Episode #172: Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It.

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Foundation - Redefine your core, conquer back pain and move with confidence

In today's featured topic, Ben interviews Eric Goodman, the author of this book.

In this November 30, 2011 free audio episode: The new BenGreenfieldFitness podcast “sidekick” gets redefined, is the paleo diet good for cross country runners, how to improve your bike times using cross fit endurance, how to address Severs Disease, Magnesium or Epsom Salts – which is better, which type of protein is best, should you only supplement with Omega 3 or are 6 and 9 ok too, should you target parts of the body or do full body workouts, can and should you track your insulin levels, and does the Bite Tech mouth guard help eliminate snoring?

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Featured Topic:

Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It.


Photo of Dr. Eric Goodman

Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It, with Dr. Eric Goodman

In today's interview, Ben Greenfield interviews Dr. Eric Goodman about his new book Foundation – Redefine your core, conquer back pain and move with confidence.

Eric earned a doctor of chiropractic degree after undergraduate study in physiology and nutrition. He developed an innovative approach to human performance and movement in his work training elite athletes. He is now teaching people to benefit from proper movement.

Eric's book is available on Amazon.


Listener Q&A:

Shay-Mo asks:
I'm a freshman in high school and I run cross country competitively. I run anywhere from 240 to 380 minutes a week on average, and I eat very healthy… for the most part! But lately I've been doing research on the Paleo diet and I'm very interested! I've done quite a bit of research on it and I really want to give it a go, but I just don't want it to affect my performance, level of intensity or my goals. I feel sluggish at times with my regular diet and I have stomach related problems such as gastritis and duodenitis, and I'm hypo-thyroid. I know that with the Paleo Diet I would have to alter some things, such and Robb Wolf and you talked about in your discussion (Episode 120), but I'm still not really sure on where you stand. You said that you lost weight and muscle, and that your performance altered a little on the vegan diet, but I'm not sure what your views are of the Paleo diet for athletes. One of my teammates took a huge jump in her season and went from running JV to being our second runner, which is very impressive considering the depth of our team and our competitive level, and she follows the Paleo diet. I would have to talk to my coach but I'm really interested and I have a feeling it would really help me, since eating certain foods messes with my stomach sometimes! But I am scared of jeopardizing my season!

Ken asks:
I trained Cross Fit Endurance for my first ironman and finished in 14:00 with a smile on my face. Since I was beyond a beginner, I spent extra time working on my swim. My question is for my NYC Ironman – how can I turn my bike from 7 hours to 6? I will be training Cross Fit Endurance again but I am considering doing a traditional longer hour bike training to cut down my time? What do u think?

John asks:
I have a question on behalf of my 11 yr old son. He has pain around the bottom of both feet around the heel and radiating up the achillies tendon. To try and massage around the bottom rear of his heals has him in much pain. I have researched and found that Severs Disease seems to be closest to his symptoms. He has been to see a podiatrist friend and she has given him some heel wedge type elevators which have taken some pressure off the heel area. This has been going on now for three years, Ben. He loves to run – but he has brought his running style onto the front / balls of his feet which I fear is going to give him more problems. How can I train him to correct this toe gait when he still has the pain in his heels? Any advise would be greatly appreciated.

In Ben's response to John, he recommends a night splint for Plantar Fascia.

willrunforfood asks:
My husband is considering using magnesium. However, Mike has checked out Epson salt and the price is much cheaper. What more benefits would he get from magnesium vs. Epson salt? Which type of magnesium do you suggest? Lotion, spray or oral? Mike is a road cyclist who rides quite a bit: centuries plus shorter very hard rides too. Mike suffers from calf cramps, mostly, but also has a tight IT band.

In Ben's response to willrunforfood, he mentions Ancient Minerals Magnesium Bath Flakes.

John asks:
Getting protein through healthy food is best, but sometimes that is not possible and I have to use a powder. I am looking at ordering a custom mix of protein powder to use before or after workouts and as an occasional snack. There are a lot of different kinds of protein powder available, such as whey, soy, egg, beef, hemp, calcium caseinate, pea, rice, isolates, concentrates, hydrolized, etc., etc. I can also add many different kinds of carbs and supplements. What mixture do you recommend?

In Ben's response to John, he recommends Living Fuel Living Protein and Mt. Capra Double Bonded Protein

James asks:
I know you prefer real foods, but what are your thoughts on Quorn and Mycoprotein (e.g. Naked Chik'n Cutlet) as a vegetarian source of protein?

Michael asks:
You stated in an earlier podcast that we should avoid Omega 6 because we get plenty of it in our diet via veggie oils and it is pro-inflammatory. Unfortunately, I recently bought a bottle of Nordic Naturals Complete Omega 3,6,9. Did I waste my money? Should I have just bought Omega 3. Also, I need to limit my amount of Choline because I have a rare genetic disorder called Trimethylaminuria (TMAU). I can't seem to be able to determine if Nordic Naturals Omega 3,6,9 has Choline in it. I've called the lab but I'm left on hold forever. Choline is abundant in fish, but I'm not sure if it's in the oil or the final product of N.N's Complete Omega 3,6,9.

In Ben's response to Michael, he recommends going back and listening to the interview with Udo Erasmus.

Jenny asks:
I do strength training 3 to 4 times per week. I like to vary my routines and was wondering – is it better to do overall body workouts or to cover specific body parts separately with more exercises, such as chest & triceps for one session? I do triathlons but am in my off season period.

Raminta asks:
I have heard many times from various sources that carbs cause an insulin spike, and that if this spike is too much, your body stores the carbs as fat. I have also heard that really most foods (like protein) cause some sort of insulin spike, but that carbs, and especially processed carbs, cause a much faster insulin spike. But I have not seen many people quantify how much of an insulin spike is undesirable. So the question is, is there a way to determine if and when I have had an undesirable and fat-storing insulin spike? Could I use a blood glucose meter that diabetics use to see how my body responds to certain foods and meals?

In Ben's response to Raminta, he mentions the insulin index and also recommends a home blood glucose meter.

Audio Testimonial:
Listener Chad talks about cutting 36+ minutes of his PR in the NYC Marathon by using the Marathon Dominator program.

Closing music from “Blue Satin Jacket” by Brock Skywalker.
Available on iTunes or at CD Baby.

Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com!

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13 thoughts on “Episode #172: Why Your Back Is The Most Important Part Of Your Core Workout, And What You Can Do About It.

  1. trea says:

    Thanks for your time Ben..I will check out the options..Love your Podcast a friend at work and myself follow you through ITune's Regards Trea from Australia.

  2. trea says:

    No Ben I'm not. If It helps at the moment I take salmon oil tablets, Evening primrose, a multi vitamin, vitamin D, & organic chlorella. When I get a little stressed at work I include a vitamin B). The only prescription medicine I’m on is Nexium 40mg. The tiredness is deep in my limbs for the whole next day. It's like my limbs just want to rest on the desk at work and not move. The only food I don't eat is red meat. I eat fish and turkey during the week and some chicken on the weekend. Love my vegies’.. Thank You for your help.

    1. I'd have to do a nutrition analysis for this one! You can check options at http://www.pacificfit.net/bengreenfield.html

  3. trea says:

    Hi Ben, I have 2 Q. 1st I do gym work mon & fri for about 2hrs with two friends so i do get rest time, wed i train for tae kwon do then a great core session afterwards 3hrs. The next day after my workouts my arms are so tired. I'm not sore at all just this terrible tiredness in my limbs. I also fit in running when I can but I'm fine the next day running isn't a problem. Can you help me please. 2nd Q My Dr. has told me to add salt to my drink at the gym to help with my blood pressure. I have passed out at home a few times. I'm not worried about it just want it controlled when I’m at the gym. I really don't want to take salt I was hoping you may be able to help me. I also have problems when I try spinning kicks at training. I can control it at work by getting up slowly holding onto a desk for awhile till I get over it..
    Thank You Ben. Regards Trea

    1. That soreness you describe sounds like glycogen depletion. You on a low carb diet or something?

  4. Referring to the study about Anitoxidant supplementation after exercise. How does Solar Synergy stack up? Does that finding change your recommendation in any way?

    Great job Brock! I AM CANADIAN (http://youtu.be/BRI-A3vakVg) so I guess a little biased.

    1. Solar Synergy is fairly complete, but lacks a few of the antioxidants founds in seeds, nuts and grains – but as long as you're eating a complete diet, you'll be OK. I personally mix Solar Synergy with Capragreens to get an even more full profile + greens.

  5. hsvendblad says:

    Ben – regarding your take on the Paleo Diet. Looking at your own meals it appears you stick pretty close to a "real food" or "Paleoish" type diet. Unless you are hiding Cliff bars somewhere?

    My question is that if you believe grains have to be properly prepared for consumption but shouldn't be excluded from the diet… Then what exactly is superior or what nutrients/vitamins are only to be found in grains (vs. vegetables, meats, & fruits) that would justify the time-consuming preparation work? In other words, why bother?

    Also, I would distinguish rice, quinoa, and buckwheat from wheat. In full disclosure, I might be biased because I am gluten sensitive and wheat sends me into a tailspin…

    Best in health,

    Henry S

    1. I would say if anything my diet is more like a Paleo diet with the inclusion of a large amount of fermented foods and sprouted grains/legumes. I don't really even think about the nutrient part of the grains, Henry, as technically you could get that stuff from the Paleo diet. I just look at it from a palatability and dietary variety standpoint. It's nice to have grains as an option (even though I do steer clear of wheat, primarily for blood sugar reasons).

      1. Phil Maskiewicz says:

        Ben, can you add some color to your reply: "(even though I do steer clear of wheat, primarily for blood sugar reasons)." Specifically, why you steer clear of wheat and its effects on blood sugar. Thanks!

        1. Phil, a ton to get into in just a comment. I highly recommend you read the book "Wheat Belly", or just check this book out (I think it is listed under myth #4): Endurance Training Nutrition: Top 20 Fueling Myths Exposed.

  6. renee shapurji says:

    thoroughly enjoyed the interview and book Foundations
    and will download it immediately for my personal planning and training.
    wanting to know if Eric might have recommendations of physicians in the
    indianapolis area that are practioners of the core and back methods he's
    expressed. I've been to my first chiropractor and moved onto a sports
    medicine practice for physical therapy to help with a chronic and ongoing
    hip extensor and glute pain with weakened hamstrings but not seeing much
    improvement. i am an indoor cycling instructor and fitness enthusiast who
    would like to work with someone with a specialized focus.

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