Ben Greenfield Life – Health, Diet, Fitness, Family & Faith

Click here for the full written podcast of this episode. Feb 27, 2013 free podcast: Is The Best Fat Loss Diet For People Also The Best Fat Loss Diet For Your Pet? Also: what to eat to prevent cold sores, can you use sodium bicarbonate for performance, what to do about calf pain, eating maple syrup for training and racing, and taking Phenocane for SI Joint pain. Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or (if you hate the sound of your own voice) scroll down to the “Ask Ben” form. Please don't forget to give the podcast a comment/ranking in iTunes - it only takes a minute and it helps grow our healthy and fit community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+. How to turn yourself into an infertile, weak, skinny-fat over-exerciser. Whole body vibration platforms (like this) shown to improve power in road cyclists. Top 5 constipation fixes according to this study: Olestra, all-bran, prunes, lactulose, psyllium. More evidence that reducing oxygen supply to muscle during exercise gets you fit faster. ----------------------------------------------------- Special Announcements: “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! For more info, listen to this audio interview from the Wide World Of Health and learn why you should be there. Visit AudiblePodcast.com/Ben to get your first 30 days of the AudibleListener Gold membership plan free, which includes one audiobook credit. This week we recommend Monkey Mind by Daniel Smith. Wednesday, March 13 at 5:30pm PST - Come see Ben Greenfield, vegan athlete Rich Roll and celebrity trainer Vinnie Tortorich duke it out over diets on spreecast.com. Get featured on the podcast by creating your own MyList - here's what to do (did I mention that it's free?): Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else), Share your MyList right here by leaving a link to it in the comments section at the bottom of the page, I'll choose the best list, and contact you for an interview about why you chose the items on your list. ----------------------------------------------------- Listener Q&A: As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Angie says @ 00:33:41 She gets cold sores and is wondering if taking a broad spectrum amino acid supplement with L-arginine would inhibit the effectiveness of the L-lysine… or, moreover, what would use suggest for supplementation to reduce cold sores. Daniela says @ 00:39:40 Is wondering if human weight loses strategies would work for animals? Specifically her dog. Also, she can't make it to the Superhuman Event in March and is wondering if there are any other events that you would suggest or recommend to your listeners. ~ For dog food I recommend Primal Pet Foods. My twitter feed tells what I'm attending and also check out: Pacific Elite Fitness calendar, PaleoFX, Ancestral Health Symposium, Bulletproof Biohacking Conference. Eliot says @ 00:55:01 He was reading about using sodium bicarbonate. He understands it can cause some major GI issues. but what about using it with the magnesium oil as a trans-dermal supplement (dissolving some baking soda and rubbing on)? Would that work? Is it legal? Would it have any effect on longer distances (the studies I have seen are shorter/middle distance stuff)? (He understands the energy system for longer distance racing is different - there may be less lactic acid build up, but assumes that in a 3hr marathon there would be some benefit) ~ In my response I talk about Transdermal magnesium oil, Transdermal bath flakes and Oxaloacetate.

The book pictured above is called "Rich Food, Poor Food". If you watched my "Top Fitness & Nutrition Book Recommendations of 2012" video, then you may have noticed this book made a cameo appearance as the top book I recommend to all my clients and athletes when it comes to getting a healthy grocery shopping list and learning exactly how to compare foods at the grocery store. For example, it turns out that Baked Lay's potato chips are just as unhealthy as regular Lay's potato chips. But you wouldn't know that by looking at the nutrition facts label. Instead, you have to delve in and inspect the actual ingredients, and that's exactly what Jayson and Mira Calton teach you how to do in the Rich Food, Poor Food book. In today's audio episode, you're going take an adventure through every aisle of the grocery store and learn the biggest dairy  mistakes, whether you can actually find healthy meat at Walmart, how to use the produce numbering system, delicious homemade mayonnaise tips, what to look for when buying nuts and seeds, how to beat a soda addiction, and much more! Click here to get Rich Food, Poor Food now - and leave your questions, comments or feedback below, as I'm sure Jayson or Mira would be happy to reply!

Click here for the full written transcript of this podcast episode. Feb 20, 2013 free podcast: Is It Possible For A Vegan To Be A Healthy Endurance Athlete?  Also: what causes side stitches, how to get through a tough workout or race, healthy ways t...

Is there one single diet that helps people perform their best, avoid gut distress, or be healthiest? I actually explored this question in a post you can read here, but ultimately, the best diet will vary from person to person, based on genetics, level of activity, body size, goals and more. As a matter of fact, in a recent Rich Roll podcast, vegan athlete Rich Roll and celebrity trainer Vinnie Tortorich go head-to-head on vegan vs. omnivore diets, and the health implications of each approach (Rich, Vinnie and I are planning a live Spreecast this March to debate this topic more). And when you look at Rich's and Vinnie's health and performance, both are successful in their own right. When you look at my own personal diet, it is primarily based on the foods and recommendations from my Superhuman Food Pyramid. But when I try to explain the science behind how I structure both my own diet as well as the diet of the athletes and clients who I coach and advise, I rely heavily on concepts from the Perfect Health Diet book (which is also the source of "Food Plate" pictured above). I've certainly had to modify the Perfect Health Diet to allow for "low carb" phases that allow me to be metabolically efficient for my Ironman triathlon training, and also added in high-calorie "engineered" fuels like Superfuel to support my high levels of physical activity, but ultimately, if you want to know the science behind why I do what I do, the Perfect Health Diet book is a must-read. So today, I interview Paul Jaminet, the author of the Perfect Health Diet. I'd highly recommend that as a background to today's podcast, you listen to my previous interview with Paul, and during this interview, my questions include: 1. Why did you release a second edition of the book? 2. Just as a quick review of our previous podcast, can you walk people through a sample day of eating on a PHD diet? 3. You say that compared to apes and other mammals, we humans have lost our guts. What do you mean by that, and why is it important when it comes to choosing optimal macronutrient ratios? 4. As you talk about macronutrients, you begin with protein, and you  list a "toxicity range" for protein. We have lots of listeners who are trying to hit certain protein ranges for muscle repair and recovery, so what is the toxicity range for protein and how did you arrive at the value you use in the book? 5. How can the basic daily need for glucose be partially supplied by conversion of ketone bodies into glucose, and based on this what would natural carb intake for the average person be in the PHD, both in or not in ketogenesis? 6. You talk about basic natural glucose needs in the book, and part of it got me thinking about potential "joint pain" or injury in low carb athletes. How could glucose potentially help your joints? 7. You say that a low carb diet could increase your risk of hyperglycemia. How? 8. How can a high-fat diet help to produce more muscle? 9. You say that MCT's have antimicrobial activity, but that they seem to be benign toward probiotic bacteria. Any idea how they achieve this selectivity? 10. You also have anecdotes in your book about curing migraines/headaches with Ketogenic PHD. Any idea of the mechanism of action? 11. You choose potassium to fructose ratio to rank sugary foods. Why choose that ratio? 12. You seem to be somewhat against fructose consumption, but aren't the studies that you cite feeding subjects diets that are extremely high in fructose? If so, what do you think is an "OK" amount of fructose? 13. What are some strategies to decrease glycemic index of starchy foods? 14. If you're trying to lose weight, what should your lowest daily calorie intake be? 15. Why do you say hunger is a sign of danger? 16. What is the optimal length of a fast, and why? Do you have questions, comments or feedback about the Perfect Health Diet? Leave them below!

Extreme Isometrics. Maximum Overspeed Training. Arcwave Electrical Stimulation. These are just a few of the advanced endurance training techniques that Jay Schroeder reveals in today's interview... You may remember Jay (pictured right) from the article: Top 10 Lessons Learned at Dave Asprey’s Bulletproof Biohacking Conference. He's the guy that hooked up my abs to maximum electrical muscle stimulation that left me engaged in a maximal stomach muscle contraction with sweat pouring down my face as every muscle in my body contracted at 100% intensity to stabilize my core. When I finished, I felt as though I’d literally done 1000 situps, or worked my core for a full hour. But Jay was just getting started, and in today's interview, he reveals the techniques he uses at EVOAthlete to achieve extremely fast results with minimal training. Jay has trained Olympic swimmers who swim just 100 meters per workout. He prepared a woman who successfully ran 93 marathons in 93 days, with just a mile of running every few days. A man after my own heart, Jay has prepared endurance athletes to achieve maximum results with minimal training - although he uses tactics I have not yet begun to implement, but plan on “guinea-pigging” and revealing on this website as my personal training for Ironman Canada progresses. I'm curious to hear your thoughts about these extremely fringe training concepts Jay talks about in the interview... ...and whether  you think I can blast through Ironman Canada this year using these strategies and working personally with Jay. Leave your comments below!

Click here for the full written transcript of this podcast episode. Feb 6, 2013 free podcast: How To Legally Boost Hematocrit, Limit The Damage From Night Shift Work, The Dangers Of Vasectomies and More! Also: should you eliminate all dairy if you have asthma, and how to run faster for longer. Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or (if you hate the sound of your own voice) scroll down to the “Ask Ben” form. Please don't forget to give the podcast a comment/ranking in iTunes - it only takes a minute and it helps grow our healthy and fit community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+. If you're a dude doing yoga, be careful. To those people that say diet is more important than activity for reducing fat, I say geek out on this. About 500ml (16oz) of beet juice in 40 hours and BOOM - magic happens (and lotsa red poo). ;) ~ In this news flash, I mention organic beet juice. ----------------------------------------------------- Special Announcements: Get a free Audible audio book - by going to audiblepodcast.com/ben and signing up as a new member! iTunes Review Contest: Make us laugh! Leave the funniest, craziest (but clean) review on iTunes and win a 20 minute one-on-one consult with Ben! Get featured (like Craig does this week) on the podcast by creating your own MyList - here's what to do (did I mention that it's free?): Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else), Share your MyList right here by leaving a link to it in the comments section at the bottom of the page, I'll choose the best list, and contact you for an interview about why you chose the items on your list. Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more. ----------------------------------------------------- Listener Q&A: As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Dwight @ 00:24:14 He is a shift worker who works alternating days and nights - 3 on and 3 off. He finds it hard to get into a routine at the gym or with regular meals. Can Ben offer some workout routines for coming off nights and on to days and also any supplements that might help with the transitions back and forth. ~ My recommendations to Dwight: Home or Office "light" workout gear -GymStick -FIT10 -MostFit Suspension Strap -Perfirmer Sleep (Supplements) -400-500mg potassium citrate combined with 400-500mg Natural Calm magnesium (30-60 minutes prior to bed) -MillenniumSports Somnidren GH (use on empty stomach, 30-60 minutes prior to bed) -Hammer REM caps (use 15% referral code 80244) Sleep (Testing/Tracking) -Zeo Personal Sleep Coach system -More affordable alternative to Zeo: SleepTime app by Azumio Sleep (Tools) -Install “Flux” on computer so it dims at night -Wear blue light blocking glasses, especially for evening computer use. Recommend Gunnar. -Install low blue light bulbs, and put blue light blocker screen on computer -PZizz iPhone app for quick naps -Dream Essentials contoured face mask and fitted ear plugs -“The Delta Effect” CD’s/mp3 downloads -Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend EarthPulse -NatureBright Sun Touch for morning light therapy -Sunrise Alarm Clock for waking Audio Question from Jenny @ 00:38:29

When it comes to tracking the health of your nervous system, your ability to bounce back from a training session, and even your mental, spiritual and emotional stability, nothing is as effective as heart rate variability (HRV) tracking. In the article "What To Do When You're Overtrained", I explain how I personally use heart rate variability testing to identify whether or not I've pushed myself too hard (and exactly how I dig myself out of the overtraining hole if my numbers are not ideal). And recently, in the podcast episode "What Is The Best Way To Track Your Heart Rate Variability", I explain that the system I currently use is the SweetBeat HRV App for real time monitoring of heart rate variability using my smartphone and a heart rate chest strap. But to get the most out of this type of self-quantification, you really need to geek out on this and learn everything you need to know about heart rate variability testing and analysis. So in today's audio interview, I speak with Ronda Collier (pictured right), B.S.E.E., M.A. Psychology, who has more than 25 years of experience in high technology product development with a proven track record of delivering leading edge consumer electronic products. Ronda has spent the last 3 years as an independent scholar researching non-invasive health monitoring techniques to improve overall personal well being, and this research led to the founding of SweetWater Health. Want to find out exactly what I ask Ronda, listen to the interview, get some screenshots of what heart rate variability analysis looks like, and learn exactly what you need to get started? Then keep reading... During the interview above, I ask Ronda: -What is heart rate variability (and don't spare the nitty-gritty details!)? -When it comes to analyzing your numbers, what is the significance of RR, LF, HF and rMSSD? -Can HRV be used to predict overtraining, inadequate recovery, "chances" of getting sick, etc.? -Do different HRV testing systems use different algorithm to give you your HRV score? -How can HRV be used to detect food sensitivities? -And much more! For SweetBeat HRV monitoring using the methods Ronda and I describe,  you need: -The SweetBeat phone app: http://goo.gl/Ijlai -A compatible chest strap: http://goo.gl/GuCmM -A "Wahoo" wireless adapter for your phone: http://goo.gl/ha5gV Regarding my own personal HRV, which I sent to Ronda for 30 days to analyze, she said: "I ran your SweetBeat sessions through some of our more advanced algorithms to get an even more precise view of your nervous system.  Your numbers were great.  You are truly a personal testament to your work!" The following are the total averages of your sessions.  I frequently see you in the 8,000 – 12,000 range for low frequency (LF) and high frequency (HF). Your HRV is normally 100, the highest possible score." It's good to know that I'm doing something right! In a future episode, I'm going to share with you some of the personal meditation and recovery techniques I use to enhance my HRV score, but for now, this article would be a good place for you start. Finally, the following charts (click to enlarge) are an additional analysis on my personal HRV and a photo of how the SweetBeat system works. Here is also a very helpful .pdf from Quantified Self if you want to dig into the nitty-gritty science a bit more. Questions, comments or feedback on heart rate variability testing? Leave your thoughts below!

Jan 30, 2013 free podcast: Top 10 Ways to Boost Your Libido Also: when and how to use bitter melon extract, can you suffer withdrawal from adaptogenic herbs, the best allergy remedies, ways to stop hair loss, and when to combine cardio with interval training. Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or (if you hate the sound of your own voice) scroll down to the “Ask Ben” form. Please don't forget to give the podcast a comment/ranking in iTunes - it only takes a minute and it helps grow our healthy and fit community! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+. Why most hotel gyms fail, via @samiinkinen. Stuff you probably didn't know about thyroid testing (during this announcement, I mention the new WellnessFX for hormone testing). Great earthing/grounding video - this is why I sleep with Earthpulse every night. ----------------------------------------------------- Special Announcements: Tunes Review Contest: Make us laugh! Leave the funniest, craziest (but clean) review on iTunes and win a 20 minute one-on-one consult with Ben! Saturday, February 2, at 6pm PST - Coaching with Ben Greenfield. Ben is rolling out a new coaching program for folks who want to use the most cutting-edge training, nutrition, supplement and "biohacking" techniques that exist. It's going to be pretty revolutionary stuff - basically allowing for huge results with very minimal time commitments. You can join Ben this Saturday at http://goo.gl/McL9M for a special video announcement that will go over the details. If you're serious about coming on board, there will be a replay available (at that same link) which you'll need to watch within one week of the video being released (after which all seats to the new coaching program will be closed for 2013.)  Top Health, Fitness & Diet Books of 2012: Ben read a LOT of health, fitness and nutrition books during 2012. As a matter of fact, he read an average of 6 books a month. Some were good, some were bad. Curious what he read? You can find out for free, and ask your questions LIVE. Thursday, January 31, 12pm PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body’s physiological response to heat. You’ll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU’s from this course. Get in now. Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908. Get featured on the podcast by creating your own MyList - here's what to do (did I mention that it's free?): Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else), Share your MyList right here by leaving a link to it in the comments section at the bottom of the page, I'll choose the best list, and contact you for an interview about why you chose the items on your list. Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more. 2013 training camps: February 22 to 28: Winter Triathlon Camp in Austin.

Click here for the full written transcript of this podcast episode. Jan 23, 2013 free podcast: How To Grow Your Own Superfoods. Also: the benefits of training in the heat, does a minimalist training schedule work, the best way to treat IBS and constipation, how to stay fit and feel good while pregnant, and are plyometrics more effective after lifting weights? 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! ----------------------------------------------------- News Flashes: To get these and other interesting news flashes every week, follow Ben on Twitter, Facebook and Google+. One reason why Boron WILL be included in the new multivitamin I am designing. Moving a lighter weight slower (i.e. A "Body By Science" approach) can still grow muscle. Electrical stimulation CAN give you an aerobic response-1 hr, 3x/wk, placed on major leg muscles. Wanna make your kids vitamins? If you're doing cold thermogenesis, then green tea, caffeine or ginger before may enhance fat loss results. Chewing caffeinated gum can help cycling performance & here's a brand guide. ----------------------------------------------------- Special Announcements: DATE CHANGE - Thursday, January 31, 12pm PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body’s physiological response to heat. You’ll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU’s from this course. Get in now. Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908. Get featured on the podcast by creating your own MyList - here's what to do (did I mention that it's free?): Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else), Share your MyList right here by leaving a link to it in the comments section at the bottom of the page, I'll choose the best list, and contact you for an interview about why you chose the items on your list. Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more. 2013 training camps: February 22 to 28: Winter Triathlon Camp in Austin. March 2 to 8: Winter Triathlon Camp in Florida. April 5 to 7: Wildflower Camp. April 14: Vietnam Trip (details TBA). The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. Register for the race. Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill up fast! ----------------------------------------------------- Listener Q&A: As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick". Audio Question from Adam @ 00:25:16 Wants to know if it is smart to train in the morning when it is cooler or to train in the heat of the day (thinking back to a study that showed heat training had similar benefits to training at altitude). Also,