Episode #197: Does Intermittent Fasting Work For Fat Loss?

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June 13, 2012 – free audio podcast: Does Intermittent Fasting Work For Fat Loss? Also: how to sit correctly, starting a diabetic fitness regime later in life, triggering that "fight or flight" reaction, tips on yogurt making, clenched toes while running, getting accurate "calories burnt" data, stress tests for health vs fitness, omega fats and acne, the "right" diet, and can D-Aspartic Acid enhance testosterone.

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News Flashes:

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• Did you know that whey protein can spike your blood sugar higher than white bread?
• This study highlights fact that our body is probably designed to be prone to disease if we aren't overnight fasting.
• Good reason to leave the .mp3 player out of your outdoor workout sometimes.

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Listener Q&A:

As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Audio Question from a truck driver: He spends 90% of his day in a seated position without the option to stand up and move around. He wants to know - what is the proper way to remain in a seated position? Knees higher or lower than your hips, use lumbar support or not, arm rests or no, feat square on the floor or on an angle... or on the dashboard? Also are there exercises that he can do in the seat while he drives?

~ In my response, I reference this article about ways to exercise at work.

Kumar asks: My dad is 55 years old and is diabetic for last 15 years. He is on insulin injections for last 4 years or so and follows a pretty healthy vegetarian diet (not so much protein in his diet) and does fast walking, very light yoga for exercise. I want him to start taking supplements like Omega3, whey protein and start strength training. After listening to your podcast on Zen of aging I now realize its possible to put on muscle and get fit at any age. Do you have any recommendations on how he could start his fitness regimen at this age and given his diabetic condition. He is decently healthy at 160 lbs, does not drink or smoke and does not have too much of body fat.

~ In my response to Kumar, I reference "How to Stay Fit As You Age" and a low carb, ketogenic diet to treat diabetes.

Martin asks: I am a 50 year old male who competes in judo competitions. My fitness and conditioning are good, however I am quite a calm person by nature and have noticed as I get older I am just calmer. My mind and body knows when entering a competition that although I can get hurt that my life is not in danger, so I don't get much of an adrenaline surge. However all my opponents seem to be in a massive "fight or flight" moment. So, in the initial standing component when speed and explosive strength are paramount I am at a disadvantage. If I can survive this first couple of minutes, after which their adrenaline dumps subsides, I do well. So, aside from jumping out in front of a car before a competition how can I induce more of a "fight or flight" response? Preferably "fight" not "flight".

~ Sex before competition is probably beneficial, in both males and females and Ben Admits to Using Performance Enhancing Drugs.

Teash wrote: I've recently acquired a taste for natural yoghurt and I am going through at least a tub a week. My Mum has a Easiyo Yoghurt Maker and I am very interested in making the yoghurt myself too. I was just wondering what you thought of these yoghurt makers and if the powder packs used to get it started are actually comparable to the yoghurt tubs in the shops. I have heard that you make your own from fresh milk but I'm not able to get hold of any milk where I live.

~ If you don't want to use a home yoghurt maker, read this article.

Erik says: When running I tend to clinch my toes on one foot (left usually) and can't seem to relax the foot to expand out in the toe box of my running shoe. The shoes aren't laced too tight and I'm typically more sore on the right side on the days I notice toe clinching on the left. Two questions: 1. What causes it... muscle imbalances? skeletal misalignment? some nutritional deficiency? 2. What damage am I doing outside of creating an inefficient running gate?

Brandon asks: Do you know of, or think there is a way, to figure out your true calorie expenditure on machines like a stationary bike or an elliptical since their numbers are notorious for being wrong? Is the distance on the stationary bike reliable enough to plug it in to the calorie equation based on mph? I'm not obsessed with burning a certain number of calories during a workout but was curious if there was a way to get ballpark numbers without doing an in-depth metabolic test.

~ In my response, I recommend the FitBit for calorie tracking.

Andrea wrote: Ben, I just read your article about EMT that I found online. I found it very helpful and interesting. I am having a metabolic stress test tomorrow as a diagnostic tool. I am wondering what experience you have with how hospitals perform their EMT vs. how exercise physiologists perform the test.

~ In my response, I recommend my article in Triathlete Magazine.

Adam says: I follow a very strict diet as I try to build some more muscle mass. I also have very acne-prone skin that is extremely sensitive to Omega-6 fatty acids. Obviously this makes it more difficult because I have to cut out many calorie-dense foods (almonds, peanut butter, etc.). I supplement with a lot of fish oil but my ratios never seem to balance out unless I am mega-dosing with omega-3s. Do you have any tips for adding calories to my diet while avoiding the dreaded omega-6 foods?

~ In my response to Adam, I mention another podcast I've done about

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