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https://bengreenfieldfitness.com/264 Dec 18, 2013 Podcast: Natural sunlight replacements, how to fix heel whip in runners, how to squat better, fast muscle gain tips, do calf sleeves help, what is the best workout gear, and why Africans win marathons. Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form... but be prepared to wait - we prioritize audio questions over text questions. ----------------------------------------------------- News Flashes: You can get these News Flashes hot off the presses if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+. One of the BEST articles I’ve recently on sun and circadian rhythms. Research that highlights why you can’t just go popping Vitamin D supplements without covering your other fat soluble bases too. Add a couple teaspoons of this zinc oxide to your favorite lotion and VOILA! Natural 20SPF sunscreen. Amazing: caffeine taken as close as SIX HOURS to sleep still disrupts sleep! The “Cadillac” of squatty potties. Pot + Phenocane anyone? How to enhance the effects of marijuana with natural anti-inflammatories. ----------------------------------------------------- Special Announcements: It's Ben's birthday at the end of the week! If you want in on the birthday celebration savings/giveaways, make sure to go to giftfromben.com and sign up. Want a done-for-you coaching package with Ben? Check out the new Black Box Coaching Package. Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle. Ben's new book has been released. Order it now and get entered into a raffle for over $5000 in swag! Just visit BeyondTrainingBook.com. Don't forget to go to AudiblePodcast.com/Ben to get an audiobook of your choice, free, with a 30-day trial. After the trial, your paid membership will begin at $14.95 per month. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - leave your review for a chance to win some! ----------------------------------------------------- Listener Q&A: As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Natural Sunlight Replacements Anne says: She recently moved into a new office space that does not get much sunlight. Is there a sunlamp, supplement, or anything else she should take or do to minimize the negative effects of not seeing much sunlight during the day? In my response I recommend: -Blue Light boxes such as Nature Bright Sun Touch or Omega SAD Light Therapy Device (look for 10,000+ lux) -Vitamin D Supplementation at 2000-4000IU/day How To Fix Heel Whip In Runners Celia says:She is wondering what exactly is a medial heel whip and what are some of the mechanics behind it? What can she do, without spending a bunch of money getting her gait analyzed, to remedy it? In my response I recommend: -This video on Exercises To Correct Heel Whip -Swim, bike or run video analysis with Pacific Elite Fitness How To Squat Better Eric says:He wants to improve his squat. He saw the video of you in a speedo and goggles doing a very deep squat and wants to know how to achieve that... is it the goggles? In my response I recommend: -My article on increasing mobility -Kelly Starrett's Supple Leopard book -Rumble Roller Foam Roller Fast Muscle Gain Tips Joe says: Joe is having trouble gaining weight and size. He has always been on the skinny side and he would really like to bulk up and put on some good mass. He is 5'10" and weighs 155lbs. Todd says:He is a very active, 46-year-old, 158lbs pretty active, works all day, does hot yoga 5 days a week and wants to put on 8 pounds of muscle. He rarely has time to eat enough to gain weight. Wants to know what exercises he should be doing at the gym (has limited time) and is wondering what he should be eating, when he has time to eat (he has Bulletproof Coffee every morning). In my response I recommend: -The Mass Gain Program that Brock, myself and other endurance athletes are using to put on muscle -This Muscle Gain Pack -These metabolic rate calculators Do Calf Sleeves Help? Nicki says: She has seen a lot of people wearing calf sleevesfor running and is wondering if there is any research that shows any benefits from them? What do you think of them? In my response I recommend: -110% Compression Gear (use 10% discount code GREENFIELD for free shipping) What Is The Best Workout Gear Robert says:He wants to get in shape but with all the stuff out there today, he is wondering about which machines, free weights or kettle bells you favour? He has heard you mention Medex before but what else do you like? In my response I recommend: -ARXFit -GymStick-FIT10-MostFit Suspension Strap -Perfirmer -Mini bands -Stability Ball -Elastic Exercise Tube -Adjustable Dumbbells -Elevation Training Mask and/or Powerlung -Weighted Vest Why Africans Win Marathons Sol says:The Kenyans (Moroccans and Ethiopians) keep sweeping the New York City Marathon on both men's and women's divisions. Everyone has their own opinion about what makes Africans marathon winning machines and would like to know our opinions. In my response I recommend: -This "Cut & Run" podcast from RadioLab ----------------------------------------------------- -- And don't forget to go to BenGreenfieldFitness.com/love! -- 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! Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. Buy this track now!See omnystudio.com/listener for privacy information.

18 Joulu 20131h 34min

In lieu of Ben's recent Thailand Poomergencies, which you'll learn all about in an upcoming post this Friday - and the fact that Ben is currently presenting LIVE at CreativeLIVE (click here to tune in now for free) we bring to you one of our most popular pooping episodes from the podcast archives. Enjoy! --------------------------------------------- I have a confession: I poop once per day. One smooth, silky, glorious morning movement, and then I'm done. And I don't really think about number 2 at all until the next day. It's quite convenient, actually - especially compared to my old days of hitting the head a handful of times during the day, occasionally straining, always feeling like I had something "still inside", and having to deal with a bit of bloating to boot. Not anymore, baby. One key to this pooping revolution is revealed in a popular article I wrote last year called "How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon". In that article, I tell you about the shocking results of my switch to proper pooping mechanics (squatting to poop instead of sitting to poop), using something called a "Squatty Potty". As a matter of fact, one of these Squatty Potty devices now resides in every bathroom in my house - I own a white wooden model, a white plastic model and a quite fashionable bamboo model. The gist of that whole squatting discussion was that your body is meant to be in a squatting position to properly eliminate stuff from your colon, and when you’re sitting (as most Westerners mistakenly do), you put upward pressure on your rectum, creating a "kink" that keeps much of your poop inside (or at least makes you strain a lot harder as you try to push it out). But when it comes to learning how to poop the right way, there are some tricks that go way above and beyond simply squatting to poop. So today, in my discussion with certified health nut and former male model Troy Casey, you're going to learn exactly what those tricks are, and ensure smooth bowel movements and banished constipation forever (and I have a hilarious video for you at the end of this post)... During my discussion with Troy (pictured right), I ask him: -What is the best way to take a poop? -How do minerals and hydration play a role in healthy pooping action? -What are some ways to get you pooping if you're constipated? -How do you "clean the poop shoot"? -Are colonics good? -How does what you eat affect your poop? -What does a healthy poop look like? -How does an impacted colon affect the whole system? -Why is pooping properly so important for overall performance? -Why is pooping properly so important for overall health? It turns out even though we both squat to poop, and we both avoid intestinal irritants like wheat, soy and commercial dairy, it turns out that Troy and I actually have two different approaches when it comes to supplements or herbs for taking a good poop.Here's a synopsis of our two different approaches: Troy's Better Pooping Regimen 1. Dr. Schultz's Intestinal Formula - Troy refers to this as "drain-o for your digestive tract". It apparently stimulates and strengthens the muscular movement of the colon. The ingredients include aloe, senna and cascara sagrada. I've personally never used it. 2. Clay - yes, literally edible earth. It is supposed to have a detoxifying effect, and is also a rich sources of minerals. And you just eat the stuff. Once again, something I haven't personally used, but Troy swears by it. 3. Fiberzon Herbal Colon Cleansers from the rainforest - OK, this one is a high fiber supplement. I tend to side with Dr. Konstantin Monastyrsky when it comes to high fiber (he wrote this article on BenGreenfieldFitness about why too much fiber is bad), and I feel the long term health effects may outweigh the short term pooping benefits. But Troy mentioned it, so I wanted to give you a link in case you want to try it! Ben's Better Pooping Regimen 1. Colorectal Recovery Program - In the article I wrote about how to limit the damage from antibiotics, you learn how use of antibiotics can completely nuke the healthy bacterial terroir in your digestive tract. It turns out that in my fight with MRSA last year, during which I was forced into a high antibiotic dosing regimen, I did some pretty good damage to the good bacteria in my colon - to the point where I could barely even fart because there was really no bacteria "down there". I was severely constipated for weeks and I searched desperately for a solution. With just 30 days of this Colorectal Recovery Program (designed by Dr. Konstantin Monastyrsky, who wrote the article about why too much fiber is bad) I was right as rain. I don't use this stuff any more, but successfully "jump-started" my pooping system with a month of it. 2. MagO7 - This is a blend of elemental magnesium from ozonated magnesium oxides, mixed with elemental potassium. Two months ago, my friend Drew Canole told me about it, I ordered some, and it's turned out to be quite successful for my pooping experience. This stuff has a potent stool softening effect, and I've been taking 5 capsules a night with a glass of water. So that I'm no overdoing the magnesium, I have switched my normal nightly dose of Natural Calm magnesium to about half as much, only taken as pre-afternoon nap relaxation dose. 3. CapraCleanse - Even though I'm not a huge fan of the high amounts of fiber in CapraCleanse, and hence do not use it on a daily basis (click here to see why I limit high fiber supplements), this is the one supplement that I've found to make a big difference if I happen to be consuming moderately high amounts of alcohol - which typically happens to me in party situations about once every month or so. I just pop 3-4 before drinking and 3-4 after drinking, and it not only has a good liver cleansing effect, but also eliminates the inevitable constipation that can occur with high alcohol consumption (click here for more of my natural hangover cures). Summary Well, there you have it. Those are quite obviously two different approaches to getting stuff moving smoothly - and I'll bet both would work for you (but with all due respect to Troy, I happen to be partial to my own personal pooping approach). Ultimately, nothing beats combining "squatting to poop" with a healthy diet that eliminates common digestive irritants and unhealthy processed foods. But I'm all about better living through science too, and if you struggle with constipation, bloating, or many, many toilet trips, you may want to consider implementing the supplement advice in this article and the practical stuff in the audio too. Questions, comments or feedback about how to poop the right way? Leave them at BenGreenfielfFitness.com. Finally, remember to check out AudiblePodcast.com/Ben to get an audiobook of your choice, free, with a 30-day trial. In the spirit of today's topic, I recommend picking up Clean Gut: The Breakthrough Plan for Eliminating the Root Cause of Disease and Revolutionizing Your Health by Alejandro Junger.See omnystudio.com/listener for privacy information.

11 Joulu 201355min

Have you ever wanted to be able to truly know if you're getting stronger when you train? How about how much force and power you're producing when you lift weights? You're about to discover how. In today's podcast, Brock(filling in for Ben Greenfield, who is off gallivanting about Thailand) interviews Matt Kuzdub, MSc CSCS and Lead Sport Scientist at "PUSH" about a product he and his team are developing, why it is an important advance in strength training methodology and the journey that got PUSH to where it is today. In the interview, Brock and Matt talk about PUSH, how to get stronger, and important considerations including: -If your nervous system becomes overtrained or overworked, force production at high velocity is going to decrease and you will begin to lose power. Until now, there was no way to effectively measure that. -When Ben is training himself or working with a client, there’s currently no done-for-you, simple way to get a quick glance at true force production and strength metrics in a quantified way. But now there is. -When you’re doing a tough strength workout, it can be very easy to hold back on strength - often because you don’t have a goal in mind or can’t measure your force production in real time. This allows you to overcome that obstacle. -Strength, speed and power are three essential elements that Ben describes in “Beyond Training” as some of the most neglected components of many training programs. This device allows you to set goals and measure all three. -This device has huge applications for coaches, trainers and even parents. During the workouts Ben does with his clients or kids, he could use this to track their development as they train for powerful, explosive sports like tennis, soccer, basketball, etc. Check out the PUSH page at Indiegogo, their youtube channel and of course their own website www.pushstrength.com. And, of course, if you have any questions or comments, leave them at BenGreenfieldFitness.com.See omnystudio.com/listener for privacy information.

7 Joulu 201323min

Straight from the Thanyapura triathlon camp in Thailand, Ben Greenfield tells you the top 5 reasons triathletes and endurance athletes get fat, and what you can do about it.See omnystudio.com/listener for privacy information.

4 Joulu 201348min

In this special podcast episode, I interview Amy and Deveren from PreNatal365.com. During our discussion we answer important questions like:  -How hard can you exercise when you're pregnant? -How can you get your body back after you've had your baby? -Are there exercises or quick fixes for morning sickness? -Can you do things like running and Crossfit when you're pregnant? -Are Kegel exercises the best way to get good abs after you've given birth? -And much more! Additional Resources Mentioned in This Episode: -Previous BenGreenfieldFitness podcast: "Can You Exercise Hard If You're Pregnant?" -Controversial article on a Crossfit pregnant mom -14 core exercises for pregnancy -Podcast on pregnancy with Cassandra Forsythe -Better Baby Book by Dave Asprey -Chris Kresser’s Healthy Baby Code -The FREE book "Business of Baby" at AudiblePodcast.com/Ben Do you have questions, comments or feedback about how hard you can exercise when you're pregnant, or anything else from this episode? Leave your thoughts at BenGreenfieldFitness.com!See omnystudio.com/listener for privacy information.

30 Marras 201351min

Meet Damien Blenkinsopp (pictured above), from Biohacked.net. Damien is a digital nomad who changes the country he lives in every 3 to 6 months. So he doesn't really live anywhere and certainly doesn't have easy access to the latest tech or modern amenities of life. Nonetheless, he's hacking and optimizing health and fitness at an extreme level and making it work. He even does things like test his blood, stay ripped, and eat Paleo in places you'd never think possible. In today's podcast interview with Damien, you're to learn exactly how he pulls all this off. Topics we discuss include: -How you can live a nomadic lifestyle... -When you travel, what kind of things should go on the airplane with you... -How to shop at the grocery store and eat at restaurants when you want to stay healthy... -A healthy traveler grocery shopping list... -How to know which restaurants to go to and what to order off the menu... -What nutrition supplements are best for travel... -How to get blood tests around the world... -The biggest mistakes people make when it comes to eating healthy and staying fit while traveling... -And much more! ----------------------------------------- Resources from this episode: -Audiobook: Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel -Biohacked.net -Online Visual Contrast Sensitivity Test -Superessentials -Activated Charcoal -Chlorella from EnergyBits.com (Use 10% discount GREENFIELD) -Grapeseed Extract -Wild Oregano Oil -Nascent Iodine -Caprylic Acid Capsules -Paleo Fitness book -SafariFit phone app Do you have questions, comments or feedback about how to stay healthy while traveling the world? Leave your thoughts at BenGreenfieldFitness.com!See omnystudio.com/listener for privacy information.

27 Marras 201343min

I'll begin with a quick story - and a warning that we're about to venture into the realm of "adult" oriented topics... ...a few months ago, I sat in on an online presentation given by one of my friends, Jordan Gray. That night, and for the week following this online presentation, I took massive action - as I usually do when I am exposed to new and exciting ideas. I began implementing Jordan's tips - and immediately my sexual performance went through the roof. My sex drive was amplified ten-fold. I became, as Jordan might put it, a "beast" in the bedroom. It even got to the point at which my wife asked me "What happened to you?" (and this was meant in a very, very good way). You're in luck, because today Jordan is going to share those same tips with you. I'll warn you that we really get down to brass tacks, and this is an explicit episode. Jordan's information is probably most applicable to males - but whether you're a guy or a girl, you're going to benefit bigtime from this episode (and women - trust me - you want to send your significant others over to this episode!). Jordan is a #1 Amazon best-selling author and relationship coach who helps people remove their emotional blocks, and get into (and maintain) thriving intimate relationships. He has worked with over a thousand students over the past five years, including married couples, dating couples and single men and women... ...and as you can probably imagine, has more wedding invitations from his former clients than he can keep up with! Jordan's books include: -How To Be The Most Engaging Person In The Room...Every Time -50 Powerful Date Ideas: Brag-Worthy, Cost Effective Dates From A Professional Dating Coach -The Introvert's Guide To Dating -Keep Her Captivated During my chat with Jordan, we discuss: -How to overcome the fear or nervousness of leading your partner into sex or being more "aggressive"... -How to ensure that communication channels are 100% open in your relationship... -Whether or not pornography can be used to enhance your sexual health... -How to breathe the right way during sex... -Whether you should go long periods of time without orgasm or ejaculation... -Which time of year you have the most sexual energy... -Special exercises you can do maximize your pelvic strength... -What kind of workouts, stretches and exercises to do before sex... -Relationship tips for introverted or shy people... -And much more! Do you have questions about how to get fit for sex? If so, leave your comments, questions and feedback at BenGreenfieldFitness.com!See omnystudio.com/listener for privacy information.

23 Marras 20131h

This recording is from Ben Greenfield’s Thanyapura triathlon camp in Thailand, and includes tons of important information about how to optimize your recovery and optimize your diet as a triathlete and endurance athlete.See omnystudio.com/listener for privacy information.

22 Marras 201359min