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

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 January 18, 2012 free audio episode: What Pharmaceutical Companies Don't Want You To Know About Statins. Plus: light therapy, what are super-carbs, how to cycle calories, milk for lactose intolerance, clear fluids before colonscopy, o-lifting, P90X and running, staying warm during a swim, and the effects of too much calcium. 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: Saturday, January 21 - 9am to 4pm - "Ben is speaking at the Total Transformation Health Expo" in Rose Creek, California! Go to http://tthealthexpo-eorg.eventbrite.com/ for more details. Tune is this Friday - Ben will be talking to the folks at Mt. Capra about their product DEEP2 30™. Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! ----------------------------------------------------- News Flashes: Follow Ben on Twitter to get all the news flashes this week and every week! ----------------------------------------------------- Listener Q&A: Audio Question from Craig: Asks about light therapy for more than just treatment of depression. ~ In my response to Craig, I mention these Gunnar glasses. Audio Question from Keith: Wants to know about "Super" Carbs (from an article in UltraRunning by Sunny Blende). ~ In my response, I mention this podcast episode on forefoot running with Danny Abshire. Matt asks: I run anywhere from 50 to 75 miles a week and weigh around 200lbs I would like to lose about 25lbs. what is the best way to do that while continuing my current training schedule? Is there a calorie deficit I should try to hit daily that will allow me to lose weight without sacrificing a lot of performance? Todd asks: I have been lactose intolerant all my life. I started triathlon recently and thought taking after-workout protein shakes would be a good idea. One problem, most seem to be dairy based. I get a massive headache and GI issues after drinking them. Same issues with fruit juice and now soy milk. Any ideas or suggestions for managing this and incorporating post recovery drinks into my routine? ~ In my response to Todd, I reference this podcast and also recommend probiotics, digestive enzymes, and the new DEEP30 protein or LivingProtein. Jeff asks: I am scheduled to have a colonoscopy and in part of preparation the colon must be cleared. So... the day before and the day of the procedure, I am allowed nothing but clear fluids. From a nutritional standpoint, are there specific fluids that would be of greater benefit to me? I am a hard training triathlete and nutritional effects on training are a concern to me. The procedure is on a Wed. I plan Monday to get a solid brick and moderate swim in and then do nothing Tuesday (start clear fluid diet), Wednesday (procedure) and Thursday. Any thoughts on type of fluid intake or preparation prior to and post procedure from a nutritional and exercise perspective. Bob asks: My question is on taking up O-lifting at the tender age of 45. Background: have a pretty demanding day job, so will be able to devote 2-3 sessions a week max to it. Am 6'4" tall & flexibility is a challenge. Am reasonably well versed in 3 of the 4 classic power lifts (Bench of 275 lbs. & good form; Standing Press of 140 lbs. & won't kill myself form; Deadlift of 370 & fair form; squat of only 235 lbs. with very shakey form when going to full depth). I would be very interested in both your general recommendations for making progress on both the snatch and clean & jerk, as well as your specific recommendations on the mobility work for O-lifting I should focus on for the necessary flexibility. ~ In my response to Bob, I recommend this video with Dan John. Al asks: I am a marathon runner and I am looking forward to trying your marathon dominator program in 2012. I am currently in my off season and I have been doing a combination of strength training using your 12 strength training routines for triathletes guide and doing cardio with mixing swimming, elipitical and bike interval routines. I just started P90X and I wanted to get your thoughts on the program and how it relates to my off-season running training. It does have a lot of volume with about 1 hour per day spent on focused training. ~ In my response to Al I mention www.marathondominator.com PowerFr0g asks: I've been swimming a lot in open water lately in preparation for a few Olympic Distance triathlons. After about 30-40 min spent in the water, my fingers and feet get numb and it takes about 30 minutes for the blood to go back into my limbs after I get out of the water and even when going straight on a bike ride or a run. I live in Australia, where it's currently summer. The water is about 18C /64F degrees, which is cool but not freezing cold. I haven't swam in my Tri suit yet but I want to get used to swimming without much buoyancy and want to train in open water as opposed to a pool (by the way, I haven't got this problem when swimming in the pool). I searched your site on how to improve blood circulation. In Episode #103, you mention the greyhound juice website. It seems the site no longer exists. Any other tips to stay warm after a swim or some tricks on how to get the blood rushing back into fingers/feet straight after a swim? ~ In my response, I mention this Ozone muscle-warming cream. Gordon asks: Under what circumstances would you recommend coming off doctor-prescribed statins? I have been taking statins for most of the last ten years and have come to believe that it is affecting my athletic performance, perhaps progressively. My high cholesterol appears to be hereditary - at least, higher levels persist even though I have an excellent diet and exercise regimen. Recently, I have begun to notice increased aching and loss of power during longer cycle rides (over 25 miles or so), longer delays in recovery, and a general stagnation in performance. I have noticed that during 2009, when I took a break from statins for about a year, my performance was higher/faster that year (by about 8%). Since going back on statins in 2010, I have not been able to ride as fast, and overall feel under-powered, especially during longer rides, with aching primarily in the larger upper leg and thigh muscles. When not taking statins, my overall cholesterol shoots quickly up in to the high 200s and my doctor has insisted that I stay on them (even though I have no other risk factors and am otherwise in great shape for 46). Based on my own experience, documented performance records, and some research into how statins affect athletes, I am considering coming off statins against my doctor's wishes. Do you have any thoughts or recommendations that might help me make this decision? ~ In my response, I recommend the website www.trackyourplaque.com. Kem asks: Calcium scores got me thinking. Could a healthy (as in lots and good) dairy consumption lead to artery in-elasticity and cause one's blood pressure to rise? 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.

18 Jan 20121h 13min

Are cell phones healthy? In this interview about how cell phone companies gamble with your brain, I interview Dr. Devra Davis, author of the book "Disconnect: The Truth About Cell Phone Radiation, What the Industry Has Done to Hide It, and How to Protect Your Family". What you'll hear may upset you, and if you [...] See omnystudio.com/listener for privacy information.

13 Jan 201229min

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? 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 January 11, 2012 free audio episode: Why Sweet Potatoes Are Better Than Regular Potatoes. Also: personal trainer credentials, setting race goals, bike to run equivalencies, tennis as triathlon training, can muscle fibers change type, ketoacidosis, and adrenal fatigue. 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: Wednesday, January 11 - 6pm PST - Official, FREE Tri-Ripped Workshop with Ben Greenfield - sign up at ustream to attend. Thursday, January 11 - 11:59pm PST - The Tri-Ripped.com launch. Get it at www.tri-ripped.com Thursday, January 12th - 6-7pm Pacific: "Eating For Endurance": In this USAT webinar, sports nutritionist Ben Greenfield will speak 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. Sign up to attend. Saturday, January 14 - 11am to noon - "Fat Loss & Fitness Open Forum" at Pilgrim's Wellness Institute in Coeur D' Alene, ID. Get more details at: www.pilgrimsmarket.com Saturday, January 21 - 9am to 4pm - "Total Transformation Health Expo" in Rose Creek, California! Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! Coming this Friday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect. ----------------------------------------------------- News Flashes: This is why I worked my left leg a ton when my right knee was injured last month. Here’s a good reason to work on your running form. Why VO2 max & lactate testing shouldn’t be used a sole means of testing or tracking performance. ----------------------------------------------------- Listener Q&A: Audio Question from Keith: How do yams stack up against regular potatoes as a fuel during a long run. Audio Question from Clienda: What credentials should she look for in a senior personal trainer. Audio Question from Shawn: Advice on setting race goals for the coming year. Audio Question from Matt: Is interested in how to swap a bike session for a running session (and vice versa). ~ Conversion factors for different cycling speeds: 10MPH=4.2, 15MPH=3.5, 20MPH=2.9, 25MPH=2.3, and 30MPH=1.9. Divide number of miles ridden by the conversion factor for your riding speed to tell you the equivalent miles of running at any speed. So for 20 miles on the bike at 10MPH, divide 20 miles by 4.2 and that results in the equivalent of 4.8 miles of running. This formula is for approximately 155 pounds. A larger cyclist would divide by a slightly higher number and a smaller cyclist, by a slightly lower number. Question from Jan: I heard you also play some mean tennis. I used to play competitive juniors and collegiate tennis before I injured my knee. That's when I discovered running (which was my favourite cross training activity back then) and then I eventually moved on to triathlons. I've been getting the itch to pick up my racket again and play a tournament that the company I work for is organizing. I'm a little hesitant to do that since I have already started training for the 2012 tri season. Although my first "A race" is in May (standard distance) and the tennis tournament is in March. What do you think? Are there any benefits that I will gain from playing tennis? Or maybe I'm risking my tri season too much? Carlos asks: Can you clarify something for me? When it comes to the muscle fibers we contain, can they actually change from one type to another OR do we just recruit one type more than the other based on the type of load? Peter asks: While home for the holidays both my Mom and Dad commented that my breath smelled like alcohol. However, I had not had anything to drink that day or several days prior. As part of our investigation I tested my blood sugar with my Grandpa’s machine and the results were normal. My Mom concluded that my body was producing keytones because I am not consuming enough carbohydrates. Having researched keytones online I realize this can be a serious issue. I work out frequently, 5-6 days per week. Recently I have been lifting and will be starting to train for a full triathlon taking place in April. Can you help me understand more about keytones, how they’re caused, and how I can avoid this training/fueling error going forward in my active life. Chris asks:My question is 2-fold, my dad has been struggling with what we believe to be adrenal fatigue. He has a whole host of symptoms and has been to all kinds of doctors over the past year and has had just about everything else ruled out. He has really worked on reducing stress and this has helped to some degree. Currently his diet is excessively high in carbs especially refined simple carbs. So, my first question is - do you have any specific diet recommendations for people with adrenal fatigue (supplements etc.), and secondly I am curious if you have written a book or have a good recommendation of a low-carb / whole-foods based diet for the general population. I am aware of your fuelling books for athletes but not sure if you have one for a non-athlete who really isn't concerned with fueling etc. One of the major issues with whole foods diet books that really bothers me is they seem to give fat a bad name. Closing music from "Her Toothbrush" by Brock Skywalker. Available on iTunes or at CD Baby. 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.

11 Jan 20121h 16min

Do you ever find your workouts to be stale, non-rewarding, boring, ho-hum, or anything else that is less than exciting? I may have a solution for you... ...ever hear of "gamification"? Basically, gamification involves giving game-like incentives to yourself (or someone else) to accomplish something – like using your phone to “check-in” to locations and [...] See omnystudio.com/listener for privacy information.

9 Jan 20129min

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? 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 January 4, 2012 free audio episode: "How To Eat Fruit Without Getting Fat". Also: returning to running, the "thrifty" gene, short quads from cycling, healthy beans, phytoestrogen, crank lengths, is periodization dead, recovering from a 2 day relay, ancient wheats & grains, and advice for a beginner triathlete. 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: New in 2012 - We've split up the podcast episodes into two separate sections: the Listener Q&A with Ben Greenfield and the Featured Topic with special guests! Ben's been using the Sufferfest cycling - pick up a copy by clicking here for the Sufferfest video downloads. Ben is now logging his daily diet & exercise sessions at: www.bengreenfieldfitness.com/innercircle <--get in now for a buck! Coming Saturday - "How Cell Phones Gamble With Your Brain: 7 Ways To Protect Yourself" - an interview with Devra Davis, author of Disconnect. "Eating For Endurance" - Thursday, January 12th, 6-7pm Pacific: In this USAT webinar, sports nutritionist Ben Greenfield will speak 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. Sign up to attend. Tri-Ripped triathlon training program - Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the program. Learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness.   Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. ----------------------------------------------------- News Flashes: Today's news flashes are a bunch of fun workout challenges Ben put together for New Year's... but you can do them anytime! #1: On December 31st: 100 Pushups or 100 Squats per hour from 8am to midnight #2: Celebrate 01/01/2012 by swimming 1 mile, running 1 mile and biking 20.12 miles. #3: Do this workout before you head out to your New Year's Party (allow 2 hours). #4: Cycle through each of these 10 minute workouts every hour or every two hours. #5: At 8am, do 8 burpees, 9am do 9 burpees, at 10am…you get the idea…and oh yeah, use military timing. What's a burpee? #6: Do 6 rounds of my "Body Weight Workout For Triathletes". #7: If #3 wasn't good enough, do this workout before you head out to your New Year's Party (allow 2 hours). #8: Swim 2012 meters as fast as you can. For added difficulty, do it with a bike tube around your ankles. #9: Take a cold shower on New Year's morning, then do this "Metabolic Body Weight Workout". #10: Do 2012 medicine ball slams by doing about 200 an hour on December 31. ALSO: Ben talked about some fancy toothpaste (powder actually) that he has been using. You can find it here: www.inneryu.com ----------------------------------------------------- Listener Q&A: Katie says: I recently found your blog because I was researching information on Tim Ferris diet "4 Hour Body". My main interest is in his opinion on eating fruit. I saw that you mentioned it a few times in different articles (you said not to eat fruit in the mornings if you are trying to lose fat). I'm wondering what your entire take on fruit is? I feel like fruit could really be a food for me that's a tipping factor - meaning I eat it, eat too much of it, and it completely destroys my fat loss attempts. I would hate to completely cut it out, if that leads to a lack of nutrients that are impossible to gain from other foods. Tina Says: A year ago I joined a "learn to run clinic" and achieved the "10 minutes run with a 1 minute walk" but as the distance progressed I found my self getting injured om my foot and hip. I took time to rest and strengthen my IT band (as you had suggested in my previous question "Clicking in my hip"). So, I stopped running, and just did some cycling and strength training. Then, when I felt I was ready to run again (after about a month off running), I started from the beginning, 2s and 1s, and progressed to 7s and 1s, I did a 5k and that went well, but I hurt my foot hurt again. The day after the run there was a burning sensation under my foot. So, I took more time off, took an adult learn to swim class, continued with cycling, strength training, and elliptical. Now, it's been three weeks, the burning sensation isn't in my foot anymore and I would like to start running again, my question is... do I start right back at the beginning i.e.: 2 minutes running, 1 minute walk or can I start at a 5 minutes run,1 minutes walk, or can I continue on from the 7s and 1s where I left off at? ~ Tina's original question about hip clicking was responded to in Episode #164. Livingstone says: I have been cycling for approximately 2 years and have made some significant gains using a structured periodization based plan. I train a lot on the road for Cross Country MTB. I have recently taken up the challenge of jogging for a bit of cross training as well as a quick morning session to trim my body fat down a bit. The problem I have is that my quads keep cramping. Not like an explosive, violent calf cramp but more of a consistent tightening of the muscles which make up my upper front leg muscles. It get so sore that I actually have to stop jogging and then it actually gets even tighter. Aerobically I feel great and just want to break out into a fast jog but my legs say NO! Can the quads muscles on cyclists get short from cycling? What could be the cause of my problem and can you suggest a plan to fix it? Dylan wrote: Is the so-called "starvation" gene, or "thrifty" gene, a myth? I'd like to start this year getting into competitive bodybuilding, but since no matter what I try I seem to be stuck at around 15% body fat, I was thinking of going on a very low-calorie diet. But you sometimes hear about the "thrifty" gene kicking in on starvation diets, making fat loss even more difficult. Is there really such a thing? What is the fastest way to go from 15% body fat to 5%? Bill says: My sister-in-law is taking Cross Fit classes and doing their diet. They tell her not to eat beans because it irritates the digestive track. Do you have any thoughts on this? I have always thought that beans are very healthy. Deborah says: I'm confused about phytoestrogens. Should I be avoiding them, or seeking them out? I am a 44 year old woman with a history of fibroids and atypical ductal hyperplasia in both breasts, so I'm quite concerned about managing estrogen. I would appreciate your views. Jeffrey asks: I just want to know your thoughts on crank lengths for triathlon. Currently I ride 175mm and I'm considering dropping down to 172.5mm. What are the benefits of doing this? Should I do this? I think I'm overcooking my quads with the 175mm cranks. ~ In my response to Jeffrey, I reference this crank length calculator. Graeme says: Is periodization dead? With the traditional view being: - build a base, focussing on aerobic, long, slow, fat burning, - then focus on more interval, muscular endurance, - then a short pre race peak phase. With the evidence pointing to HIIT being applicable for building aerobic base and also building VO2 and raising LT, can you just train with variations to interval training all year? Would that work? Are hard anaerobic or LT intervals as good to build a base aerobic foundation? Susan says: Couple questions. I am a triathlete currently training for my second Half IM race in April. I got talked into doing the RAGNAR Relay (in Arizona) at the end of February with my husband's team. This will include running 3x over the course of 48 hours, anywhere from 4-8 miles each time. How do I work this into my training plan and how do I fuel so that I have enough energy for each of the runs. I try to follow a Paleo(ish) diet due to stomach issues with gluten, so the all you can eat bagels and Gatorade would be a recipe for disaster. Sleeping will be an issue, as some of the runs are in the middle of the night and we only stop to sleep (either in the van or at a hotel) for 3-4 hours. Any advise as how to maximize my recovery so I am not trashed for my following week of triathlon training, and able to put forth a good effort for the team? ~ In my response I mention the supplements: MAP 30 minutes before, gel with amino acids during, proteolytic enzymes like Recoverease after. Sam asks: What is your take on wheat grass and the other grasses plus other sprouted grains? It seemed Dr Davis was tearing it all down so I am curious on your take and if you talked with him more and know more on his take. ~ In my response to Sam, I mention these studies: Toxicity of Einkorn Gluten and Alternative Wheat Cereals as Food Grains: Einkorn, Emmer, Spelt, Kamut, and Triticale CHEEK asks: I AM 48, FEMALE AND TRYING TO TRAIN FOR A SPRINT TRIATHLON. I CANNOT FIND ANY BOOKS OR INFORMATION ON HOW TO START FROM SCRATCH. I CAN RUN 5K. I HAVE TRAINED IN THE PAST AND RAN 10K BUT I HAVE NO BIKING KNOWLEDGE AND I AM JUST NOW TAKING SWIMMING LESSONS BUT AM A LONG WAY FROM 750 M. DO YOU HAVE ANY BOOKS OR CAN YOU RECOMMEND ONE THAT COULD PUT ME ON THE RIGHT TRACK WITHOUT WASTING TIME DOING THINGS THE WRONG WAY. ~ In my response to Cheek, I direct her to www.rockstartriathlete.com Closing music from "Prime Candidate" by Brock Skywalker. Available on iTunes or at CD Baby. 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.

4 Jan 20121h 26min

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? 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 December 28, 2011 free audio episode: "The Shocking Truth About Wheat" with Dr. William Davis. Also: fibre and fat, ankle weights for cycling and running, the Ben Greenfield food pyramid, l-arginine for performance, juicing, shin pain, achilles tendinitis, joint pain, and simethicone. 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: Coming in 2012 - We'll be splitting up the podcast episodes into two separate sections: the Q&A with Ben Greenfield and the Featured Topic with special guests! Wednesday, January 11, at 6pm PST: Join Ben Greenfield to ask your questions about the Tri-Ripped triathlon training program - learn how to swim, bike and run lightning fast, and have the ultimate triathlon body! Mark your calendar and attend for free at www.ustream.tv/channel/ben-greenfield-fitness.   Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! Support the Leukemia and Lymphoma Society and Brock's "goofy" marathon(s) by making a donation at bit.ly.goofybrock. ----------------------------------------------------- News Flashes: Yes, even with minimal rest periods between sets, you can still build significant muscle. The more endurance training you do, the worse your resistance training results. Exercise helps you make bone cells instead of fat cells! Here’s a reason to get good sleep if you’re injured or after hard workout. If you’re used to eating breakfast, then not eating it can really mess up calorie consumption later in day. ----------------------------------------------------- Featured Topic: The Shocking Truth About Wheat In this featured topic, Ben interviews Dr. William Davis author of Wheat Belly. Dr. Davis is a preventive cardiologist whose unique approach to diet allows him to advocate reversal and prevention of heart disease, and was also a guest on a podcast episode #60, "Why Do Healthy People Have Heart Attacks". During the interview, you'll learn: - Why you're not eating the same kind of wheat your ancestors ate... - Whether wheat bread is really better than white bread... - If wheat is ever OK to eat and if so, when... - Good substitutes and alternatives for wheat... - ...and much more! ----------------------------------------------------- Listener Q&A: Raminta asks: How does fibre help with losing fat? Is fibre that has been pureed equally effective as it is in its original form? For example - pureeing vegetables for soup as opposed to raw vegetables, or blending fruit into shakes? Christian says: What are your thoughts on doing cycling and running drills with ankle weights on? Will this speed up skill acquisition and neuromuscular development? Chuck says: Interesting discussion about the food pyramid of Dr. Weil (Episode #174). Maybe you could discuss what the Ben Greenfield food pyramid would look like? Also, have you seen the Bulletproof diet guidelines from the www.bulletproofexec.com and what are your thoughts on it? Eric asks: What is your opinion of l-arginine as a supplement? Googling around for information on NO and supplements that might help Nitric Oxide production, I quickly found l-arginine, and specifically "ProArgi~9+". They make some pretty bold (and yet vague) claims about helping everything from heart disease to endurance performance. What a coincidence - if I can get a boost in performance and help with any potential heart disease down the road - sounds like a no-brainer. Do you know of any studies that focused specifically on the effects of l-arginine on performance? Back when I was lifting a lot of weights, we often took amino acid tablets that contained l-arginine (and two or three others), is there any benefit to something like ProArgi-9, versus regular amino supplements? I did talk with my doctor on l-arginine - he did not feel that there was any significant risk, and since there were some potential benefits. It would be fine to give it a try. ~ In my response I mention Citruvol and Nitroceps from Millennium Sports. Ron Starrett says: My wife and I just got a juicer after watching the documentary "Fat, Sick & Nearly Dead". My wife is mainly interested in the "Reboot" program the subjects in the movie are doing. As an ultrarunner (training for a 100 miler) and endurance athlete, I am curious how I can use this tool to increase my fitness nutrition. Any suggestions on certain juice recipes or combinations to try? Or about nutrient timing? Listener Tony B. asks: I have a question regarding shin pain: I run about 20-25 miles a week and when I run I feel fine, but afterwards my shins are very tender to the touch. I'm wondering what I can do to alleviate the pain. ~ In my response to Tony, I recommend www.marathondominator.com Samantha asks: I get Achilles tendonitis on and off, year-in year-out. How can I avoid it in future? What exercises can strengthen this area? I'm from the UK so a lot of the products/supplements you suggest are not available. Shane says: I just completed my first Ironman 70.3 and wanted to say thanks to you. All your great advice definitely helped me get through the race. My question is about how to prepare for the physical stress and fatigue of longer races. During my recent Ironman 70.3 I felt great until the second half of the run when the joints in my knees and feet started to hurt. I had plenty of gas left in the tank and my muscles felt fine, the only thing that held me back was the joint pain. How can I prepare my body to cope with this better? My training consisted of lots of high intensity interval work as well as a longer ride (60 miles) or run (6-8 miles) each week. ~ In my response to Shane, I mention Capraflex. Skip's question:I have heard some people suggest using "GasEx" (active ingredient is simethicone) for gas issues during an Ironman. Is this generally a good solution for people? My case is different than most so more details are necessary - My large intestine was surgically removed due to severe ulcerative colitis and a "pouch" was created with the end of my small intestine. My "plumbing" is connected like everyone else but my capacity to store waste and gas is severely limited. Also, due to my altered plumbing, I cannot just pass gas like everyone else because I'll lose more than just gas. Is simethicone a reasonable solution or do you have other suggestions? Does this chemical raise other issues or limit performance? Closing music from "The Devil Went Down East Hastings" by Brock Skywalker. Available on iTunes or at CD Baby. 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.

29 Dec 20111h 36min

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? 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 December 21, 2011 free audio episode: eating for a long workout with Steve Born from Hammer Nutrition. Plus: shipping live bacteria, alcohol vs. sleep, clenbuterol, how much protein is enough, carb to protein ratios, cramping, getting enough vegetarian fat, water and digestion, too much sleep, and back to back marathons? 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: Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: This study says nitric oxide is muscle-building, but didn't mention that the NO group had tons more protein too. Interesting. Maybe all the benefits of coffee are just from the withdrawal effect. Do you work in a hospital? Save time & take the stairs. Proven to be faster. ----------------------------------------------------- Featured Topic: How Should You Eat Before, During and After Long Workouts? [caption id="attachment_6701" align="alignright" width="300"]  Steve Born - Ultra Cycling Hall of Fame inductee[/caption] Steve Born, with a decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has unmatched familiarity with the myriad product choices available to athletes. Steve provides individual consultations to athletes of every level - beginner to professional - and in every discipline of endurance sports, helping them to achieve optimal performance in their training and racing. Steve says, "I derive just as much pleasure helping other people reach their goals as I do my own; it's the best part of the job." If you order from www.HammerNutrition.com - be sure to support the show AND get a 15% discount by using referral code "80244". As long as you enter the referral code in the section where you are asked “Where did you hear from us”  then referral code 80244 will apply the 15% credit. ----------------------------------------------------- Listener Q&A: Audio question from Lisa: How do they keep bacteria alive in packaging and shipping? ~ In my response to Lisa, I mention the Beyond Organic products. Audio question from Mark: Booze + overheating = bad sleep. Audio question from McKay: Gaining muscle and losing fat, specifically using clenbuterol. ~ In my response to McKay, I mention Podcast #145 from BenGreenfieldFitness. A twofer about Protein from Dylan and Brad: Ben, How much protein should you ingest in one "sitting" for optimal uptake? (I know you've discussed protein intake quite a bit on the podcast, and I've tried to search through the posts on your website for an answer but so far haven't been able to run across it.) I've heard, like probably most people, that 30 grams is about all the body can process at one time, but my protein shakes are in the 50-60 gram range. I can't imagine that body just holds on to 30 and then pees out the other 30? But, if I am wasting money by drinking 60 gram shakes, I'd like to know! Dylan Hi Ben, After a recent visit to a sporting store to purchase protein powder, i was told by staff that i am a hard gainer and should consume a 70:30 ratio of carbs to protein. While this has allowed me to gain 4kg of weight in the last 2 weeks, i am unsure of whether this is the best option for a hard gainer to get muscle fast. My ultimate goal is to have a big chest, arms and abs. Could you please advise me on a good nutrition plan and gym routine for the standard hard gainer. Many thanks Brad G Question about cramping from Charles: Hey Ben & Brockstrap! I have a history of cramping in various types of races and distances (off-road triathlon, trail running, century ride, marathon), almost always my hamstrings. I usually drink roughly 500 ml of nuun/hr during my events as well as my nutrition (hammer gel or perpetuam usually). I carry endurolytes as a back up. I don't cramp in every instance tho. I was just curious if there was something I was missing, nutritionally or training wise to help remedy this. Thanks Charles Lefebvre Question about getting enough "vegetarian" fat from Tony: Hi Ben, Help! I just watched the Fathead movie as you mentioned on a podcast. I thought it was excellent, however as a Lacto-ovo-pescatarian, how can I implement the ideas raised in the movie? Avoiding starch and sugar is easy by limiting potatoes and rice but how do I get the extra fat, can I do that with fish, eggs and dairy and not expose myself to other issues such as heavy metal poisoning from the fish or too many antibiotics in the dairy? Regards, Tony. Question about water consumption from Kyle: What is your opinion of avoiding water (or other fluid) intake while eating. I recently read a theory that doing so dilutes your stomach acid, which was claimed to inhibit digestion. Question about sleep from Dylan:Hi, Ben. Is there such a thing as too much sleep? I've always thought that my body would wake up when it's had enough sleep. But I typically sleep ten hours a night, and that is coupled with a 20 minute power nap in the afternoon following my workout (alternating days of high intensity interval training & strength training) and lunch. I've read that many pro athletes swear by sleep and napping (some schedule naps and call them "business meetings"--as they are as much a part of the athlete's training as, say, cardio workouts are). Still, I'm wondering if I'm getting too much. Ten hours every night (typically 10pm-8am) plus a 20 minute nap . . . Is that why I'm stuck at 15% body fat??? Thanks, Dylan Dane P.S. I am a very fit & healthy 40-year-old male, a competitive age-grouper. Closing music from "Vowel Sounds" by Brock Skywalker. Available on iTunes or at CD Baby. 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"]====================================== 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):See omnystudio.com/listener for privacy information.

22 Dec 20111h 59min

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... [caption id="attachment_6619" align="alignnone" width="357"] Hint: the best diet is not necessarily the one that includes bacon-flavored everything. In this December 14, 2011 free audio episode: which diet is the best diet, cardio and muscle loss, outdoor winter training, preparing grains, Dr. Weil's Pyramid, getting lean, antibiotics, training for a climbing expedition, what is super compensation, "cultured" vitamins, rapid weight fluctuations, good leg workouts, and electromagnetic radiation. 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: Lightning Fast Transition Secrets - On Thursday, December 15th, at 6pm Ben is teaching a USA Triathlon webinar, in which you’ll learn how to transition like a pro triathlete, even if you’re just getting started! You’ll learn tips and tricks to shave seconds and even minutes off your swim-to-bike and bike-to-run transition times. You’ll also have ample opportunity to ask your questions about faster transitions. Here’s the link to register for “Lightning Fast Transition Secrets”. Tuesday, December 20: Ben's 30th Birthday! Be sure to be following Ben on Twitter (www.twitter.com/bengreenfield) and Facebook (www.facebook.com/bgfitness) because he always gives away big gifts on his birthday to fans and followers, and the 30th should be no exception! Weight Training For Triathlon - a cutting-edge, step-by-step gym workout guide to developing swim, bike and run power and is now available on: Barnes & Noble Nook, Amazon Kindle and iTunes. The BenGreenfieldFitness gear and clothing store - is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more all emblazoned with Ben Greenfield's "Fire & Water" tattoo! ----------------------------------------------------- News Flashes: Want to get news flashes from Ben, right when they're fresh off the press? Follow Ben Greenfield on Twitter at: www.twitter.com/bengreenfield As I mention in my Fueling Myths book, glycemic index doesn’t matter before exercise. Good article about Running Rules You Should Break. It appears that even just a little intensity in your workout helps more than previously believed. So...maybe marathon doesn’t suppress immune system...just allergies? Before you take this as reason to begin “grazing”, notice that it is 3 meals & 2 snacks, not “6-10 a day”. ----------------------------------------------------- Listener Q&As: Audio Question from Patrick: Does long cardio really burn off muscle? In my response to Patrick, I mention these amino acids. ------------------------- Erling Tenvik asks: The winter is coming, and i was wondering if its bad to do hard outdoor training in cold temperatures (for the lungs). Last year in Oslo (Norway) it was -20 for a long period. I like the new structure of the podcast :) In my response to Erling, I reference this podcast with Ray Cronise and Tim Ferris. Brock also mentioned "wind proof undies". ------------------------- Andrei asks: Hi Ben, I heard you a few times talking about soaked and sprouted grains. So what is the proper way to do it? How do you sprout grains, quinoa, etc? Thank you! In my response to Andrei, I reference a multi-part video on soaking and sprouting that Jessa Greenfield presented inside the Ben Greenfield Fitness Inner Circle at www.bengreenfieldfitness.com/innercircle and also the cookbook Nourishing Traditions ------------------------- Ron asks: What do you think of Dr. Weil's food pyramid? ------------------------- David Asks: Ben, I’m a triathlete and focus on the 70.3 distance and moving to a full next season. I want to lean up, get stronger and be in a solid position for next season. I eat ok but there is a lot of room for improvement in my diet. Which would allow me to drop my body fat but still allow muscle mass growth over the off season and keep that muscle mass as I start racing next season. What diet would you recommend? Start with low carb diet and then convert over to Rev Diet (http://www.revdiet.com) ? Other suggestions? Keep up the Podcasts! Thanks David ------------------------- Questions from Jim and Dan about antibiotics: Jim asks: Ben, I know you recently went through having to use antibiotics for an infection. I have to take cipro soon for an intestinal infection. Heard it was nasty and you cant train because it affects your tendons and ligaments (especially your Achilles tendon) would you know how long I should wait before resuming training? ...and Dan asks... Hey Ben, I was wondering if you have any knowledge on Fluoroquinolone antibiotics (Avelox, Cipro, Levaquin, Floxin, etc), and the damage they can cause. In April 2011 I had a sinus infection, I was prescribed Avelox, and right away I started having knee pain while running and biking. It got worse and worse, and in June I could barely walk w/o pain. I went to a Doctor and had blood tests done, and was told I was completely fine. My Nutritionist felt it was Leaky Gut and I changed my diet accordingly and felt better.... But over the course of the summer I have experienced many issues ranging from muscle spasms, itchy skin, rashes (especially after swimming in chlorinated pools and eating certain foods), muscle aches, tightness in tendons/muscles, depression (obviously), no energy, the list goes on. I have talked to a Rheumatologist and a Naturopath and both agree that I have Leaky Gut, but they were not aware of damages from the Fluoroquinolones. The Rheumatologist prescribed me a strong NSAID so I can workout, yet that would bother my Leaky Gut even further and I have no intention of taking it. So far doing a mix of the Paleo Diet and the Candida Diet is helping... When I rest up and feel better, I try to do a light workout and then get knocked right back down, with pains later that day. It takes me three times longer to recover after the easiest of workouts. Can you give me any advice or direction? I feel as if I went from a super healthy and fit 35 year who was into Triathlons, to someone that can barely move without worrying about snapping something. In my response I reference this article I wrote on How To Limit The Damage Caused by Antibiotics. ------------------------------------------ Kai asks: The three most discussed options to the Standard American Diet are Vegan, Zone, and Low Carb. Have any studies been done which objectively compare the health benefits of these three intake approaches? With your recent release of the low carb diet for triathletes, what is your opinion on the Zone diet? In my response, I mention http://www.lowcarbtriathlete.com ------------------------- John asks: I am preparing for a mountain climbing expedition this Spring. Expedition climbing differs from other endurance sports, such as triathlons, in a number of ways: - An expedition may last two months or more. - The summit day may last 12 hours or more with only short rest breaks. - The aerobic system is taxed by high altitude. Average intensity is less than race type sports, but peak intensity is just as high. You need good full-body strength to carry a heavy backpack while performing climbing moves (balance and flexibility). How would you train for this? What specific workouts would you do? Thanks for your help. In my response to John, I reference http://www.youtube.com/bengreenfieldfitness and high knee step-ups, single leg squats, hip hikes, lateral leg raises, torso twists, woodchoppers, running man row, and standing row. ------------------------- Jens asks: I learned about Super Compensation decades ago and that certain muscles need appr. 48 hours to get into the supercomensation "state". To be honest, I never felt that it worked or that it didn't. I just did it. Does this principle still matter? And if so, how would one figure these cycles out? For runners, who run every day, does this principle work or is the type of exercise different? How do trainers like you figure out how often one specific person has to put a load on their body to get the best results? Or is supercompensation just a thing for body builders? Kind regards, Jens (Germany) In my response to Jens, I reference my interview with guys from Restwise as well as Tudor Boompa's book "Periodization for Sport". ------------------------- Kathy asks: Thanks for all the great info you put out. Can you talk a bit more about multivitamins? I remember someone asking you about taking inexpensive multis, and you talked about the differences in low and high quality. But do you think taking a good multivitamin is good 'insurance,' even for someone who eats soundly, including lots of different vegetables? I was wondering what you think about this particular multi, New Chapter. It's quite expensive and 'low-dose.' Their theory is that their vitamins are 'cultured' and therefore absorbed much more effectively. Thanks again. Both my husband and I love your podcast and site. -Kathy In my response to Kathy, I reference Peter Gillham liquid multi-vitamins. ------------------------- Brandon asks: Ben, I was wondering how quickly can cortisol and/or water cause major fluctuations in weight gain? Could these factors cause gains that would indicate significant over-consumption of calories? Or do the calories play the primary role in the weight gain that these factors make more apparent? Over thanksgiving break (during which I was away from my college's weight room/ cardio machines) I saw a decrease in weight (around 7 pounds compared to normal weight in 5 days) despite only doing fat burning cardio and a couple workout that weren't as demanding as usual. I did some calorie restriction and tried to keep my body burning fat during those days. Now that I am back to my usual schedule (and have done a week straight of workouts) my weight has increased to about 5 to 7 pounds over my normal weight. I'm using the same scale at the same time of day and know that muscle gain is contributing some what but it looks like I've gained a more abdominal fat than someone with my exercise regimen and clean diet should. I really don't think I'm eating to excess unless I cannot trust my mind to tell me when I'm full. I've never been stuffed after a meal and hope that I don't have to feel like I'm starving myself to keep me from gaining fat at the same rate as muscle. ------------------------- Listeners Steve and Petra ask about leg workouts: Steve asks: What are the best weight lifting / resistance training exercises for the legs for distance runners ? I typically get a lower leg or hip injury 2 or 3 times a year running and I believe it is from doing little resistance training for my legs. ...and Petra asks: Hey Ben! Thanks sooo much for all you put out here for everyone! I have learned so much just from listening to your podcasts and articles you post on here, it truly is fabulous. I have ran my entire life or since I could join track. I mainly do long distance races and have completed 3 marathons and just ran a half marathon. Now my goal is to qualify for Boston, like every other competitive runner :) I was never a bad runner but not elite either. The problem that I think is holding me back in running is I have always struggled with developing muscle tone. I am lean but I don't look like a lean/ripped runner, my upper body is more toned than my lower half but could still use some help. When I have done strengthening exercises I seem to get bulky or put the muscle under the fat and gain weight either way. I just give up and end up just doing my interval track workouts, tempo runs and a long run each week because it keeps me the leanest. I honestly think that if I could figure out how to lean up a bit more I would be able to be a much, much better runner than I am now. I am just unsure of how to combine, running, strength and nutrition all together! There is so much information out there I don't know what to do anymore and just want a lean, runner body without becoming anemic! Any words of wisdom? Thanks! Petra In my response to Steve and Petra, I also mention http://www.tri-ripped.com as well as my new book on Weight Training For Triathletes (see links in Special Announcements section). ------------------------- Nadine's Question: On your website, you have a link that deals with preventing your computer "from sabotaging your health". The link talks briefly about EMR (electro magnetic radiation) and its effects. There has been some research about the effects of wireless as well (see JAMA Feb 23, 2011) on the blood-brain barrier. Also toxicologist Devra Davis has written a new book called "Disconnect" that deals with some of the health effects of wireless. What do you think about athletes using heart rate monitors and power meters that pulse in the wireless range (e.g. 2.4 GHz)? ------------------------------------------ Testimonial from Christian: I finished my first ironman 2 weeks ago at ironman Florida - I couldn't have done it without your Triathlon Dominator plan. 2 more weeks of recovery and then training starts for IM Florida 2012. Goal for next year is sub 11 hours! Thanks, Christian ------------------------------------------ Closing music from "Table Set for One" by Brock Skywalker. Available on iTunes or at CD Baby. ====================================== [gravityform id="2" name="Ask Ben" title="false" ajax="false"] 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! ====================================== 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. -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. -This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness - 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.

15 Dec 20111h 49min