July 28, 2010

Click here for full written transcript of this podcast episode.

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In this July 28, 2010 free audio episode: re-feeding in your diet, psoriasis management, barefoot running, food allergy testing, high heart rate when running, anaerobic exercise and cortisol, fasting and amino acids, does glucosamine work, a drink called Spiz, bipolar medications weight gain, eating to avoid diabetes, training on a fixed gear bike, getting hungry after breakfast, exercising with a sweatsuit on, choosing your sport based on body type, difference between probiotics and digestive enzymes, and post workout fuel ratios.

Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback.

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…you can also conveniently donate any amount with your phone by simply clicking here.

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Featured Topic: Dr. David Minkoff

In today's featured topic, Ben Greenfield interviews Dr. David Minkoff, a complementary and alternative medicine expert, owner of Body Health, director of the Lifeworks Wellness Center in Florida, and finisher of 37 Ironman triathlons. To listen to the previous podcast #26 with Dr. Minkoff, in which he discusses the main causes of illness and poor performance, just click here. Dr. Minkoff has fascinating theories on the three main causes of illness and poor performance and has a series of unique steps individuals can take to optimize their body systems and return to health naturally, without drugs. Our interview includes:

During the interview, Dr. Minkoff mentioned his very popular “MAP” dietary and recovery supplement. MAP stands for Master Amino Profile, and you can get it by clicking here. Dr. Minkoff also mentions the website http://www.getprolo.com.

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Special Announcements:

–Think forward to your training next January…Will you be tired of the indoor trainer and the treadmill and that black line on the bottom of the pool? Are you going to be struggling to stay motivated for those wet 5-hour slogs in this rainy/snowy winter climate? Are you planning on ANY 2011 triathlon event from Olympic distance up to Ironman? Then this event is going to be perfect for you. Pacific Elite Fitness is proud to announced an Official 2011 Triathlete Training Camp, January 31-February 7, 2011 at the Endurance Ranch in Austin, Texas! Click here for more details or to register now.

– Join Ben to race a double triathlon in Thailand.! Week 1: Laguna Phuket Triathlon; Week 2: Ironman 70.3 Thailand. Ben can still get you into the sold-out race AND organize your entire trip, but you must e-mail him at [email protected] within the next week.

– Get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…

This manual comes straight from the Rock Star Triathlete Academy, and contains all the insider tips you need to begin your road to Kona! Click here to instantly download “How To Qualify For Kona” for only $27.
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Listener Q&A:

Do you have a question for Ben? Just click Ask a Podcast Question at the bottom of this page and leave a voicemail, leave a Skype voicemail to username “pacificfit”, or e-mail [email protected].

Listener Chandra asks: About a month ago, I started feeling hungry all the time. Two things happened in my life around this time. One, I removed wheat, dairy, and soy from my diet. Two, I hit distance in my marathon training that I have never done before (the big 18 miler). I immediately associated my hunger with the lack of wheat so after a week of not being able to get enough food to feel satisfied, I added the wheat back to my diet. I did not see any difference in the hunger at all. I changed my weight loss rate from 2 lbs./week (1250 cals/day) to maintaining weight (~2200 cals/day) and ate my exercise calories. I continued to have an appetite increase. I do not want to increase my caloric intake to a level that would result in cessation of weight loss because I still have ~35 pounds to lose. Should I be eating my exercise calories? Should I be allowing myself even more calories while training for the marathon? What is your opinion on the increase in my appetite?

In my response to Chandra, I recommended my book “Holistic Fueling For Endurance Athletes”, which is available at http://www.mindsettriathlon.com , http://www.marathondominator.com and http://www.triathlondominator.com

Listener Lee asks: I just wondered whether you had any diet advice for those of us who suffer from psoriasis? Is there anything in particular that can help to prevent auto-immune reactions like this? Actually, one other thing, the food allergy testing that you recommended recently, would it be possible to access that from  Australia? I don't know what the rules are regarding international stool postage!

belde024 asks via Twitter: @bengreenfield I read Born to Run and now I'm interested in barefoot running. What is your take on it, and do you think it is worth trying?

In my response, I reference my barefoot running interview with Tellman Knudson.

neworleansview asks via Twitter: @bengreenfield Ok 42 220 6ft tall resting hr 46-50 when running should my hr go to 140 with an easy jog?

Listener Christine asks: “Is there a type of exercise that is better than others for dealing with stress and counteracting the negative effects of cortisol? Is anaerobic better than aerobic? Are high intensity workouts better than longer, low intensity workouts?”

psaljoughian asks via Twitter: @bengreenfield i hear leucine w/o the presence of glucose causes an insulin release. Should I not be taking bcaa's before a fasted workout?

Listener Scott asks: I have just purchased your triathlon dominator package and have a couple of questions. First, I am planning on doing the 70.3 in Galveston next April and was wondering if I should decrease the workouts for it or do the whole thing? And second have you ever looked at an energy drink called SPIZ, www.spiz.net , I have used it on some sprint and Olympic distance races with good results and would like your opinion of it.

Listener Edwin asks: I am a Triathlete who has had a ACL reconstruction and am looking to preserve my mobility as long as I can. There was a huge GAIT study in the effectiveness of Glucosimine HCL and it showed the supplement was no better than a placebo. So am I wasting my time with the supplement? Also ASU Avocado-Soybean-Unsaponifiables have had use in europe and are gaining some popularity here in America? What are your thoughts on ASU?

In my response to Edwin, I mention CapraFlex.

Listener Amy asks: I've recently hired a personal trainer (in June), and I work out 6x per week, as well as restrict calories to 1400-1600 per day. I've lost 14 lbs since June 16th. I take Depakote and wonder if it's causing me problems losing weight. I have to lose about 80 more lbs. I see you mention Depakote in your ebook, but you don't mention how to combat it. Do you have any tips?

Listener Colin asks: Have a few quick questions about my workout plan. For my lower body workout i do stepups, lunges, inner and outer thigh machine and heel raises, standing and sitting. Is that enough for a lower body workout. i also have rotator cuff issues and iv'e been trying to devise a upper body workout, that doesn't make my rotator cuff worse. Any suggestions?

Listener Chris asks: My first question has to do with foods to avoid for people with diabetes.  I recently found out my mom has type 2 diabetes, and have heard that dairy, although having a low glycemic index, can have a spiking affect of the insulin response, or something like that.  Does that sound familiar?  Should she avoid dairy?  Are there other foods that should be avoided that are less common sense than high GI foods for those with diabetes? Secondly, I just bought a fixed gear bike for running errands around town and for general biking pleasure.  Would there be any training benefits to riding a fixie or things I can do with it that I normally couldn't do with a freewheel hub that can make me a better cyclist?  Or should I just use it as a practical means of transport and fun, and leave the training for another time?

Listener Graeme asks: I find myself eating all the time, I really struggle to go 2+ hours without ‘feeding' so I have experimented in changing my breakfast meal.  I usually have porridge with red berries and muesli mixed in.  I eat at 9 and by 12 am starving and end up eating a big lunch.  To mix things up, I have tried eating a bagel with a large coating of peanut butter, on a couple of mornings including today, and do not seem to get hungry for 3-4 hours and also no energy/glucose rush straight after that I sometimes feel after the porridge , it also seems to really curb my cravings at lunchtime.  I have not looked into calorie counting on this although my hunch is that the calorie dense peanut butter may be a little bigger calorific meal.

Listener hanoncs asks via Twitter: @bengreenfield Do you think jogging with a hooded sweatshirt on will make me lose more non water weight? I know it will make me lose more weight, But is it only water weight? Thank you!

Listener David asks: I have been cycling for many years and just this year began dabling in sprint and olympic distance triathlons which has required improving my swim and run.  While I have enjoyed this season with some success, I have been asking myself the question, what next?  Realizing that this decision is my own and weighs heavily on my desires and own enjoyment, from a physical, competitive perspective, could you describe the advantages one might have and what body types are typically most succcessful in cycling vs. running vs. sprint/olympic triathlons vs. half/full ironmans?

Listener Meredith asks: 1) how many pills are you popping in a day?! (12 amino acid capsules?!) I'm very much a real foodist (I vote Michael Pollan on the show if possible!) and I'd prefer trying to get most of my nutrients in actual absorbable food form and non-processed. however, for heavy training i'm willing to possibly supplement a bit if it will increase endurance and reduce soreness so: 2) what would the bare bones essentials be if you wanted to pop as few pills/powders as possible?

2) I think (uneducated hunch) the stomach pains I get after taking a gel might have to do with the lab created aminos. I've tried them during runs at all times of day and all levels of gastric emptiness to the same effect. I've had better luck eating a granola bar or stinger honey chews during a 12-14 miler, but i'd prefer not to carry those or pick them from my teeth during 26 miles if possible. help!

3) follow-up to gels: i've been told that you should absolutely not mix your electrolyte drink with your gel as that will create some intestinal distress, but the same folks say to take some gatorade at some point during your run. any advice on how to intersperse these time-wise?

Listener Karen asks: I have heard you say that after a workout, you should eat 2 calories of carbs per pound of your target weight, and 1/2 of that for protein ( so 1 calorie of protein per pound). My question is: Is this ratio the same regardless of the type of workout you just did? Does it vary based on intensity and duration? My workouts don't vary much as far as the time, usually 1 hour or a little more. Some days I just lift weights, others I may do an hour spin class, or I may swim for a little more than one hour. Is my recovery meal the same? Also, can you suggest some products that will provide this type of ratio in a recovery meal?

Listener Kara calls in and wants to know difference between probiotics and digestive enzymes. In my response, I mention the digestive enzymes from Millennium Sports (http://www.millenniumsport.net) and the probiotics from Mt. Capra (Caprabiotics)  from http://www.doctorschoicenaturally.com (use 5% discount code BGF).

Do you have a question for Ben? Just click Ask a Podcast Question at the bottom of this page and leave a voicemail, leave a Skype voicemail to username “pacificfit”, or e-mail [email protected].

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Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected] And don't forget to leave the podcast a ranking in iTunes – it only takes 2 minutes of your time and helps grow our healthy community! Justclick here to go to our iTunes page and leave feedback. Brand new – get insider VIP tips and discounts from Ben – conveniently delivered directly to your phone! Just complete the information below…

Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt…you can also conveniently donate any amount with your phone by simply clicking here.

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