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Ben Greenfield Fitness: Diet, Fat Loss and Performance

Free exercise, nutrition, weight loss, triathlon and wellness advice from BenGreenfieldFitness.com! Call your question in to 1-877-209-9439. 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 BenGreenfieldFitness.com for the incredibly useful shownotes and for ALL episodes in our archives and the handy-dandy phone app, visit BenGreenfieldFitness.com/premium! This podcast includes fitness, nutrition, health, diet, wellness, workout, exercise, triathlon, Ironman, swimming, cycling, running, weight lifting, bodybuilding, Crossfit, Paleo, Spartan, vegan, vegetarian, muscle gain and fat loss advice from America's top personal trainer.
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Now displaying: November, 2013
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Nov 30, 2013

In this special podcast episode, I interview Amy and Deveren from PreNatal365.com. During our discussion we answer important questions like: 

-How hard can you exercise when you're pregnant?

-How can you get your body back after you've had your baby?

-Are there exercises or quick fixes for morning sickness?

-Can you do things like running and Crossfit when you're pregnant?

-Are Kegel exercises the best way to get good abs after you've given birth?

-And much more!

Additional Resources Mentioned in This Episode:

-Previous BenGreenfieldFitness podcast: "Can You Exercise Hard If You're Pregnant?"

-Controversial article on a Crossfit pregnant mom

-14 core exercises for pregnancy

-Podcast on pregnancy with Cassandra Forsythe

-Better Baby Book by Dave Asprey

-Chris Kresser’s Healthy Baby Code

-The FREE book "Business of Baby" at AudiblePodcast.com/Ben

Do you have questions, comments or feedback about how hard you can exercise when you're pregnant, or anything else from this episode? Leave your thoughts at BenGreenfieldFitness.com!

Nov 27, 2013

Meet Damien Blenkinsopp (pictured above), from Biohacked.net.

Damien is a digital nomad who changes the country he lives in every 3 to 6 months. So he doesn't really live anywhere and certainly doesn't have easy access to the latest tech or modern amenities of life.

Nonetheless, he's hacking and optimizing health and fitness at an extreme level and making it work. He even does things like test his blood, stay ripped, and eat Paleo in places you'd never think possible.

In today's podcast interview with Damien, you're to learn exactly how he pulls all this off. Topics we discuss include:

-How you can live a nomadic lifestyle...

-When you travel, what kind of things should go on the airplane with you...

-How to shop at the grocery store and eat at restaurants when you want to stay healthy...

-A healthy traveler grocery shopping list...

-How to know which restaurants to go to and what to order off the menu...

-What nutrition supplements are best for travel...

-How to get blood tests around the world...

-The biggest mistakes people make when it comes to eating healthy and staying fit while traveling...

-And much more!

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Resources from this episode:

-Audiobook: Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel

-Biohacked.net

-Online Visual Contrast Sensitivity Test

-Superessentials

-Activated Charcoal

-Chlorella from EnergyBits.com (Use 10% discount GREENFIELD)

-Grapeseed Extract

-Wild Oregano Oil

-Nascent Iodine

-Caprylic Acid Capsules

-Paleo Fitness book

-SafariFit phone app

Do you have questions, comments or feedback about how to stay healthy while traveling the world? Leave your thoughts at BenGreenfieldFitness.com!

Nov 23, 2013

I'll begin with a quick story - and a warning that we're about to venture into the realm of "adult" oriented topics...

...a few months ago, I sat in on an online presentation given by one of my friends, Jordan Gray.

That night, and for the week following this online presentation, I took massive action - as I usually do when I am exposed to new and exciting ideas.

I began implementing Jordan's tips - and immediately my sexual performance went through the roof. My sex drive was amplified ten-fold. I became, as Jordan might put it, a "beast" in the bedroom. It even got to the point at which my wife asked me "What happened to you?" (and this was meant in a very, very good way).

You're in luck, because today Jordan is going to share those same tips with you. I'll warn you that we really get down to brass tacks, and this is an explicit episode.

Jordan's information is probably most applicable to males - but whether you're a guy or a girl, you're going to benefit bigtime from this episode (and women - trust me - you want to send your significant others over to this episode!). Jordan is a #1 Amazon best-selling author and relationship coach who helps people remove their emotional blocks, and get into (and maintain) thriving intimate relationships. He has worked with over a thousand students over the past five years, including married couples, dating couples and single men and women...

...and as you can probably imagine, has more wedding invitations from his former clients than he can keep up with!

Jordan's books include:

-How To Be The Most Engaging Person In The Room...Every Time

-50 Powerful Date Ideas: Brag-Worthy, Cost Effective Dates From A Professional Dating Coach

-The Introvert's Guide To Dating

-Keep Her Captivated

During my chat with Jordan, we discuss:

-How to overcome the fear or nervousness of leading your partner into sex or being more "aggressive"...

-How to ensure that communication channels are 100% open in your relationship...

-Whether or not pornography can be used to enhance your sexual health...

-How to breathe the right way during sex...

-Whether you should go long periods of time without orgasm or ejaculation...

-Which time of year you have the most sexual energy...

-Special exercises you can do maximize your pelvic strength...

-What kind of workouts, stretches and exercises to do before sex...

-Relationship tips for introverted or shy people...

-And much more!

Do you have questions about how to get fit for sex? If so, leave your comments, questions and feedback at BenGreenfieldFitness.com!

Nov 20, 2013

Allow me to introduce you to Katy Bowman from KatySays.com - one of the smartest cookies I know when it comes to all things related to human movement, posture and biomechanics.

She rarely uses furniture.

She has a very controversial opinion on Kegel exercises.

She is in love with something called the "psoas".

And she really, really hates high heels.

She's kind of like a female version of the Supple Leopard guy (Kelly Starrett), and her book Alignment Matters is - in my opinion - a must-read for anyone who wants to learn how to troubleshoot the human machine and resolve the deeper alignment issues affecting your health. You're going to be floored at the kind of things that can drastically affect your health - such as wax in your ears, looking at a computer screen for too long, and of course, high heels.

Through her blog, Katy Says, Katy has been educating hundreds of thousands of people about optimal alignment and natural movement since 2007. She has written several excellent and easy-to-understand books on biomechanics, including the one I just mentioned "Alignment Matters", and also "Every Woman's Guide To Foot Pain Relief". In addition to directing the Restorative Exercise Institute in Ventura, California, Katy is also the producer and talent of the Aligned and Well DVD line, a consultant for Gaiam's Restorative Exercise series, and sits on the science advisory board for various product lines.

I personally just finished Katy's newest book "Alignment Matters". It starts with the feet and works all the way up to the head in a clear, engaging writing style that lays out a veritable user's manual for the human body, including stretches, habit modifications, spiritual insights, and enough laughs to soften even the tightest psoas.In today's podcast, you're going to discover:

-Why your alignment matters...

-The extreme importance of your "psoas"...

-Why high heels are destroying you...

-Why Katy doesn't use furniture...

-Why standing can sometimes be a bad thing...

-Special socks you can wear at night to fix your feet...

-Why Kegel exercises may not be all that good after all...

-Why you shouldn't suck in your stomach...

-How your boobs can be a biofeedback device (yes, I said boobs)...

-Why you should care about your earwax...

-What the best stretching and sleeping positions are...

-How we can get our kids stronger...

-And much more!

Whether you're a couch potato or a professional athlete, you need to read "Alignment Matters". If you have questions, comments or feedback about how to fix your body, align your posture and look and feel like a million bucks from head to toe. And by the way, here's a link to The Happy Feet socks that Katy talks about!

Nov 13, 2013

Nov 13, 2013 Podcast: How to build extreme speed, why sugar causes heart disease, 5 ways to stay awake without coffee, is high potassium bad, stomach problems during long runs, what are the best blood sugar controllers, how to gain body fat in a healthy way, what is the best kind of electrotherapy, and is DNA testing worth it?

Have a podcast question for Ben? Click the tab on the right, use the Contact button on the app, call 1-877-209-9439, Skype “pacificfit” or use the “Ask Ben” form... but be prepared to wait - we prioritize audio questions over text questions.

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News Flashes:

You can get these News Flashes hot off the presses if you follow Ben on Twitter.com/BenGreenfield, Facebook.com/BGFitness and Google+.

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Special Announcements:

The Podcast Awards are here! Vote for the Get-Fit Guy podcast anytime before November 15.

December 11-14, 2013: "Achieve Ultimate Human Performance" three day online class with Ben Greenfield. Want to achieve "ultimate human performance"? Check out Ben's brand new CreativeLIVE course by clicking here. If you're interested in being a member of our live audience, simply click here to fill out the form!

Want a done-for-you coaching package with Ben? Check out the new Black Box Coaching Package.

Ben's new book has been released. Order it now and get entered into a raffle for over $5000 in swag! Just visit BeyondTrainingBook.com.

If you want to grab Vinnie Tortorich's new audiobook Fitness Confidential: you can get it on Audible, grab it on iTunes, or buy it on Amazon. And by the way, AudiblePodcast.com/Ben is the place to go to get an audiobook of your choice - FREE - with a 30-day trial.

February 6 to March 6, 2014: Want to get into the Perfect Health Diet retreat in Austin, Texas? Click here for all details. Ben Greenfield will be presenting at the Feb 6-Mar 6 retreat.

And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - leave your review for a chance to win some!

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Listener Q&A:

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

How To Build Extreme Speed

Alex says:He is currently in the military and hoping to become a police officer. Both professions require being able to go from 0 to 100 in a split second without a warmup. Is there anything he can do to prepare his body, improve his performance doing this and reduce the potential for injury?

-In my response I recommend: This article on increasing power and speed, HRV testing for deciding which days to do speed workouts, and CNS Tap Test phone app.

Why Sugar Causes Heart Disease

Archie says:He has heard Ben talk about avoiding sugar if you are eating a high fat diet. Do you need to avoid eating sugar all the time or just at the same time as eating fat (eg. apples + bananas in a high fat smoothie) or is there a timing aspect to it? Can you clarify how this effects heart health?

-In my response I mention a blood glucose monitor.

5 Ways To Stay Awake Without Coffee

Becca says:She needs help staying awake. She is a 22-year-old personal trainer with an active lifestyle who struggles to stay awake while sitting still and paying attention (ie. in class, in church, driving). The rest of the day, when she is up and moving, she is fine. She sleeps well, falls asleep as soon as her head hits the pillow and sleeps through the night. She doesn't like coffee and avoids energy drinks.

-In my response I mention inverted positions, TianChi, delta-E or edible green tea, curcumin and cold showers.

Is High Potassium Bad?

David says:In January he started eating Paleo/Primal and increased his fat intake. He has been testing his electrolytes since then, and has noticed his potassium levels are increasing steadily. In Jan it was 4.7, in May it was 5.6, and in Sep it was 5.8. His CO2 levels are steady at 21. He only exercises once a week (body weight work). His blood panel showed that his kidney and liver function is all ok. Should he be worried about his potassium levels? Why are they on the rise?

-In my response I mention my article on reducing stress and also Himalayan salt from Onnit.

Stomach Problems During Long Runs

Derrick says: He has done some serious ultra running and using your advice from the podcast his recovery and performance has been increasing exponentially... but has noticed that during long runs (over 8 hours) his ability to ingest sugar decreases dramatically to the point that he is unable to run (ends up in a drunken waddle). He has been trying out Feed Zone Portables and chewing MAPevery 20 minutes, which has helped, but his stomach still sours. How can he increase his ability to ingest sugars and is there anything he can take to help settle his stomach during the race?

-In my response I mention: Digestive enzymes and The Endurance Pack

What Are The Best Blood Sugar Controllers?

Eric says: We all know you prefer Bitter melon for blood sugar control but how do you feel about Glycosolve(Berberine HCL and Banaba Leaf Extract) that Jimmy Moore is always talking about?

-In my response I mention MPX100.

How To Gain Body Fat In A Healthy Way

Greg says:He is looking for a way to increase his body fat (not necessarily his weight) in a healthy way. He is over 6 feet tall but only 53kg and 5% body fat. Is there a specific amount of calories he should eat and, perhaps more importantly, what should the percentage of fat, carbs and protein be? There are a lot of opinions out there around what percentage is appropriate especially for someone trying to gain fat.

-In my response I mention The Perfect Health Diet by Paul Jaminet.

What Is The Best Kind of Electrotherapy?

Paul says:How does the ARPwave compare to the Compex Electrostim Unit? He has been using the ARPwave to cure a very tight calf muscle at a local sport clinic and it worked very quickly. Can he switch to a Compex?

-In my response I mention the Compex Sport Elite.

Is DNA Testing Worth It?

Roberto (alldamnday28) says:He is wondering about the DNA testing he has been seeing commercials for on the TV (which he knows he shouldn't be watching). Is this effective? Is it worth looking into? How could this help him in the long run?

-In my response I mention 23andme.com genetic testing.

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-- And don't forget to go to BenGreenfieldFitness.com/love! --

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!

Podcast music from 80s Fitness (Reso Remix) by KOAN Sound. Buy this track now!

Nov 6, 2013

Meet Dan John, author of several bestselling books on muscle mass, strength, power and pretty much anything that has to do with making yourself strong like a bull. See that picture below? That's Dan pictured with “Judy,” - his loveable field pack with 150 pounds of rock salt.

Dan John

That is what Dan calls a “Carry" - and it's just one of his underground training methods to get you to be able to build mass and get strong fast.

As you may have read in my article "Exactly How I'm Going To Pack Solid, Strong, Powerful Mass Onto My Skinny Triathlon Body This Winter" or heard in the podcast "Top Workouts To Do This Winter", I'm actually using a 12 week variation of Dan's short (and simple) mass gain e-book...

...appropriately titled "Mass Made Simple".

The Mass Made Simple Interview With Dan John

[powerpress]

During today's audio podcast with Dan, you'll find out:

-the biggest mistakes people make when trying to build mass...

-the shockingly simple but effective principles behind mass made simple...

-Why Dan preaches heavy weight, high reps for mass when so many other manuals encourage medium weight, medium reps for hypertrophy...

-Why something called a "barbell complex" is so potent and effective for strength, power and mass...

-Why squats are one of the best exercises you could ever do, and why you're probably doing them wrong...

-How a mass gain program could be used by an endurance athlete or triathlete who wants to get stronger or more powerful...

-And much more!

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Additional Notes & Resources

Now I have to admit, although I'm doing Dan's entire 6 week program this winter, taking a week to recover, then doing the entire 6 week program one more time, I'm adding a few components so that I stay fit enough to throw down a triathlon at the drop of the hat.

This includes:

-one added, hardcore "power swim" each weekend (40-60 minutes in the water)

-one added, hardcore "Sufferfest" bike each week, along with riding my bike to the gym for each workout

-two short runs, tennis or basketball games each week to maintain running speed.

And of course, my usual biohacks, including things like daily cold thermogenesis, morning Core Foundation routines, and elevation training tricks. I put my entire plan on TrainingPeaks (my software and workout logging weapon of choice) including the nutrition I'll be using, supplements, and each detailed daily workout...

...so if you care to join me on my mass-gain journey based on Dan John's principles, in which myself and everyone who joins me will be posting before/after photos on the BenGreenfieldFitness Facebook page (and getting prizes for the best mass gain results) - then simply...

...click here to grab my 100% done-for-you Simple Mass Gain Plan for Triathletes and Skinny Endurance Athletes.

In the meantime, if you have a question, comments or feedback about mass made simple or Dan John? Leave your thoughts at http://www.bengreenfieldfitness.com/?p=16405!

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