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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: June, 2014
Did you know there is a protected vault of premium audio, insider interviews, secret videos and over 200 previous episodes of the BenGreenfieldFitness podcast? Sign up for a monthly or yearly subscription now starting at just 1.99 to get access to everything!
Jun 28, 2014

I'm often asked how somebody actually gets to the point where they can help people have better health - particularly when it comes to the eating part. After all, even if you don't have the resources to attend medical school and become a physician, we still live in an era where you can become a personal trainer, nutritionist, dietitian, or health coach and still be able to help lots of people achieve better health. Maria-Marlowe-square1 So in today's podcast, I interview Maria Marlowe (pictured right), who is certified through the "Institute for Integrative Nutrition", which is the world's largest nutrition school. Maria graduated at the top of her class, summa cum laude, from Fordham University with a BS in Finance and Marketing. After landing a coveted finance position after graduation, she quickly decided that industry wasn’t for her, and pursued her passion for the healing power of food. She attended the Natural Gourmet Institute to learn raw food preparation, and became a Certified Health Coach through Integrative Nutrition. She is a regular contributor to The Daily Love, Wellness Today, and Mind Body Green, and has been featured in Shape, Well & Good NYC, and New York Press. She is currently working towards her Masters in Human Nutrition and resides in New York. In this interview, you'll learn: -What a health coach is... -How to become a health coach... -How being a health coach is different than being a nutritionist or an RD... -What a typical day in the life of a health coach looks like (including the video below)... -How much it costs to become a health coach... -How much money a health coach makes... -And much more! Do you have questions, comments or feedback about how to become a health coach? Leave your thoughts at BenGreenfieldFitness.com, and be sure to check out the Institute for Integrative Nutrition!

Jun 26, 2014

June 25, 2014 Podcast: What's The Healthiest Way To Tan, How To Biohack Getting Ripped, The Best Exercise To Get Fat Adapted, Can You Get Fitter Without Exercising, Does Zone 1 Training Affect Recovery, Can Electrical Stimulation Help Bones Heal Faster?

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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A donate button that reads - keep the podcasts comingSpecial Announcements:

-Check out the Ironman Sports Medicine conference in October during Ironman Hawaii. Ben will be speaking on nutrition myths and alternative methods of fueling Ironman.

-ThorneFX has dropped international shipping rates by 1/2 to 1/3.

-Go ask your burning Obstacle Racing questions at http://www.ObstacleDominator.com for the brand new Obstacle Dominator podcast!

-Grab this Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

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! disasterpants

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

What's The Healthiest Way To Tan

Celia asks: She stopped tanning in the sun about 10 years ago because of all the sun spots she was getting on her chest, arms and legs. She uses sun screen while running and gardening but would really like to look tanned again. Do you know what the safest way to chemically tan is? Spray on at a shop or any of the over the counter products?

In my response I recommend: -Infrared light therapy system -Regular infrared light from Amazon for 10 bucks-Oenobiol tan enhancer lotions

How To Biohack Getting Ripped

Handsome asks: If you were preparing for a 1-2 day photo shoot, what would you do in preparation? He wants to look as lean and awesome as possible. Would you do a carb depletion and repletion in the week leading up to it? What would the training look like? Then, after the shoot, what would you do to make sure you continue looking as good as possible for as long as possible?

In my response I recommend: -CreO2 Creatine (use 50% discount code MSTBG09)

The Best Exercise To Get Fat Adapted

Patrick asks: You have mentioned that becoming truly fat adapted for exercise takes 6 months. Is this only effected by diet or does specific types of training play a part as well? He background is strength and power (college offensive lineman) and is starting SealFit training.

 

Can You Get Fitter Without Exercising?

Dom asks: Can cold thermogenesis and a ketogenic diet alone improve one's stroke volume and heart rate or does it have to be combined with some kind of exercise to reap the benefits?

 

Does Zone 1 Training Affect Recovery?

Blake asks: He is following the Beyond Training - Ancestral Minimal Ironman training plan included with the book and is wondering how riding his bike everyday, pulling children, in Zone 1 will effect the training plan?

In my response I recommend: -Weehoo bike trainer

Can Electrical Stimulation Help Bones Heal Faster?

Davey Navy asks: He was playing soccer and someone came in a broke the fibula bone in his ankle. He is recovering well but is ready to introduce some e-stim to his healing protocol. He noticed there are some cheaper ones at the drug store (like Omron) and is wondering how they stack up against the others.

In my response I recommend: -EarthPulse PEMF -MarcPro ($32 discount at http://www.MarcPro.com with discount code "Ben")

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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!

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Jun 21, 2014

Most of us have at least some familiarity with a state called "flow".

If you’ve ever lost an afternoon to a great conversation or gotten so involved in a work project that all else is forgotten or found yourself completely firing on all cylinders during a swim, bike, run or other workout, then you’ve tasted the experience.

In flow, you are so focused on the task at hand that everything else falls away. Action and awareness merge. Time flies. Self vanishes. Performance goes through the roof.

In his book The Rise Of Superman - Decoding The Science of Ultimate Human Performance, and on today's podcast interview, my guest Steven Kotler tells you exactly how to biohack yourself into this state of flow, and how you can tap into this power to achieve amazing feats of physical and mental performance, even if you're not a "super athlete".

I really enjoyed this discussion with Steven, and you're going to get a lot out of it if you want to increase your ability to tap into the equivalent of "the runner's high" anytime, anyplace.

Resources we discuss during this podcast:

-Steven's Book: The Rise Of Superman - Decoding The Science of Ultimate Human Performance

-Steven's Book: Abundance - The Future is Better Than You Think

-Flow Genome Project

-The free 17 Flow Triggers slideshare

-Advanced Brain Monitoring EEG

Do you have questions, comments or feedback about how to achieve a state of flow, or tap into your ultimate performance potential? Leave your questions, comments and feedback at BenGreenfieldFitness.com!

Jun 18, 2014

I go to the sauna once a week, and often twice a week in the winter.

I get a huge pile of the magazines or journals I subscribe to, like ESPNFast Company, or Mother Earth News (and sometimes even grab a book I don't mind destroying) then settle in for a good 30-45 minute sweat session.

After about 25 minutes, it get pretty tough as my heart rate and core temperature rapidly rise, and I eventually get so hot that I have to quit reading - and then I simply switch to staring at the wall and doing deep, meditative breathing to sit things out for as long as I can. I pretend I'm some kind of ancient warrior sitting in an Indian sweat lodge, or a prisoner of war tossed into one of those heat torture chambers.

Then I take a cold shower and I feel amazing.

I've used this strategy to train for everything from racing Ironman in the lava fields of Hawaii to preparing for a tennis tournament in a stifling indoor tennis courts stadium.

But why does heat work so well to enhance performance?

Can you use heat to build muscle or burn fat?

What's the best kind of heat? Saunas? Steam rooms? Those dorky sauna suits?

You're about to find out the answers to these burning questions (ha!), and so much more.

rhonda patrickMy guest in today's podcast, Dr. Rhonda Patrick (pictured right) has a Ph.D. in biomedical science, a Bachelor’s of Science degree in biochemistry/chemistry, has done extensive research on aging, cancer, and nutrition, she did her graduate research on the link between mitochondrial metabolism, apoptosis, and cancer...

...and she knows a thing or two about heat exposure too, as you can see from her video here on heat stress

Dr. Patrick is currently a postdoctoral fellow at Children’s Hospital Oakland Research Institute, where she conducts clinical trials looking at the effects of micronutrients (e.g. vitamins and minerals) on metabolism, inflammation, DNA damage, and aging. In addition, she is investigating the role of vitamin D in brain function and other physiological functions. She has also done research on anti-aging techniques at the Salk Institute for Biological Sciences.

During our podcast, you'll learn everything you need to know about how to use heat exposure to enhance performance, burn fat, and gain muscle.

-3 ways getting into a sauna could actually grow new neurons and make you smarter...

-The best to use heat to build endurance, build muscle and heal injuries...

-How much heat exposure is enough, and how much is too much...

-Whether it's really true that you can increase growth hormone inside a sauna...

-How heat can help you produce the "runner's high"...

-The amazing anti-aging effect of saunas and how it works...

-What the best type of heat is, and whether there is a difference between wet heat vs. dry heat vs. sauna suits vs. infrared saunas and mats...

-How to ideally combine heat exposure with cold thermogenesis...

Resources discussed in this podcast:

-FoundMyFitness.com

-Biomat infrared mat

-CoolFatBurner vest

Do you have questions about how to use heat to enhance performance, or any other thoughts about this episode with Rhonda Patrick? Leave your comments by clicking here.

Jun 14, 2014

This year, popular media has been blowing up the news with reports that hormone replacement therapy like testosterone replacement therapy could cause increased risk of heart attacks.

But what they don't tell you is that low testosterone (in both men and women) can actually decrease your cardiac health, bigtime. And if you don't address low testosterone as you age, you not only pile extra stress on your heart, but you also get frail, lose muscle, gain fat, get impaired cognition, experience lower bone density, increased risk of type II diabetes, and many more serious issues.

There were also many, many other problems with the JAMA study that suggested testosterone replacement therapy could hurt your heart. And you'll learn about those problems - and much more about the link between your heart and your hormones - in today's podcast episode with Jon Benson.

Ten years ago, Jon Benson (pictured above) was a somewhat typical American male: Overworked, over-stressed, and overweight. Benson's weight put him officially into the "obese" category and brought with it all the associated disease states such as high blood pressure, high inflammation, high cholesterol, high triglycerides, massive amounts of "stress fat" around the belly and chest region, and some serious heart issues.

But he's fixed himself. Jon is now a 4-time bestselling author on the subject of fitness and nutrition, including "Fit Over 40", "7 Minute Body", and "The Every Other Day Diet" - and testosterone plays a big role in his story.

Today you're going to learn all about Jon, and the crucial link between your heart and your hormones. During our discussion, Jon and I cover:

-How increasing testosterone improve cardiovascular health...

-The best way to test testosterone, and other hormones to test...

-What kind of total and free testosterone numbers you should look for...

-What to do about excess estrogens and aromatization...

-What the best and safest methods are for testosterone replacement therapy...

-The ideal herbs and supplements for increasing testosterone...

Resources we discuss in this episode:

-ThorneFX Hormone Test (check on your testosterone, cortisol and much more)

-ThorneFX Cardiovascular Risk test

-Aggressive Strength herbal testosterone booster (that Ben takes)

Do you have questions, comments or feedback about the link between your hormones and your heart, or how low testosterone can destroy your heart? Leave your thoughts at BenGreenfieldFitness.com!

Jun 11, 2014

tomnikkola

How do you know if the nutrition supplements that you are using are safe and legal? 

How is the supplement industry actually regulated?

What should you look for to know if your supplement actually contains what it says it contains?

You're going to learn the answers to these and many more questions in this podcast episode.

My guest for this episode, Tom Nikkola (pictured right) is a fitness and nutrition expert who is well-versed in the nutrition supplement industry. He was cured from leukemia when he was five. He spent years doing follow-up testing at the Mayo Clinic, and during that time, often thought of becoming a doctor.

This interest in health turned into an interest in fitness, which eventually led him to graduate from university, cum laude, with a pre-Med Biology degree. Shortly after graduating, Tom started working for Life Time Fitness, and was there for nearly 12 years working as a personal trainer, and holding various management roles, before finally leaving after holding the position of  Senior Director of Nutrition & Weight Management. During that time, Tom was responsible for Life Time’s nutrition, metabolism and weight management programs and products.

Tom holds a Certified Strength and Conditioning Specialist (CSCS) certification from the National Strength and Conditioning Association, as well as my Certified Sports Nutritionist (CISSN) certification from the International Society of Sports Nutrition (ISSN).  Beyond his standardized education, Tom has also read hundreds of books on fitness and nutrition and currently has a personal library of about 900 published research papers and articles.

Tom now uses his insights and experience to advise and build the one of the world's leading fitness supplement brands - ThorneFX - with a focus on producing products and services in which fitness professionals and the clients they work with can have complete trust. In today’s episode, Tom is going to walk us through everything we need to know about whether the supplements we’re taking are actually safe, legal and contain what they say they contain.

-The history behind ThorneFX...

-How multivitamins are made, from idea conception to final product...

-How to know whether supplements actually contain the exact amount of product that is on the label...

-What kind of third-party certifications you should be looking for on a supplement label...

-Why fillers, binders, excipients and other additives are added to supplements - and which are safe and which are not...

-4 things you must completely avoid in any supplement, capsule, powder or tablet...

-Tom's three favorite supplement “stacks”, and why he chooses them...

-And much more!

thorneFinal Food For Thought

These are all important issues.

And here's why...

A woman in Hawaii recently died from liver failure due to her use of the weight loss supplement OxyELITE Pro. Following actions by the Food and Drug Administration (FDA), the Texas-based company has agreed to recall and destroy a dietary supplement linked to dozens of cases of acute liver failure and hepatitis, including one death and illnesses so severe that several patients required liver transplants.

A recent journal of medicine presented a case report on two soldiers who were taking commercially available energy supplements and who both collapsed during physical exertion from cardiac arrest and ultimately died.

In many cases, there are reported risks of deaths actually increasing with long term use of supplements such as multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper and there are athletes who have been banned from competition due to their "innocent" electrolytes and sports fuels being tainted with hormones and steroids.

Do you have questions, comments or feedback about whether your supplement is safe, or any other thoughts about this episode? Leave your comments by clicking here, and go to ThorneFX to view any of the products we discuss in this podcast!

Jun 7, 2014

My podcast guest in this episode suffered a stroke when he was 22 years old.

That set him down a path that would change his life forever. Within 5 months, he had dropped 55 pounds, lowered his blood pressure from 200/90 to 110/70, and began developing the anti-aging system and 5 age defying techniques that we talk about in today's podcast.

At age 53, using his own techniques from his anti-aging protocol, he has now shattered the world endurance record for most pounds lifted overhead in an hour (53,640 pounds). And now he plans to break the record for aging.

His name is Nick Delgado, and in this amazing audio episode, we delve into hormones, hypoxia, nutrient density, fats and oils, trampolining, telomere testing, and much much more.

Resources from this episode: -The Delgado Protocol -Nick's book How To Stay Young -CVAC Pod and the Hypoxic air generator Ben and Nick discuss -The MindAlive light/sound device to achieve brain theta waves -Telomere Length Testing -TA-65 extract for telomeres -Astragalus herb in TianChi that Ben uses -Marine Phytoplankton for essential fatty acids -Melatonin Cream for wrinkles -The olive oil that Ben smears on his face every day -The Weston A. Price / Okinawa study that Ben mentions -Mini trampoline for lymph flow

Do you have questions, comments or feedback about how to break the world record for aging? Leave your thoughts at BenGreenfieldFitness.com!

Jun 4, 2014

My friend Tai Lopez is a very interesting guy.

Tai is a true renaissance man.

Tai (pictured right) went from being a college dropout living with the Amish and working on Joel Salatin's farm (which we talk about in this podcast episode) to becoming a self made millionaire before the age of 30, while launching 12 multi-million dollar businesses in the process.

Tai LopezHe is a member of MENSA: the high IQ society, a Certified Financial Planner, Chartered Financial Consultant, Chartered Life Underwriter, and most importantly a student of life with a ton of books (5000 plus at the last count). In addition to his massive book collection, he is himself the author of several books on unrelated subjects such as dating, life insurance and modeling, and the voice of the brand new podcast "The Grand Theory of Everything".

Tai was on Bravo's "The Millionaire Matchmaker" (his episode is the highest rated yet), is addicted to traveling (51 countries on 6 continents so far), and is also a student of salsa dancing, Brazilian Jiu-Jitsu, and playing classical piano. He lives in the Hollywood Hills, where he has a cold thermogenesis pool off his front porch.

Tai also has a good way of summing up books that would normally take you a long time to read. That’s wonderful for anyone who doesn’t have the time luxury to read lots of books (and you can consider his Book of the Day list a fantastic time-hacking technique).

A few weeks ago, I featured an article by Tai entitled "50 Secrets Of The World Longest Living People", and in this podcast we go way above and beyond just living long. You'll learn:

-How Tai went from being a college dropout to living with the Amish...

-Why the Apache Indian tribe were some of the toughest people on earth...

-What farmers and ranchers know about toughness that we don't...

-How aligning your body with your natural circadian rhythms can make you tough...

-Tai's top techniques for getting tough...

-Tai's technique for getting through as many books as possible in as short a period of time...

Resources we discuss in this episode:

-Book: Geronimo: Leadership Strategies of an American Warrior

-Book: Arnold Schwarzenegger's Total Recall: My Unbelievably True Life Story

-Book: Michael Jordan: The Life

-Book: Peter Drucker: Managing Life

-Book: Poor Charlie's Almanack

-Book: Kon Tiki

-Tai's Book of the Day list

-Joel Salatin, and the amazing books he has written

Leave your questions, comments or feedback for Tai at the shownotes here, and be sure to check out his new podcast "The Grand Theory of Everything".

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