Episode #199: How Exercise Makes You Fat

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July 4, 2012 – free audio podcast: How Exercise Makes You Fat Also: when/how to reach to race weight, how to fix stiff joints, testing race day nutrition, does fructose inhibit HGH, the best pre-workout supplements, how to fast the right way, what to eat during multi-day races, growth hormone vs. testosterone, and are any energy supplements safe.

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

As compiled and read by Brock, the Ben Greenfield Fitness Podcast “sidekick”.

Audio Question from Eric:
He wants to get back to race weight (is currently 30-35lbs over what he would like to weigh). He has some racing goals that he will have to push himself to reach. Should he try to lose weight before the race (in the early season) or just train hard and lose the weight at the same time?

~ In my response, I recommend www.Tri-Ripped.com

Chris says:
Most of your topics seam to address cardio and diet. Can you do a show on soft tissue injuries and flexibility. My big limiters, that I can't seem to fix, are stiffness in my ankle and lower back.

~ In my response, I mention Capraflex.

Tim asks:
I am training for some ultra marathons in the 50 to 100 mile range. During my training, I am experimenting with different nutrition sources to find what works well for me. In the past, foods that seem to work perfectly for a 2 to 3 hour run can wreak havoc on my G.I. system during a longer run or race. Given the same effort level in training & racing, what changes occur in the stomach to create this problem? Also, is there a certain length of time that I can run to fully test a nutrition source without having to run the full race distance?

Josh asks:
I know you've said before that you typically only consume fructose after a workout. Recently I came across some literature saying not to eat fruit after a workout because, “Consuming fructose will increase production of somatostatin, which then inhibits the production of human growth hormone (HGH, also known as ‘the fitness hormone').” If true, that's a fairly big deal. Just wondering what your thoughts are.

Jonas says:
My brother turned me onto your site. He is a marathon runner, and I am a crossfitter/boxer. He has convinced me to live by your food pyramid and make some changes to my life. A lot of these changes are forcing me to toss some of my supplements. Where I am struggling is a pre-workout supplement that helps me lift more and not get fatigued. I have used Jack3d and Other products similar in the past. Can you suggest one that is better to use that has no neurotoxins, artificial colors, and other bad stuff?

~ In my response, I recommend the strength section at http://goo.gl/Zu02D

Osa asks:
Is it possible to fast your way into Ketosis and how long does it take? Also do you have any tips I can use to stay in shape or at least maintain a healthy weight with no exercise for a couple weeks? I had oral surgery to remove all four of my wisdom teeth this morning. I was advised by the doctor that the day before my appointment that I should stop eating or drinking before midnight. I stopped eating and drinking at 10:00pm and my appointment was at 9:30am the next day. I did not start feeling hungry until around 6:00pm today, so I fasted 20hrs in total and was not experiencing ravenous hunger. I also noticed when I was breathing through my nose I could start smelling some gas from my breath, which is a sign I may have fasted myself into Ketosis. The Oral Surgery to remove my four wisdom teeth has drastically changed my diet and made me inactive for a couple weeks. I can only eat light meals and have been advised not to eat meat.

khoo asks:
I am participating in a multi staged ultra marathon over 3 days, 42k on the first day, 40k on the second day and 18k on the last day. The challenge is that it will be at the outer Mongolia, border of Russia. the only thing the race organizer will provide is a tent and hot water. All participants will need to bring their own fuel, food and recovery mix. In my plan, I will bring freeze dry meals, pork/beef jerky, trail mix (nuts and dried fruits), dark chocolate, endurox R4, hammer recovery drink, GU gels and roctane. Any recommendation on what else to bring?

~ In my response I recommend Pemmican, Cocochia bars, and Supergreens.

Adam asks:

Can you further explain the link between growth hormone and testosterone. I am 24 and have been taking about 3g of GABA before bed to improve sleep by increasing growth hormone. I do not want to mess with my testosterone and I also have skin that easily breaks out and increased testosterone will only be making that worse.

Sarah asks:
I want to know if energy supplements are safe for you? I run about 45-50 miles a week and do strength training 3 days a weeks. A trainer at the gym I go to recommended Lean EFX Thermogenic 45cpLean EFX Energy Enhancing Pills from Fahrenheit Nutrition. The reviews online are mixed. Also, recently in the news (recommended by Dr. OZ) – Raspberry Ketones – are these safe? If so which brand do you recommend?

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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21 thoughts on “Episode #199: How Exercise Makes You Fat

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  3. Barbara says:

    In all actuality, exercise helps in burning fat that is stored as unused energy. It is the tendency of people to eat a lot after exercise that can lead to much weight gain after exercising. You can utilize liposuction new york for fat loss.

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  5. marie says:

    Hi Ben,
    Thanks for telling us about "wheatbelly" on Audible! Is there a link similar to audiblepodcast.com/ben for the uk version as well to follow? I'm already a member of Audible.co.uk and the link doesn't seem to work to sign in for the uk site.

    1. I asked and found out that the URL and offer is just for those in the US and Canada, and the free book offer is only for those that sign up as a NEW member, not existing members! Sorry for the confusion…I didn't know that until just now…

  6. Ann says:

    Hi Ben,

    Thanks for another great podcast. Quick question: How does this information on excessive aerobic exercise jibe with the workout plan you described in the Get Fit Guy podcast "How to Lose Weight in 4 Weeks," which prescribed a hefty dose of aerobic exercise, sometimes 2x a day and 1.5 to 3 hours on the weekend? Thanks!

    1. That workout is fine, especially in the short term 30 days for which it was prescribed. You'll notice a few fasted fat burning sessions and then only one true LONG aerobic cardio session per week – with the rest being weight training and high intensity intervals: http://quickanddirtytips.com/health-fitness/exercise/how-to-los…

      1. Ann says:

        Awesome, thanks for clearing that up for me!

  7. Erik says:

    I think you may have left out an important fact regarding the study of diet composition. As I understand it the VLC diet did yield an increased metabolic rate (~300 kcal) but it only did so after people had lost weight. In the study people did not show a increased metabolic rate just from the VLC diet. Correct me if I am wrong because it would not be the first time.

    1. At the beginning of the study and at the end of each four-week period, the subjects were hospitalized for three days to undergo tests.

      Researchers looked at all the energy burned by the subject in a day using stable isotope analysis, which measures how quickly isotopes leave your body.

      For all three diets, the rate of calories burned at rest was lower than before weight loss, but over the course of a day the subjects burned more than 300 additional calories on average when on the very low-carbohydrate diet compared with the low-fat diet.

  8. Brent says:

    Hi Ben,

    In the pod cast you talk about a book called Wheat Belly. I have downloaded the ebook, and after listening to the first 1.5 chapters I'm about to go through my kitchen and pantry and throw out everything containing wheat! Only problem is that my wife is vegetarian and is currently pregnant so I cant throw everything out until I find something to replace it with. Outside of your Superhuman food pyramid (which I have been incorporating), are there any other resources that you can suggest that will give ideas to fuel my wife and developing baby during this crucial time?

    1. Yes, I'd go with soaked and rinsed quinoa, amaranth and millet, soaked and rinsed lentils, soaked and rinsed beans, sprouts, seeds, nuts, almond flour, coconut flour and rice flour. Also, grab the cookbook Nourished Kitchen, which will help tremendously!

  9. Jim says:

    Hi Ben- Thank you for the above link re the eggs and cholesterol study. In your podcast you mentioned another study suggesting that eggs might help reduce visceral fat, and I hoped you could give us a link, or some more info on that study. Thanks very much, Jim

    1. that study above produced statistically significant reductions in the visceral fat at the end of the 90 day study period…

  10. jamievalentinegavareski says:


    Did the study on eggs have a suggestion/equivalent for the number humans should be consuming? We eat A LOT of eggs in our household…


    1. It looks like approximately 2-3 whole eggs per day…

  11. Mike J says:

    Hey Ben, you mentioned excessive aerobic exercise in your first listener q & a. Can you put a number on what you consider excessive aerobic exercise?

    1. Varies, but for most exceeding 3 hours per week…

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