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

In today's episode, I podcast completely without my usual podcast sidekick Brock, straight from a hotel room in Vancouver, Canada, where I'm hanging out with Jeff Spencer, a featured speaker at my upcoming "Become Superhuman" live event....

Jan 9, 2013 free podcast: How to test your antioxidants, should you mix sports drinks with energy gels, how to have 1 recovery day a month, UCAN Superstarch vs. Vitargo, why your legs aren't toned, how the Squatty Potty works and Tough Mudder vs.  Spartan Race. 

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “Ask Ben” form. Please don't forget to leave the podcast a ranking in iTunes - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------
News Flashes:


Skipped the news flashes in today's podcast, but to get interesting news flashes hot off the press every week, follow Ben on Twitter and Google+. -----------------------------------------------------
Special Announcements:


Thursday, January 10, noon PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body's physiological response to heat. You'll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU's from this course. Get in now.

Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "Ask The Low Carb Experts" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908

Get Featured On the Podcast By Creating Your Own MyList -and to create your own MyList, here's what to do (did I mention that it's free?):

1. Create your own "MyList" list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else)2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page3. I'll choose the best list, and get you on for an interview about why you chose the items on your list.

Wildflower Triathlon Training Plans now available for both Olympic and Long Distance. These are 18 week training plans designed to begin in January 2013. Get yours now!

Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? Full event sponsor details. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - Reserve your spot now! The video below tells you all about it and/or you can listen to this audio interview from the Wide World Of Health to learn more. Need ACE Fitness CEU's? They're awarding 1.2 CEU's if you attend!



2013 training camps:


February 22 to 28: Winter Triathlon Camp in Austin.
March 2 to 8: Winter Triathlon Camp in Florida.
April 5 to 7: Wildflower Camp.
April 10-16: Vietnam Trip. "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. E-mail ben@bengreenfieldfitness.com if you want in on the private trip that Ben is arranging for this race. We will have a beach pool villa and some private tours arranged. Depart Wednesday, April 10 or Thursday, April 11 and return Monday April 15 , or Tuesday April 16
Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email ben@bengreenfieldfitness.com if you want in - it will fill fast!

-----------------------------------------------------
Listener Q&A:

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast "sidekick".

Chuck asks: You mentioned having your antioxidant profile tested.  I actually just had that done and have very good results.  My dietician mentioned that there a significant genetic factor in that as well-how much of a role does that play? Also, my Cobalamin (B12) and Pantothenate were low.  What dietary changes can I make to increase these? In my response to Chuck, I mention the ION Profile w/40 Amino Acids-METAMETRIX

Edwin asks: Ben, My question is regarding the use of energy gels in combination with other liquid nutrition. Energy gels by themselves are extremely hypertonic and thereby it is important to consume adequate amounts of water. The gel company I use states that drinking electrolyte sports drinks with your gel (instead of water) will not properly dilute the gel, thus slowing the absorption rate. This can also lead to stomach irritation and a dehydrating effect as your cellular fluids are drawn upon to dilute the gel. What are your thoughts on this? I heard you say that you use a gel every 20 minutes during a race. Do you only drink water? I want to get the best and most useable nutrition into my body during a race.  I called the gel company who also make the liquid fuel that I use, and asked how they suggested the use. I didn’t really get an answer. In my response to Edwin, I recommend he reads my Healthy Race Day Nutrition Plan. I also reference this chart on the ingredients of popular sports gels.

 Hollie asks:  I'm an absolute beginner as far as fitness and exercise.   I started a boot camp in June and was actually liking it quite a bit and seeing results.  Then I got tendonitis in my shoulders, right elbow and right wrist.  I work as a housekeeper so I am not able to rest that arm at all.  I ice it after work, take ibuprofen when I remember (not daily).  My arms hurt so they wake me up at night. Is there a way to "power rest" my arms?  I get one day off a month, and my daily life is kicking my butt.  I would like to be able to do pushups again, or any kind of arm work.  Some days I can't pour a cup of coffee.  Can you suggest anything? In my response to Hollie, my recommendations include: -Only choose the EAT foods off the Superhuman Food Pyramid-1 TianChi per day (Chinese Adaptogenic Herb complex) on empty stomach -4-6 Recoverease proteolytic enzymes on empty stomach -1 daily serving of concentrated greens (to balance pH). RecommendEnerprime, Capragreens, Supergreens, or cycling between all three.-1-2x/day full body session with Rumble Roller-1-2x/day 15-20 minute soak in magnesium salts-10-15 sprays topical magnesium on all sore muscles-Only if you test iron and it’s low, use of Floradix-Wear 110% Play Harder full leg compression tights with ice for 30-60 minutes (use code GREENFIELD & get 10% discount and free shipping)-Sleep with magnet taped or placed over injured area -Home handheld low level cold laser unit, circle around area for 10-15 minutes, 1-2x/day-Home electrostimulation unit, 1-2 20 minute sessions per day-4-12 Phenocane per day-9-12 Capraflex per day

Bill asks: What do you recommend for 2hr MtB/XC race - UCAN Superstarch or Vitargo S2?

Angela asks: I'm having a hard time with the Squatty Potty and why it is a benefit.  I actually get what the SP website is saying about the anorectal angle  and why using the SP to change it makes it easier to go to the bathroom, but I don't see why you can't just bend over.  In comparing images between someone on a SP and someone doing a seated row, both show their knees just inches from their chest.   Do you believe someone can get the same benefits as the SP by simply bending over while on the pot?

Synthia asks: For the last 3 months I have been doing the Insanity dvds everyday (finished the first 60 days and started it up again).  Before that I was running everyday.  So all in all I am in good shape (could still be better) but i feel that with all this rigorous excercise my legs should be more tone. However, it feels like I can't get them be stronger or toner looking.  How can I achieve this? In my response to Synthia, I recommend my body typing book at http://www.GetFitGuy.com

Angela asks: I don't think I've ever heard either of you talk about any obstacle races.  Have you considered qualifying for (and of course competing in) the World's Toughest Mudder or the Spartan Death Race?  If not, why? Compare/contrast tough mudder and death race, then talk about your adventure racing. In my response to Angela, I mention the Endurance Planet interview about the Spartan Death Race. I also recommend this Race Day Domination plan for obstacle course racing. 

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!

====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== 

<a href="http://www.bengreenfieldfitness.com/2010/01/newsletter2/">Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben</a>.
<a href="http://www.bengreenfieldfitness.com/2013/01/episode-225-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>.
In today's episode, I podcast completely without my usual <a title="Brock Armstrong" href="http://www.frozenpuck.com" target="_blank">podcast sidekick Brock</a>, straight from a hotel room in Vancouver, Canada, where I'm hanging out with <a href="http://www.jeffspencer.com/" target="_blank">Jeff Spencer</a>, a featured speaker at my upcoming <a href="http://www.superhumancoach.com/become-superhuman-live-event/" target="_blank">"Become Superhuman" </a>live event....
Jan 9, 2013 free podcast: How to test your antioxidants, should you mix sports drinks with energy gels, how to have 1 recovery day a month, UCAN Superstarch vs. Vitargo, why your legs aren't toned, how the Squatty Potty works and Tough Mudder vs.  Spartan Race. 

Have a podcast question for Ben? Click the tab on the right side of this page, call 1-877-209-9439, Skype “pacificfit” or scroll down to the “<a href="#askben">Ask Ben</a>” form. Please don't forget to <a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank">leave the podcast a ranking in iTunes</a> - it only takes a minute of your time and it helps grow our healthy community! -----------------------------------------------------
News Flashes:
Skipped the news flashes in today's podcast, but to get interesting news flashes hot off the press every week, follow Ben on <a href="http://www.twitter.com/bengreenfield" target="_blank">Twitter</a> and <a title="Ben Greenfield Google +" href="https://plus.google.com/113751941621587370585/posts" target="_blank">Google</a>+. -----------------------------------------------------
Special Announcements:
Thursday, January 10, noon PST: Heat Prep For Cold Climate Athletes. In this webinar presentation, Ben Greenfield will teach you the science of the body's physiological response to heat. You'll learn how cold climate athletes who are non heat-acclimated can prepare for hot races via the research-proven use of body cooling gear, heat acclimation strategies, hydration strategies, dietary supplements, food choices and more. All USAT coaches are eligible for CEU's from this course. <a href="ttp://www.usatriathlon.org/events/usat/2013/01/ben-greenfield-webinar.aspx">Get in now</a>.
Thursday, January 31: Join Ben for a LIVE Q&A on Jimmy Moore's "<a href="http://www.askthelowcarbexperts.com/">Ask The Low Carb Experts</a>" to discuss low carb diets and performance. Tune in Thursday night at 4PST/7EST! Call 712-432-0900 or Skype freeconferencing. 7124320900. Use access code 848908
Get Featured On the Podcast By Creating Your Own MyList -and to create your own MyList, here's what to do (did I mention that it's free?):
1. <a href="http://ow.ly/fpLFN" target="_blank">Create your own "MyList"</a> list that targets your passion in health, fitness or nutrition (gear, tools, supplements or anything else) 2. Share your MyList right here by leaving a link to it in the comments section at the bottom of the page 3. I'll choose the best list, and get you on for an interview about why you chose the items on your list.
Wildflower Triathlon Training Plans now available for both Olympic and Long Distance. These are 18 week training plans designed to begin in January 2013. <a href="http://www.tricalifornia.com/index.cfm/training_plans.htm">Get yours now</a>!
Want to get lots of new customers in the health, fitness and nutrition industries? Sponsor Ben's upcoming "Become Superhuman" Live Event? <a href="http://goo.gl/1qIAc">Full event sponsor details</a>. <a href="http://www.bengreenfieldfitness.com/superhuman/">“Become Superhuman” Live Event</a> 
With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - <a href="http://www.bengreenfieldfitness.com/superhuman/" target="_blank">Reserve your spot now!</a> The video below tells you all about it and/or you can listen to this <a title="Become Superhuman live event" href="http://www.kste.com/cc-common/podcast/single_page.html?podcast=WideWorldofHealthwithCaryNosler&selected_podcast=Cary_Nosler_12_16_12_Hour_1_Edit_1355692732_31105.mp3" target="_blank">audio interview from the Wide World Of Health</a> to learn more. Need ACE Fitness CEU's? They're awarding 1.2 CEU's if you attend!
  
2013 training camps:

<ul style="margin-top: -18px;">
<li>February 22 to 28: <a href="http://pacificfit.net/resources/calendar/">Winter Triathlon Camp in Austin</a>.</li>
<li>March 2 to 8: <a href="ttp://pacificfit.net/resources/calendar">Winter Triathlon Camp in Florida</a>.</li>
<li>April 5 to 7: <a href="http://www.tricalifornia.com/">Wildflower Camp</a>.</li>
<li>April 10-16: Vietnam Trip. "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. E-mail <a href="mailto:ben@bengreenfieldfitness.com" target="_blank">ben@bengreenfieldfitness.com</a> if you want in on the private trip that Ben is arranging for this race. We will have a beach pool villa and some private tours arranged. Depart Wednesday, April 10 or Thursday, April 11 and return Monday April 15 , or Tuesday April 16</li>
<li>Nov-Dec: Ben's Annual Trip to Thailand (details TBA). Email <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a> if you want in - it will fill fast!</li>
</ul>
-----------------------------------------------------
Listener Q&A:<a href="http://www.bengreenfieldfitness.com/support-the-podcast"></a>
As compiled, edited and sometimes read by <a title="Brock Skywalker Armstrong" href="http://www.frozenpuck.com" target="_blank">Brock</a>, the Ben Greenfield Fitness Podcast "sidekick".
Chuck asks: You mentioned having your antioxidant profile tested.  I actually just had that done and have very good results.  My dietician mentioned that there a significant genetic factor in that as well-how much of a role does that play? Also, my Cobalamin (B12) and Pantothenate were low.  What dietary changes can I make to increase these? In my response to Chuck, I mention the <a title="Metametrix ion panel" href="http://goo.gl/JJoOT" target="_blank">ION Profile w/40 Amino Acids-METAMETRIX</a>
Edwin asks: Ben, My question is regarding the use of energy gels in combination with other liquid nutrition. Energy gels by themselves are extremely hypertonic and thereby it is important to consume adequate amounts of water. The gel company I use states that drinking electrolyte sports drinks with your gel (instead of water) will not properly dilute the gel, thus slowing the absorption rate. This can also lead to stomach irritation and a dehydrating effect as your cellular fluids are drawn upon to dilute the gel. What are your thoughts on this? I heard you say that you use a gel every 20 minutes during a race. Do you only drink water? I want to get the best and most useable nutrition into my body during a race.  I called the gel company who also make the liquid fuel that I use, and asked how they suggested the use. I didn’t really get an answer. In my response to Edwin, I recommend he reads my <a href="http://www.bengreenfieldfitness.com/2012/09/healthy-race-day-nutrition-plan/" target="_blank">Healthy Race Day Nutrition Plan.</a> I also reference this chart on the <a href="http://fellrnr.com/wiki/Comparison_of_Energy_Gels" target="_blank">ingredients of popular sports gels.</a>
<a href="http://fellrnr.com/wiki/Comparison_of_Energy_Gels" target="_blank"></a> Hollie asks:  I'm an absolute beginner as far as fitness and exercise.   I started a boot camp in June and was actually liking it quite a bit and seeing results.  Then I got tendonitis in my shoulders, right elbow and right wrist.  I work as a housekeeper so I am not able to rest that arm at all.  I ice it after work, take ibuprofen when I remember (not daily).  My arms hurt so they wake me up at night. Is there a way to "power rest" my arms?  I get one day off a month, and my daily life is kicking my butt.  I would like to be able to do pushups again, or any kind of arm work.  Some days I can't pour a cup of coffee.  Can you suggest anything? In my response to Hollie, my recommendations include: -Only choose the EAT foods off the <a title="Why The Food Pyramid Is Wrong, What You Can Do About It, and How To Get A Free Download of Ben Greenfield’s Superhuman Food Pyramid." href="http://www.bengreenfieldfitness.com/2012/01/why-the-food-pyramid-is-wrong/" target="_blank">Superhuman Food Pyramid</a> -1 <a title="TianChi" href="http://pacificfit.net/items/tianchi/" target="_blank">TianChi</a> per day (Chinese Adaptogenic Herb complex) on empty stomach -4-6 <a title="Recoverease" href="http://pacificfit.net/items/recoverease/" target="_blank">Recoverease</a> proteolytic enzymes on empty stomach  -1 daily serving of concentrated greens (to balance pH). Recommend <a title="enerprime" href="http://pacificfit.net/items/enerprime/" target="_blank">Enerprime</a>, <a title="capragreens" href="http://pacificfit.net/items/capragreens/" target="_blank">Capragreens</a>, <a title="Supergreens" href="http://pacificfit.net/items/living-fuel-supergreens/" target="_blank">Supergreens</a>, or cycling between all three. -1-2x/day full body session with <a title="Rumble Roller" href="http://www.betterfitnessproducts.com/rumbleroller.html#128" target="_blank">Rumble Roller</a> -1-2x/day 15-20 minute soak in <a title="Magnesium Salts" href="http://www.magneticclay.com/120-flakes-74-custom.html" target="_blank">magnesium salts</a> -10-15 sprays <a title="Magnesium Oil" href="http://www.magneticclay.com/120-MagnesiumOil-72-custom.html" target="_blank">topical magnesium</a> on all sore muscles -Only if you test iron and it’s low, use of <a title="Floradix" href="http://www.amazon.com/gp/product/B0010EI0CA/ref=as_li_ss_tl?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B0010EI0CA" target="_blank">Floradix</a> -Wear <a title="110 play harder" href="http://www.110playharder.com" target="_blank">110% Play Harder</a> full leg compression tights with ice for 30-60 minutes (use code GREENFIELD & get 10% discount and free shipping) -Sleep with <a title="magnet" href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=nikken%20magnet&url=search-alias%3Daps" target="_blank">magnet</a> taped or placed over injured area -<a title="Low Level Cold Laser" href="http://www.amazon.com/gp/product/B004QECAU4/ref=as_li_ss_tl?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B004QECAU4" target="_blank">Home handheld low level cold laser unit</a>, circle around area for 10-15 minutes, 1-2x/day <a title="Home electrostimulation" href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=ems%20muscle%20stimulator&url=search-alias%3Dhpc&sprefix=ems%20m%2Chpc%2C203" target="_blank">-Home electrostimulation unit</a><a title="Home electrostimulation" href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=ems%20muscle%20stimulator&url=search-alias%3Dhpc&sprefix=ems%20m%2Chpc%2C203" target="_blank">,</a> 1-2 20 minute sessions per day -4-12 <a title="Phenocane" href="http://pacificfit.net/items/phenocane/" target="_blank">Phenocane</a> per day -9-12 <a title="Capraflex" href="http://pacificfit.net/items/capraflex/" target="_blank">Capraflex</a> per day
Bill asks: What do you recommend for 2hr MtB/XC race - <a href="http://www.pacificfit.net/items/generation-ucan-sports-drink-mix/" target="_blank">UCAN Superstarch</a> or <a title="Vitargo" href="http://www.amazon.com/s/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=vitargo&url=search-alias%3Daps" target="_blank">Vitargo S2</a>?
Angela asks: I'm having a hard time with the <a href="http://flnpz.tprlg.servertrust.com/?Click=293" target="_blank">Squatty Potty</a> and why it is a benefit.  I actually get what the <a href="http://flnpz.tprlg.servertrust.com/?Click=293" target="_blank">SP website</a> is saying about the anorectal angle  and why using the SP to change it makes it easier to go to the bathroom, but I don't see why you can't just bend over.  In comparing images between someone on a SP and someone doing a seated row, both show their knees just inches from their chest.   Do you believe someone can get the same benefits as the SP by simply bending over while on the pot?
Synthia asks: For the last 3 months I have been doing the Insanity dvds everyday (finished the first 60 days and started it up again).  Before that I was running everyday.  So all in all I am in good shape (could still be better) but i feel that with all this rigorous excercise my legs should be more tone. However, it feels like I can't get them be stronger or toner looking.  How can I achieve this? In my response to Synthia, I recommend my body typing book at <a href="http://www.GetFitGuy.com" target="_blank">http://www.GetFitGuy.com</a>
Angela asks: I don't think I've ever heard either of you talk about any obstacle races.  Have you considered qualifying for (and of course competing in) the World's Toughest Mudder or the <a title="Spartan Death Race" href="http://www.kqzyfj.com/click-3061353-10995244" target="_blank">Spartan Death Race</a>?  If not, why? Compare/contrast tough mudder and death race, then talk about your adventure racing. In my response to Angela, I mention the <a href="http://www.enduranceplanet.com/the-spartan-death-race-do-you-dare/" target="_blank">Endurance Planet interview about the Spartan Death Race.</a> I also recommend this Race Day Domination plan for obstacle course racing. <a href="http://www.1shoppingcart.com/app/?af=1511248" target="_blank"></a>
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!<a id="askben" name="askben"></a>
====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== <a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/05/iphone_home.gif"></a>

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In today's episode, I podcast completely without my usual , straight from a hotel room in Vancouver, Canada, where I'm hanging out with , a featured speaker at my upcoming live event....
Jan 9, 2013 free podcast: How to test your antioxidants,...

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