Episode #180: Does Fiber Help You Lose Fat?

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In this Jan 25, 2012 free audio podcast: Does Fiber Help You Lose Fat? Also: is gum good for you, gluten free products and insulin spikes, glycemic index vs. glycemic load, dairy free probiotics, how much salt is enough, treating bone bruises, is donating blood actually beneficial for men, nipple fat, and is the African Mango really that great?

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Special Announcements:

The Ben Greenfield Superhuman Food Pyramid - now available for download!

Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter.

The GI stool test that Ben mentioned taking - from the comfort of his own home.

Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck!

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News Flashes:

• Any pill that has same effect of exercise has to raise your eyebrow...shortcuts often dangerous.
• Reason not to worry if you're doing a triathlon and need to just "jump in the water and go" with no warmup.
• Running or bicycling just doesn't cut it when you get older ­ you need to work any muscles you plan on keeping.

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Listener Q&A:

Audio Question from Fibre1Girl: What do you think about Fibre One Cereal and/or other high sources of fibre.

Audio Question from Ron: Does gum help with memory and muscle reactions.

~ In my response to Ron, I mention the Spry gum I chew every day.

Andres asks: Your podcast about wheat was pretty amazing. I was shocked to hear about the ability of gluten free products to raise blood sugar the way they do. My question is when Dr William Davis spoke of wheat he mentioned that all forms of grain are inflammatory. Does this include those types of grains thought to be "healthier" like quinoa, millet, amaranth, etc... And, if so, what are healthier options to substitute with? Does coconut flour also cause the same physiological effect on the body as well?

Steph wrote: I have a question about high glycemic index foods, are they the main cause of the obesity epidemic and all the disease around and should people be watching that more closely almost rather than their calories? Also if I were to limit my carbs how many grams would you say I need per day I am 22 years old 5"4 and 122 pounds and I am quite active!

Kim asks: What amount of pro-biotics is optimal? I have a 'green food' mix that contains 200 mg of dairy free l.acidophilus, B.longum, L.Casei, Rhamnosus. My reason for asking is that I'm considering cutting dairy out of my diet (due to possible allergy) and want to make sure I don't miss out on these healthy pro-biotics!

Scott writes: I'm in my 50's and tend to sweat an extreme amount and wonder if you recommend a salt supplement to add to my electrolytes. I generally use Heed but the sodium amount is minimal. I've heard unbleached or black salt mixed into a glass of water before a workout or event could help. How many mg's of salt per day is advisable.

~ In my response to Scott, I mention my podcast interview with Dr. Tim Noakes - and also talk about www.therightstuff-usa.com and Millennium Sport's "Athlytes" from www.millenniumsport.net.

Jason says: After completing my first marathon, I noticed pain in top of my left foot. Upon review with a podiatrist, I was told I have a bone bruise in my Second Cuboid. I was given some cream to reduce swelling and was told not to run for 6 weeks. I was given the OK to ride a bike, use an elliptical and lift weights. 6 weeks have gone by and I still have a bump on the top of my foot but I have no pain in my foot. Any ideas on how to reduce or eliminate this bump? Any supplements that can aid in the healing of a bone bruise?

~ In my response, I mention episode #133 about pain on the top of the foot and I also discuss Capraflex and lactoferrin.

Avi wrote: I had a question regarding men donating blood. Other than being a gracious thing to do for those in need, I've heard it's a good thing for men to donate blood every once in a while because of the build up of Iron in our blood. Is there any truth to this and would you recommend this from an overall blood and heart health.

Johny wrote: I do not have man boobs. I have a proper chest shape and I'm working out heavily at the gym. I'm 21 and am slowly gaining muscle mass. My problem is that I have fat around my nipples. It does not show anywhere else on my chest, only around and on my nipples. One is quite a bit bigger than the other. It happened like this: when I was very young, I hurt my nipple by touching it too hard and then I tried it on the other one also... I don't know what I was thinking! It has been very embarrassing for me now and it has been more than ten years. I have a good chest and body tone but am now not able to even wear a tight t-shirt. Please help me. Should I go for liposuction only or is there any other way. Will it go naturally? When I was not working out it seemed pretty invisible (to some extent) but now that I have muscles in my chest, the fat in the nipples shows and is a little awkward and I wear vests to hide it. I wanna get rid of this nipple fat, Ben. What do I do ?

p@ul asks: Any truth to the benefits of African Mango Irvingia Gabonensis? Any caveats to its use? The first person I thought to recommend it has adult onset diabetes. I was thinking of myself, too: I have a family history of diabetes but I have not been diagnosed with it. I don't need to lose weight. I'd consider it if increased HDL.

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