method? -how do you reply to critics who argue that weight training does not benefit endurance athletes? During the course of the interview, Brian mentions Arthur Lydiard, Percy Cerutty and Peter Coe as additional references of information for Crossfit Endurance. ----------------------------------------------------- Special Announcements: -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code)     --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== Gina has a call in question: I have a question about my 13 yr old daughter. She's a swimmer and practices 2 1/2 hrs 4 times/wk and attends meets 2 times/month. My daughter is 5 ft 3 inches and weighs 103#. She swims year round and is off 3 weeks in the fall and in the spring. I noticed during her fall/winter season, she was often sick, fatigued, and her swim times didn't improve. After evaluating her food intact, I noticed she was only eating about 20-30 grams of protein/day. She is a "picky" eater and prefers carbs over protein. I have since been pushing protein, but I'm having difficulties getting her to eat a variety of sources. She will eat chicken, turkey, and eggs. I've tried a variety of whey protein smoothes, but she doesn't like them. She takes a multi-vitamin. I will be changing her to one you recommend on your web site. How much protein should she be getting and are there any other supplements you think would be helpful for her? Lori asks: I've been observing a pattern in myself in the last few months concerning protein powders and I'm hoping you can help me make sense of this puzzle. I've noticed when I consume a protein shake containing whey that my blood sugar takes a dive within an hour and I have to eat something else. I've observed with any mix with whey in it. I currently have some Hammer whey and some Mt. Capra double bonded goat protein powder. On the other hand, if I consume a protein shake with other kinds of protein--and in this case I'm referring specifically to Living Fuel (which is brown rice and yellow pea protein) or Nutiva Hemp protein powder that I can potentially go 4-5 hours quite comfortably. I thought perhaps it was just what I was adding to the powder or when I was using it. In an effort to sort it out, in the last month I started to use all of the above (proteins) in the exact same way (after exercise,) and I kept the added ingredients that I added exactly the same--almond milk and frozen strawberries. I got the same results. Whey behaves like it is giving me a glycemic spike--even when consumed in those first 30 minutes after exercise. Does this mean I just don't do well with whey? What is going on here --I'm perplexed. Mike asks: Ben, you've mentioned that taking vitamin supplements near the time of drinking coffee can reduce the affects. How long before or after drinking coffee should one take supplements to get the most benefit. In my response to Mike, I recommend reading http://www.pacificfit.net/coffee.php Rebecca asks: I recently listened to one of your podcasts where talked about the negative affects of hormonal birth control.I have seriously been thinking about switching to a non-hormonal IUD because I think being on the pill has been hindering my ability to lose weight. In your experience, how much easier is it to lose weight being off of hormonal birth control? Also what is your opinion of non-hormonal IUDs? Bill asks: I've listed to a number of your podcasts (which are excellent!) and hoping you can advise me on how best to lose approx 10 lbs over the next 2-3 months before I enter my build up phase for my next Ironman (IM WA  in December).   I'm 6'2"; 185 lbs and 48 yrs old.  The area I'd like to target is stomach and thighs.  I' recently started changing my diet to reduce intake of sugar; whites and processed foods and reduce on carbs in evening meal to reduce insulin response.  Your advise/tips would be greatly appreciated. In my response to Bill, I recommend he: -Go to the upper right corner of http://www.bengreenfieldfitness.com -Do search for "fat loss video" -Access the top 3 results Mike Burns asks: I was wondering if you might be able to help me. I get pain on the inside of my forearm, just above the elbow when I use the preacher curl machine at the gym. It feels more like stop doing what your doing pain, rather then muscles being worked pain. The machine has stationary handles so I can't adjust the way my wrists are turned. I can do concentration curls with dumbbells, and curls with the cable machine with no problems. Should I just avoid the preacher curl machine from now on? Etana asks: I'm a vegan Ben. Some vegetarian vegan products such as cheese have casein in them. Am I cheating on my vegan diet by consuming dairy subsitute products such as "dairy free" cheese and coffee creamer by consuming products with casein in them? It's hard to find dairy free products without casein, a milk derivitive. Craig asks: What do you think of Dr. Romanov's Pose method of Triathlon? I've been a Pose runner for years but I'd love to hear your take in it. Finally, Luke Powell calls in with a testimonial about the Triathlon Dominator. -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Did you know...you can get the new BenGreenfieldFitness.com t-shirt in any design and any price when you click here. Here is the front... And here is the back... Click here to get the new BenGreenfieldFitness shirt, in whatever design and price you choose!See omnystudio.com/listener for privacy information.