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

Sep 12, 2012 free podcast: How High Intensity Interval Training Can Fix All Your Problems And Turn You Into An Unstoppable, Superhuman, Rockstar. Also: why you get diarrhea, tennis specific training, how eliminating grains effects your energy level, returning from a partial rotator cuff tear, reasons for exercise induced migraines, low-weight high-rep vs. high-weight low-rep, what is "block training", how and why to widen your "Q-Factor", and combating fatigue during your period.

Have a podcast question for Ben? Click the tab on the right side of the screen, 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+.
What do you think is worst for diet?  Sleep deprivation, boozing or TV watching?
Can Yerba Mate cause cancer? - www.caring4cancer.com/go/cancer/nutrition/questions - articles.latimes.com/2009/mar/16/health/he-nutrition16 - www.elephantjournal.com/2012/09/yerba-mate-and-cancer/

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

Nutrition Survey - Struggle with adhering to your diet? We want to help. Please tell us about your nutrition difficulties. This is open to everyone regardless of your current level of health and fitness.

Ben's Superhuman Performance Encoder wristband and Entrainer Drops - are now available.

There are now time-stamps in the transcripts - of each of the latest podcasts. This makes it much easier to find the audio section you are interested in hearing.

Listener Daragh finished his first Ironman - in 9:55:07 using Ben's Triathlon Dominator program.

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

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

Audio Question from AJ: He is a competitive cyclist and mountain bike racer. His weakness is his gut. Doesn't do well on solid foods and has switched to liquid calories. Has trouble with diarrhea especially when he is travelling. Has diarrhea a few times a week. Looking for causes and solutions.

~ In my response to AJ, I mention the Genova Parasitology test. I also mention the Specific Carbohydrate Diet, and the free Specific Carbohydrate Diet e-book.

Audio Question from Carlos: Question about HIIT. Most programs says you should go high for 30 and low for 30 seconds. Would it better to use a Heart Rate Monitor and go hard/fast until I hit 180 bpm and then go slow until I hit 140bpm?

~ In my response to Carlos, I mention  the complete guide to interval training article.

Audio Question from Chris: In the past Ben has mentioned playing tennis. He is curious - what are the exercises and training routines that you have found to help with knee health and joint health when it comes to tennis? What training tips would you have?

~ In my response to Chris, I mention Capraflex.

Audio Question from Jennifer: She has dropped grains out of her diet (except for quinoa). Does plenty of exercise and eats a lot of fruits and vegetables. She's found that she is really tired since changing her diet. What can she add to her diet to add energy but maintain the comfortable weight that she is at. ~ In my response, I mention lab testing with WellnessFX.

Audio Question from Mike: Has a problem with his left shoulder. He's working out 3-5 times a week, doing intervals and weights. Lifting moderately heavy. Had a partial rotator cuff tear a few years ago. Rested it for 3 weeks and it healed up. Now every day that he lifts he gets pain the next day. What can he do to help with that?

~ In my response, I recommend this free report on  Muscle Imbalances Revealed. I also mention the  7 minute Rotator Cuff Solution.

Erin asks: Going for a run of 20 minutes or more often causes me to develop an aura migraine. Initially I get the bright spots in my eyes and if I continue running it will progress into the full-blown migraine. It only ever happens when I run in the morning and is made substantially worse when the weather is hot. Interestingly, I do a lot of other indoor sports and this doesn't happen during those training sessions, regardless of intensity. Can you suggest why this might be happening and what I can do to avoid it?

~ In my response to Erin, I reference my  How to Get Rid of Migraine Headaches podcast with Ted Morter.

Longbow asks: You mentioned in one of the earlier podcasts that recent research showed lifting lighter weights with more reps has the same result as the heavier weight with fewer reps. If the benefit is the same and the goal is "lift to failure", wouldn't it be better to lift lighter weights so the chance of getting injured is smaller?

~ In my response to Longbow, I mention  this podcast that I did with Art De Vany. Also  this podcast with Cary Nosler.

Craig asks: I've heard a couple of things about "block training" (emphasizing one triathlon discipline at a time). What is your opinion on this?

Dan asks: I was wondering what you thought about pedal spacers to widen the "Q-Factor". Is there a way to figure out what is the right pedal width for your body (besides getting a custom-fit)? Does hip-width have some correlation to foot-width?

Jill asks: My monthly cycle can bring on some extreme fatigue with me unable to wake up to an alarm to exercise. It can be extremely frustrating and cuts down on the time I have to put in long sessions on the bike. As my exercise time drops off during this week every month, I feel I lose fitness and it seems to take a week or two to get back into a good groove, and then it happens again! Do you have any suggestions of herbs, supplements, etc that I could use to combat this fatigue? Is going on birth control pills the best option? ~ In my response to Jill, I mention  Katylynn Wlesch's 21K Trail Run. I also mention my recommendations for estrogen dominance.

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/2012/09/episode-208-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>. Sep 12, 2012 free podcast: How High Intensity Interval Training Can Fix All Your Problems And Turn You Into An Unstoppable, Superhuman, Rockstar. Also: why you get diarrhea, tennis specific training, how eliminating grains effects your energy level, returning from a partial rotator cuff tear, reasons for exercise induced migraines, low-weight high-rep vs. high-weight low-rep, what is "block training", how and why to widen your "Q-Factor", and combating fatigue during your period. Have a podcast question for Ben? Click the tab on the right side of the screen, 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>What do you think is worst for diet? <a href="http://ajcn.nutrition.org/content/early/2012/07/25/ajcn.112.039750.abstract"> Sleep deprivation, boozing or TV watching</a>?</li> <li>Can Yerba Mate cause cancer? - <a href="https://www.caring4cancer.com/go/cancer/nutrition/questions">www.caring4cancer.com/go/cancer/nutrition/questions</a> - <a href="http://articles.latimes.com/2009/mar/16/health/he-nutrition16">articles.latimes.com/2009/mar/16/health/he-nutrition16</a> - <a href="http://www.elephantjournal.com/2012/09/yerba-mate-and-cancer/">www.elephantjournal.com/2012/09/yerba-mate-and-cancer/</a></li> </ul> ----------------------------------------------------- Special Announcements: Nutrition Survey - Struggle with adhering to your diet? We want to help. Please <a href="http://bit.ly/NutritionSurvey">tell us about your nutrition difficulties</a>. This is open to everyone regardless of your current level of health and fitness. Ben's Superhuman Performance Encoder wristband and Entrainer Drops - <a href="http://www.SuperhumanCoach.com/Encoder">are now available</a>. There are now time-stamps in the transcripts - of each of the latest podcasts. This makes it much easier to find the audio section you are interested in hearing. Listener Daragh finished his first Ironman - in 9:55:07 using Ben's <a href="http://www.triathlondominator.com/">Triathlon Dominator</a> program. ----------------------------------------------------- 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 AJ: He is a competitive cyclist and mountain bike racer. His weakness is his gut. Doesn't do well on solid foods and has switched to liquid calories. Has trouble with diarrhea especially when he is travelling. Has diarrhea a few times a week. Looking for causes and solutions. ~ In my response to AJ, I mention the <a href="http://www.gdx.net/product/10139">Genova Parasitology</a> test. I also mention the Specific Carbohydrate Diet, and the free <a href="http://www.1shoppingcart.com/app/?Clk=4837215">Specific Carbohydrate Diet e-book</a>. Audio Question from Carlos: Question about HIIT. Most programs says you should go high for 30 and low for 30 seconds. Would it better to use a Heart Rate Monitor and go hard/fast until I hit 180 bpm and then go slow until I hit 140bpm? ~ In my response to Carlos, I mention <a href="http://www.bengreenfieldfitness.com/2011/08/the-complete-guide-to-interval-training/"> the complete guide to interval training</a> article. Audio Question from Chris: In the past Ben has mentioned playing tennis. He is curious - what are the exercises and training routines that you have found to help with knee health and joint health when it comes to tennis? What training tips would you have? ~ In my response to Chris, I mention <a href="http://www.pacificfit.net/items/capraflex">Capraflex</a>. Audio Question from Jennifer: She has dropped grains out of her diet (except for quinoa). Does plenty of exercise and eats a lot of fruits and vegetables. She's found that she is really tired since changing her diet. What can she add to her diet to add energy but maintain the comfortable weight that she is at. ~ In my response, I mention lab testing with <a href="http://get.wellnessfx.com/cngs/?partner=ben">WellnessFX</a>. Audio Question from Mike: Has a problem with his left shoulder. He's working out 3-5 times a week, doing intervals and weights. Lifting moderately heavy. Had a partial rotator cuff tear a few years ago. Rested it for 3 weeks and it healed up. Now every day that he lifts he gets pain the next day. What can he do to help with that? ~ In my response, I recommend this free report on <a href="http://www.bengreenfieldfitness.com/2010/08/a-free-gift-from-ben-40-page-muscle-imbalances-revealed-special-report/"> Muscle Imbalances Revealed</a>. I also mention the <a href="http://www.amazon.com/gp/product/0944831257/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0944831257&linkCode=as2&tag=bengree-20"> 7 minute Rotator Cuff Solution</a>. Erin asks: Going for a run of 20 minutes or more often causes me to develop an aura migraine. Initially I get the bright spots in my eyes and if I continue running it will progress into the full-blown migraine. It only ever happens when I run in the morning and is made substantially worse when the weather is hot. Interestingly, I do a lot of other indoor sports and this doesn't happen during those training sessions, regardless of intensity. Can you suggest why this might be happening and what I can do to avoid it? ~ In my response to Erin, I reference my <a href="http://www.bengreenfieldfitness.com/2012/04/how-to-get-rid-of-migraine-headaches/"> How to Get Rid of Migraine Headaches podcast with Ted Morter</a>. Longbow asks: You mentioned in one of the earlier podcasts that recent research showed lifting lighter weights with more reps has the same result as the heavier weight with fewer reps. If the benefit is the same and the goal is "lift to failure", wouldn't it be better to lift lighter weights so the chance of getting injured is smaller? ~ In my response to Longbow, I mention <a href="http://www.bengreenfieldfitness.com/2011/03/episode-135-the-new-evolution-diet-with-arthur-de-vany/"> this podcast that I did with Art De Vany</a>. Also <a href="http://www.bengreenfieldfitness.com/2012/03/how-to-stay-fit-as-you-age/"> this podcast with Cary Nosler.</a> Craig asks: I've heard a couple of things about "block training" (emphasizing one triathlon discipline at a time). What is your opinion on this? Dan asks: I was wondering what you thought about pedal spacers to widen the "Q-Factor". Is there a way to figure out what is the right pedal width for your body (besides getting a custom-fit)? Does hip-width have some correlation to foot-width? Jill asks: My monthly cycle can bring on some extreme fatigue with me unable to wake up to an alarm to exercise. It can be extremely frustrating and cuts down on the time I have to put in long sessions on the bike. As my exercise time drops off during this week every month, I feel I lose fitness and it seems to take a week or two to get back into a good groove, and then it happens again! Do you have any suggestions of herbs, supplements, etc that I could use to combat this fatigue? Is going on birth control pills the best option? ~ In my response to Jill, I mention <a href="http://www.outsideonline.com/blog/outdoor-adventure/12-year-old-trail-running-phenom-wins-xterra-21k.html"> Katylynn Wlesch's 21K Trail Run</a>. I also mention <a href="http://goo.gl/Zu02D">my recommendations for estrogen dominance</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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. . Sep 12, 2012 free podcast: How High Intensity Interval Training Can Fix All Your Problems And Turn You Into An Unstoppable, Superhuman, Rockstar. Also: why you get diarrhea, tennis specific training, how eliminating grains effects your energy...

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