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July 18, 2012 - free podcast: What To Do About Knee Pain That Won't Go Away. Also: can heat acclimating improve fitness, is "Infinite Nutrition" good, how BMR works, curing piriformis syndrome, should yogurt be a part of your diet, are creatinine levels important, over-training and thyroid stimulating hormone (TSH), and what to eat after lap band or gastric bypass surgery?

Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.

If you have trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. Also, 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:


To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.
Holy  man boobs Batman! Guys…be very cautious with soy.
Have embarrassing gas? Try eliminating FODMAPS as much as possible.
Sugar is not so great, but once you add phosphate to it (i.e. soda), check out what happens.

-----------------------------------------------------
Special Announcements:


The Future Of Health Now - Videos are Live, Free and Available!

Ben is going to Spain - drop him a note if you happen to going to The 2012 ITU Long Distance Triathlon World Championships in Vitoria-Gasteiz, Spain on July 29.

Ben is now using an Omni Blender - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha.

You only live once! - Come with Brock and Ben to Thailand and get this Asia Pacific 70.3 Training Plan for free!

The BenGreenfieldFitness Inner Circle - is now $10! Join now at www.bengreenfieldfitness.com/innercircle

The new intro music - is from Brock Skywalker's song Blue Satin Jacket which is available on iTunes or at CD Baby.

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

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

Audio Question from Gordon: Is it possible to get a benefit from training in high heat and high humidity to then race in a cooler and possibly (but not necessarily) higher elevation? ~ In my response, I mention Endurance Planet's Guide To Elevation.

 Audio Question from BMR Man: He is 6'2", weighs 229lbs. BMR calculation says 2800 - 3000 calories a day. If he does that he doesn't gain weight but he loses weight slowly while also gaining muscle. Is he doing that right or should he be cutting back to 2000 calories?

Audio Question from Tige: Looking for information on the product Infinite Nutrition. Fueling for 70.3 and Full Iron distance.

Audio Question from Joe: Joe just did the Philly Tri. Has now been diagnosed with... some sort of "itis"... in both knees. Doing high cadence low resistance workouts and wearing Nitro Glycerine strips on his knees. Is there anything else he should be doing to help get this moving along.

Audio Question from Steve: 40-year-old triathlete. Like 70.3 distance. Has hip, glute pain that flairs up after running, first thing in the morning and after sitting for a long time. Had Xray and MRI with did not reveal anything except that he has a larger peraformis and a weak glute med on the injured side. Cortisone injection provided no relief. What should he try next?

~ In my response to Steve, I mention these exercises and this stretch.

Lisa asks: I just wanted some clarification on the yogurt vs. ice cream question in episode #200. In response to this question, Ben suggested that yogurt and dairy in general was something to avoid given its insulinogenic effects. I took dairy out of my diet for 30 days on the Paleo diet, then cycled some cheese and butter back in since I seem to tolerate dairy fine. I then added in full-fat yogurt after seeing it on your food pyramid. I LOVE yogurt with some berries and cinnamon for breakfast or a snack, although I haven't been eating it long enough to track whether or not it's affecting my weight loss goals. But I was confused when I heard this recommendation for yogurt rescinded on the podcast. Should it not be part of the base of the superhuman food pyramid or am I missing something?

Jakob asks: I would like to ask you about diet as a way to lower creatinine levels in my blood. I have, since 11yrs of age, had a kidney inflammation called IgA Nefrite. I have been a swimmer since I was 6yrs old and now, at 44yrs of age I'm into Triathlon. Since I train about 12-15 hours a week and follow a Paleo diet for Athletes (Joe Friel et al. ) to about 80-20 rule, the relative amount of protein in my diet has increased. So my question is really, what can I do to naturally lower my creatinine in order to help my kidneys ?

Gary asks: My question relates to thyroid stimulating hormone. I had a blood test 5 months ago that came out high (5.03 uU/ml). I have seen it can be related to a lack of Iodine in the diet. Unfortunately, I live in mainland Europe (southern Germany) where there is little iodine in the soil and hence locally grown fruit and especially root vegetables have very little iodine content. I repeated the blood test last week and I still have an elevated TSH (4.37uU/ml). My doctor has suggested hormone treatment, but I would like to hear if there may be other options. Also, since elevated TSH can be related to lacking energy and reduced metabolism functions, do you consider it could be related to a series of issues I have recently been suffering such as overtraining symptoms.

~ In my response, I recommend the book "Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?"

Anonymous asks: I have a friend who recently had the lap band gastric bypass surgery. Do you have any recommendations for what she should take in while on the liquids only phase and then going forward.

~ In my response, I mention the LivingFuel supplements at www.pacificfit.net

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/2012/07/episode-201-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>.
July 18, 2012 - free podcast: What To Do About Knee Pain That Won't Go Away. Also: can heat acclimating improve fitness, is "Infinite Nutrition" good, how BMR works, curing piriformis syndrome, should yogurt be a part of your diet, are creatinine levels important, over-training and thyroid stimulating hormone (TSH), and what to eat after lap band or gastric bypass surgery?
Have a podcast question for Ben? Call toll free to 1-877-209-9439, Skype to “pacificfit” or scroll down on this post to access the free “<a href="#askben">Ask Ben</a>” form.
If you have trouble listening, downloading, or transferring to your mp3 player just e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a>. Also, 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:
To get these and other interesting news flashes 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>+.
<ul>
<li>Holy  man boobs Batman! Guys…be <a href="http://www.ncbi.nlm.nih.gov/pubmed/22713127">very cautious with soy</a>.</li>
<li>Have embarrassing gas? Try eliminating <a href="http://www.ibsgroup.org/brochures/fodmap-intolerances.pdf">FODMAPS</a> as much as possible.</li>
<li>Sugar is not so great, but once you add phosphate to it (i.e. soda), <a href="http://www.krcp-ksn.com/article/S2211-9132(12)00599-2/abstract">check out what happens</a>.</li>
</ul>
-----------------------------------------------------
Special Announcements:
The Future Of Health Now - Videos are <a href="http://pacificfit.tfohn.hop.clickbank.net/?tid=YYYYY&p=1">Live, Free and Available</a>!
Ben is going to Spain - drop him a <a href="mailto:ben@bengreenfieldfitness.com">note</a> if you happen to going to The 2012 ITU Long Distance Triathlon World Championships in Vitoria-Gasteiz, Spain on July 29.
Ben is now using an <a href="http://tinyurl.com/omniblender">Omni Blender</a> - (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: <a href="http://www.youtube.com/watch?v=Y9aKVgj2izM">How To Make Gluten Free Waffles</a> and <a href="http://www.youtube.com/watch?v=yCg23fUfG_c">How To Make A Mexican Mocha</a>.
You only live once! - <a href="http://www.pacificfit.net/calendar.php">Come with Brock and Ben to Thailand</a> and get this <a href="http://home.trainingpeaks.com/training-and-nutrition-plans/plan-preview.aspx?planid=30326&af=bengreenfieldfitness">Asia Pacific 70.3 Training Plan</a> for free!
The BenGreenfieldFitness Inner Circle - is now $10! Join now at <a href="http://www.bengreenfieldfitness.com/innercircle">www.bengreenfieldfitness.com/innercircle</a>
The new intro music - is from <a href="http://en.wikipedia.org/wiki/Brock_Skywalker">Brock Skywalker</a>'s song Blue Satin Jacket which is available on <a href="http://phobos.apple.com/WebObjects/MZStore.woa/wa/viewAlbum?playListId=75311172&originStoreFront=143455">iTunes</a> or at <a href="http://cdbaby.com/cd/bshih">CD Baby</a>.
-----------------------------------------------------
Listener Q&A:<a href="http://www.bengreenfieldfitness.com/support-the-podcast"></a>
As compiled and read by <a title="Brock Skywalker Armstrong" href="http://www.frozenpuck.com" target="_blank">Brock</a>, the Ben Greenfield Fitness Podcast "sidekick".
Audio Question from Gordon: Is it possible to get a benefit from training in high heat and high humidity to then race in a cooler and possibly (but not necessarily) higher elevation? ~ In my response, I mention <a href="http://www.enduranceplanet.com/endurance-planets-guide-to-elevation-practical-tips-for-living-eating-and-training-at-altitude/">Endurance Planet's Guide To Elevation</a>.
 Audio Question from BMR Man: He is 6'2", weighs 229lbs. BMR calculation says 2800 - 3000 calories a day. If he does that he doesn't gain weight but he loses weight slowly while also gaining muscle. Is he doing that right or should he be cutting back to 2000 calories?
Audio Question from Tige: Looking for information on the product Infinite Nutrition. Fueling for 70.3 and Full Iron distance.
Audio Question from Joe: Joe just did the Philly Tri. Has now been diagnosed with... some sort of "itis"... in both knees. Doing high cadence low resistance workouts and wearing Nitro Glycerine strips on his knees. Is there anything else he should be doing to help get this moving along.
Audio Question from Steve: 40-year-old triathlete. Like 70.3 distance. Has hip, glute pain that flairs up after running, first thing in the morning and after sitting for a long time. Had Xray and MRI with did not reveal anything except that he has a larger peraformis and a weak glute med on the injured side. Cortisone injection provided no relief. What should he try next?
~ In my response to Steve, I mention <a href="http://runninginjuryclinic.com/resources/exercise-videos/">these exercises</a> and <a href="http://www.exrx.net/Stretches/HipAbductors/SeatedHipInternalRotator.html">this stretch</a>.
Lisa asks: I just wanted some clarification on the yogurt vs. ice cream question in episode #200. In response to this question, Ben suggested that yogurt and dairy in general was something to avoid given its insulinogenic effects. I took dairy out of my diet for 30 days on the Paleo diet, then cycled some cheese and butter back in since I seem to tolerate dairy fine. I then added in full-fat yogurt after seeing it on your food pyramid. I LOVE yogurt with some berries and cinnamon for breakfast or a snack, although I haven't been eating it long enough to track whether or not it's affecting my weight loss goals. But I was confused when I heard this recommendation for yogurt rescinded on the podcast. Should it not be part of the base of the superhuman food pyramid or am I missing something?
Jakob asks: I would like to ask you about diet as a way to lower creatinine levels in my blood. I have, since 11yrs of age, had a kidney inflammation called IgA Nefrite. I have been a swimmer since I was 6yrs old and now, at 44yrs of age I'm into Triathlon. Since I train about 12-15 hours a week and follow a Paleo diet for Athletes (Joe Friel et al. ) to about 80-20 rule, the relative amount of protein in my diet has increased. So my question is really, what can I do to naturally lower my creatinine in order to help my kidneys ?
Gary asks: My question relates to thyroid stimulating hormone. I had a blood test 5 months ago that came out high (5.03 uU/ml). I have seen it can be related to a lack of Iodine in the diet. Unfortunately, I live in mainland Europe (southern Germany) where there is little iodine in the soil and hence locally grown fruit and especially root vegetables have very little iodine content. I repeated the blood test last week and I still have an elevated TSH (4.37uU/ml). My doctor has suggested hormone treatment, but I would like to hear if there may be other options. Also, since elevated TSH can be related to lacking energy and reduced metabolism functions, do you consider it could be related to a series of issues I have recently been suffering such as overtraining symptoms.
~ In my response, I recommend the book "<a href="http://www.amazon.com/mn/search/?_encoding=UTF8&camp=1789&creative=390957&field-keywords=why%20do%20I%20have%20thyroid%20symptoms%20lab%20tests%20normal&linkCode=ur2&tag=bengree-20&url=search-alias%3Daps">Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?</a>"
Anonymous asks: I have a friend who recently had the lap band gastric bypass surgery. Do you have any recommendations for what she should take in while on the liquids only phase and then going forward.
~ In my response, I mention the LivingFuel supplements at <a href="http://www.pacificfit.net">www.pacificfit.net</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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July 18, 2012 - free podcast: What To Do About Knee Pain That Won't Go Away. Also: can heat acclimating improve fitness, is "Infinite Nutrition" good, how BMR works, curing piriformis syndrome, should yogurt be a part of your diet, are creatinine...

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