Episode #180: Does Fiber Help You Lose Fat?

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In this Jan 25, 2012 free audio podcast: Does Fiber Help You Lose Fat? Also: is gum good for you, gluten free products and insulin spikes, glycemic index vs. glycemic load, dairy free probiotics, how much salt is enough, treating bone bruises, is donating blood actually beneficial for men, nipple fat, and is the African Mango really that great?

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Audio Question from Fibre1Girl:
What do you think about Fibre One Cereal and/or other high sources of fibre.

Audio Question from Ron:
Does gum help with memory and muscle reactions.

~ In my response to Ron, I mention the Spry gum I chew every day.

Andres asks:
Your podcast about wheat was pretty amazing. I was shocked to hear about the ability of gluten free products to raise blood sugar the way they do. My question is when Dr William Davis spoke of wheat he mentioned that all forms of grain are inflammatory. Does this include those types of grains thought to be “healthier” like quinoa, millet, amaranth, etc… And, if so, what are healthier options to substitute with? Does coconut flour also cause the same physiological effect on the body as well?

Steph wrote:
I have a question about high glycemic index foods, are they the main cause of the obesity epidemic and all the disease around and should people be watching that more closely almost rather than their calories? Also if I were to limit my carbs how many grams would you say I need per day I am 22 years old 5″4 and 122 pounds and I am quite active!

Kim asks:
What amount of pro-biotics is optimal? I have a ‘green food' mix that contains 200 mg of dairy free l.acidophilus, B.longum, L.Casei, Rhamnosus. My reason for asking is that I'm considering cutting dairy out of my diet (due to possible allergy) and want to make sure I don't miss out on these healthy pro-biotics!

Scott writes:
I'm in my 50's and tend to sweat an extreme amount and wonder if you recommend a salt supplement to add to my electrolytes. I generally use Heed but the sodium amount is minimal. I've heard unbleached or black salt mixed into a glass of water before a workout or event could help. How many mg's of salt per day is advisable.

~ In my response to Scott, I mention my podcast interview with Dr. Tim Noakes – and also talk about www.therightstuff-usa.com and Millennium Sport's “Athlytes” from www.millenniumsport.net.

Jason says:
After completing my first marathon, I noticed pain in top of my left foot. Upon review with a podiatrist, I was told I have a bone bruise in my Second Cuboid. I was given some cream to reduce swelling and was told not to run for 6 weeks. I was given the OK to ride a bike, use an elliptical and lift weights. 6 weeks have gone by and I still have a bump on the top of my foot but I have no pain in my foot. Any ideas on how to reduce or eliminate this bump? Any supplements that can aid in the healing of a bone bruise?

~ In my response, I mention episode #133 about pain on the top of the foot and I also discuss Capraflex and lactoferrin.

Avi wrote:
I had a question regarding men donating blood. Other than being a gracious thing to do for those in need, I've heard it's a good thing for men to donate blood every once in a while because of the build up of Iron in our blood. Is there any truth to this and would you recommend this from an overall blood and heart health.

Johny wrote:
I do not have man boobs. I have a proper chest shape and I'm working out heavily at the gym. I'm 21 and am slowly gaining muscle mass. My problem is that I have fat around my nipples. It does not show anywhere else on my chest, only around and on my nipples. One is quite a bit bigger than the other. It happened like this: when I was very young, I hurt my nipple by touching it too hard and then I tried it on the other one also… I don't know what I was thinking! It has been very embarrassing for me now and it has been more than ten years. I have a good chest and body tone but am now not able to even wear a tight t-shirt. Please help me. Should I go for liposuction only or is there any other way. Will it go naturally? When I was not working out it seemed pretty invisible (to some extent) but now that I have muscles in my chest, the fat in the nipples shows and is a little awkward and I wear vests to hide it. I wanna get rid of this nipple fat, Ben. What do I do ?

p@ul asks:
Any truth to the benefits of African Mango Irvingia Gabonensis? Any caveats to its use? The first person I thought to recommend it has adult onset diabetes. I was thinking of myself, too: I have a family history of diabetes but I have not been diagnosed with it. I don't need to lose weight. I'd consider it if increased HDL.

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13 thoughts on “Episode #180: Does Fiber Help You Lose Fat?

  1. Richard Cook says:

    I have heard that Chrysin is good for bodybuilding & many of my gym friends took it. I don’t know the actual benefits & but I am a little interested in it. But I heard you mention the Chrysin. Can you please tell me in detail about this & where to find it?

  2. Nick says:

    Hey Ben, with regard to Johnny's question about gynecomastia would taking the steps you proposed to reduce estrogen cause the breast tissue to dissipate, or would it just keep more from forming?

    1. Not directly, but he can achieve that through exercise, which will mobilize that tissue…

  3. Kathy says:

    Hey, Ben,

    About the question of whether there is such thing as too much probiotics, I've always been told that too much fermented or pickled foods increase the rate of stomach cancer. I'm Asian, and my mom always warned me that many Asian cultures have a high rate of stomach cancer, due to this correlation and to moderate intake. What do you think?


    1. It depends on how the food is preserved and pickled, and the amount of "nitrosamines" which can be in fermented food and can increase risk of stomach cancer. Processing conditions that promote formation of N-nitroso compounds include foods pickled, stored under humid conditions, smoked in air saturated with nitrogen, dried at high temperatures (i.e. protein-containing foods as beer ingredients, nonfat dry milk, cooked bacon, or dried meats), and cured with nitrate and/or nitrite (cured meat). The richest food sources of N-nitroso compounds are bacon, lunch meats, sausage, and hot dogs. The next highest food source of N-nitroso compounds are from fresh and smoked seafoods. Finally, low to moderate sources of several N-nitroso compounds are observed in grains and dairy, oils, liquor and wine. Eating fermented vegetables is not a huge concern. Having hot dogs and processed meats is a much bigger concern. Using antioxidants and Vitamin C is important if you're eating lots of fermented foods.

  4. Tomas says:

    Ben, do you have a recommendation on brand and dosage of the D Aspartic Acid powder?

      1. John says:

        Just picked up the same powder as you Ben.

        Any idea on dosage? Not that you're giving medical advise but, how much are you taking?


        1. 3g a day. That's basically a teaspoon.

  5. Jamie says:

    Hey Ben,

    In regards to your answer to Johny's questions you mentioned a nasal Chrysin aromatase inhibitor. I am interested in getting this along with the D Aspartic Acid powder. I can't find any nasal froms of the Chrysin. Can you help me find this? Thanks!

  6. Dan Lombardi says:

    Hey Ben, in regards to the Fiber question, I have an alternative….

    What do you think of using ground flaxseeds as cereal/fiber? I toss about 1/2 – 3/4 cup of organic ground flaxseeds, add coconut flakes, coconut milk, cinnamon, and usually some berries. I have no issues with having to run to the bathroom after eating this, and I assume its very healthy.

    Second part to this question – what do you think about throwing this concoction into the microwave? I got this idea from the “Wheat Belly” book, but question the use of microwave/heating and how it would damage the flaxseeds. The same applies for microwaving coconut oil/flakes/manna, etc.

    Thanks Ben,

    Dan Lombardi

    1. kem says:

      Lovely to hear there is no limit to fermented food. I discovered Sally Fallon's pickling recipies this summer… I can't believe what my cucumbers come out like; and the sauerkraut.

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