Episode #221: Why You Should Eat More Chocolate, Coffee, Garlic…And Breast Milk? Also, Cardio Before Weights or Weights Before Cardio, and Much More!

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In this Episode #221: Does bee pollen or pine pollen work for enhancing hormones, cardio before weights or weights before cardio, how to stop muscular fatigue, how to tell if amino acids are working for you, and how to get ready for a hilly bike ride.

Have a podcast question for Ben? Click the tab on the right side of this page, click Ask a Podcast Question at the bottom of this page, Skype “pacificfit” or scroll down to the “Ask Ben” form.

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News Flashes:

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

Wanna shut down inflammation? Hit that dark chocolate – in moderation of course (& organic cacao nibs would be better): http://www.ncbi.nlm.nih.gov/pubmed/23186731

I don't think this article is talking about orange mocha frappucinos! http://www.theatlantic.com/health/archive/2012/11/the-case-for-drinking-as-much-coffee-as-you-like/265693/


Enerprime is one potent source of garlic extract.

Chalk one up to the pro muscle & testosterone boosting effects of…GARLIC: http://jn.nutrition.org/content/131/8/2150.abstract

Yet another reason I load with CapraColostrum before a triathlon: http://www.biomedcentral.com/1756-0500/5/649/abstract

Will aspartame give you cancer? You decide (I make a choice to “play it safe”): http://www.ncbi.nlm.nih.gov/pubmed/23097267


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1. New camps announced.

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

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

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

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

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Listener Q&A:A donate button that reads - keep the podcasts coming

Mike asks: What is the effect of pine pollen or bee pollen on hormones and training?

In my response to Mike, I reference the Pine Pollen powder I've been using, at 1 teaspoon per day.


Chris has two questions:

1) Wants to know when to combine weight training with bicycle training and wants to do 3 days of weight training to optimize testosterone benefit. Should he lift on his hard biking days or his easy biking days.

-Reference “easy cardio” bout before weights

2) Wants to know about optimizing sleep. Currently sleeps in dark room, etc., but if he has to get up in middle of night to pee he has hard time getting back to bed. He tries not to drink fluids at night, but finds that when he does that, he gets hungry at night and is more tempted to overeat.

In my response to Chris, I reference my recent article on natural remedies for insomnia, and also recommend:

Natural Calm magnesium

MillenniumSports Somnidren GH

-Hammer REM caps


Cathy asks: Pretty bad tennis elbow and tendonitis in her elbow, does construction work and is on the GAPS diet. Experiencing quite a bit of fatigue and muscle weakness and wondering if she's compensating or is too exhausted to be doing work she's doing. How can she minimize pain/risk?


Jim asks: Wants to know about Master Amino Pattern (MAP) – usually takes BCAA supplements, but wants independent research on Master Amino Pattern.


Stephanie asks: Wants to do http://www.tourofthebattenkill.com/, 62 mile rolling course of dirt and pavement, quite hilly. Does weight training and Tabata sets and spin classes, plans to do some cross country skiing, but wants to know the best way to train for this.

In my response to Stephanie, I recommend:

-Hill to tempo intervals

-Do actual strength training and power training instead of Tabata sets

-Use some of the  low cadence, high resistance cycling workouts from http://www.GetMaccaX12.com, including the “Power Up” workout


Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

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12 thoughts on “Episode #221: Why You Should Eat More Chocolate, Coffee, Garlic…And Breast Milk? Also, Cardio Before Weights or Weights Before Cardio, and Much More!

  1. Saspens says:

    For many now the school is a struggle. The only thing which makes the program more complicated is not changing – nobody pays =). I’m actually at college, and I understand that very well https://pro-essay-writer.com/ . Fortunately, strategies to prevent problems are now available if the project is not begun for a few weeks. You don’t have to think about it, but it would be better to speak directly with experts, for example I have spoken to them over and over again.

  2. Thanks for telling us the tips on how to properly start to workout. This will help us in less injuries.

  3. James says:

    I used a Theraband for my tennis elbow based on this article on the New York Times. It really helped when I was having issues (about $15 on Amazon): http://well.blogs.nytimes.com/2009/08/25/phys-ed-…

  4. Steph says:

    thanks, Ben! : )

  5. Steph says:

    thanks for your response on the bike ride question. how many weeks prior to the event would you recommend training on the bike (on the hills) and also how many sets of each weight training exercise do you generally recommend? currently i'm doing 2 sets, 10 reps on the heavier side.

    1. Steph, I'd give yourself a good 8-12 weeks of training leading up to the event, and up your weights to 3-4 sets instead of 2!

  6. Matt says:

    Ben, I just recently started listening to your podcasts and really enjoy them tremendously. The most recent one, #221, specifically about doing cardio before weights still gives me a mixed feeling though. Everything else I’ve read always says the exact opposite. I’m 29 years old, 5’11”, 176 pounds, and am looking to gain as much muscle, while maintaining, or even losing a bit of body fat. Today, I did 30 minutes of the treadmill, with my heart rate averaging about 115 BPM. I followed this working my biceps, triceps, and shoulders. I did 4 excercises for each muscle group with 4 sets for each excercise and 8 reps for each set. I felt really tired when I started lifting, and was exhausted by the end. My questions for you are: Am I doing the cardio correctly? Any tips that could help me out? Thanks in advance.

  7. Will says:

    So if I am understanding the garlic / testosterone study correctly, a 140lbs person would need to take 508g to be on par with what the rats were fed in the study. Wow! That is a lot of garlic.

  8. jeff Hoening says:

    Thinking that bee pollen is food for bees, like krill is food for whales, and roadkill is food for vultures. Common sense kinda dictates best to stay from all three.

  9. kem says:

    Ben, you need to read up about bees. All pollen is collected by females from flowers. Males only leave the hve once, to mate and die. Pollen is collected by workers and special "traps" collect the pollen at the hive for the bee keepers. Bees use the pollen as food.

    And colostrum here in NZ is collected from all the cows producing it and fed to the bobby calves from the "calfateria", dort of a giant baby bottle on wheels. We can get it in season, 50cents a litre. We just feed it to lambs but I guess we could drink it ourselves but it isn't collected like milk… it is diverted from the regular clean trip to the silo.

    1. Yes, my knowledge of bees is not extremely expansive, and I didn't have much time to look into it prior to the podcast, so I just shared what I do know! Thanks Kam!

      1. Kem Johnson says:

        We have a friend that has hired a hive for NZ$300/yr… they get the honey and the pollination. She is a research orticulturist with an expansive home garden. Th beekeeper gets $300. My beautiful wife is intrigued but we don't know of anyone in the area that does that. There are commercial hives in paddocks adjacent to our farm, so we do get the pollination. And we don't eat honey.

        As we have never sprayed out the clover from our lawn, we have lots of flowers at foot level and I expect to start getting stung soon as it is that barefoot time of year. The price we pay for little pleasures.

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