Episode #154: Everything You Need To Know About How A Plant Based Diet Affects Your Performance.

See omnystudio.com/listener for privacy information.

8 Maalis 201212min

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 Mar 7, 2012 free audio podcast: Is Cortisol Good Or Bad? Also: how to raise testosterone levels while training, good reasons to jump rope, training for an uphill bike race, how to lose loose skin after weight loss, are gluten digestive enzymes helpful, numb toes, heel pain, and why your sweat smells different when weight training. 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... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST:  "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach about proper endurance nutrition for anyone preparing for a long distance event; trail runners, triathletes, adventure racers, cyclists, paddlers, and epic hikers. You’ll learn how to fuel before, during and after your event, and set yourself up for success by eating smart! Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Very good evidence that if you're going to have a high carb meal, it should be breakfast. Potatoes are more satisfying to your appetite than bread. Want to recover from workouts faster? Eat 20g of protein before bed. ----------------------------------------------------- Listener Q&A: Audio Question from Martin: Asking about Cortisol levels. ~ In my response I recommend MAP for amino acids. At www.pacificfit.net, I recommend - Recoverease, Solar Synergy, TianChi. Anonymous wrote: My husband is a marathoner, and is training for his first full Ironman. I am supportive and interested in his athletic exploits as a shorter distance runner and a group exercise instructor myself. However, his training starts to take a toll when his athletic exploits start to interfere with our sexual exploits. During marathon training his sex drive takes a significant dip. During Ironman training it has been even more noticeable. I have read that endurance training can actually inhibit testosterone production. Is there a natural dietary way to boost testosterone while training? If not, is there a way he should alter his training and/or diet once he completes this event to "reset" his natural sex drive? He hasn't had his testosterone tested, he doesn't have ED, he's not totally exhausted from training, and our relationship is otherwise healthy and happy. We are in our mid twenties. ~ In my response, I reference this free video/pdf I produced, and  www.Tri-Ripped.com. Also OptiMale and Vitrix (tribulus). Scott asks: How and why should I jump rope? What are the benefits and what's the best workout routine? What kind of rope should I use? How many calories are typically burned? I'm looking for an overview of rope work. Kate says: I am going to be entering a mountain bike race this spring in Sandpoint, Idaho. I have about 3 months to get fully prepared. Would you mind giving me your 2 cents on how I should go about training. Obviously, I have my own ideas, but I'd love to hear yours. The race is about 10 miles long, on pavement and mostly UPHILL!! Jesse asks: I recently lost 30lbs in 4 months in large part to your podcast, thank you. Now I have a new problem, excess skin where my gut used to be. Is there anything I can do to make this go away faster? ~ In my response I mention the Get Fit Guy episode: How To Tighten Loose Skin After Weight Loss Billy asked: I have been following a Paleo/Primal lifestyle for about 8 months. After having much digestion problems in the past, living life and training gluten free has been revolutionary. However, from time to time I do ingest gluten in the form of beer and soy sauce etc which is in some of my favourite Thai food dishes. Prior to ingesting gluten, I’ve been taking a Gluten Enzyme supplement by Now Foods (http://www.bodybuilding.com/store/now/glutendigest.html). I would take one (1) capsule before and one (1) during a meal containing gluten. Can you comment on this type of supplement and is it doing me any good on the harmful effects of gluten on the gut lining? Or am I wasting my money? Is there any other methods to detox from gluten ingestion? Ian wrote: I have a question. My middle toe on my right foot is numb all the time except when I run. After about 5 miles the pain becomes unbearable and I have to stop and massage my foot and move my toe around then it is good for about another mile. I saw a doctor and he gave me a cortisone shot in the bottom of my foot. This only helped a little the pain still becomes unbearable between 6 and 7 miles. I don't think it is my shoes I have three pair that I rotate. Brett wrote: I am curious to get your thoughts on a strained/pulled arch in my right foot. I am currently running in saucony kinvaras but have had this problem in the past with other shoes. The pain is localized in the middle of the arch and I have no heal pain. Is it time to explore orthotics or can strengthening and stretching my feet help alleviate the problem. Andrea wrote:I'm one of those people who doesn't wear deodorant or anti-perspirant on a daily basis because I don't really sweat throughout the day, and don't have BO (I've done check-ins with friends, this isn't just me fooling myself). I'm happy about this because I'm not a fan of trying to suppress a system designed to help us regulate body temperature. Everything changes when I exercise. I do sweat then and I've found that my sweat smells distinctly different if I'm lifting versus if I'm doing cardio. Cardio still smells "clean" to me, but I'm not too happy with how I smell when lifting. Is there any reason you can think of why my sweat would smell different at that time? If stinky sweat is related to toxins, why is it only lifting that releases them? Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== 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):See omnystudio.com/listener for privacy information.

7 Maalis 20121h 24min

If you read "12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power", you may have noticed that suggestion #7 recommended that you take a compound called "Huperzine", and mentioned Chinese herbal mix "Tian Chi" as a source of club moss, since club moss contains natural levels of Huperzine. But that article just [...] See omnystudio.com/listener for privacy information.

3 Maalis 201226min

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 Feb 29, 2012 free audio podcast: The Effect Of Alcohol On Your Physical Performance. Also: quick and healthy celiac fuels, preparing for a "pump and run", is MCT oil better than coconut oil, HIIT vs. Cardio, tips on Patellofemoral Syndrome, Seitan protein, lowering high blood pressure, exercise induced asthma, nocturnal penile tumescence from increased testosterone, and is Curves better than a traditional gym. 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... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net If you are a triathlon coach or personal trainer - e-mail Ben (ben@bengreenfieldfitness) your mailing address. He has something special to send to you. Ben mentions that he's been using "Coconut Manna" more, and he loves it. Grab some here! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You can lose 10% of your body weight during an endurance event and still do really, really well. One of the best articles I've ever read about overcoming cravings. Fruit is not fattening. ----------------------------------------------------- Listener Q&A: Audio Question from Joe: What are your thoughts on alcohol during the training/racing season? And Brenden asks: I love beer, yet clearly understand how bad it is for my athletic performance and sleep cycles. I try to only drink on the weekends, yet sometimes find myself drinking one or two during the week. What is a safe number per day? Zero? LOL. I guess my question is, will I lose workout and fitness gain by drinking 12oz everyday? You get the picture. What type of rules do you have for yourself? Audio Question from ???: Wants some suggestions of quick and healthy foods to consume after a 5k running race to stop him from feeling nauseous and faint. Audio Question from Andrea: Wants advice on fueling for a "pump and run" event. Audio Question from Chuck: Wants to know more about MCT Oil. Audio Question from Jean Luc: Is there an easy formula to translate training "Short and Fast" vs. "Long and Slow". Audio Question from John: Looking for some advice and exercises to do while healing from Patellofemoral Syndrome. ~ In my response to John, I mention Capraflex and also Rock Tape. Audio Question from Tim: What do you think of Seitan as a protein source for vegans? Audio Question from Tom: Vegan runner who eats well and takes CoQ10, Hawthorn (ect…) and still has high blood pressure. What else can he do? ~ In my response to Tom, I mention heart rate variability testing using the emWave. Audio Question from Clay: Wants some help with his exercise induced asthma (beyond his inhaler). Kyle asks: This is a totally serious question, I saw this mentioned in a discussion about over training. Is there any basis behind the theory of nocturnal penile tumescence being an indicator or not of testosterone level, and possible being over trained? Ian says:How effective are Curves Women's gyms from both a weight loss and fitness point of view? My wife's main goal is weight loss at the moment so she wants to know if she'd be better off hitting a gym with a pool, treadmill, bike, classes, etc and losing her Curves membership. Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== 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):See omnystudio.com/listener for privacy information.

29 Helmi 20121h 24min

Ben has had a very busy week (including a training stint at Giant's stadium for Team Timex) and there is no podcast this week! But we encourage you to go back and listen to "Episode #183: Are Your Hormones Out Of Whack?" and Ben's recent interview with John from UrbanVitality.com called "Why Fat Is Good". [...] See omnystudio.com/listener for privacy information.

22 Helmi 20125min

When I published the Superhuman Food Pyramid last week, I received many questions about why fat is at the base of the pyramid. In this audio, you'll learn about why fat is good during my interview with John from UrbanVitality.com. You instantly get my Superhuman Food Pyramid for free when you share on Twitter or [...] See omnystudio.com/listener for privacy information.

16 Helmi 201221min

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 Feb 15, 2012 free audio podcast: Are Your Hormones Out Of Whack? Also: which type of coconut milk is best, bike workouts in a hotel, choosing the best (elliptical) chain rings, which fats are the healthiest, is sugar free dark chocolate ok, controlling the urge to snack at work, stress incontinence in female runners, increased heart rate in heat and humidity, correcting an estrogen imbalance, and how much to workout while lowering cortisol levels. 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... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Call out for Testimonials -  Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc...)? Did you train/rehab with Ben's help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book! Curious about what a stool/GI test involves? Ben announced that he recently did this GI Test. Check out his results  & explanation of results. Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: Time to chalk up yet another success for fish oil - maintaining strength as you age. Here's why that Snickers bar is so much more tempting and tasty when you're low on sleep. 150 minutes of exercise a week is probably NOT enough to prevent diabetes. In trained subjects, 2 minute rest periods have allowed for just as much strength development as 4 and 5 minute rest periods. I wish studies like this would look at more than just weight loss (i.e. blood glucose, triglycerides, HDL, etc.) ----------------------------------------------------- Listener Q&A: Audio Question from Rick: What coconut milk brand or type should he buy? Can or carton? Also wondering about Rhabdomyolysis from intense workouts? Side effects? ~ In my response, I mention coconut cream concentrate. Audio Question from Craig: Traveling a lot between now and the first race of the season – how should he prepare in a hotel for the bike leg of the tri? ~ In my response, I mention Tabata sets, power intervals and long hard rides. Audio Question from Joe: A few questions about choosing the best elliptical chain rings. ~ In my response to Joe, I reference my comprehensive discussion in podcast 159. Bilal asks: Someone whose opinion I trust and value forwarded me your recommendations on the food pyramid. I am a bit puzzled by your recommendations for fat, especially items like ghee that are incredibly high in saturated fats. Olive oil makes a lot of sense as a clear alternative. Can you point me to some scientific studies on which your recommendations are based? I may have the complete wrong model in my mind and I'd like to be better educated on such nutritional issues. Alex asks: I found a sugar free dark chocolate in the supermarket today and I checked the ingredients, which sounded OK but not sure about a couple of them. It has "70% cocoa solids, 15% polydextrose (soluble dietary fiber), erythritol, soy lecithin (emulsifier), vanilla flavour and stevia". I know your opinion on soy lecithin from the recent protein powder podcast but I'm not sure about polydextrose and erythritol. My Google searches didn't show them as too bad. Are they? David wrote: I'm an active athlete and eat a paleo based diet; however, I work a pretty sedentary and sometimes a pretty boring job, and even though I eat "healthy" foods, when I'm at work I can't seem to stop eating. On my days off I eat minute amounts in comparison. Do you have any tips to help me control my eating while at work? ~ In my response to David, I mention the following resources: 5 ways to suppress your appetite without taking any special pills or capsules A simple six step system for eliminating food cravings 12 dietary supplements that can massively control your most intense carbohydrate cravings Episode 160 full transcript Lori asks: Can you talk about stress incontinence in women runners? What is your opinion about bladder sling procedures to 'fix' the problem. (Assuming it's a skilled surgeon.) ~ In my response, I mention biofeedback, and http://bcia.org for finding a qualified practitioner. Oyvind wrote: I am a spinning instructor and I often coach interval training during my classes. I coach my class at which intensity level they should aim for during the session and everybody has a heart rate monitor. With a full house and high intensity, the temperature and the humidity in the room rises. Do you know by how much the heart rate can increase at different intensity levels due to high temperature and high humidity? A "ballpark" figure would be sufficient. And also, as an instructor, I shout out instructions and at the same time I work out myself. Do you have any input as to how much the heart rate can increase due to my shouting? Finally, do you have any experience in using AcidZapper, a supplement for lactic acid buffering? Do they work and are there any research backing this up. ~ In my response, I mention Extreme Endurance. Rick asks: I recently tested my hormone levels through a saliva test kit. Results came back with a low progesterone (Pg) to estradiol (E2) ratio being low at 11.49, suggesting I am estrogen dominant. I was subsequently prescribed topical progesterone to correct this imbalance. My question is: what would you do to correct an imbalance of this nature? Would you supplement with the topical cream as recommended or with something else? Are there any side effects you'd be concerned about by taking progesterone cream? I am an active 34 yr old male with no major health conditions… and I know you are not a doctor :-) but advice is very valued! ~ In my response to Rick, I mention an estrogen detox. Amanda wrote: I have not had a menstrual cycle for 2 years. I have been seeing a naturopath the last 6 months and we are doing various treatments, like taking Progesterone and other hormones/supplements. This last visit we went over test results and my Cortisol levels are through the roof. To decrease the levels of cortisol she asked that I ONLY do Yoga 7 days a week. Exercise is one of the most important parts of my life and to go from what I have been doing to only Yoga is devastating (I know I need to gain perspective on this). My doctor and I talked through some options and she said it was ok to run 3x week at 10 min/pace for 20 minutes and then Yoga. That is only 2 miles! Ugh! I would love your opinion on "non stressful" exercise to do. I guess I am just looking for guidance on what a week would look like for exercise I can do to feel like I am getting a workout/not losing muscle tone but not hammering my body. My husband and I want to start a family soon so I need to get the no menstrual cycle issue figured out. ~ In my response to Amanda, I recommend she listen to an upcoming podcast episode with Janet Alexander at www.enduranceplanet.com Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== 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):See omnystudio.com/listener for privacy information.

16 Helmi 20121h 22min

One of the most insightful and informative books that I read this month was "Vitamin K2 and the Calcium Paradox". It was written by Kate Rhéaume-Bleue, N.D. (pictured below) , a naturopathic physician and Canadian expert in natural medicine. Vitamin K2 was actually something I mentioned in "12 Mental Performance Hacks: A Cheat Sheet For Boosting [...] See omnystudio.com/listener for privacy information.

10 Helmi 201215min