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

In this Episode #221: Does bee pollen or pine pollen work for enhancing hormones, cardio before weights or weights before cardio, how to stop muscular fatigue, how to tell if amino acids are working for you, and how to get ready for a hilly bike ride.

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+. Wanna shut down inflammation? Hit that dark chocolate - in moderation of course (& organic cacao nibs would be better): http://www.ncbi.nlm.nih.gov/pubmed/23186731 I don't think this article is talking about orange mocha frappucinos! http://www.theatlantic.com/health/archive/2012/11/the-case-for-drinking-as-much-coffee-as-you-like/265693/ [caption id="attachment_10301" align="alignright" width="198"] Enerprime is one potent source of garlic extract.[/caption] Chalk one up to the pro muscle & testosterone boosting effects of…GARLIC: http://jn.nutrition.org/content/131/8/2150.abstract Yet another reason I load with CapraColostrum before a triathlon: http://www.biomedcentral.com/1756-0500/5/649/abstract Will aspartame give you cancer? You decide (I make a choice to "play it safe"): http://www.ncbi.nlm.nih.gov/pubmed/23097267 -----------------------------------------------------
Special Announcements:


1. New camps announced.

-February 22 to 28, 2013: Winter Triathlon Camp in Austin - details at http://pacificfit.net/resources/calendar/

-March 2-8: Winter Triathlon Camp in Florida - details at http://pacificfit.net/resources/calendar 

-Week of March 17: Wildflower camp - details TBA

-Vietnam Trip: April 14 - details TBA - "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. The triathlon will be comprised of a 1.8k Swim, 62k Bike and 12k Run. A triathlon Team Relay, a Duathlon and a Fun Run will round off the event program." Register for race at http://www.lagunalangcotriathlon.com/

-Ben's Annual Trip to Thailand: Nov-Dec 2013 - details TBA, but e-mail ben@bengreenfieldfitness.com if you want in because it will fill fast. 

2. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! Get it here now.

3. 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).

4. “Become Superhuman” Live Event

With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! Click here to get in now. The video below tells you more, and you can also listen to this audio interview from the Wide World Of Health to learn more.  -----------------------------------------------------
Listener Q&A:

Mike asks: What is the effect of pine pollen or bee pollen on hormones and training? In my response to Mike, I reference the Pine Pollen powderI've been using, at 1 teaspoon per day.

-------------------------------------

Chris has two questions: 1) Wants to know when to combine weight training with bicycle training and wants to do 3 days of weight training to optimize testosterone benefit. Should he lift on his hard biking days or his easy biking days. -Reference "easy cardio" bout before weights 2) Wants to know about optimizing sleep. Currently sleeps in dark room, etc., but if he has to get up in middle of night to pee he has hard time getting back to bed. He tries not to drink fluids at night, but finds that when he does that, he gets hungry at night and is more tempted to overeat. In my response to Chris, I reference my recent article on natural remedies for insomnia, and also recommend: -Natural Calm magnesium -MillenniumSports Somnidren GH-Hammer REM caps

-------------------------------------

Cathy asks: Pretty bad tennis elbow and tendonitis in her elbow, does construction work and is on the GAPS diet. Experiencing quite a bit of fatigue and muscle weakness and wondering if she's compensating or is too exhausted to be doing work she's doing. How can she minimize pain/risk?

-------------------------------------

Jim asks: Wants to know about Master Amino Pattern (MAP)- usually takes BCAA supplements, but wants independent research on Master Amino Pattern.

-------------------------------------

Stephanie asks: Wants to do http://www.tourofthebattenkill.com/, 62 mile rolling course of dirt and pavement, quite hilly. Does weight training and Tabata sets and spin classes, plans to do some cross country skiing, but wants to know the best way to train for this. In my response to Stephanie, I recommend: -Hill to tempo intervals -Do actual strength training and power training instead of Tabata sets -Use some of the  low cadence, high resistance cycling workouts from http://www.GetMaccaX12.com, including the "Power Up" workout

-------------------------------------

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 #221 – Full Transcript" href="http://www.bengreenfieldfitness.com/2012/12/episode-221-full-transcript/">Click here for the full written transcript of this podcast episode</a>.
In this Episode #221: Does bee pollen or pine pollen work for enhancing hormones, cardio before weights or weights before cardio, how to stop muscular fatigue, how to tell if amino acids are working for you, and how to get ready for a hilly bike ride.
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>+. Wanna shut down inflammation? Hit that dark chocolate - in moderation of course (& <a title="Organic Cacao nibs" href="http://www.amazon.com/s/?_encoding=UTF8&camp=1789&creative=390957&field-keywords=organic%20cacao%20nibs&linkCode=ur2&tag=bengree-20&url=search-alias%3Dgrocery" target="_blank">organic cacao nibs</a> would be better): <a href="http://www.ncbi.nlm.nih.gov/pubmed/23186731" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/23186731</a> I don't think this article is talking about orange mocha frappucinos! <a href="http://www.theatlantic.com/health/archive/2012/11/the-case-for-drinking-as-much-coffee-as-you-like/265693/" target="_blank">http://www.theatlantic.com/health/archive/2012/11/the-case-for-drinking-as-much-coffee-as-you-like/265693/</a> [caption id="attachment_10301" align="alignright" width="198"]<a href="http://pacificfit.net/items/enerprime-superfood/"></a> Enerprime is one potent source of garlic extract.[/caption] Chalk one up to the pro muscle & testosterone boosting effects of…GARLIC: <a href="http://jn.nutrition.org/content/131/8/2150.abstract" target="_blank">http://jn.nutrition.org/content/131/8/2150.abstract</a> Yet another reason I load with <a href="http://www.pacificfit.net/items/capracolostrum" target="_blank">CapraColostrum</a> before a triathlon: <a href="http://www.biomedcentral.com/1756-0500/5/649/abstract" target="_blank">http://www.biomedcentral.com/1756-0500/5/649/abstract</a> Will aspartame give you cancer? You decide (I make a choice to "play it safe"): <a href="http://www.ncbi.nlm.nih.gov/pubmed/23097267" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/23097267</a> -----------------------------------------------------
Special Announcements:
1. New camps announced.
-February 22 to 28, 2013: Winter Triathlon Camp in Austin - details at <a href="http://pacificfit.net/resources/calendar/" target="_blank">http://pacificfit.net/resources/calendar/</a>
-March 2-8: Winter Triathlon Camp in Florida - details at <a href="http://pacificfit.net/resources/calendar" target="_blank">http://pacificfit.net/resources/calendar </a>
-Week of March 17: Wildflower camp - details TBA
-Vietnam Trip: April 14 - details TBA - "The Laguna Lang Co Triathlon aims to build on the success of its sister event, the legendary Laguna Phuket Triathlon. The triathlon will be comprised of a 1.8k Swim, 62k Bike and 12k Run. A triathlon Team Relay, a Duathlon and a Fun Run will round off the event program." Register for race at <a title="Vietnam Triathlon" href="http://www.lagunalangcotriathlon.com/" target="_blank">http://www.lagunalangcotriathlon.com/</a> 
-Ben's Annual Trip to Thailand: Nov-Dec 2013 - details TBA, but e-mail <a href="mailto:ben@bengreenfieldfitness.com" target="_blank">ben@bengreenfieldfitness.com</a> if you want in because it will fill fast. 
2. Ben's brand new Low Carbohydrate Diet For Athletes package is officially released and available for download! <a title="Low Carb Diet Ben Greenfield" href="http://www.lowcarbtriathlete.com/lowcarbpackage" target="_blank">Get it here now.</a>
3. 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/">4. “Become Superhuman” Live Event</a> 
With Ben Greenfield Coming To Spokane, WA, March 8 & 9, 2013 - early deadline is December 1! <a href="http://www.bengreenfieldfitness.com/superhuman/" target="_blank">Click here to get in now.</a> The video below tells you more, and you can also <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">listen to this audio interview from the Wide World Of Health to learn more.</a> -----------------------------------------------------
Listener Q&A:<a href="http://www.bengreenfieldfitness.com/support-the-podcast"></a>
Mike asks: What is the effect of pine pollen or bee pollen on hormones and training? In my response to Mike, I reference the <a title="Pine Pollen powder" href="http://www.amazon.com/gp/product/B007WX6AHU/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B007WX6AHU&linkCode=as2&tag=bengree-20" target="_blank">Pine Pollen powder</a>I've been using, at 1 teaspoon per day.
-------------------------------------
Chris has two questions: 1) Wants to know when to combine weight training with bicycle training and wants to do 3 days of weight training to optimize testosterone benefit. Should he lift on his hard biking days or his easy biking days. -Reference "easy cardio" bout before weights 2) Wants to know about optimizing sleep. Currently sleeps in dark room, etc., but if he has to get up in middle of night to pee he has hard time getting back to bed. He tries not to drink fluids at night, but finds that when he does that, he gets hungry at night and is more tempted to overeat. In my response to Chris, I reference my recent article on <a title="Insomnia remedies" href="http://www.bengreenfieldfitness.com/2012/11/insomnia-natural-remedies/" target="_blank">natural remedies for insomnia</a>, and also recommend: -<a title="Natural Calm" href="http://pacificfit.net/items/natural-calm/" target="_blank">Natural Calm magnesium</a> -MillenniumSports <a title="Somnidren" href="http://www.amazon.com/mn/search/?_encoding=UTF8&tag=bengree-20&linkCode=ur2&camp=1789&creative=390957&field-keywords=somnidren&url=search-alias%3Daps" target="_blank">Somnidren GH</a> -Hammer <a title="REM Caps" href="http://www.hammernutrition.com" target="_blank">REM caps</a> 
-------------------------------------
Cathy asks: Pretty bad tennis elbow and tendonitis in her elbow, does construction work and is on the GAPS diet. Experiencing quite a bit of fatigue and muscle weakness and wondering if she's compensating or is too exhausted to be doing work she's doing. How can she minimize pain/risk?
-------------------------------------
Jim asks: Wants to know about <a href="http://www.pacificfit.net/items/MAP" target="_blank">Master Amino Pattern (MAP)</a>- usually takes BCAA supplements, but wants independent research on Master Amino Pattern.
-------------------------------------
Stephanie asks: Wants to do http://www.tourofthebattenkill.com/, 62 mile rolling course of dirt and pavement, quite hilly. Does weight training and Tabata sets and spin classes, plans to do some cross country skiing, but wants to know the best way to train for this. In my response to Stephanie, I recommend: -Hill to tempo intervals -Do actual strength training and power training instead of Tabata sets -Use some of the  low cadence, high resistance cycling workouts from <a href="http://www.GetMaccaX12.com" target="_blank">http://www.GetMaccaX12.com, including the "Power Up" workout</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 this Episode #221: Does bee pollen or pine pollen work for enhancing hormones, cardio before weights or weights before cardio, how to stop muscular fatigue, how to tell if amino acids are working for you, and how to get ready for a hilly bike...

Episode #221: Why You Should Eat More Chocolate, Coffee, Garlic...And Breast Milk? Also, Cardio Before Weights or Weights Before Cardio, and Much More!

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