Boundless Life

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. 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 Feb 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 Feb 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 Feb 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 Feb 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 Feb 201215min

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. In this Feb 8, 2012 free audio podcast: What Does It Feel Like When You're Overtrained? Also: abnormally low heart rate during exercise, the benefits of holding a position (isometrics), transitioning to "barefoot" running, is calorie "banking" effective for bulking up, the best exercises for maintaining bone density, can you make up for lack of sleep with exercise, treating pre-event illness, exercise equipment for kids, how wheat effects your brain, and nutritional advice for cancer patients. 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 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: Update your Ben Greenfield Fitness App - to get the latest version for iPhone or Android, delete the app and reinstall it. Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. The REV Diet - is the "eating protocol" that Brock is following right now. 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: I'm becoming more and more convinced that late night carbs aren't an issue IF you're controlling calories during the day. Good proof that you should get massages (or use a foam roller). Ride a bike hard for 45 minutes and you bump up your metabolic rate for 14 hours. If you're working out in fasted state, taking amino acids before can vastly improve results. (This is Ben's recommendation for Branched Chain Amino Acids: Recoverease and for Whole Amino Acids: MAP Master Amino Pattern) ----------------------------------------------------- Listener Q&A: Audio Question from Stewart: Wondering why he can't get his heart rate to go high and if that is a problem. Audio Question from Pete: Wondering about dips and what the purpose of holding a position is. Dan asks: You recently mentioned that you tried and enjoyed Vibram's KSO Trek. I have been a fan of the Fivefinger lineup for a few years now and have done two off-road Tri's in my Treksports, as well as a trail 1/2 marathon in my KSO Trek's. I was wondering where you would draw the line in regards to usage and distance. Would you not recommend VFF's (Vibram FiveFinger's) or other minimalistic "foot-gloves" full time? Do you think mixing up VFF's with your typical "sneaker" is a good idea for training? I have learned that form is very important, but anytime I put a normal sneaker on now I feel like I am running on marshmallows and I am setting myself up for injury. ~ Here are the KSO Trek's I'm using right now. Brandon asks: What are your thoughts on calorie banking/cycling for a bulking regime? Is "banking" something to do in the future on rest days? What would happen if I took a few days (like 1 weekend) to "bank" calories without exercise? Will a metabolism slow down quickly enough to turn those calories into fat without the stimulation from weights/HIIT on a daily basis? (Meaning I should keep extra calories to exercise days). Would you recommend calorie cycling for bulking like you recommend for weight loss plateaus? Kathy asks: I'm a 42-year old female, and I enjoy endurance training. I started cycling a few years ago, and then got into triathlons. I did a few Olympic length races, and even managed to win my age group! But I decided to skip triathlon training this year, as I'd like more time for other personal goals. I'm focusing on cycling, but I like running and swimming, and some variety in the routine is fun. If I'm going to eliminate one, which should it be? My main fitness goal is to improve my cycling: the faster I ride, the more fun I have! And I'll be training for a Gran Fondo in the summer. My secondary goal is to lose a few pounds. Not only will this help my watts/kg (right now at about 3.3), but, as I've gotten older, it's more of a struggle just to maintain the same weight and not creep up. I lift weights once a week religiously, due to previous knee and shoulder injuries, and sometimes mix in some plyometrics. Swimming is very relaxing, and I like balancing the cycling with the upper body workout, but, as an older female, is running more important? I'm not sure if lifting once a week is enough to maintain bone density. Bret wrote: I was having a discussion with a group of my early morning (5am) workout buddies. If you have the choice, is it better to get a full night’s sleep or to get in the workout? Lack of sleep causes a myriad of issues, fatigue, cortisol release, etc… does a workout trump the negative effects of no sleep/lack of sleep? ~ In my response to Bret, I mention my previous podcast on polyphasic sleeping. Josue wrote: I have been training for the last 17 weeks for a cycling event on January 27, I have put a lot of time, effort and money into it. I have been really sick for the last 2 days with sinus, flu, cough, and everything in between, the good thing is no diarrhea or vomiting. What recommendations can you give me and do you feel that everything is down the drain? By the way, is a 3 day event, 375 miles and is the first time I do something like this, I am by no means a professional!!! I'm a bit desperate and everyone has a different answer, I figure you would have the correct answer. ~ In my response to Josue, I mention Oil of Oregano  and Enerprime. Robert asks: We have a daughter who was 2 months premature. During her hospital stay she got meningitis and was close to death. She is now 7 years old and may have a slight case of cerebral palsy, but has not been diagnosed by her doctor. We had noticed she was very stiff on her left side. Her doctor recommended a physical activity to help her development. She has been in gymnastics for about two years, and we see a very noticeable difference. Her routine is basically a lot of stretching, running, body weight exercises etc. How can we design a system or workout for children to do ourselves what the local gym does. Why should we pay someone when we can have her run, stretch, do pushups, sit ups, pull-ups etc., right here at home and include our other children and ourselves. Eric asks: I really enjoyed your interview with Dr. Davis regarding the consumption of wheat. Prior to listening to the episode we eliminated wheat from my son's diet after dealing with some behavioural issues and have seen a definite improvement. The improvement was so great we have begun to eliminate it from the rest of our diets as well and the info presented by Dr. Davis further solidified that decision. I was wondering if after your interview if you have any intentions of reducing or eliminating wheat from your diet? If so, it would be interesting to see what improvements you notice as you are so in tune with your health. Ferdinand asks: Just had a friend tell me that he was diagnosed with liposarcoma cancer. This particular cancer is quite rare and thus the best treatment from the medical point of view is really unknown. I pointed him to a few podcast episodes that cover cancer treatment via nutrition, but I wanted to see if you could run down a few specific things that you would tell someone if they asked you for advice on combating cancer through nutrition and exercise. ~ In my response to Ferdinand, I mention The Burzynski Movie. Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [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.

8 Feb 20121h 19min

Do you work at or own a corporation? Do they have a corporate wellness program? If so, do you have any clue if it's run the correct way, or if it's just making you sick and fat? In truth, there are few investments you can make that provide you with a higher return than a [...] See omnystudio.com/listener for privacy information.

3 Feb 201217min

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. In this Feb 1, 2012 free audio podcast: Why Your Back Hurts. Also: a functional obstacle course, is hot yoga good, fuelling for a mid-day race, drinking only when thirsty, how to know when to end a work out, help for nerve damage, lifting with scoliosis, and training for wilderness first aid. 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 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: Check out this funny endurance video - in which Dave Erickson and I put a Timex Run Trainer through a torture test in a re-enactment of the John Cameron Swayze Timex commercial - "Takes A Lickin and Keeps On Tickin". 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. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: Here's a great image, if you've ever wondered how many carbs you need to eat to do really well at an endurance event. Starvation can cure type II diabetes. ----------------------------------------------------- Listener Q&A: Audio Question from Kumar: Wants to know how to solve his lower back pain. ~ In my response to Kumar, I mention www.runwithnopain.com Audio Question from Kent: Looking for ideas for an obstacle course based on real fitness principals. Audio Question from Megan: Wants an opinion on Bikram Yoga. ~ In my response, I link to this Huffington Post article on Yoga and Weight Loss. Audio Question from "Nooner": Looking for fueling advice for a 70.3 that starts at noon. Dan wrote: dr. noakes says to drink when you're thirsty. makes sense. no reason to drink more than your body needs from a hydration standpoint. but what about reducing the risk of rhabdo and acute renal failure in endurance events? i'm an ultrarunner training for the leadville 100 this summer and i'd hate to wind up in the hospital because i didn't drink enough during my race. i can see a benefit in this situation to drink beyond my basic hydration needs. ~ In my response I mention the article "Athletes: Obey Your Thirst". Angel says: How do I know If I am working out enough or to much? Most times, when the workout video ends (The Daily Burn - where I found Ben) or I finish what I am doing, even though I am trembling, I want to do more. Is the trembling saying that's enough? Aren't I suppose to go till failure? Often if I work out that a.m. I want to work out again p.m. But I hear things about over training etc. I don't know where the line is. Should I go till I am a puddle in the floor or stop when the video stops or the written sets are done? How do other people judge? ~ In my response to Angel, I talk about Rest Wise. Robert asks: 20 years ago, as a weightlifter, I herniated a disc and a pinched sciatic nerve resulted in severe leg nerve pain and foot drop. Surgery and PT got rid of the pain and most of the foot drop to the point where I can walk and run but not do too well moving my toes or lifting my foot against weights. Now as a triathlete, this limits me in two ways -- 1) in the affected leg my leg strength, particularly in the calf, ankle and foot, is weak. This affects balance and eg cycling power. 2) at higher speeds of running, my foot can’t keep up with my cadence and tires quickly. Beyond the normal strength training and PT exercises, do you think there is any way of stimulating nerve regeneration, which is the source of the problem. I realize this is the holy grail of addressing paralysis, and I am 20 years into this injury, but I was thinking that with all your research perhaps you have come across supplements or other promising techniques that help with nerve damage resulting in muscle weakness. ~ In my response to Robert, I recommend www.shopcompex.com and also my recent article about psychostimulants. Colin asks: When I was in my teens, I was diagnosed with moderate scoliosis in my lower back and had to wear a brace for a couple years. I'm now 31, and I haven't had any real issues since then despite keeping an active lifestyle that includes running, swimming, weightlifting, skiing, and tennis. The only time I feel discomfort is when I try to perform traditional "main lifts" that place stress on my lower back, like deadlifts and any weight-bearing squats. I don't want to hurt my back, but I also don't want to miss out on the benefits of these kinds of full-body movements. Do you have any suggestions for alternatives? Any help would be much appreciated! Tommy wrote: Does your weight affect your power output on a stationary bike? I know it affects your power output climbing hills, but how so on a stationary bike? For example if I'm setting up my weight on a cycle-ops is it only for calorie expenditure? Also, what's with the deal with professional cyclist freezing their bodies before races? Is this an anomaly, or is this a new pre-race "warm-up?" ~ The article at Outside Online. Ed wrote: I am working on becoming a trainer for wilderness first aid. It will include search and rescue and getting the injured person to an extraction point. Occasionally Very Physical. My question is, in an effort to be in better shape than the students, how should I train and what should I be doing in terms of nutrition? I was hiking 3 miles every other day in the hills in our area with a 40 lbs pack. This training helped out a lot with a two week course I went to. I'm 49 and in pretty good shape but want to know more about dietary needs for strenuous hiking. My knees don't do well with running but the hiking works out OK. Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [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.

1 Feb 20121h 10min