Boundless Life

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Yes, we know this episode is 2.5 hours long. Feel free to split it up as you please because we can't promise next week there will be a podcast...

In this Episode #220 (Our Biggest Fitness Q&A Ever - Featuring A Very Special Guest Podcast Sidekick): Natural ways to protect yourself from radiation, is adrenal fatigue a myth, do elevation training masks work, what is the difference between sprouting and soaking, how to recover from meniscus removal, do vibration plates work for performance, how to build muscle fast, what are Ben's recommended RSS feeds for fitness, how to overcome sugar in coffee addiction, how to learn from your training logs, how to keep your run cadence high, does covering your hands and feet in the cold burn more calories, what should kids eat before soccer games, and should you be concerned if your body temperature is low?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Careful if you're using HIGH DOSE Branched Chain Amino Acids, esp. when combined with low carb diet: www.mdpi.com/2072-6643/4/11/1767/pdf
• Probiotics are just one (of many things) that can decrease your intestinal permeability & help with gut during exercise in HOT weather: http://www.ncbi.nlm.nih.gov/pubmed/22992437
• If you've heard of "Grounding" or "Earthing", pulsed electromagnetic fields like this are like those things on STEROIDS: http://goo.gl/NTsKE

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1. New camps announced.

-February 22 to 28, 2013:  Winter Triathlon Camp in Austin - details at http://pacificfit.net/resources/calendar/

-March 2-8: Winter Triathlon Camp in Florida - details at http://pacificfit.net/resources/calendar

-Week of March 17: Wildflower camp - details TBA

-Vietnam Trip: April 14 - details TBA - "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. The triathlon will be comprised of a 1.8k Swim, 62k Bike and 12k Run. A triathlon Team Relay, a Duathlon and a Fun Run will round off the event program." Register for race at http://www.lagunalangcotriathlon.com/

-Ben's Annual Trip to Thailand: Nov-Dec 2013 - details TBA, but e-mail [email protected] if you want in because it will fill fast.

2. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

3. Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast?That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else!

OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free).

4. “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now.   -----------------------------------------------------

Keith asks: Should he be worried about the fall-out related to the radiation from the incident in Fukishima, Japan, and wants to know whether he needs to be concerned about health and radiation, and what can do about it - especially for his children. Should he avoid mushrooms and other fungi? What else should he avoid? What supplements might help? In my response to Keith, I recommend: -Metal Free Heavy Metal Detoxification Formula combined with Body Detox - follow use instructions for these exactly as on bottles. Dr. David Minkoff recommends to take Metal Free in the morning and Body Detox before bed. -6mg of iodine per day -1-2 servings edible clay per day (i.e. Edible Earth) -Oral magnesium in supplemental form (around 400-600mg/day, or until you get loose stool) -A high quality greens supplement -Full spectrum antioxidant -High quality omega 3 + Vitamin D ad Vitamin A supplementation (i.e. cod liver oil). Recommend SuperEssentials and TwinLab Cod Liver Oil.

Finally, I highly recommend Dr. Mark Sircus's book: "Nuclear Toxicity Syndrome".

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Toni asks: Husband is an endurance bike racer who is not sleeping well and is constantly fatigued, but doctors won't acknowledge it as real. What can help? In my response to Toni, I reference this article I did on adrenal fatigue: What To Do When You're Overtrained, including this anecdote:

1. Frequent Cold Exposure – Cold immersion can lower inflammation, and markers of inflammatory damage such as CRP or interleukin – which allows the body to bounce back faster from an overreached state. In my case, I have access to a very cold river that currently runs at about 40-45 degrees Farenheit, so when I saw those HRV scores begin to drop, I began full body immersion for 20-30 minutes a day, 1-2x/day (you can also achieve this in an ice bath if you live in a warmer climate without access to a cold body of water). I combined with wearing 110% compression tights and shirt filled with ice sleeves while I was sitting at home working.

2. Adaptogenic Herbs – I use a Chinese Adaptogenic Herb complex called Tian Chi, and I began to double dose on an empty stomach 1-2x/day, in mid-morning and/or mid-afternoon. The ingredients of Tian Chi include compounds that help to relieve adrenal gland stress and support proper adrenal function, including ashwaganda, eleuthero, epemedium and gotu kola. These type of compounds are incredibly effective at restoring function to your adrenal glands when you’ve been asking yourself to churn out adrenaline, epinephrine, norepinephrine, etc. with day after day of hard training.

3. Deep Sleep – During deep sleep, your body releases large amounts of growth hormone for repair and recovery, and initiates cellular turnover that can speed up removal of “junk” from a taxed musculoskeletal system. Once I saw my HRV score drop, my goal was to get myself into a deep sleep phase as quickly as possible, and I did this by using an Earthpulse Sleep Machine device to activate my “deep sleep” Delta brain waves, along with sleeping in a very dark room, using 500mg magnesium before bed, and making sure to use my blue-light blocking glasses at any point after 4pm in the afternoon.

4. Anti-Inflammatory Diet – Because they result in a net acidic load when you metabolize them, pro-inflammatory foods will increase inflammation and increase your pain from the inflammation. These include processed meats, foods high in omega 6 fatty acids like roasted seeds and nuts, pastries and cereals, starches, and even nightshade plants like regular potatoes, tomatoes, and eggplant. When you’re injured or overtrained and looking for every available advantage, you should instead prioritize foods with natural anti-inflammatory properties, like dark-skinned fruits and vegetables (pomegranates, cherries, blueberries, plums, artichokes, spinach and broccoli are excellent), high amounts of omega-3 fatty acids (cold-water fish, cod liver oil, fish oil, etc.) and natural herbal anti-inflammatories like turmeric, curcumin, garlic and ginger, or something like Capraflex, which has all that.

Jeff asks: How can you recover from a lateral meniscus removal? He has some hyaluronic acid and capraflex. In my response to Jeff, I mention this free meniscus repair rehab program pdf.

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Jenna asks: Are there any athletic or performance benefits from vibration plates? Can you lose weight from just standing on it? In my response, I mention Power Plate vibration platforms.

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Michael asks: What does Ben think of the "Elevation Training Mask", specifically the 2.0 version? In my response, I mention the Elevation Training Mask. Bree asks: What is the difference between sprouting and soaking?

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Augie asks: What are your top RSS feeds for exercise, performance, fitness, diet, etc?

-Fitness.AllTop.com (varies)

-StoneHearthNewsletters.com (varies)

-TheEatingAcademy.com (Peter Attia)

-PerfectHealthDiet.com (Paul Jaminet)

-Cholesterol-and-health.com (Chris Masterjohn)

-International Medical Veritas Association (Mark Sircus)

-LifeHacker.com (varies)

-TrackYourPlaque  (Dr. William Davis)

-Everymantri.com (Roman Mica)

-EndurancePlanet.com

-BenGreenfieldFitness.com

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Deb asks: What to do about sugar with coffee addiction?In my response to Deb, I recommend:

-VIDEO: 5 Powerful Calorie Control Tricks To Help You Eat Less Food: http://www.bengreenfieldfitness.com/2011/10/appetitecontrol/

-VIDEO: 5 Ways To Suppress Your Appetite Without Taking Any Special Pills or Capsules: http://www.bengreenfieldfitness.com/2011/05/5-ways-to-suppress-your-appetite-without-taking-any-special-pills-or-capsules/

-PODCAST: How To Stop Carbohydrate Cravings In Their Tracks: http://www.bengreenfieldfitness.com/2011/08/episode-160-how-to-stop-carbohydrate-cravings-in-their-tracks/

-PODCAST: Inner Circle Free Episode: How To Stop Sugar & Carbohydrate Cravings In Their Tracks: http://www.bengreenfieldfitness.com/2010/10/inner-circle-podcast-3-how-to-stop-sugar-carbohydrate-cravings-in-their-tracks/

-ARTICLE: A Simple Six-Step System for Eliminating Food Cravings: http://www.bengreenfieldfitness.com/2010/05/a-simple-six-step-system-for-eliminating-food-cravings/

-ARTICLE: How To Fight Candy Cravings: http://www.bengreenfieldfitness.com/2012/10/how-to-fight-candy-cravings/

Finally, I recommend Deb check out The Diet Dominator at http://www.thedietdominator.com

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Panka says: I want to increase my body weight, am super-skinny, and want to become a mesomorph from an ectomorph. What would be a good diet and exercise plan? In my response to Panka, I mention my book "Get Fit Guy's Guide To Achieving Your Ideal Body" at http://www.GetFitGuy.com

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Seth asks: How to interpret your training logs and use them to get better? In my response to Seth, I mention Sami Inkinen's "Incurable Data Geek" and Joe Friel's Training blog. Mention things like cardiac drift, average power/speed, RPE, recovery time what I personally do: heart rate variability, how fast I ride to the YMCA, how fast I can do 10x30s sprint on treadmill, how fast I can swim 10x100

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Craig wants to know how to maintain a high run cadence.

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Thomas wants to know if you could increase your risk of heart attack from cold exposure since when you train in the cold the cold weather on your torso speeds your heart rate up but cold on your face slows your heart rate down. He wants to know if he should cover his hands and feet.

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7 year old Lucas wants to know what he should eat before his hockey games. In my response, I mention my article: 5 Ways That Workout Nutrition Should be Different For Young People and Children

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Joe wants to know why his body temperature is down to 92.6 degrees. Also, if you're in the first two weeks of your cycle your temperature will be about 1/2 degree lower than the second half. Even malnutrition and starvation can cause your body temperature to be low, but it's probably because the body down regulates the thyroid so you'll live longer. In my response to Joe, I mention WellnessFX or DirectLabs for getting these kind of tests done, and also recommend a Spectracell analysis.

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"]======================================

See omnystudio.com/listener for privacy information.

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 Episode #219: Why Women Gain Weight When Training For Endurance Sports. Also: what to eat before a Crossfit workout, which meat is the most toxic, how to maintain power as you age and how to intermittent fast.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Best sprint ratio is 8s on/60s off for optimizing metabolism in overweight kids (and probably any adults too).
• Weight training appears to quit boosting your metabolism after you've gotten highly trained.
• If you want to grow muscle as fast as possible, eat DURING your workout (both protein & carbs).

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1. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

2. Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free). 3. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now.   -----------------------------------------------------

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

Erin Asks:

Normally I like to run in the late mornings, at least after I have had breakfast on board for a while. Doing so I trained for two marathons and my weight stayed where it had been for the past 5 years. Right now, my job requires me to do my training runs at 5:30 in the morning and I am on my feet all day at work. I'm not able to get in good workouts at 7pm when I'm done working. I try to eat a little bit of carbs (50-100 calories of easily digestible food) before/during my morning run. In the past 10 weeks, I have gained 10 pounds since I started running before work. I am eating about 2000 calories per day and running about 40-45 miles per week. I eat all organic foods, dairy free, rarely eat wheat/grains, and occasionally have two glasses of wine about 3 nights per week. After my run I have a green smoothie with kale/spinach/banana/almond butter/ almond milk and rice protein powder. Why am I gaining weight? What can I do to lose the weight? I am doing the things you have mentioned in previous podcasts to reduce cortisol but still the numbers on the scale still climb. I'd rather not run 26.2 miles at a heavier weight. Should I be taking in more calories? Less?

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Lisa asks:

I have a question about weight gain during marathon training. I'm a 28 year-old female training for my fourth marathon in June. I run anywhere from 50-70 miles/wk at the height of my training and I eat very clean (Paleo with an occasional cheat). I also lift weights 2-3 times per week. I'm 5'6" and around 130 lbs. Whenever I train more intensely for marathons I end up gaining about 10 lbs (i.e., I used to be around 120 lbs). I don't think this is all muscle and I don't think it is due to overeating since I track my food quite assiduously and usually end up about 700 calories in the hole every day. (I eat between 1300-1500 calories, but am burning around 800 calories/day with my average of 9 mile runs each day.) I've become concerned about this weight gain and was tested for hypothyroidism (which was negative). When I mention my weight to physicians, they seem dismissive since I'm not overweight. Is there any way to explain this weight gain despite these steep calorie deficits? Should I be more insistent on getting this checked out? I ate a low-carb and high-fat diet for about a month in December when work prevented me from training at all, and I ended up losing 10 lbs in a month, then regaining it almost immediately once I resumed my training. I've been able to make massive time improvements despite this weight gain, but it leaves me feeling bloated and large in my "normal" clothes. I've heard of several others (mostly women) gaining weight during marathon training and I'm wondering what the explanation for this could be, especially when the person is OCD about calorie intake (as I have been). In my response to Lisa and Erin, I mention the following for estrogen dominance: -Consider progesterone cream WITH testing -Detox liver with CapraCleanse -Also for liver, take these according to recommended dosage: calcium d-glucurate, methionine, folic acid, taurine, N-acetyl-cysteine -400-600mg magnesium per day -Vitamin B complex Finally, listen to: What Makes Women Gain Weight As They Get Older And What To Do About It.

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Ana asks: I do quite well in Crossfit competitions. I like beating people :D Mind you it’s the scale division at local affiliates so I’m no pro. It’s just for fun. I like to keep it mostly paleo  (except for whey).  So sweet potatoes, apples and raw honey all smashed and cooked together with some whey is what I reach for before and during a competition. I also use creatine and b-alanine. But I don’t think whole foods will be absorbed fast enough for the WOD. Especially if you are required to so several WOD’s back to back. These workouts are short and intense, 10-12 min tops, you go “balls out”. I tried the GU gel during the crossfit open and I did not see any significant differences in my performance.  I was wondering if you could put your kick butt brains together and give me some suggestions. In particular would you say the new generation Ucan resistant starch would be a good idea during competition ( or even during  training). Here is the link for the different workouts if that helps. You have 12min to perform each, 3 minute rest and then you do the next one. There are 2 workouts. They have not released the 4th. http://beastmodebattle.com/?page_id=250 I really appreciate you wise words guys! I know your strong point is endurance training. But you have tackled non-endurance topics quite beautifully before so I trust your opinions. In my response to Ana, I recomend: -Waxy Maize Starch (like Vitargo Genr8) -TianChi - Chinese adaptogens -Creatine – 0.3g/kg bodyweight for 5-7 days followed by 5g/day. No need to cycle. Recommend Kreaceps capsules. -Carnitine – 750mg-2,000mg/day – in 2 doses. Recommend Nutrarev. -Citrulline – 6-8g, 30-60 minutes before exercise. Recommend Citruvol.  -Beta-Alanine – 2-5g, 30-60 minutes before exercise. Recommend NOW Foods. -BCAA’s – 10-20g every 60-90 minutes during exercise. Recommend Recoverease.

-Amino acids – 10-20g every 60-90 minutes during exercise. Recommend MAP.

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Gabriel asks: I live in Puerto Rico, we have little access to quality animal based protein. Most of the beef and poultry is from industrial South American animals. What cuts of beef or chicken pieces are the least bad in terms of hormones etc? I eat frozen salmon, cod or tuna once or twice a week (I don't eat it frozen, I cook it before ;-) and I eat quinoa a couple of times a week too but man, there's something about a nice piece of meat, you know?

In my response I recommend activated charcoal for taking to mitigate effects of "dirty meat".

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Matt says: Ben, I read that power is lost 1.7x faster than strength as we age. I thought power and strength were the same thing. What is the difference and should I be working more on power exercise than strength exercises? Can you give an example of the difference between the two? Btw I'm 39 years old.

In my response to Matt, I mention my list of performance recommendations, including: -Triglyeride based fish oil for enhanced nerve function, 2-4g/day. Recommend SuperEssentials and TwinLab Cod Liver Oil. -Choline – 250-500mg daily – Recommend TwinLabs. -L-Tyrosine - 0.5-2g, 20-45 minutes prior – Recommend NOW Foods. -Green Tea Extract - 400-500mg EGCG equivalent per day. Recommend delta-E. -Vitamin B Complex. Recommend delta-E.

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Alan asks: "When you eat matters, not just what you eat"- any thoughts on this article?  trying to think about how you might incorporate this into an active work/family life and finding it difficult. i workout at 5am.  i would have to skip breakfast to make this work since dinner with my wife and kids is a priority. plan would have to be dinner at 5, lunch at 1, breakfast at 10.  does not sound too different from your routine, no?  little concerned about eating so long after workout, but if it is just a fat burning workout perhaps it would be fine.  i will try and let you know how it goes! Would love to hear your thoughts/concerns.

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"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

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.

Nov 21, 2012 free podcast: How To Recover As Fast As Possible After A Triathlon or Marathon. Also: losing weight with Type 1 Diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring flexibility, and is the herb Jiaogulan good for you? Ben needs your help

BY THIS FRIDAY to raise money for teaching kids to read in Thailand.

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Lack of sleep impairs your insulin sensitivity …fairly significantly it appears.
• One of the best full body exercises that exists: stand & push something heavy overhead.
• The more fat you feed your kids, the less likely they are to be fat when they get older.

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Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free). “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013.  

If you like podcasts, you'll love Audio Books! - Go to www.audiblepodcast.com/ben and sign up to claim your very own free audio book from Audible. -----------------------------------------------------

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

Audio Question from Bee @ 00:14:47 She wants to know if you have any weight loss advice for a type 1 diabetic. ~ In my response I mention Dr. Richard Bernstein's "Diabetes Solution" book, my interview with Daniel Vincent from Triabetes, and Steve Cooksey's website.

Testimonial from Cheryl @ 00:28:44 I fell into marathoning by accident and had no idea how to fuel myself and went from 140 to 100 pounds in a few months and I thought it was great since I was running faster and I had a friggin 10-pack.  I was also thrilled I stopped having menstrual cycles! *rolllling eyes* Little did I know then (and that uber famous running mag which I was using as my "coach" didn't touch on it that much).  Fast forward a few years and I was diagnosed with osteoporosis at 35 years old.   I had already stopped running marathons but I was in the military and still doing extreme exercise routines and still not having cycles (and still happy with it because I had no idea it tied into the whole bone density thing!).  I had to go through a ton of blood tests, bone tests, various meds and it wasn't till I upped my good fats (ding ding!) and gave myself rest days (imagine MANY years without rest days/rest weeks).  I FINALLY pulled myself out of secondary amenorrhea and my bone density started increasing as well since I added in more plyometrics and my body weight is back at about 123 (I'm 5'4").  I no longer have a 10pack, and I no longer care.   It's so much tied into being addicted to the social praise/reward for  being a female and having a washboard stomach (without drugs), and yet when I finally woke up to the fact that for majority of females, it's NOT that healthy to be constantly super lean.  If I hadn't had some doctors to "baby shake" me into realizing the amenorrhea was NOT an awesome thing to have and that it DID tie in to my bone density health -- I might have kept going and eventually being a chick in her 30's who breaks a hip bone falling off a sidewalk curb.  I really applaud the fact that you've addressed these kinds of female issues in your podcasts.

Audio Question from Bill @ 00:30:56 Wants to do an Ironman 70.3 on April 6 and a Full Marathon on May 26. He is looking for advice around how to structure the swim and the bike training around his marathon training. ~ In my response I mention: MAP, Antioxidants: Lifeshotz or Solar Synergy, Transdermal Magnesium, 110% Compression gear, Phenocane, and Capraflex.

Audio Question from Tony @ 00:39:06 He broke his 5th metatarsal (in half) while running about 16 weeks ago. He was on crutches for 10 weeks and a walking cast for 6 weeks and despite that, the bone is still only 70% healed. He is looking for advice on how to get the bone to heal faster/better. ~ In my response, I mention Capraflex and magnesium.

Mark asks @ 00:46:40 I'm in a problem hole, and need help! I am 5 weeks out from my first marathon, I've done a bunch of half marathons and 2 seasons racing olympic and sprint distance triathlons. But at 5 weeks out, I have caused a previous ITB injury to flare up and bring my run training to a grinding halt. Its been a week (I've still been riding, swimming and doing gym work, also tried water running and been icing my knee), but ran 10k today, the knee was iffy. If I keep up the aqua jogging and all my other training, am I just setting myself up for creating a larger injury that will cause more problems or is it possible to keep this up and run the marathon? Also, is there any other thing else I should be doing to get myself on track? ~ In my response, I mention www.bulletproofknee.com. I also mention a "run-walk-stretch" protocol from either: Jeff Galloway or  Bobby McGee.

Dave wrote @ 00:52:31 I recently recovered from a back injury and my physical therapist thought a lot of it was caused by a lack of flexibility, particularly in my hamstrings. At the time I was only able to get to about 45 degrees! I'm better now after several weeks but I still can't get to 90 degrees. I'm a hobbyist triathlete and my lower back is often sore after a long ride or a hilly ride. I got to wondering whether my hamstring flexibility is getting to me on my downstroke. A friend recently noticed that I wobble a little in my seat while pedalling. Coincidence? My PT has me doing compress-relax hamstring stretches against the wall. I was struck by your podcast about flexibility where you said it's only required for the range of motion you need, and also how dynamic beats static. Long story short, I'm wondering if you have recommended dynamic stretches for hamstrings? ~ In my response I mention my Podcast on Resistance Stretching by Dana Torres and the DVD. Dara Torres resistance stretching video:  

Emily asks @ 00:59:45 On a whim, I bought an interesting plant from my local nursery called Herb Jiaogulan. Brought it home and transplanted it, then did some research... turns out it is Gynostemma Pentaphyllum, and it appears to have many potential benefits: cholesterol reduction, antioxidant, adaptogen just for starters. Do you have any experience or thoughts on making the most of this plant? The nursery suggested adding the fresh leaves to stir-fry, and of course you can make tea from fresh or dried leaves. ~ In my response to Emily, I mention TiaChi.

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"]======================================

See omnystudio.com/listener for privacy information.

See omnystudio.com/listener for privacy information.

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.

Nov 14, 2012 free podcast: What Kind of Magnesium Is The Best? Also: the best way to learn how to swim, are all omega 6 fats bad, what kind of cinnamon is the best, high heart rate with ketosis, how much to eat to fix amenorrhea, and is sugar in protein powder ok?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.

• Energy drinks + smoking = heart attack.
• Another good reason to drink kombucha: blood sugar control.
• From Google+ - The Island Where People Forget to Die.

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“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Anyone who purchases a ticket by Dec 1 is automatically entered in a contest to win one of two grand prizes: (Prize A) Private one on one consult with Ben (Prize B) One free ticket (choice of ticket refund or extra ticket). We will pick two early bird ticket buyers at random and award the prizes to them (these two prizes will be awarded to separate ticket buyers). If you’ve already purchased a ticket, you’re already automatically entered. Register now!

One-on-one nutrition coaching with Ben - When you sign up for a nutrition coaching package, you’ll be contacted by Ben Greenfield and the team at Pacific Elite Fitness with personalized questions to determine your goals, health history, food likes and dislikes and much much more!

MyList "Save all the things that rock, in one place" - the complete list of recommendations from this podcast episode are available at the BGFitness Facebook page. -----------------------------------------------------

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

Audio Question from Alexander @ 00:17:14 Has embraced the high fat diet, stopped eating wheat, lost weight, and gotten faster - thanks to Ben, the website and the podcast. He has now signed up for an Ironman and is looking for advice on where to start with his swim training.

~ In my response, I mention my top swim resources from SwimSmooth. You can also take a peek at the Swim Gear page at Pacific Fit.

Audio Question from Cathy @ 00:23:55 Cathy has taken "Calm" magnesium in the past and it helped for sleeping. She took it again recently and it gave her a stomach ache and knocked her out (even the day after). It was the "Calm" brand with calcium and potassium. She is wondering if it is the different type of magnesium (glycinate vs citrate and ascorbate) or the addition of the calcium and potassium.

~ In my response to Cathy, I mention transdermal magnesium and magnesium glycinate.

Audio Question from Debbie @ 00:034:32 I Debbie is wondering if cinnamon ceylon or cinnamon cassia is the best to use to increase insulin sensitivity and fat burning.

Audio Question from Glenn @ 00:38:38 Glenn wants to know if Omega 6 is a possible cause or contributor to inflammation. He has used a supplement that was a mix of 3, 6 and 9 in the past. He currently has some achilles tendinitis and when he switched to omega3 only, it felt better. Is now considering trying a 3, 6, 9 + plant sterol supplement but doesn't want to aggravate his inflammation.

~ In my response to Glenn, I mention a good source of cur cumin and lactoferrin: Capraflex.

Audio Question from Jason @ 00:46:54 He recently started the ketosis diet and on day 5 he woke up with a heart rate of 110bpm. He ate some carbs (candy) and it took care of it. He upped his carbs a bit but had the same issue on day 7. He is doing P90x and some bike riding. He did not workout the day before the high heart rate but he did have some vodka and soda.

~ In my response, I reference supplements that ease transition into Low Carb diet. I also recommend Natural Life Minerals.

Audio Question from Jennifer @ 00:52:15 She is wondering about returning to a workout schedule, after taking a break to deal with exercise induced amenorrhea - can you go back to your old schedule or will that just bring the issues back? She would like Ben to talk a little more about that "reset button". She is also wondering if Ben has any books about marathon running along with the books he wrote on triathlon?

~ In the response to Jennifer, we talk about www.MarathonDominator.com.

Audio Question from Tim @ 00:58:57 Tim bought some Deep30 protein and noticed that it has 7 grams of sugar. He has been told that any positive effects of the protein would be negated by the sugar.

~ In is question, Tim mentions DEEP30.

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!

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Click here for the full written transcript of this podcast episode.

Nov 7, 2012 free podcast: 6 Hidden Ways That You May Be Lowering Your Metabolism & Gaining Fat Also: do body wraps work for weight loss, getting rid of diastasis recti, ways to increase your VO2 Max, how to work your upper body without using your arms, and will hyperbaric therapy work for recovery?

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------

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• Why you shouldn't run next to busy roads (and it's not because you'll get hit by a car).
• Pretty sad how we're "toxifying" ourselves.
• Minimize the damaging effect of cereal by piling cinnamon on it.

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MyList "Save all the things that rock, in one place" - the complete list of recommendations from this podcast episode are available at the BGFitness Facebook page. -----------------------------------------------------

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

Audio Question from Fred @ 00:14:24 Heard a lot about wraps for weight loss and is wondering what your take is? He thinks hard work and exercise are the way to go but wants to know what you think.

Audio Question from Jolene @ 00:18:06 She has a torn abdominus rectus from two consecutive pregnancies and quite a large diastasis recti (4 fingers wide) and is wondering if she can train it back into position so it can heal or if it needs surgery. She is having trouble training her core properly and is having back, hip and knee problems as a result.

~ In my response I mention these ab exercises for pregnancy. I also mention the Cassandra Forsythe interview and the Tupler Technique.

Audio Question from Rick @ 00:26:25 His girlfriend would like to drop 15lbs but has hypothyroidism and take 88mg of synthroid per day. She is into Crossfit 3 times a week. Beside managing her caloric intake, is there something else she could do, despite her thyroid issue?

~ In my response, I talk about my personal thyroid measurement with WellnessFX. I also mention this episode with Roby Mitchell (AKA Dr. Fitt). I recommend this book: "Why Do I Still Have Thyroid Symptoms?  When My Lab Tests Are Normal: A Revolutionary Breakthrough In Understanding Hashimoto's Disease and Hypothyroidism" and I mention my gut healing recommendations.

Audio Question from Bill @ 00:44:06 Needs some help getting his endurance back. He had a bike crash and hurt his shoulder. He spent 4 months on the sofa after surgery. He just started training again but his endurance is poor. Interestingly his heart rate is staying down between the LT and AT for an entire run. How can he get his mojo back? Also what % of Body Fat do you like to have during taper week before an IM or 70.3?

~ In my response to Bill, I mention: Cordyceps, Fish Oil, and Floradix.

Kayla asks @ 00:57:19 I'm a 5'3 116lb female who has been going to the gym for the past 6 months attempting to gain muscle. I've made good progress so far, however I recently started experiencing pain in both of my forearms. I saw my doctor who diagnosed me with "forearm shin splints" and have been taking naproxen and resting my arms. I've been instructed to not lift weights for a minimum of 2 weeks, probably more (depending on how the arms heal). I'm worried about losing all the muscle I've worked so hard for. Without the use of my forearms, I can't seem to work my bi's, tri's, shoulders, or back. Do you have any suggestions for keep my upper body in shape and healing faster?

~ In my answer I reference the FIT10.

Richard asks @ 01:04:43 I have been looking into trying out a Hyperbaric Treatment for no other reason than just my well-being and recovery! I like the idea of getting higher oxygen levels to help cell repair and general healing. I'm 25yr old male was has been known to over-train just due to fact I feel like I can keep going. Can the Hyperbaric chamber sessions allow me to train harder and more often?

~ In my response I talk about: the book "The Oxygen Revolution: Hyperbaric Oxygen Therapy: The Groundbreaking New Treatment for Stroke, Alzheimer's, Parkinson's, Arthritis, Autism, Learning Disabilities and More", the study Acute and Chronic Effects of Hyperbaric Oxygen Therapy on Blood Circulation of Human Muscle and Tendon in Vivo and the Directory of Hyperbaric Oxygen Providers in the USA. I also mentioned the studies at www.netnet.net/mums and 1800woundcenter.org.

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"]======================================

See omnystudio.com/listener for privacy information.