Ben Greenfield Fitness
By Ben Greenfield
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Podcast Description
Free exercise, nutrition, weight loss, triathlon and wellness advice from BenGreenfieldFitness.com! Tune in to the latest health, fitness and multi-sport research, non run-of-the-mill interviews with exercise and medicine professionals, and new cutting-edge content from the top personal trainer and wellness coach in the nation. Exercise, eat, swim, bike, run and live better. Go to website for the incredibly useful shownotes!
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How To Reduce The Risk From Swimming in Chlorinated Pools and Drinking Chlorinated Water. | I personally swim 3-4 times per week.The pool I swim in is chlorinated. I also shower every day, in water that has been chlorinated by the city of Spokane, where I live. How about you? How much chlorine are you exposed to? If you're a swimmer or triathlete, then it's probably quite a bit. If not, you're still getting significant chlorination from simply showering or bathing in your city's water. Today, I speak with a naturopathic physician and nutritionist, Dr. David Getoff, about how to reduce the risk from swimming in chlorinated pools and drinking chlorinated water. I learned quite a bit during our discussion, and I think you will too. During this audio interview, I ask David the following questions: Why does chlorine get added to pools? What type of potentially dangerous things might be happening to the body of someone who is swimming multiple times per week in the average chlorinated health club pool? Is there anything that can be done before, during or after swimming to reduce the damage, including nutrition supplements, foods or other strategies? Should swimmers use chlorine removing soaps, shampoos and conditioners, and if not, are there better, more natural solutions? Are there any types of nutrient, vitamin, mineral or hormone tests that a swimmer specifically should consider getting to see how chlorine may be affecting their body, or how able their body is to withstand damage from swimming in chlorine? Aside from a river or lake, are there alternatives to chlorinated pools, and if so, are they easy to find? When a swimmer is at home, what type of changes can they make to ensure that the water they're showering in and drinking is as healthy as possible? In our discussion, Dr. Getoff recommends you also listen to the following: -Vitamin C Lecture Part 1 -Vitamin C Lecture Part 2 In addition to Vitamin C, David also recommends the following supplements: -Vitamin D (this is the one I recommend) -Vitamin E (he recommends Unique E) -Alpha lipoic acid (the source I use is NutraRev) For testing your antioxidant levels, David recommends: -Metametrix ION Panel at DirectLabs For alternatives to chlorinated pools, David recommends: -Absolute Ozone -Grander Water filtration At the end of our discussion, David also mention the Price-Pottenger Foundation, and a new education series he is putting out on that website very soon. I'd highly recommend you check that out as well. Question, comments or feedback about how to reduce the risk from swimming in chlorinated pools? Leave them below! P.S. My Dad wrote me after hearing this podcast. He mentioned that my great Uncle Bernie placed a structured water unit into the skimmer of his indoor pool, and within a week he went from using four chlorine pucks to one puck, his pump pressure was reduced by more than half, the slime on his tile disappeared, yellow staining on his steps disappeared and on and on and on. E-mail my Dad, Gary Greenfield, if you want more info on the unit he used in his home pool. | 5/25/12 | Free | View In iTunes |
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Episode #195: Can Coffee Really Make You Live Longer? | May 23, 2012 – free audio podcast: Can Coffee Really Make You Live Longer? Also: panic attacks in open water, bathroom issues during your morning run, preparing for an "endurance weekend", hypermobility syndrome, water filtration, pain while swimming with scoliosis, are Veggie Straws healthy, staying strong while recovering from injury, c-sections and tummy tucks, and building bigger arms while losing weight. Have a 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. If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter and Google+. Can coffee really make you less likely to die? Eating junk food is more costly than eating health food? ----------------------------------------------------- Special Announcements: In lieu of next week's podcast, Ben will be doing multiple Google+ hangouts - with a focus on big training weeks, recovery and hydration - so be sure to follow the Google+ page to get in on the video hangouts with Ben. US customers can now join Pacific Elite Fitness Prime membership - and get free shipping for the year on Ben Greenfield's recommended nutrition supplements, books, gear and more! Ben now has workouts available - on the PEAR exercise device. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from John: He just finished a sprint triathlon. He's been swimming all winter and spring but had a panic attack in the water during the race. Hung on to a canoe for the first time in his life. How can he avoid this in the future? How can he calm his mind during the swim. Audio Question from Terri: She has bowel/bathroom issues during her morning training runs. She eats breakfast, goes to bathroom, walks dogs, goes to the bathroom again, and then again a few more times during the run. She does not have this problem during afternoon and evening runs. ~ In my response to Terri, I mention CapraCleanse and the Squatty Potty. Audio Question from Abe (sorry... I mean Dave): He has an "Endurance Weekend" race coming up: 5k run on Friday, sprint triathlon Saturday morning, followed by 15 mile time trial. Then after a 3 to 4 hour break, there is a 25 mile road race. On Sunday morning there is a "crit". What would you do training, fueling and recovery for the week of the race? ~ Here is my magnesium oil. Audio Question from John: John is considering running the ING New York City Marathon. He has run 2 half marathons, goes to gym 4 times a week, and is in good shape (but could lose 5lbs around stomach). Has a slight case of hypermobility syndrome in his knee. | 5/23/12 | Free | View In iTunes |
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Episode #194: How To Avoid Sudden Heart Attacks While Running | In this May 16, 2012 free audio podcast: How To Avoid Sudden Heart Attacks While Running Also: heating saturated oils, thick phlegm during exercise, fasted workouts and back-loading carbs, treating celiac disease naturally, healing rotator cuff tears, getting sick during training, very heavy sweat rates, and knee cartilage removal. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. "zero calorie" sweeteners actually disrupt your blood sugar & spark your appetite. As long as you're OK with about 1 pound of wt loss per week, you can lose fat & gain muscle at same time. Foam rolling can increase your flexibility by over 12%! ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Chris: We frequently hear about fellow athletes having these profound medical events where they "crash" and it is determined they have a 80-90 percent blockage in an artery! I personally know of two fellow runners who have had this occurrence. Fortunately both survived after open heart surgery. I am amazed that we continually hear about active, well trained athletes who experience near death occurrences in spite of being active. Makes me wonder about all the efforts of preventative healthcare. I understand much of this can be hereditary but am surprised when a well performing athlete crashes with no previous indicators. I am sure that Listeners would be interested if there are test available to screen for life threatening blockages since it appears that it can strike athletes who are training and performing and show no signs in advance. Would a stress treadmill test be an indicator test? ~ In my response to Chris, I mention the HeartMath emWave2. I also mention this article. And (of course) the New England Journal of Medicine's Cardiac Arrest during Long-Distance Running Races. Audio Question from Tony: Udo Erasmus talks about how when you heat saturated fat you damage them and even if you have a good diet you can't reverse the damage from heated oil. What is your opinion on using it for cooking? ~ Episode #127: Why Saturated Fat Won't Kill You But Vegetable Oil Will Audio Question from Josh: Trouble during hard efforts during races. | 5/16/12 | Free | View In iTunes |
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A Quick Announcement From Ben | Ben stopped into the home office during a quick 10 hour layover en route from the Wildflower triathlon in California (pictured above) to the Superhuman workshop in Dubai, and recorded a short audio for you in lieu of the normally scheduled weekly podcast... | 5/9/12 | Free | View In iTunes |
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How You Can Use Sound And Music To Change Your Brain Waves With Laser Accuracy And Achieve Huge Focus And Performance Gains. | Most of us know that workout songs and music can help you to exercise harder. But if you understand how sound and music actually change your brain waves, you can use this knowledge to alter your mental and physical performance states with laser accuracy. It sounds geeky, but I'm going to explain how... At first glance, brain waves seem a bit like "woo-woo" science, and it can be a bit intimidating and confusing to understand how they work. But here's the basics, which will really help you when you're listening to today's interview with Dr. Jeffrey Thompson about how sound affects your brain. Your brain is made up of billions of brain cells called neurons, and your neurons (just like the rest of your body) use electricity to communicate with each other. As you can probably imagine, these millions of neurons sending signals all at once produces an enormous amount of electrical activity in your brain, and this can actually be detected using medical equipment like an electroencephalography (EEG), which measuring electricity levels over areas of your scalp. When you graph the electrical activity of your brain using EEG, you generate what is called a brainwave pattern, which is called a "wave" pattern because of its cyclic, wave-like nature. And the brainwave patterns are generally categorized like this: Most of us live the majority of our lives in a state of primarily beta brain waves - aroused, alert, concentrated, but also somewhat stressed. When we lower the brain wave frequency to alpha, we can put ourselves in an ideal condition to learn new information, perform more elaborate tasks, learn languages, analyze complex situations and even be in what sports psychologists call "The Zone", which is a state of improved focus and performance in athletic competitions or exercise. Part of this is because being the slightly decreased electrical activity in the brain can lead to significant increases in feel-good brain chemicals like endorphins, noroepinephrine and dopamine. So, for example, when you meditate, you are focusing on something, whether it's a candle flame or your breath going in or out, or a mantra or a prayer. When you focus like that, the electrical patterns in your brain slow down and relax, and the amplitude of your brain-waves generally stabilizes in the alpha wave range. But it turns out that you don't need to be a trained monk or meditate for weeks on end to be able to achieve this state of alpha brain wave relaxation. Instead, you can use a concept called "brainwave entrainment" to get the same effect. Brainwave entrainment is any method that causes your brainwave frequencies to fall into step with a specific frequency. It's based on the concept that the human brain has a tendency to change its dominant EEG frequency towards the frequency of a dominant external stimulus (such as music, or sound). The type of sound frequencies that are typically used in brainwave entrainment are called "binaural" beats. The way that these work is that two tones close in frequency generate a beat frequency at the difference of the frequencies. I know this sounds complicated, but it's pretty simple to understand when you think about it. For example, a 495 Hz audio tone and 505 Hz audio tone (whether overlaid in music or in a sound frequency) will produce a 10 Hz beat, roughly in the middle of the alpha brain wave range, like this: OK, so now we get to the cool, practical application of using sound and music to enhance your brain and change your brain wave frequences. I hunted down an expert, Dr. Jeffrey Thompson, from NeuroAcoustic.com, which produces and educates on using sound for stress reduction, relaxation, sleep enhancement, mega-learning, creativity, peak performance, meditation and higher states of consciousness. In this interview with Dr. Thompson, we discuss: -How sounds and frequencies affect human physiology... | 5/5/12 | Free | View In iTunes |
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Episode #193: What Makes Women Gain Weight As They Get Older And What To Do About It | In this May 2, 2012 free audio podcast: What Makes Women Gain Weight As They Get Older And What To Do About It Also: Do recovery boots work, swish and spit carbohydrates, how does cold effect calories burnt, opposing muscle strength ratios, coffee and dark circles under your eyes, reversing the damage from frostbite, decreasing libido, matcha tea, do veggies make you more attractive, and a good half marathon race strategy. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You don't need to lift with high weight, low reps to build muscle. In populations who are primarily barefoot or primarily shoed, the bare foots win out with lower injury rate. First study I've seen that suggest exercise may NOT actually cause you to eat more later. ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Robert says: G'day Ben I have a question for the podcast. I wanted to know what your thoughts are on the Recovery Pump compression boots, also its competitor NormaTec also as a comparison. Their claims seem to be supported and they do what they claim to do from the literature I have read. Have you tried them? What would the effect of the recovery pump be when treating peroneal synovitis? Or other tendinopathies? Would you recommend this as a recovery modality with other traditional methods such as ice baths, NSAID's etc. Kathryn asks: I've read about recent research that found that swishing a mouthful of carbohydrate solution and then spitting it out rather than swallowing was effective in providing energy for a workout. Would this be an effective way to train in a fasted state occasionally, as Ben recommends, without the negative effects of inadequate fueling? I'm someone that doesn't tend to do well without food before my am workouts, even easy recovery type activity but I would like to try some fasted workouts occasionally. Rob asks: How many calories are you really burning when it is 10 degrees out. If I run 13 miles and my little Garmin says I have burned 1300 calories, how much does the cold, and my body dealing with the cold, | 5/2/12 | Free | View In iTunes |
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How To Get Rid of Migraine Headaches Forever. | Migraine headaches are different than other headaches. They're tough to get rid of, but very closely related to your nervous system activity, and specifically your autonomic nervous system response to foods and stress. Today, you'll learn how to use these concepts to get rid of migraine headaches forever. This morning, my wife posted this to Facebook: She's been struggling with occasional migraines for the past several years, but this month, I've witnessed her completely eliminate migraines and "stop them in their tracks" by fixing her body's pH levels - in other words, making her body less acidic. So how can something like drinking green smoothies eliminate migraines? In Podcast #191, I explained that migraine headaches can be multi-factorial - ...sometimes migraines can be caused by consumption of foods containing tyramine and histamine (such as cheeses, sauerkraut, kefir, alcohol and vinegar)... ...sometimes migraines can be caused by consumption of foods containing arginine (like nuts and chocolate)... ...but many times migraines can be caused by foods that leave a net acid load when they are metabolized by the body (such as the type of foods I talk about in today's podcast interview with Dr. Ted Morter), and this turned out to be the case with my wife. In today's audio, I talk with Dr. Morter about how your body's acidity levels affect your health, mental and physical performance, and how doing something as simple as consuming a high amount of alkaline producing foods (such as the dark, leafy greens found in green smoothies), can reduce net acid load on the body and cause the autonomic nervous system to shut down the stress response that causes health problems like migraines. Dr. Ted Morter is a trainer, author, researcher, Doctor of Chiropractic, and CEO of Morter HealthSystem and a founder of Dynamic Life Training seminars of North America, one of the fastest growing personal and professional development companies teaching health and wellness techniques for well over 40 years. In my discussion with Dr. Morter, I ask him: How is it that certain foods can affect the body's pH? You say that the body is "alkaline by design and acid by function". What does this mean? Can more than food affect the acid in our bodies? What are examples of acid producing foods? What about alkaline producing foods? If the body is exposed to a high amount of acid producing foods, does it have built in mechanisms to protect itself, and if so, how do those work? What is the alkaline reserve, and why is it important? How does this tie into the autonomic nervous system, and the "fight and flight" vs. "rest and digest" systems? How is it that people can actually track their pH? What do people need to do to get well and stay well? You can find Dr. Morter's "BEST Living Kit" by clicking here. It includes a book, with 9 CD's that tell you what to do to fix your body's pH and your autonomic nervous system response to stress. My wife has been using this program to test her pH, adjust her pH using food and supplements, and get rid of her migraine headaches with this formula. Questions, comments or feedback? Leave them below. | 4/28/12 | Free | View In iTunes |
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Episode #192: What Happens When You Exercise Too Much | In this Apr 25, 2012 free audio podcast: What Happens When You Exercise Too Much Also: the ketogenic diet vs. the metabolic typing diet, are e-cigarettes a healthy alternative, which is better ground turkey or beef, what is mugicha, should you take a hot or cold bath post exercise, a list of healthy oils, bonking hours after a workout, does protein influence fat loss, and do beets cause cancer? Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Some say exercise doesn't help you lose weight. Here's what the science says. From Google+: Eating breakfast makes you healthier. Want more power? If you're already lifting fast & explosively, a mouthguard (like this) actually helps. ----------------------------------------------------- Special Announcements: Ben now has workouts available - on the PEAR exercise device. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Brandon: How does a ketogenic diet relate to or work with the metabolic typing diet? ~ In my response to Brandon, I mention episode #187. Audio Question from Joe: Smoker for almost 10 years who quit cold turkey 2 years ago. Is an age grouper in great shape. The only issue is when he's stressed or has a good "buzz-on" he wants a cigarette. Are e-cigarettes a viable option to have in a pinch? ~ In my response to Joseph, I mention Dietary Supplements That Can Massively Control Your Most Intense Carb Cravings. Dave asks: There is a lot of old health trends being busted in the last 10 years, can you bust this one? Is ground turkey really more healthier than ground beef? I need to know... beef is sure more tastier! Keith asks: I know you like kombucha. What do you think about Mugi cha (barley tea)? It was in every kids thermos all summer long. Actually everyone drinks it from housewives to office workers. Ice baths after exercise are all I hear about these days on podcasts and in magazines but here in Japan almost every house has a high tech bathtub and 40 deg C plus soaks are a nightly family ritual (my wife prefers 40 but her dad likes 42, I can only stand 39). Is a hot bath after a normal exercise session for an uninjured runner a no no? | 4/25/12 | Free | View In iTunes |
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Can Body Language Be Used To Enhance Your Performance? | When I was in college, one of my roommates was totally geeked out on body language. He had shelves full of books about how to get what you want with your body language, including how to tell if people are lying based on their body language, how to sell with your body language, and how to get girls with your body language. I remember being both fascinated and frustrated by his uncanny ability to know instantly if there was any shred of untruth in anything I told him, and also his ability to know exactly what I was thinking nearly 100% of the time. Sometimes, he'd even have me tell him a story that I may or may not have contrived, and he instantly would know whether I was lying or telling the truth. But is it really true that body language is that powerful, and, if so, could it be used to enhance human performance? In other words... Can body language be used to "get what you want"? Can your body language directly affect your health or fitness? Are there things that you can do during a workout or event (like a marathon) with your body language to perform better? Can body language help you to eat better or fix your diet? I ask all these questions and more to Kirk Duncan in today's interview, and I also include a fantastic infographic: "How To Use Body Language To Be More Attractive". Kirk Duncan (pictured right), president of 3 Key Elements, is a trainer, mentor and body language master. I met Kirk in Utah a couple months ago, and went to one of his body language seminars. It was pretty powerful stuff. Kirk's job is to help people find the obstacles that they face and show them how to get through them. He has taken the tools he’s discovered through many years of observing people’s body language and developed a system for training and teaching others in such a way that they experience breakthroughs quickly and permanently. Today, in this audio interview, Kirk teaches you the Art Of Looking Good With Your Body Language. Also, be sure to check out the graphic below about using body language to be more attractive. The text gets a bit small in places, but you can click on the image to get a close-up. If you have questions, comments, or feedback, leave them below! | 4/21/12 | Free | View In iTunes |
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Episode #191: What To Do When Allergies Affect Your Exercise | In this Apr 18, 2012 free audio podcast: What To Do When Allergies Affect Your Exercise. Also: how much do you need to eat after an endurance event, is Tri-Ripped or Triathlon Dominator better for a 70.3, a genetic test to determine your potential aerobic capacity, how to heal a bruise, controlling the side effects of prednisone, how to reduce migraines, should you use the mess out of 7-Keto DHEA, and wearing minimalist shoes on a bike. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Wii Fit blows treadmill walking out of the water. Interesting that speed appears to put runners at higher risk of injury than volume. Supplements like "Sport Legs" & others that preload you with lactate appear NOT to be effective. ----------------------------------------------------- Special Announcements: The squatty potty - is what Ben used before he won his latest sprint triathlon. A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: As compiled and read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Megan: When you do a big event like a marathon or Ironman in the days after the event is it true that you have a bigger caloric need. If so, what would the percentage be? She eats good/healthy food after the event but wants to know how much more she might need or not need to consume. ~ Resources I mention to Megan: Enerprime, Capragreens or SuperGreens, Tian Chi for adaptogenic herbs, Energy28 for Maca, Caprazymes and Caprobiotics, and Betaine HCL. Audio Question from Josh: Can seasonal allergies cause his heart rate to get really really low? In April and May he can't get into Zone 4 or 5 while riding. His standing rate is 40 or 50 BPM! Christian says: My wife and I ran a 1/2 marathon today. She appears to have a significant histamine reaction causing vasodilatation every time she runs significant distances. Her arms and legs turn purplish red and she feels her blood pressure drops. She dumps cold water on her arms each aid station and that helps some. The problem is worse when it is hot outside. Her hydration and nutrition are good. Her liquid nutrition has electrolytes and she adds a salt tablet to her water bottle. I recall your podcast interview about not needing electrolytes but adding salt seems to help her. | 4/18/12 | Free | View In iTunes |
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Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? | In today's interview, I speak with a surgeon, engineer and relentless self-experimenter, Dr. Peter Attia (pictured above as he swims across the Catalina Channel), about whether it is possibly to be extremely active and eat a low carbohydrate diet. If you've ever wondered whether it's possible to keep yourself in a "ketogenic", low carbohydrate state and still swim, bike, run, lift and do other extreme sports and activities, then this audio will answer all your questions. Let's begin with a video of a workout being done by Dr. Attia, who I interview in today's podcast: And he does all that while eating only 30-50 grams of carbohydrates per day! Dr. Attia (pictured right) of Canada is a relentless self-experimenter who has spent the last two years examining the role of nutrition on all aspects of personal performance. He is a former McKinsey & Company consultant, surgeon, engineer, calculus teacher and an author of numerous medical and research papers. Dr. Attia received his medical degree from Stanford University and holds a B.Sc. in Mechanical Engineering and Applied Mathematics from Queen’s University in Kingston, Ontario, Canada, where he also taught and helped revamp the calculus curriculum. He did his surgical training at the Johns Hopkins Hospital in Baltimore, Maryland. He also did a fellowship in surgical oncology at the National Cancer Institute in Bethesda, Maryland. Dr. Attia's website, which we discuss during the interview, is WarOnInsulin.com. Here are the questions that I ask him: You have an interesting story. How did you come to start your website, WarOnInsulin.com, and what is it that you are trying to achieve? You appear to keep yourself very fit. Walk us through a typical week of exercise for you. For any given day, especially on these exercise days, about how many carbohydrates do you eat, and what does your eating look like? How about before and during a long workout, like a long bike ride. What do you eat? What is the science behind how your body is able to accomplish so much exercise with so few carbohydrates? What research is out there that has been conducted on people exercising very long, very hard or both while eating low or no carbohydrates, and what has been observed in the research? Is there a "maximum" amount of carbohydrates that would be considered healthy for frequently exercising individuals, such as enough carbohydrate to keep liver glycogen stores full? Was this style of eating an easy transition for you, and how can people expect to feel if they try to combine high volume or high intensity exercise with carbohydrate restriction? Have you found a "ceiling" for how long or how hard you can go while in a carbohydrate restricted phase? Do you feel or have you observed a need to include carbohydrate re-feeding periods, whether specific days of the week, periods of the exercise year, or seasons in which you may eat more fruit or more carbohydrates than usual? Have you found that particular dietary supplements or strategies help active individuals to succeed with or adhere to a low carbohydrate diet? Some studies have shown low insulin and a low carb diet to reduce thyroid function or cause leptin resistance. Is that true, and if so, is it an issue? Recommended reading as an additional resource: -Art & Science of Low Carbohydrate Living -Low Carbohydrate Diet For Triathletes Recommended supplements for long workouts: -UCAN Superstarch - use plain flavor only (avoids the sucralose), 80-100 calories per hour -MCT Oil - use 30-50ml 30-60 minutes prior to workout Other resources: -Blood glucose monitoring system -Ketone strips Questions, comments or feedback? Leave them below. | 4/14/12 | Free | View In iTunes |
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Episode #190: Do Belly Fat Loss Supplements Really Work? | In this Apr 11, 2012 free audio podcast: Do Belly Fat Loss Supplements Really Work? Also: does being on your feet all day count as a warm-up, anti-inflammatory foods instead or prednisone, fuelling recommendations for a multi-day hike, do hormones and exercise create acne, the benefits of fasted exercise sessions, are carbs really killing you, adapting to a low carb diet, is popcorn a superfood, and do vitamins raise your chances of death? Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. This is why I always try to exercise as soon as possible after I fly somewhere, even if I'm tired. How I'm building my kid's brains now. Burdock root for boosting testosterone may actually be pretty good stuff, but I'd need to see this in humans. ----------------------------------------------------- Special Announcements: A full 30 week workout - Ben's book, The Ultimate Weight Training Guide For Triathletes is now available on TrainingPeaks. Ben Greenfield is presenting the "Become Superhuman" workshop - May 11 & 12, 9:00 am to 5:00 pm, in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here on "Why Running Drills Are Bad For You" and now you can get a 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio Question from Craig: Craig wants to know if he needs to warmup before a run even if he has been on his feet all day. He also wants to know if there is something better/safer than steroids to take for erythema nodosum. ~ In my response to Craig, I recommend the dynamic stretching routine. I also mention the GAPS diet book. Audio Question from Tony: This summer Tony is going after an unsupported speed record on a long trail (272 miles). He is looking for light/portable food recommendations and also an approximate amount of calories he will need for 40 miles per day over 6+ days. He is 5'6" 135lbs. ~ In my response to Tony, I mentioned LivingFuel SuperGreens, CapraCleanse and Tian Chi. Audio Question from Frances: Frances wants to know if there is a connection between hormones, acne and exercise. Amy asks: Can you comment on this study regarding fasted exercise and weight loss: "Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training." Keely wrote: Ben recently posted a link entitled "carbs are killing you". This was pretty interesting and I am curious if you know where any of the information on this handout is coming from. The archive information only gives information about the website design. Is there any scientific evidence behind this, | 4/11/12 | Free | View In iTunes |
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Why Does A Guy Like Lance Armstrong Have Gastrointestinal Issues During A Triathlon? | Last week, at Ironman 70.3 Galveston, Lance Armstrong decimated the field on the bike, but then slipped to a disappointing seventh place finish due to hydration and nutrition problems during the run. So why does a guy like Lance Armstrong have gastrointestinal issues during a triathlon? And what should you be eating during a triathlon? In today's interview with Dr. Stacy Sims, you'll find out what to eat during a triathlon, and also learn fascinating new information about fueling that is going to change many of the recommendations that I personally make, and the way that I eat and drink during Ironman. Dr. Stacy Sims is an Innovative Exercise Physiologist, and a Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition, and also involved with "Kai Nutrition". She is an accomplished athlete in her own right, having ridden as an elite women's cyclist, won multiple Xterra events, and even raced as a pro triathlete. Her cutting edge research with athletes has led her to work with the likes of Garmin, RadioShack and Lance Armstrong where she has helped athletes of all abilities find the extra edge through science. During my discussion with Stacy, I ask her: How common are GI problems among runners and endurance athletes, in terms of rough percentages of athletes who have some kind of GI distress during a race? What is going on physiologically during intense exercise or dehydration that can cause gut issues? Can use of any supplements or medications aggravate this issue even more? Does exercise, and specifically a form of exercise like running, cause changes in your gut muscles or the way your intestines work? Are these type of GI issues more prevalent in men or women, and if so, why? What are the most common mistakes athletes make in terms of race day meal planning, and are there specific compounds (lactose, fructose, etc.) that should be avoided? What do you think is the best carbohydrate fuel during exercise, and why? Do you think there are any issues with gels and if so, are there better solutions, like blocs, chomps or jelly beans? What about sucralose and other artificial sweeteners? There are a variety of concentrated sport drinks on courses, such as Powerbar Performance, Gatorade, etc. Are these OK to drink? Do you think that endurance athletes should be using electrolytes, or would you agree more with the philosophy of Tim Noakes that the body does a pretty good job maintaining plasma sodium levels? If we do use electrolytes, are certain forms better than others? Any final tips that can be using in a pinch to stop GI issues? So what were some of my biggest takeaways and changes that I will personally make in Half and Full Ironman triathlons, based on this discussion? 1) During races, begin using green tea extract, delta-E, or 5 hour energy - rather than coffee or caffeine tablets. 2) During the run, switch a sucrose or glucose based solution, and avoid fructose/maltodextrin sources. I'm doing more research on this right now, because here are the current gel options on the market (notice that Clif uses “brown rice syrup” which is basically sucrose). 3) If I do use any Powerbar Perform or GU Brew drinks during an event, dissolve 3 parts water to 1 part solution. 4) Include 10-20g protein prior to races, or better yet, use a pre-digested aminos source such as MAP capsules 5) Avoid any electrolyte capsules or solutions that use chloride, and instead opt for carbonate, along with a trace minerals solution consumed during week of race and before race. 6) Keep Peppermint Tums on hand during run. Questions, comments or feedback? Leave them below. | 4/7/12 | Free | View In iTunes |
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Episode #189: Should You Eat Carbs or Protein Before Bed? | In this Apr 4, 2012 free audio podcast: Should You Eat Carbs or Protein Before Bed? Also: being predisposed to heat stroke, shot-gun vitamins and high dose antioxidants, good swim technique videos, being ketogenic all the time, tendonitis explained, why one muscle can be bigger than the one on the other side, and how to blast away belly fat. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Interesting study & suggests if you're taking an iron supplement do NOT take it in a 6 hour window around any workout. Even if you're exercising for 5 hours per week, a seated desk job still raises your risk of death. So stand more. It turns out those little unstable air pillows that you can stand on at the gym actually could be *bad* for performance. ----------------------------------------------------- Special Announcements: May 11 & 12, 9am to 5pm - Ben Greenfield is presenting the "Become Superhuman" workshop in Dubai. Get more details. 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio Question from Kelsey: What is best to eat before bed? Garret Webber-Gale's nutritionist says carbs instead of protein or it will all turn to fat... is that true? Audio Question from Patrick: Wondering about heat susceptibility. If he can't take an icebath, he gets crazy headaches 24 hours after a hot/hard workout. ~ In my response to Patrick, I recommend CapraColostrum. Audio Question from Mike: Wants your opinion of the "Longevity" and "Six for Men" supplements. Audio Question from Jared: Wants some recommendations for videos he can watch to help his swimming technique as he prepares for a triathlon. ~ In my response to Jared, I recommend Swim Smooth, and especially the DVD's. Bob asks: If I train myself to be ketogenic, is that purely for health and fat burning? What about racing? Do I still eat the gels, etc. before/during a race? Or is that counter-productive? Stephanie asks: I need some advice on how to manage my tendonitis in my foot once and for all. In fall 2010, I completed my first marathon. During the end of my training, I started to develop pain on the inside of my left foot. I pushed my way through the race but was left limping for a week. The pain subsided enough to allow me to start running in April 2011. However, by August, I had to cease running due to extreme pain on the outside of my foot. An MRI determined that I had tendinitis and I spent 3 months in Physical Therapy. My foot has gotten better but it is still not 100%. What do you suggest in terms of stretching, | 4/4/12 | Free | View In iTunes |
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The Zen Of Aging: How To Stay Fit and Look Amazing As You Get Older. | If you want to know how to stay fit as you age, today's double interview release is a must-listen. The first interview is with Cary Nosler. Cary (pictured right) is 65 years old and has been a fitness enthusiast for the past 50 years. He is a wealth of knowledge about how to stay fit as you age and what happens to your body when you get older. During our interview, Cary talks about: -How to deal with the mental aspects of aging and exercise.... -How to stay motivated to exercise as you get older... -What a typical day of exercise look like for him... -How to figure out what expectations to have for yourself as they age... -How to balance what doctors and medical community says you should do with what you feel like doing... -How to deal with the accumulated injuries that happen to everyone who exercises, especially as you age... -Considerations for nutrition, supplements, and hormone balance as you age... Cary also has a weekly radio show on the Wide World Of Health Radio, in which he interviews health experts from around the world! ---------------------------------- The second interview is with Elizabeth Ruiz (pictured right). Elizabeth is a coach at Pacific Elite Fitness. With over 20 years racing experience as an elite road and track cyclist, Elizabeth garnered 11 Florida state championship titles, as well as podium finishes in triathlon, duathlon, road and trail running. With time spent in the racing trenches, she has first hand experience of the challenges of preparation, travel, and race day performance, as well as how to optimize the way that you feel and your growth hormone levels as you age. During our discussion, Elizabeth answers the following questions: -What is growth hormone and why should we care about it? -Is there a way to test for growth hormone levels? If so, what test is best? -What happens if you're deficient in growth hormone? -How common are deficiencies in active men and women? -How can you naturally raise growth hormone levels? -Is taking growth hormone illegal or dangerous, or does it depend on the type of supplement you use? Questions, comments or feedback? Leave them below! | 3/31/12 | Free | View In iTunes |
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Episode #188: What Blood Tests To Ask Your Doctor For When You Go In For Your Physical | In this Mar 28, 2012 free audio podcast: What Blood Tests To Ask Your Doctor For When You Go In For Your Physical. Also: what is oil pulling, the run/walk protocol, improving tendon and ligament strength, enhancing mobility for olympic lifting, recovering from hamstring tears, a ketogenic diet for killing cancer cells, compex sport elite for building strength, choosing types of flour, hashimotos and nightshades, and c1/c2 vertebrae misalignment. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- News Flashes: To get this and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. I agree with all of these 10 stubborn exercise myths. ----------------------------------------------------- Special Announcements: 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- Listener Q&A: Audio question from Matt: Wants to know what he should ask his doctor about at his annual physical. ~ In my response to Matt, I reference: www.directlabs.com, www.cyrexlabs.com, bioletics.com, and pacificfit.net Audio question from Dave: Curious about Oil Pulling. Audio question from Jenn: Is returning to running after injury and wondering about using a very frequent but short walk/run technique. ~ In my response to Jenn, I mention Jeff Galloway's walk/run ratios. Audio question from Jared: How to improve tendon and ligament strength and durability. ~ In my response to Jared, I recommend Capraflex. Audio question from Bob: Looking for recommendations for mobility exercises to help with Olympic Lifting. ~ In my response to Bob I reference these two videos: Audio question from Chuck: Help with recovering from a hamstring tear. Also can a ketogenic diet starve out cancer cells? Audio question from John: Wants some ideas for Compex Sport Elite protocols. Kyoko asks: Can I select whatever type of flour I like? Or, is there any important things I should look at? Pam asks: I just got done listening to episode 180 when you mention that people with Hashimotos should avoid nightshades. I am 37, and was diagnosed with Hahsi's at 16. I feel pretty good for the most part. I maintain an active lifestyle, and have good energy in all that I do. I treat my Hashi's with synthroid (.150mcg) and monitor the condition pretty much through blood work. I have a couple questions regarding nightshade food. 1) What exactly are the reasons they should be avoided? 2) How do I know if they are having a negative effect on me? 3) Should they be avoided if there is no noticeable effect? ~ In my response, I recommend the book: Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal? Edgar asks: | 3/28/12 | Free | View In iTunes |
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8 Ways To Get Your Body Operating Like A Finely Tuned Engine | Ever wondered how to test and fix your body's biochemistry? You're going to learn how, and learn 8 ways to get your body operating like a finely tuned engine in today's episode with Dr. Ryan Bentley. Dr. Bentley has been described as one of the brightest young leaders in the field of nutritional medicine. A true innovator, Dr. Bentley has emerged on the national scene in natural medicine circles with his engaging seminars and his book, "Sex, Lies & Cholesterol", which is being praised by practitioners and lay people alike. Dr. Bentley is the co-founder and CEO of The Wellness Prescription - created to educate practitioners on how to construct proven, objective, and quantifiable systems and protocols to help their patients reach optimal health. He has taught his principled nutritional approach to thousands of doctors around the country. In this interview with Dr. Bentley, you're going to learn 8 ways to get your body operating like a finely tuned engine. Our discussion includes: -Acid Base balance - why taking electrolytes isn't the key to stopping cramps, and what strips electrolytes from your body... -Oxidative stress - what you don't realize that most athletes truly die from... -Inflammation - how to truly test the amount of inflammation in your body... -Liver and kidney stress - how your liver can make you fat... -Carbohydrate metabolism - why you can't just monitor your blood sugar, and what else you need to test... -How to balance your cellular respiration, electrolyte balance and hydration... -Protein metabolism - how to find out if you're eating to much or too little protein, and if you're digesting it properly... -Adrenal stress - the specific vitamin deficiencies that make you more prone to overtraining and adrenal fatigue... -How to find your emotional button to ensure that you're able to actually adhere to the lifestyle changes that Dr. Bentley recommends... During our discussion, Ryan graciously offered for you to e-mail him if you have more questions about how to test for these issues or fix them. His e-mail is: rbentley@wellnessprescriptions.net Questions, comments, or feedback? Leave them below! | 3/24/12 | Free | View In iTunes |
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Episode #187: Does Cold Thermogenesis Work For Fat Loss? | In this Mar 21, 2012 free audio podcast: Does Cold Thermogenesis Work For Fat Loss? Also: metabolic typing and blood type diets, ultra-running advice, ways to recover from surgery, how to mentally deal with accidents, how to train for tough mudder, strategies to become a faster runner, all about D-aspartic acid and aromatase inhibitors, and fueling for a 17 hour Ironman. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Ironman Coeur D' Alene Workshop – 12 Weeks To Race Day - This is a free workshop coming up March 24 at 6PM in Coeur D' Alene, ID, at Pilgrim's Market on 4th st. Join triathlon coach and Ironman athlete Ben Greenfield, from BenGreenfieldFitness.com, as he teaches you exactly which workouts to do, which foods to eat, and how to prepare in the final 12 weeks leading into Ironman CDA. Whether you plan on competing this year or next, or even if you're doing a different Ironman than Coeur D' Alene, you'll learn valuable tips and tricks for ensuring you're 100% confident on Ironman race morning. There will be ample time for Q&A if you have specific questions to ask Ben. 50% Discount on Triathlon Coaching - You heard him interviewed here, on "Why Running Drills Are Bad For You" ... now you get 50% discount on your first month of coaching with Graeme Turner. Just use code "COACHGRAEME" at http://ow.ly/9IIeY TrainingPeaks has posted - a free replay of Ben's "Eating For Endurance" webinar. Superhuman Coach - If you are a coach or personal trainer who wants to join Ben Greenfield's mastermind group, and get access to a monthly meeting with Ben, coach forum, and 10 webinars on Performance, Fat Loss, Recovery Digestion, Brain, Sleep and Sexual Health, along with Ben's "Triathlon Coach Guide" book and his "Triathlon Coach Insider" program, then visit www.superhumancoach.com Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. It would be interesting to see if hypoxic swimming has a similar effect on boosting your hormone levels. Sure…if you're running 3 times a week recovery is overrated. But I've never met Ironman triathletes who don't benefit from ice, antioxidants, etc. How long does it take to recover after a marathon? ----------------------------------------------------- Listener Q&A: Tom asks: I've been hearing a lot out of Jack Kruse, a neurosurgeon-gone-paleo, about cold thermogenesis for health and fat loss. I'd love to hear your take on cold thermogenesis for general health and/or fat loss, as well as its potential use as a training/recovery tool. ~ In my response to Tom, I mention this recent Get-Fit Guy article, and my previous interview with Ray Cronise. Melanie asks: I know you had an interview regarding metabolic typing, but I wanted to know how much stock you put in the details of these type of "diets". I am a protein type and I know that is right for me, but I did the metabolic typing from the Wolcott group website and received a specific list of foods to eat and ones to avoid. Some of the ones for me to avoid are ones that are in the "eat" category in your food pyramid. For example, I'm supposed to rarely have yogurt, cabbage, berries, | 3/21/12 | Free | View In iTunes |
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How You’re Damaging Your Nerves And What You Can Do About It. | Dr. Fletcher, today's interview guest, is a powerful force in chiropractic. Quietly he has become known as the leader in neural scan interpretation and wellness practice development. Today, thousands of doctors from Europe , Australia and North America listen to his communication strategies and use his coaching methods to transform their practices. And one of his areas of expertise is how you're damaging your nerves and what you can do about it. So in this audio interview with Dr. David Fletcher, you'll learn: -Why neuorological communication is crucial to ideal performance... -What can damage that communication process... -How to predict overtraining before your body begins to fall apart... -The three different dimensions of overstressing your body... -Easy questionnaires that can show you what kind of stress you have... -And much more! Resources and websites discussed during this interview with Dr. Fletcher: -CreatingWellness.com - Dr. Fletcher's website that hosts the stress questionnaires we discuss. -Subluxation.com - The technology that Dr. Fletcher discusses In the video below, I actually visit a local Spokane chiropractic physician (Pat Dougherty) who uses Dr. Fletcher's equipment, and tried it out for myself. Questions, feedback or comments? Leave them below! | 3/16/12 | Free | View In iTunes |
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Episode #186: How Liposuction Makes You Fat | In this Mar 14, 2012 free audio podcast: How Liposuction Makes You Fat. Also: dealing with a chronic calf sprain, what is P.A.P training, can you create glycogen from fat and protein, are unsoaked nuts and seeds a problem, the Maffetone vs. the Triathlon Dominator heart rate zones, distances for long triathlon training sessions, and reasons for fat loss resistance. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST: "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach 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! Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book! Your business can get huge exposure - from sponsoring Ben's next book. You'll get tons of banner ads, podcast announcements, premium newsletter placements and more! Take a look at the full sponsor perks sheet. Coming this Friday - an interview with Dr. Fletcher about how something called neural communication can make or break your performance. ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Carob is a great alternative to chocolate. Compared to chocolate it has higher calcium count (three times as much), no caffeine content, nor fat, and presents your taste buds with a different experience. It's also high in Iron, Vitamin B, Phosphorus, Magnesium, fiber and protein. Top injury sites for the long distance triathletes includes lower back (17.9%), Achilles tendons (14.3%), and knees (14.2%). Among the short to intermediate distance triathletes, most injuries occurred in the knees (44%), calf (20%), hamstrings (20%), and lower back (20%). A group of healthy, active individuals were instructed to cut back on their activity for 3 consecutive days. What they found was that their blood sugar levels spiked 26% more than it normally would have, and that the spikes increased slightly over each successive day. ----------------------------------------------------- Listener Q&A: Audio Question from Jennifer: Is liposuction an option or a last resort? Audio Question from Jake: 15 weeks out from Ironman with chronic calf strain. Eric asks: I've been hearing a lot about P.A.P. training and was hoping you could help define what it is and how it may help endurance athletes. Andrei asks: I keep hearing about how after an workout you have to eat to replenish the glycogen storage. Also, during a long training run or a race, you have to ingest carbs to top your glycogen storage. My question is if you can do this with fat or protein, not carbs. | 3/14/12 | Free | View In iTunes |
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Food Politics: How The Food Industry Influences Your Nutrition & Health | The purpose of food companies is to increase sales and profits. And often, that goal does not coincide with sustainable food production and or helping you make better food choices so that you can live a longer and healthier life. In today's audio interview, I interview author and nutrition professor Marion Nestle - who is also featured in the excellent "Rise & Future Of the Food Movement" video lecture, about food politics, and how the food industry influences your nutrition and health. Marion has authored three books, all of which are very good reads if you want to know more about how lobbying, marketing and other political actions affect the quality, safety and price of your food: -Food Politics: How the Food Industry Influences Nutrition and Health -Safe Food: Bacteria, Biotechnology, and Bioterrorism -Why Calories Count Finally, although it's not directly tied to my conversation with Marion, I thought that during this election year, the following infographic would be fun for you to check out. Which one are you? And do the food profiles below really match your political persuasion? Leave your comments below! | 3/9/12 | Free | View In iTunes |
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Episode #185: Is Cortisol Good Or Bad? | In this Mar 7, 2012 free audio podcast: Is Cortisol Good Or Bad? Also: how to raise testosterone levels while training, good reasons to jump rope, training for an uphill bike race, how to lose loose skin after weight loss, are gluten digestive enzymes helpful, numb toes, heel pain, and why your sweat smells different when weight training. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net TrainingPeaks Webinar - March 15th @ 1:00pm MST / 3:00pm EST: "Eating For Endurance" with Ben Greenfield. In this webinar, sports nutritionist Ben Greenfield will teach 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! Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc…)? Did you train/rehab with Ben’s help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. Very good evidence that if you're going to have a high carb meal, it should be breakfast. Potatoes are more satisfying to your appetite than bread. Want to recover from workouts faster? Eat 20g of protein before bed. ----------------------------------------------------- Listener Q&A: Audio Question from Martin: Asking about Cortisol levels. ~ In my response I recommend MAP for amino acids. At www.pacificfit.net, I recommend - Recoverease, Solar Synergy, TianChi. Anonymous wrote: My husband is a marathoner, and is training for his first full Ironman. I am supportive and interested in his athletic exploits as a shorter distance runner and a group exercise instructor myself. However, his training starts to take a toll when his athletic exploits start to interfere with our sexual exploits. During marathon training his sex drive takes a significant dip. During Ironman training it has been even more noticeable. I have read that endurance training can actually inhibit testosterone production. Is there a natural dietary way to boost testosterone while training? If not, is there a way he should alter his training and/or diet once he completes this event to "reset" his natural sex drive? He hasn't had his testosterone tested, he doesn't have ED, he's not totally exhausted from training, and our relationship is otherwise healthy and happy. We are in our mid twenties. ~ In my response, I reference this free video/pdf I produced, and www.Tri-Ripped.com. Also OptiMale and Vitrix (tribulus). Scott asks: How and why should I jump rope? What are the benefits and what's the best workout routine? What kind of rope should I use? How many calories are typically burned? I'm looking for an overview of rope work. Kate says: I am going to be entering a mountain bike race this spring in Sandpoint, Idaho. I have about 3 months to get fully prepared. | 3/7/12 | Free | View In iTunes |
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The Zen of Chinese Herbs – Everything You Need To Know About How To Boost Your Brain Power With Herbology. | If you read "12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power", you may have noticed that suggestion #7 recommended that you take a compound called "Huperzine", and mentioned Chinese herbal mix "Tian Chi" as a source of club moss, since club moss contains natural levels of Huperzine. But that article just scratched the surface when it comes to how to use Chinese herbs. So in today's audio interview with the inventor of Tian Chi and Chinese diplomat of herbology Roger Drummer, you'll learn everything you need to know about how to boost your brain power with Chinese herbs. You'll also learn: -Why you need to be careful with which Chinese herbs you choose and use... -How most Chinese herb supplement manufacturers "water down" their formulations... -The best time of day to take Chinese herbs... -A shocking discovery Ben made when he combined Chinese herbs and heart rate variability testing... -And much more! The highly concentrated Chinese herb mix that I've personally been taking on a daily basis is Tian Chi. I'd highly recommend that you treat yourself to just one box and use it for the next 20-30 days so that you can see what it feels like to have your neurons firing at peak capacity. Click here for a full list of the ingredients in Tian Chi. You can get it now with free shipping when you click here and use code FREETIANCHI (expires March 9). Questions, comments, or feedback? Leave them below. | 3/3/12 | Free | View In iTunes |
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Episode #184: The Effect Of Alcohol On Your Physical Performance – Do Booze & Exercise Mix? | In this Feb 29, 2012 free audio podcast: The Effect Of Alcohol On Your Physical Performance. Also: quick and healthy celiac fuels, preparing for a "pump and run", is MCT oil better than coconut oil, HIIT vs. Cardio, tips on Patellofemoral Syndrome, Seitan protein, lowering high blood pressure, exercise induced asthma, nocturnal penile tumescence from increased testosterone, and is Curves better than a traditional gym. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Thailand Adventure - Join Ben in Thailand this winter for the triathlon adventure of a lifetime at the Laguna Phuket Triathlon and the Asia Pacific 70.3 Triathlon! Get all the details at www.pacificfit.net If you are a triathlon coach or personal trainer - e-mail Ben (ben@bengreenfieldfitness) your mailing address. He has something special to send to you. Ben mentions that he's been using "Coconut Manna" more, and he loves it. Grab some here! ----------------------------------------------------- News Flashes: To get these and other news flashes fresh off the press every week, follow Ben on Twitter and Google+. You can lose 10% of your body weight during an endurance event and still do really, really well. One of the best articles I've ever read about overcoming cravings. Fruit is not fattening. ----------------------------------------------------- Listener Q&A: Audio Question from Joe: What are your thoughts on alcohol during the training/racing season? And Brenden asks: I love beer, yet clearly understand how bad it is for my athletic performance and sleep cycles. I try to only drink on the weekends, yet sometimes find myself drinking one or two during the week. What is a safe number per day? Zero? LOL. I guess my question is, will I lose workout and fitness gain by drinking 12oz everyday? You get the picture. What type of rules do you have for yourself? Audio Question from ???: Wants some suggestions of quick and healthy foods to consume after a 5k running race to stop him from feeling nauseous and faint. Audio Question from Andrea: Wants advice on fueling for a "pump and run" event. Audio Question from Chuck: Wants to know more about MCT Oil. Audio Question from Jean Luc: Is there an easy formula to translate training "Short and Fast" vs. "Long and Slow". Audio Question from John: Looking for some advice and exercises to do while healing from Patellofemoral Syndrome. ~ In my response to John, I mention Capraflex and also Rock Tape. Audio Question from Tim: What do you think of Seitan as a protein source for vegans? Audio Question from Tom: Vegan runner who eats well and takes CoQ10, Hawthorn (ect…) and still has high blood pressure. What else can he do? ~ In my response to Tom, I mention heart rate variability testing using the emWave. Audio Question from Clay: Wants some help with his exercise induced asthma (beyond his inhaler). Kyle asks: This is a totally serious question, I saw this mentioned in a discussion about over training. Is there any basis behind the theory of nocturnal penile tumescence being an indicator or not of testosterone level, and possible being over trained? Ian says: How effective are Curves Women's gyms from both a weight loss and fitness point of view? My wife's main goal is weight loss at the moment so she wants to know if she'd be better off hitting a gym with a pool, treadmill, bike, classes, etc and losing her Curves membership. Prior to asking your question, | 2/29/12 | Free | View In iTunes |
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Episode #000: No Podcast This Week | Ben has had a very busy week (including a training stint at Giant's stadium for Team Timex) and there is no podcast this week! But we encourage you to go back and listen to "Episode #183: Are Your Hormones Out Of Whack?" and Ben's recent interview with John from UrbanVitality.com called "Why Fat Is Good". Also take a look at this post by Ben called "How Much Salt Do You Lose In Your Sweat" and see the results of what he's been up to lately with Team Timex Multisport. Do you have a question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, please don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! ----------------------------------------------------- Special Announcements: Call out for Testimonials - Are you someone who was really out of shape (overweight, unable to climb stairs, experiencing shortness of breath, dangerously high blood pressure, etc...)? Did you train/rehab with Ben's help and advice to go on to race a triathlon, marathon or ironman? If you are, email Ben a testimonial at ben@bengreenfieldfitness.com and you could be featured in his next book! Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. If you like the song included is this podcast - it comes from Brock Skywalker's album called "Cerebral Reruns" which is available on iTunes and CD Baby. Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! 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! ====================================== ====================================== 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): | 2/22/12 | Free | View In iTunes |
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Why Fat Is Good. | When I published the Superhuman Food Pyramid last week, I received many questions about why fat is at the base of the pyramid. In this audio, you'll learn about why fat is good during my interview with John from UrbanVitality.com. You instantly get my Superhuman Food Pyramid for free when you share on Twitter or share on Facebook using the button below. If you have questions, comments or feedback, just leave it below, and if you enjoyed this article and audio, you should also listen to my interview with Tom Naughton of the "Fathead" movie. | 2/16/12 | Free | View In iTunes |
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Episode #183: Are Your Hormones Out Of Whack? | In this Feb 15, 2012 free audio podcast: Are Your Hormones Out Of Whack? Also: which type of coconut milk is best, bike workouts in a hotel, choosing the best (elliptical) chain rings, which fats are the healthiest, is sugar free dark chocolate ok, co... | 2/15/12 | Free | View In iTunes |
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A Little Known Vitamin That Could Save Your Life. | One of the most insightful and informative books that I read this month was "Vitamin K2 and the Calcium Paradox". It was written by Kate Rhéaume-Bleue, N.D. (pictured below) , a naturopathic physician and Canadian expert in natural medicine. Vitamin K2 was actually something I mentioned in "12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power". I was so impressed by this vitamin's ability to do everything from improve bone density to reverse heart disease to cut off blood flow to cancerous tumors to increase VO2 max in athletes that I got Dr. Kate onto a call to talk about. During this audio interview, you'll find out: What is vitamin K2 and what does it do? Is it common for people to be deficient in Vitamin K2? How does Vitamin K2 interact with Vitamin D? How does Vitamin A sit into this scenario? Is supplementation necessary, or can you get enough K2 from food? If someone wants to buy a K2 supplement, what should they look for? Could athletes benefit from supplementing or choosing K2-rich foods and if so, how? I would highly recommend that if you want to find out more about Vitamin K2 that you read Dr. Kate's book: "Vitamin K2 and the Calcium Paradox". It will tell you everything that you need to know about how to implement this very important vitamin into your diet or supplementation protocol, and multiple reasons to do so. | 2/10/12 | Free | View In iTunes |
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Episode #182: What Does It Feel Like When You’re Overtrained? | In this Feb 8, 2012 free audio podcast: What Does It Feel Like When You're Overtrained? Also: abnormally low heart rate during exercise, the benefits of holding a position (isometrics), transitioning to "barefoot" running, is calorie "banking" effective for bulking up, the best exercises for maintaining bone density, can you make up for lack of sleep with exercise, treating pre-event illness, exercise equipment for kids, how wheat effects your brain, and nutritional advice for cancer patients. Do you have a future podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form... Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: Update your Ben Greenfield Fitness App - to get the latest version for iPhone or Android, delete the app and reinstall it. Ben Greenfield's Ultimate Weight Training Guide - now available in hard copy format. The REV Diet - is the "eating protocol" that Brock is following right now. Follow Ben on Google+ - and get different info than you get from Facebook and/or Twitter. Ben is now logging his daily diet & exercise sessions at - The Inner Circle <-- get in now for a buck! ----------------------------------------------------- News Flashes: I'm becoming more and more convinced that late night carbs aren't an issue IF you're controlling calories during the day. Good proof that you should get massages (or use a foam roller). Ride a bike hard for 45 minutes and you bump up your metabolic rate for 14 hours. If you're working out in fasted state, taking amino acids before can vastly improve results. (This is Ben's recommendation for Branched Chain Amino Acids: Recoverease and for Whole Amino Acids: MAP Master Amino Pattern) ----------------------------------------------------- Listener Q&A: Audio Question from Stewart: Wondering why he can't get his heart rate to go high and if that is a problem. Audio Question from Pete: Wondering about dips and what the purpose of holding a position is. Dan asks: You recently mentioned that you tried and enjoyed Vibram's KSO Trek. I have been a fan of the Fivefinger lineup for a few years now and have done two off-road Tri's in my Treksports, as well as a trail 1/2 marathon in my KSO Trek's. I was wondering where you would draw the line in regards to usage and distance. Would you not recommend VFF's (Vibram FiveFinger's) or other minimalistic "foot-gloves" full time? Do you think mixing up VFF's with your typical "sneaker" is a good idea for training? I have learned that form is very important, but anytime I put a normal sneaker on now I feel like I am running on marshmallows and I am setting myself up for injury. ~ Here are the KSO Trek's I'm using right now. Brandon asks: What are your thoughts on calorie banking/cycling for a bulking regime? Is "banking" something to do in the future on rest days? What would happen if I took a few days (like 1 weekend) to "bank" calories without exercise? Will a metabolism slow down quickly enough to turn those calories into fat without the stimulation from weights/HIIT on a daily basis? (Meaning I should keep extra calories to exercise days). Would you recommend calorie cycling for bulking like you recommend for weight loss plateaus? Kathy asks: I'm a 42-year old female, and I enjoy endurance training. I started cycling a few years ago, and then got into triathlons. I did a few Olympic length races, and even managed to win my age group! But I decided to skip triathlon training this year, as I'd like more time for other personal goals. | 2/8/12 | Free | View In iTunes |
| Total: 29 Episodes |
Customer Reviews
Excellent podcast on fitness and nutrition!
Ben is an excellent coach and has helped me tremendously in my training for road races from 10k to Marathon distances. I'm looking forward to many more episodes of this podcast - packed with ton's of great content for us road runners and triathletes. It sounds like this podcast is geared toward fitness and nutrition enthusiasts as well. Keep it up Ben.
Informative, unique, and truly inspiring!
As an avid fitness lover, I find Ben Greenfield Fitness to be a fantistic resource to answer health and fitness questions. Ben covers the gamut from alternate forms of medicine and its impact on health to unique fat loss techniques to fitness/health products that will enhance and better your health. I listen to all the top fitness health and fitness podcasts and I always look forward to Ben's as I'm learning something new every time.
Thes Pos cast's are Fantastic and very usefull
Use bits from here and bits from there from all of Ben's Pod Cast's. Ben is an "All of the above" type of person, and his approach to fitness is just an extension of that Philosophy. If you listen to Ben for a while it will not be long before you set an appointment with him and then he will be able to bring it all together for you in a sustainable program. Don't be surprised if you also get referred, it is just that he respects other professionals knowledge and will always suggest a course of action that is best for YOU. Keep up the good work Ben
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- Category: Fitness & Nutrition
- Language: English
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