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Nov 21, 2012 free podcast: How To Recover As Fast As Possible After A Triathlon or Marathon. Also: losing weight with Type 1 Diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring flexibility, and is the herb Jiaogulan good for you? Ben needs your help

BY THIS FRIDAY to raise money for teaching kids to read in Thailand.

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:


To get these and other interesting news flashes every week, follow Ben on Twitter and Google+.
Lack of sleep impairs your insulin sensitivity …fairly significantly it appears.
One of the best full body exercises that exists: stand & push something heavy overhead.
The more fat you feed your kids, the less likely they are to be fat when they get older.

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


Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:

Step 1: Create your own "MyList" list that targets your passion in health, fitness or nutrition,

Step 2: Share your MyList right here by leaving a link to it in the comments,

Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the link to add MyList to your page or profile (did I mention - it's free). “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013.  

If you like podcasts, you'll love Audio Books! - Go to www.audiblepodcast.com/ben and sign up to claim your very own free audio book from Audible. -----------------------------------------------------
Listener Q&A:

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

Audio Question from Bee @ 00:14:47 She wants to know if you have any weight loss advice for a type 1 diabetic. ~ In my response I mention Dr. Richard Bernstein's "Diabetes Solution" book, my interview with Daniel Vincent from Triabetes, and Steve Cooksey's website.

Testimonial from Cheryl @ 00:28:44 I fell into marathoning by accident and had no idea how to fuel myself and went from 140 to 100 pounds in a few months and I thought it was great since I was running faster and I had a friggin 10-pack.  I was also thrilled I stopped having menstrual cycles! *rolllling eyes* Little did I know then (and that uber famous running mag which I was using as my "coach" didn't touch on it that much).  Fast forward a few years and I was diagnosed with osteoporosis at 35 years old.   I had already stopped running marathons but I was in the military and still doing extreme exercise routines and still not having cycles (and still happy with it because I had no idea it tied into the whole bone density thing!).  I had to go through a ton of blood tests, bone tests, various meds and it wasn't till I upped my good fats (ding ding!) and gave myself rest days (imagine MANY years without rest days/rest weeks).  I FINALLY pulled myself out of secondary amenorrhea and my bone density started increasing as well since I added in more plyometrics and my body weight is back at about 123 (I'm 5'4").  I no longer have a 10pack, and I no longer care.   It's so much tied into being addicted to the social praise/reward for  being a female and having a washboard stomach (without drugs), and yet when I finally woke up to the fact that for majority of females, it's NOT that healthy to be constantly super lean.  If I hadn't had some doctors to "baby shake" me into realizing the amenorrhea was NOT an awesome thing to have and that it DID tie in to my bone density health -- I might have kept going and eventually being a chick in her 30's who breaks a hip bone falling off a sidewalk curb.  I really applaud the fact that you've addressed these kinds of female issues in your podcasts.

Audio Question from Bill @ 00:30:56 Wants to do an Ironman 70.3 on April 6 and a Full Marathon on May 26. He is looking for advice around how to structure the swim and the bike training around his marathon training. ~ In my response I mention: MAP, Antioxidants: Lifeshotz or Solar Synergy, Transdermal Magnesium, 110% Compression gear, Phenocane, and Capraflex.

Audio Question from Tony @ 00:39:06 He broke his 5th metatarsal (in half) while running about 16 weeks ago. He was on crutches for 10 weeks and a walking cast for 6 weeks and despite that, the bone is still only 70% healed. He is looking for advice on how to get the bone to heal faster/better. ~ In my response, I mention Capraflex and magnesium.

 Mark asks @ 00:46:40 I'm in a problem hole, and need help! I am 5 weeks out from my first marathon, I've done a bunch of half marathons and 2 seasons racing olympic and sprint distance triathlons. But at 5 weeks out, I have caused a previous ITB injury to flare up and bring my run training to a grinding halt. Its been a week (I've still been riding, swimming and doing gym work, also tried water running and been icing my knee), but ran 10k today, the knee was iffy. If I keep up the aqua jogging and all my other training, am I just setting myself up for creating a larger injury that will cause more problems or is it possible to keep this up and run the marathon? Also, is there any other thing else I should be doing to get myself on track? ~ In my response, I mention www.bulletproofknee.com. I also mention a "run-walk-stretch" protocol from either: Jeff Galloway or  Bobby McGee.

 Dave wrote @ 00:52:31 I recently recovered from a back injury and my physical therapist thought a lot of it was caused by a lack of flexibility, particularly in my hamstrings. At the time I was only able to get to about 45 degrees! I'm better now after several weeks but I still can't get to 90 degrees. I'm a hobbyist triathlete and my lower back is often sore after a long ride or a hilly ride. I got to wondering whether my hamstring flexibility is getting to me on my downstroke. A friend recently noticed that I wobble a little in my seat while pedalling. Coincidence? My PT has me doing compress-relax hamstring stretches against the wall. I was struck by your podcast about flexibility where you said it's only required for the range of motion you need, and also how dynamic beats static. Long story short, I'm wondering if you have recommended dynamic stretches for hamstrings? ~ In my response I mention my Podcast on Resistance Stretching by Dana Torres and the DVD. Dara Torres resistance stretching video:

Emily asks @ 00:59:45 On a whim, I bought an interesting plant from my local nursery called Herb Jiaogulan. Brought it home and transplanted it, then did some research... turns out it is Gynostemma Pentaphyllum, and it appears to have many potential benefits: cholesterol reduction, antioxidant, adaptogen just for starters. Do you have any experience or thoughts on making the most of this plant? The nursery suggested adding the fresh leaves to stir-fry, and of course you can make tea from fresh or dried leaves. ~ In my response to Emily, I mention TiaChi.

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 title="Episode #218 – Full Transcript" href="http://www.bengreenfieldfitness.com/2012/11/episode-218-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>.
Nov 21, 2012 free podcast: How To Recover As Fast As Possible After A Triathlon or Marathon. Also: losing weight with Type 1 Diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring flexibility, and is the herb Jiaogulan good for you? Ben needs your help
BY THIS FRIDAY to <a href="http://ow.ly/fiTVx" target="_blank">raise money for teaching kids to read in Thailand</a>.
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:
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><a href="http://annals.org/article.aspx?articleid=1379773" target="_blank">Lack of sleep impairs your insulin sensitivity</a> …fairly significantly it appears.</li>
<li>One of the best full body exercises that exists: <a href="http://www.ncbi.nlm.nih.gov/pubmed/23096062" target="_blank">stand & push something heavy overhead</a>.</li>
<li>The <a href="http://www.ncbi.nlm.nih.gov/pubmed/23147117" target="_blank">more fat you feed your kids</a>, the less likely they are to be fat when they get older.</li>
</ul>
-----------------------------------------------------
Special Announcements:
Want to get featured on an exclusive 15 minute feature in the next BenGreenfieldFitness podcast? That's right - I'll personally call you and interview you to tell YOUR story for the podcast. Here's how:
Step 1: <a href="http://ow.ly/fpLFN" target="_blank">Create your own "MyList"</a> list that targets your passion in health, fitness or nutrition,
Step 2: Share your MyList right here by leaving a link to it in the comments,
Step 3: I'll choose the best list, and get you on for an interview about why you chose the items on your list - from gear to tools to supplements to anything else! OK, get MyListing away! Here's the <a href="http://ow.ly/fpLFN" target="_blank">link to add MyList to your page or profile</a> (did I mention - it's free). <a href="http://www.bengreenfieldfitness.com/superhuman/">“Become Superhuman” Live Event</a> 
With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013.  
If you like podcasts, you'll love Audio Books! - Go to <a href="http://www.audiblepodcast.com/ben">www.audiblepodcast.com/ben</a> and sign up to claim your very own free audio book from Audible. -----------------------------------------------------
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".
Audio Question from Bee @ 00:14:47 She wants to know if you have any weight loss advice for a type 1 diabetic. ~ In my response I mention <a href="http://www.amazon.com/gp/product/0316167169/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0316167169&linkCode=as2&tag=bengree-20" target="_blank">Dr. Richard Bernstein's "Diabetes Solution" book</a>, my <a href="http://www.bengreenfieldfitness.com/2010/06/episode-98-a-big-fitness-nutrition-qa-and-can-diabetics-exercise-hard/" target="_blank">interview with Daniel Vincent from Triabetes</a>, and <a href="http://www.diabetes-warrior.net" target="_blank">Steve Cooksey's website</a>.
Testimonial from Cheryl @ 00:28:44 I fell into marathoning by accident and had no idea how to fuel myself and went from 140 to 100 pounds in a few months and I thought it was great since I was running faster and I had a friggin 10-pack.  I was also thrilled I stopped having menstrual cycles! *rolllling eyes* Little did I know then (and that uber famous running mag which I was using as my "coach" didn't touch on it that much).  Fast forward a few years and I was diagnosed with osteoporosis at 35 years old.   I had already stopped running marathons but I was in the military and still doing extreme exercise routines and still not having cycles (and still happy with it because I had no idea it tied into the whole bone density thing!).  I had to go through a ton of blood tests, bone tests, various meds and it wasn't till I upped my good fats (ding ding!) and gave myself rest days (imagine MANY years without rest days/rest weeks).  I FINALLY pulled myself out of secondary amenorrhea and my bone density started increasing as well since I added in more plyometrics and my body weight is back at about 123 (I'm 5'4").  I no longer have a 10pack, and I no longer care.   It's so much tied into being addicted to the social praise/reward for  being a female and having a washboard stomach (without drugs), and yet when I finally woke up to the fact that for majority of females, it's NOT that healthy to be constantly super lean.  If I hadn't had some doctors to "baby shake" me into realizing the amenorrhea was NOT an awesome thing to have and that it DID tie in to my bone density health -- I might have kept going and eventually being a chick in her 30's who breaks a hip bone falling off a sidewalk curb.  I really applaud the fact that you've addressed these kinds of female issues in your podcasts.
Audio Question from Bill @ 00:30:56 Wants to do an Ironman 70.3 on April 6 and a Full Marathon on May 26. He is looking for advice around how to structure the swim and the bike training around his marathon training. ~ In my response I mention: <a href="http://pacificfit.net/items/map" target="_blank">MAP</a>, Antioxidants: <a href="http://pacificfit.net/items/lifeshotz/" target="_blank">Lifeshotz</a> or <a href="http://pacificfit.net/items/solar-synergy-antioxidants/" target="_blank">Solar Synergy</a>, <a href="http://www.magneticclay.com/120-MagnesiumOil-72-custom.html" target="_blank">Transdermal Magnesium</a>, <a href="http://www.bengreenfieldfitness.com/2011/05/does-compression-gear-really-help-recovery-performance-or-is-it-all-just-a-silly-ploy-to-get-us-to-dress-up-in-stretchy-pants/" target="_blank">110% Compression gear</a>, <a href="http://pacificfit.net/items/phenocane" target="_blank">Phenocane</a>, and <a href="http://pacificfit.net/items/capraflex" target="_blank">Capraflex</a>.
Audio Question from Tony @ 00:39:06 He broke his 5th metatarsal (in half) while running about 16 weeks ago. He was on crutches for 10 weeks and a walking cast for 6 weeks and despite that, the bone is still only 70% healed. He is looking for advice on how to get the bone to heal faster/better. ~ In my response, I mention <a href="http://www.pacificfit.net/items/capraflex" target="_blank">Capraflex</a> and <a href="http://pacificfit.net/items/natural-calm/" target="_blank">magnesium</a>.
 Mark asks @ 00:46:40 I'm in a problem hole, and need help! I am 5 weeks out from my first marathon, I've done a bunch of half marathons and 2 seasons racing olympic and sprint distance triathlons. But at 5 weeks out, I have caused a previous ITB injury to flare up and bring my run training to a grinding halt. Its been a week (I've still been riding, swimming and doing gym work, also tried water running and been icing my knee), but ran 10k today, the knee was iffy. If I keep up the aqua jogging and all my other training, am I just setting myself up for creating a larger injury that will cause more problems or is it possible to keep this up and run the marathon? Also, is there any other thing else I should be doing to get myself on track? ~ In my response, I mention <a href="http://www.bulletproofknee.com" target="_blank">www.bulletproofknee.com</a>. I also mention a "run-walk-stretch" protocol from either: <a href="http://www.jeffgalloway.com/training/walk_breaks.html" target="_blank">Jeff Galloway</a> or  <a href="http://bobby-mcgee.blogspot.com/2006/11/runwalk-method.html" target="_blank">Bobby McGee</a>.
 Dave wrote @ 00:52:31 I recently recovered from a back injury and my physical therapist thought a lot of it was caused by a lack of flexibility, particularly in my hamstrings. At the time I was only able to get to about 45 degrees! I'm better now after several weeks but I still can't get to 90 degrees. I'm a hobbyist triathlete and my lower back is often sore after a long ride or a hilly ride. I got to wondering whether my hamstring flexibility is getting to me on my downstroke. A friend recently noticed that I wobble a little in my seat while pedalling. Coincidence? My PT has me doing compress-relax hamstring stretches against the wall. I was struck by your podcast about flexibility where you said it's only required for the range of motion you need, and also how dynamic beats static. Long story short, I'm wondering if you have recommended dynamic stretches for hamstrings? ~ In my response I mention <a href="http://www.bengreenfieldfitness.com/2010/05/episode-93-swimmer-dara-torres-secret-fitness-weapon/" target="_blank">my Podcast on Resistance Stretching by Dana Torres</a> and <a href="http://www.amazon.com/gp/product/B001LIK8L6/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B001LIK8L6&linkCode=as2&tag=bengree-20" target="_blank">the DVD</a>. Dara Torres resistance stretching video:  
Emily asks @ 00:59:45 On a whim, I bought an interesting plant from my local nursery called Herb Jiaogulan. Brought it home and transplanted it, then did some research... turns out it is Gynostemma Pentaphyllum, and it appears to have many potential benefits: cholesterol reduction, antioxidant, adaptogen just for starters. Do you have any experience or thoughts on making the most of this plant? The nursery suggested adding the fresh leaves to stir-fry, and of course you can make tea from fresh or dried leaves. ~ In my response to Emily, I mention <a href="http://www.pacificfit.net/items/tianchi" target="_blank">TiaChi</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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Nov 21, 2012 free podcast: How To Recover As Fast As Possible After A Triathlon or Marathon. Also: losing weight with Type 1 Diabetes, how to get bones to heal fast, how to train and race with an ITB injury, how important is hamstring...

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