Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben.

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

Oct 31, 2012 free podcast: How Fast Can You Lose Fat And Gain Muscle At The Same Time? Also: good nutrition for a morning workouts, what exercises are good for intervals, how to choose a sport GPS watch, the truth about green coffee beans, how to eat paleo for endurance, tips for your first Ironman, and low carb diet for IBS.

Have a podcast question for Ben? Click the tab on the right side of the screen, 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:


To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.
Extremely helpful chart on supplement/drug interactions.
Post weight training, a *moderate intensity* aerobic session of 20 minutes can significantly decrease your soreness.
Wow, now HERE are some unconventional ways to increase testosterone. Super surprising.

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


“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - where you can come learn from the best-of-the-best in the realm of health, fitness, nutrition - and discover how to truly look, feel and perform the way you've always wanted to. Register now!

This podcast is brought to you by Pacific Elite Fitness - The Highest Quality Nutrition Supplements Hand-Picked by Ben Greenfield With A 100% Money Back Guarantee, Secure Payment Processing and Personal Customer Service.

MyList (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the Facebook page.

November 1, Thursday, 6:30pm at Pilgrim's Learning Center in Coeur D' Alene - Ben Greenfield is teaching a free class: "Maximize Your Workout For Fat Loss" - what works and what doesn't when it comes to exercise and fat loss.

Superhuman Encoder wristband - You can check out the story behind how Ben designed the Superhuman Encoder performance wristband at SuperhumanEncoder.com

Win a free bottle of Thermofactor sugar burner from Ben - by posting your Halloween costume photo to the BGFitness Facebook page!

During the intro Ben talks about - edible green tea. -----------------------------------------------------
Listener Q&A:

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

Audio statement from Craig @ 00:12:48 After a lot of self-experimenting, he has sorted out his morning nutrition: he eats a banana and 5 MAP, does his workout, then fries some pemmican and eggs in coconut oil. He's middle aged, 145lbs, 5'11" and that works for him.

~ In my response to Craig's breakfast comment, I mention: Pemmican, Nutiva Coconut Oil, Master Amino Pattern, Low Carb Fueling Package.

Audio Question from 30secs @ 00:15:56 On last week's show Ben talked about 30 second bursts of exercise, with a 4 minute rest, done 5 times. What type of exercises would you recommend? Something that doesn't require equipment and can be done almost anywhere. Would Burpees work?

~ In my response, I mention the SetStarter and discount code "10percent".

Audio Question from Dan @ 00:19:53 He is looking to get a GPS watch. What do you think is the best or best value watch (with HRM)? Does he need an altimeter?

~ In my response, I mention www.dcrainmaker.com. I also mention this video on interval training with the Timex Run Trainer:

And this video on pace setting with the Timex Run Trainer:

And the best deal on heart rate monitors, from Heart Rate Monitors USA. My final recommendation to Dan is the Timex Ironman run trainer paired with TrainingPeaks.

Audio Question from Donna @ 00:24:47 She's heard lots of talk about the Green Coffee Bean being some sort of fat burner. Wants to know what your take is on that? She drinks regular coffee (espresso) but has never tried the green coffee.

~ In my response to Donna, I mention the new MPX100.

Audio Question from Jane @ 00:30:05 She is 45-years-old and has been following the Paleo eating plan for a couple months now. She would like to do a half marathon next year but has no idea how to go about that or how to change her eating to optimize for energy and endurance.

~ In my response to Jane, I mention www.lowcarbtriathlete.com

Audio Question from Keerthi @ 00:34:39 He's looking for ways he can add lean body mass without adding body fat percentage.  He needs recommendations on micro-nutrient ratio, timing, how many extra calories to eat in order to put on at least 10 lbs of lean body mass.

~ In my response to Keerthi, I mention this Get Fit Guy article.

 Audio Question from Rob @ 00:42:19 He plans on training for his first Ironman. He's never done any endurance sport (longest run is 6 miles, swim 3 laps of an olympic pool, bike is 10 miles). He is pretty fit and in shape. Is 200lbs, 13% body fat. Plays basketball and does HIIT. He is a vegetarian. He is thinking of using the "Tri-Dominator" plan for his Ironman training. Do you think that is a good place to start for his first Ironman. He doesn't just want to race he wants to compete! Also, do you have any suggestions on where to get some affordable training gear?

~ In my response to Rob, I mention www.TriathlonDominator.com, the Bronze modules at www.rockstartriathlete.com and www.thetrishop.com (use 10% discount code BEN10).

Audio Question from Tony @ 00:48:26 He is a "lacto-ovo pescatarian" and has IBS. He is trying to go low carb but his dinners (which are out of his control - made by his wife) tend to be higher carb. Is he doing more damage than good having 2 of 3 meals low carb? Especially if he is doing higher fat in the first 2 meals. Due to his IBS he can't do coconut milk or eggs. He follows the "Low Carb for Triathlete" book. He tends to eat a lot of yogurt and almond butter for breakfast but that is getting old.

~ In my response I mention: the Specific Carbohydrate Diet, 2-4 scoops CapraColostrum per day, 4-6 drops oil of oregano per day, 1-3x/day, Hydrochloric acid – start at 1 and work up to 5-7x650mg/day (I recommend NOW Foods Betaine HCL). If H. Pylori, include 2-3 capsules mastic gum per day (I recommend Jarrow Formulas Mastic Gum). 1-2 servings of Bitters per day (I recommend Floradix Herbal Bitters). If urinary tract infection, try D-Mannose – 2-3g/day (I recommend NOW Foods D-Mannose). If you need to eat a meal that is “toxic”, like farm-raised meat, fish, etc. eat activated charcoal immediately prior. Also www.thedietdominator.com and my pesca-ovo vegetarian plan on TrainingPeaks.

Testimonial from Jim @ 01:00:41

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="%20http:/www.bengreenfieldfitness.com/2010/01/newsletter2/">Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben</a>.
<a title="Episode #215 – Full Transcript" href="http://www.bengreenfieldfitness.com/2012/10/episode-215-full-transcript/">Click here for the full written transcript of this podcast episode.</a>
Oct 31, 2012 free podcast: How Fast Can You Lose Fat And Gain Muscle At The Same Time? Also: good nutrition for a morning workouts, what exercises are good for intervals, how to choose a sport GPS watch, the truth about green coffee beans, how to eat paleo for endurance, tips for your first Ironman, and low carb diet for IBS.
Have a podcast question for Ben? Click the tab on the right side of the screen, 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:
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>Extremely helpful chart on <a href="http://2.bp.blogspot.com/-s5JzfjisaJo/UIquM1s7M2I/AAAAAAAAP1A/Xgp7Rqhw27M/s1600/a.JPG">supplement/drug interactions</a>.</li>
<li>Post weight training, a *moderate intensity* aerobic session of 20 minutes can <a href="www.ncbi.nlm.nih.gov/pubmed/22739325">significantly decrease your soreness</a>.</li>
<li>Wow, now HERE are some <a href="http://www.theglobeandmail.com/life/health-and-fitness/fitness/angry-coaches-beware-athletes-respond-poorly-to-negative-feedback-studies-find/article4687276/">unconventional ways to increase testosterone</a>. Super surprising.</li>
</ul>
-----------------------------------------------------
Special Announcements:
<a href="http://superhumancoach.com/become-superhuman-live-event/"></a>“Become Superhuman” Live Event With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - where you can come learn from the best-of-the-best in the realm of health, fitness, nutrition - and discover how to truly look, feel and perform the way you've always wanted to. <a href="http://superhumancoach.com/become-superhuman-live-event/">Register now</a>!
This podcast is brought to you by <a href="http://www.pacificfit.net">Pacific Elite Fitness</a> - The Highest Quality Nutrition Supplements Hand-Picked by Ben Greenfield With A 100% Money Back Guarantee, Secure Payment Processing and Personal Customer Service.
<a href="http://mylist.com/">MyList</a> (save all the things you love that rock in one place) - the complete list of recommendations from this podcast episode are available at the <a title="Facebook My List" href="http://www.facebook.com/bgfitness" target="_blank">Facebook page</a>.
November 1, Thursday, 6:30pm at Pilgrim's Learning Center in Coeur D' Alene - Ben Greenfield is teaching a free class: "<a href="http://pilgrimsmarket.com/classes/index.html">Maximize Your Workout For Fat Loss</a>" - what works and what doesn't when it comes to exercise and fat loss.
Superhuman Encoder wristband - You can check out the story behind how Ben designed the Superhuman Encoder performance wristband at <a href="http://www.superhumanencoder.com">SuperhumanEncoder.com</a>
Win a free bottle of Thermofactor sugar burner from Ben - by posting your Halloween costume photo to the <a href="http://www.Facebook.com/BGFitness">BGFitness Facebook</a> page!
During the intro Ben talks about - <a href="http://www.shareasale.com/r.cfm?B=316785&U=279818&M=30194&urllink=">edible green tea</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 statement from Craig @ 00:12:48 After a lot of self-experimenting, he has sorted out his morning nutrition: he eats a banana and 5 MAP, does his workout, then fries some pemmican and eggs in coconut oil. He's middle aged, 145lbs, 5'11" and that works for him.
~ In my response to Craig's breakfast comment, I mention: <a href="http://www.grasslandbeef.com/StoreFront.bok?affId=136074">Pemmican</a>, <a href="http://store.nutiva.com/aff/6D7C42681632CB0136E21337B8051400/index.html">Nutiva Coconut Oil</a>, <a href="http://pacificfit.net/items/map/">Master Amino Pattern</a>, <a href="http://www.marketerschoice.com/SecureCart/SecureCart.aspx?mid=48EAA11A-B89A-44E2-B2F9-56F3F430C6BE&gid=b2af0950678e911f3ad28be34549fe6f">Low Carb Fueling Package</a>.
Audio Question from 30secs @ 00:15:56 On last week's show Ben talked about 30 second bursts of exercise, with a 4 minute rest, done 5 times. What type of exercises would you recommend? Something that doesn't require equipment and can be done almost anywhere. Would Burpees work?
~ In my response, I mention the <a href="http://www.SetStarter.com">SetStarter</a> and discount code "10percent".
Audio Question from Dan @ 00:19:53 He is looking to get a GPS watch. What do you think is the best or best value watch (with HRM)? Does he need an altimeter?
~ In my response, I mention <a href="http://www.dcrainmaker.com">www.dcrainmaker.com</a>. I also mention this video on interval training with the Timex Run Trainer:  
And this video on pace setting with the Timex Run Trainer:  
And the best deal on heart rate monitors, from <a href="http://www.shareasale.com/r.cfm?B=122031&U=279818&M=17226&urllink=">Heart Rate Monitors USA</a>. My final recommendation to Dan is the <a href="http://www.amazon.com/s/?_encoding=UTF8&camp=1789&creative=390957&field-keywords=timex%20ironman%20run%20trainer&linkCode=ur2&tag=bengree-20&url=search-alias%3Dsporting">Timex Ironman run trainer</a> paired with <a href="https://home.trainingpeaks.com/affiliates/ben-greenfield-fitness/personal-edition.aspx">TrainingPeaks</a>.
Audio Question from Donna @ 00:24:47 She's heard lots of talk about the Green Coffee Bean being some sort of fat burner. Wants to know what your take is on that? She drinks regular coffee (espresso) but has never tried the green coffee.
~ In my response to Donna, I mention the new <a href="http://www.bengreenfield.ImpaxWorld.com">MPX100</a>.
Audio Question from Jane @ 00:30:05 She is 45-years-old and has been following the Paleo eating plan for a couple months now. She would like to do a half marathon next year but has no idea how to go about that or how to change her eating to optimize for energy and endurance.
~ In my response to Jane, I mention <a href="http://www.lowcarbtriathlete.com">www.lowcarbtriathlete.com</a>
Audio Question from Keerthi @ 00:34:39 He's looking for ways he can add lean body mass without adding body fat percentage.  He needs recommendations on micro-nutrient ratio, timing, how many extra calories to eat in order to put on at least 10 lbs of lean body mass.
~ In my response to Keerthi, I mention this <a href="http://getfitguy.quickanddirtytips.com/how-to-lose-fat-and-gain-muscle-at-the-same-time.aspx">Get Fit Guy article</a>.
 Audio Question from Rob @ 00:42:19 He plans on training for his first Ironman. He's never done any endurance sport (longest run is 6 miles, swim 3 laps of an olympic pool, bike is 10 miles). He is pretty fit and in shape. Is 200lbs, 13% body fat. Plays basketball and does HIIT. He is a vegetarian. He is thinking of using the "Tri-Dominator" plan for his Ironman training. Do you think that is a good place to start for his first Ironman. He doesn't just want to race he wants to compete! Also, do you have any suggestions on where to get some affordable training gear?
~ In my response to Rob, I mention <a href="http://www.triathlondominator.com/">www.TriathlonDominator.com</a>, the Bronze modules at <a href="http://www.rockstartriathlete.com/rockstartriathlete.html">www.rockstartriathlete.com</a> and <a href="http://www.thetrishop.com">www.thetrishop.com</a> (use 10% discount code BEN10).
Audio Question from Tony @ 00:48:26 He is a "lacto-ovo pescatarian" and has IBS. He is trying to go low carb but his dinners (which are out of his control - made by his wife) tend to be higher carb. Is he doing more damage than good having 2 of 3 meals low carb? Especially if he is doing higher fat in the first 2 meals. Due to his IBS he can't do coconut milk or eggs. He follows the "Low Carb for Triathlete" book. He tends to eat a lot of yogurt and almond butter for breakfast but that is getting old.
~ In my response I mention: the <a href="http://www.1shoppingcart.com/app/?af=1488042">Specific Carbohydrate Diet</a>, 2-4 scoops <a href="http://pacificfit.net/items/capracolostrum">CapraColostrum</a> per day, 4-6 drops <a href="http://pacificfit.net/items/wild-mediterannean-oil-of-oregano/">oil of oregano</a> per day, 1-3x/day, Hydrochloric acid – start at 1 and work up to 5-7x650mg/day (I recommend <a href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=now%20foods%20betaine%20hcl&url=search-alias%3Daps">NOW Foods Betaine HCL</a>). If H. Pylori, include 2-3 capsules mastic gum per day (I recommend <a href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=mastic%20gum&url=search-alias%3Daps&sprefix=mastic%2Caps%2C235">Jarrow Formulas Mastic Gum</a>). 1-2 servings of Bitters per day (I recommend <a href="http://www.amazon.com/gp/product/B0010EBEQE/ref=as_li_ss_tl?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B0010EBEQE">Floradix Herbal Bitters</a>). If urinary tract infection, try D-Mannose – 2-3g/day (I recommend <a href="http://www.amazon.com/gp/product/B000HCMK90/ref=as_li_ss_tl?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B000HCMK90">NOW Foods D-Mannose</a>). If you need to eat a meal that is “toxic”, like farm-raised meat, fish, etc. eat <a href="http://www.amazon.com/gp/product/B0006LCQ4Q/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0006LCQ4Q&linkCode=as2&tag=bengree-20">activated charcoal</a> immediately prior. Also <a href="http://www.thedietdominator.com">www.thedietdominator.com</a> and my <a href="http://home.trainingpeaks.com/training-and-nutrition-plans/plan-preview.aspx?planid=19144&af=bengreenfieldfitness">pesca-ovo vegetarian plan on TrainingPeaks</a>.
Testimonial from Jim @ 01:00:41
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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Oct 31, 2012 free podcast: How Fast Can You Lose Fat And Gain Muscle At The Same Time? Also: good nutrition for a morning workouts, what exercises are good for intervals, how to choose a sport GPS watch, the truth about green coffee beans, how...

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