September 5, 2012

Click here for the full written transcript of this podcast episode.

In the intro to this episode, Ben mentions he's wearing these Gunnar glasses (eliminate eye strain), this CoolFatBurner vest (cold thermogenesis) and these 110% Compression pants (cold thermogenesis + compression).

Sep 5, 2012 free podcast: 10 Ways To Burn Belly Fat Fast (& Why Ben Is Wearing A Funny Vest & Geeky Glasses During Today's Podcast). Also: how to “carb backload”, nutrition strategies for shift workers, dealing with osteopenia, should you wear sunglasses at daybreak, how to increase testosterone, is “Chi Running” a good protocol, alternatives for cable exercises, how to return to a regular menstrual cycle, and understanding a Bruce Protocol Stress Test.

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

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News Flashes:

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• FRUCTOSE IS HEALTHY in small doses, preferably from fruit.
• Mental stress screws your post-workout recovery:
  • When discussing this article, I mention:
    –HeartMath emWave2 for heart-brain connection and cohesion training – 10-15 minutes 2-3x/week
    –Stress Doctor app by Azumio for relaxation, breathing and breath control
    –Stress Check app by Azumio for tracking your HRV instantly (at 0.99, affordable compared to emWave2)
    –Free stress relief .mp3 (and a great Monster In the Mirror video)

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Listener Q&A:

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

Audio Question from Ange:
Could you weight in on “Carb Backloading”? Involves: Training in the morning when you get up, maybe have a cup of coffee (with cream) but have no macro-nutrients before working out. She always thought you should take in carbs and/or protein before working out.

~ In my response, I mention my original response to a carb backloading question.

Audio Question from Matt:
Planning on running some marathons and an Ironman in the next 12-16 months. Has a very irregular work/sleep schedule. Trains in the morning whether he work days or nights. He's looking for nutritional advice to fit a schedule like his. Also would like to know what to eat after his workout when he goes to bed directly after. What supplements should he take to make the most of his sleep – currently takes melatonin and casine-isolate shake.

~ I mention my sleep recommendations.

Audio Question from “Belly”:
2 years ago he was 30kg heavier than he is today (he is 33). Back then, he started walking several times a week and then started running. Loves running. Even though he has lost weight he still has a layer of fat around his belly. Could you elaborate on how to get rid of the belly fat (he knows about runner's belly related to cortisol levels).

Audio Question from “Bones”:
His wife just had a bone density scan and was diagnose with osteopenia. They are wondering what supplements she should take.

~ In my response, I mention Capraflex. Also liquid trace minerals, Vitamin D, Magnesium, and Vitamin K2.

Audio Question from Craig:
Based on your recommendation he has been wearing blue blockers in the evening. Wants to know if there would be any advantage to wearing sunglasses in the morning before sunrise.

Audio Question from Scott:
2 weeks ago he had blood work that showed his testosterone was low (8.2 nmol/litre 22.5 pmol/litre Testosterone Free Reading). Started taking medications. Has been running twice a week and as well as lifting weights. Had blood work done again and his testosterone levels went down. What would you recommend to raise his testosterone level?

~ In my response, I suggest that he read these testosterone recommendations.

Audio Question from Pat:
Not an endurance athlete, lift weights and does jujitsu. He recently read the book “Chi Running” and has started running once a week, just a couple mines (or 3 at most). He's never heard us mention the book and wanted to know what we thought.

~ In my response to Pat, I mention this interview with Danny Abshire from Newton Running shoes. I also mention this Chi Running audio cue I made.

Christine asks:
I am thoroughly enjoying your new book! I have discovered I am a mesomorph female and had a question about the workouts. Quite a few exercises require cable workout equipment, which I do not have in my home. Can I substitute alternative exercises that work the same muscle group and maintain the high rep, low weight protocol?

~ In my response to Christine, I mention the Body by Jake Tower.

Elizabeth says:
Last summer, as I was in training for my first half marathon, I decided to stop taking my birth control because I didn't want the extra hormones and all that goes with taking birth control. I expected to not have a regular menstrual cycle at first but from August to February I had only one period. I have gone to the doctor and she said it was because I am too lean and am training too hard for the marathon. She gave me progesterone pills to take to see if she could restart my menstrual cycle and it did but now it has been 2 months since then and I have not had another period. My body fat percentage is around 21%. I'm wondering what I can do so that I can have regular menstrual cycle and still train for endurance running events.

Connie says:
I had some cardiovascular test done but have no clue what the results mean and thought maybe you would know. I have done 4 Ironman races. I am very slow and had a gastric bypass 6 years ago. The Doctors are saying I tested extremely high so that's why I'm confused. I had a Bruce Protocol Stress Test and I lasted 17 minutes 7 seconds ending at 5.5 mph at 20% grade, my VO2max calculates at 71.07 using the formula of 4.38xT-3.9 (T=time I lasted on treadmill during stress test) My functional aerobic capacity attained was 160% and my SBPxHR is 27360. HR went from 61 to 171. Does any of this make sense because I am totally lost. If my stats are good does that mean I should maybe start to push myself to not be so slow.

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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