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Click here for the full written transcript of this podcast episode



In this free September 23, 2009 audio podcast: everything that's wrong with current farming practices and what you can do about it, how to eat and drink before a long run, if Nutella is good for you, running on a treadmill vs. running outside, recovery from overtraining, oral magnesium supplementation, the latest news from the Journal of Strength & Conditioning Research and tons of information on preparing for an Ironman triathlon.

Special Announcements:

1) In this podcast episode, Ben reviews the latest news from the Journal of Strength & Conditioning Research, including: the effect of low cadence vs. high cadence interval training on cycling performance, the effects of compression garments on recovery, the effects of recovery interventions on consecutive days of intense exercise, and apnea training effects on swimming coordination.

2) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new Triathlon Dominator Package will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below:

httpv://www.youtube.com/watch?v=GmUSi7b2cNY

3. New BenGreenfieldFitness active singlets, hoodies and hat available! Click here to check out the new store.



  4. Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Campin Austin, Texas - including registration details, itinerary, food, training, activities and much more!

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

Featured Topic:

Today's featured topic is an interview with Winston Kao - a Biologist, Agra Researcher/Consultant and Inventor of the "Go Beyond Organic,"farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. During our interview, Kao discusses:

-why today's farming methods are outdated and completely wrong for supplying us with healthy food...

-what it's going to take to change the way America gets it's food...

-which time of day to water your garden and why...

-why reverse osmosis is unhealthy water restructuring technology and exactly which type of water you really should be using to drink and grow your food..

-his method to "neutralize" sea water so that 8% to 25% could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content...

-his method to break down rock dust rapidly for the purpose of soil remineralization so that we get more minerals from our fruits and vegetables...

-his applications that have resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively!

-how organic hydroponics works, and exactly how to use it...

Listener Q&A:

Listener Scott asks: "You provided some great responses in last week's podcast regarding pre and post workout nutrition for fat loss and sprint triathlons. I'm wondering what recommendations you have for fueling and hydration prior to runs.  I've been working on increasing my run distance and am up to 8 miles with a 9 minute mile pace.  I've been following your Shape 21 meal plan, so what I eat prior to running varies based upon what the plan recommends for breakfast.    I usually wake up, eat breakfast, drink 16-24 oz of water, then let my stomach rest at least an hour.  I'll then go on a run and typically have a berry shake or cinnamon-banana shake after my run, followed by more water.  You mentioned avoiding fats and protein for breakfast prior to a race or endurance form of exercise.  What suggestions do you have?  Thanks, Ben."

Anonymous Listener asks: "I have a question in regards to my training and energy levels.  Lately I have been feeling incredibly tired and really have no motivation to go to the gym to lift or do my tri training.  I will finish work and have to force myself to go do a workout instead of just going home and going to sleep.  I know I'm not getting enough sleep, but are there other factors that could be adding to this?  I'm falling asleep at work too.  I can prevent this by getting some caffeine in my system but try to limit this if I can. I've read that over training can lead to loss of motivation, but I don't know if that's a reason. In a second half to the question, I have a few more races before my last race on October 17th, would it be a good idea to maybe take some time off after that race?  I've heard that after long training cycles that athletes should take some time off or light to recover, but I've never done this.  What are your thoughts?  Thanks a lot and I appreciate all your advice and help."

Listener Chuck asks: "Hey Mr. Greenfield, I remembered another question I have but its completely unrelated to the other.  Is Nutella alright to eat occasionally?  I know its not the same as peanut or almond butter by any means but it is made from Hazelnuts so I assume its not horrible for you. What are your thoughts?" Listener Tonsy asks: "Thanks for answering my question Ben. I run in a 400 m track now that's away from everything, it's in the middle of a horse-track that I sometimes run on but that also passes under the most congested bridge in all of Egypt, so I'm kind of iffy about that. As for running on a treadmill I always notice that my HR rises much easier on a treadmill than anywhere else and hitting higher speeds makes my HR go through the roof. Is this something that needs adaptation or what? After training on a treadmill for a while would I find that the speeds I can actually hit outdoors are higher than those I run at on the treadmill?"

Listener Lou asks: "Thanks Ben for posting the video of Carolyn Dean. She talked about the importance of magnesium. You also talked about it in some of your shows. I would like to know what is a good oral supplement type to take? Thanks, Lou."

In my response to Lou, I reference Magnetic Clay transdermal magnesium and Mt. Capra Mineral Whey.

Listener Andrew asks: "Just purchased your 36 week ironman training plan.  Look's great!  I just have a few questions I was hoping you could answer. On the first day of the plan you mention strength training sessions in the gym, but in looking over the plan I don't see any scheduled.  How would you recommend I integrate strength training into the plan?  Do you have some general guidelines in terms of how many days per week and duration?  On days when I strength train, do you recommend doing so directly before or after a run/bike/swim workout?  Also, are strength training sessions something that I should plan on phasing out after week 10? And finally, on days where multiple workouts are on tap, is the intention that one be completed in the morning and one later in the day? Coeur d'Alene 2010 will be my first ironman, so any advice would be greatly appreciated.  Thanks for the help, Ben!  I'm a huge fan of your blog and podcast.  Keep up the great work!"

Listener Christiann asks: "Hi there Ben, I wanted to get back to you to thank you for answering my question in the podcast #58. The advise has been very helpful. i got vitamin D, digestive enzymes, probiotics, liquid magnesium and have been using since the podcast and it has helped a tremendous amount. i just finished the Grand Columbian Triathlon and my recovery is so much better than the CDA Triathlon was. i actually placed second in my age division.  So my next event is wildflower half iron next year. then ford Ironman cda. it will be my first half iron and first ironman. i am very interested in meeting with you to find a program that would best work for me. there is a 36 week training program and a 25 week program. i am unsure of what i need to do through the winter to set me up for next year. i have been strength training 3x week and i swim 2x week,bike 3x week and run 1x week. i havent run much do to the IT band problem i was having. It has gotten much better with regular massage and chyro appt 1 or 2x a month. i plan to increase my running 3x week if i can. i know there is a build and taper to doing half irons and ironman events. i would like to improve in all areas of the triathlon and be faster. ive been told i dont need to really train till march for ironman due to my current abilaty..however i dont feel that is correct. i need to find out where my weak points are and how to strengthen them in time for next years events. i tend to overtrain a lot. i have a hard time takin days off. im hopeing with a structured program i will have better training sessions and recover better. im not sure where to start though.  Please get back to me on what the first step is to getting started. Thanks again for everything."

Do you have a question? Remember, you can now ask your questions via *audio* to me via the free Skype software by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield.

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

That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just click here to go to our iTunes page and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider donating to our show (we’ll throw in a free T-shirt)!

<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/2009/09/episode-61-full-transcript/" target="_blank" rel="noopener">Click here for the full written transcript of this podcast episode</a>   In this <a href="http://cdn.bengreenfieldfitness.com/BenGreenfieldFitness61.mp3" target="_blank" rel="noopener">free September 23, 2009 audio podcast</a>: everything that's wrong with current farming practices and what you can do about it, how to eat and drink before a long run, if Nutella is good for you, running on a treadmill vs. running outside, recovery from overtraining, oral magnesium supplementation, the latest news from the Journal of Strength & Conditioning Research and tons of information on preparing for an Ironman triathlon. Special Announcements: 1) In this podcast episode, Ben reviews the latest news from the Journal of Strength & Conditioning Research, including: the effect of low cadence vs. high cadence interval training on cycling performance, the effects of compression garments on recovery, the effects of recovery interventions on consecutive days of intense exercise, and apnea training effects on swimming coordination. 2) Coming on October 10, 2009, as a special promotion during the Ironman World Championships in Hawaii - from the starting cannon until the last participant crosses the finish line, Ben Greenfield's brand new <a href="http://www.triathlondominator.com" target="_blank" rel="noopener">Triathlon Dominator Package</a> will be available with a special web-only offer. You can read about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by <a href="http://www.triathlondominator.com" target="_blank" rel="noopener">clicking here,</a> or by clicking on the video below: <a href="http://www.triathlondominator.com" target="_blank" rel="noopener">httpv://www.youtube.com/watch?v=GmUSi7b2cNY</a> 3. New BenGreenfieldFitness active singlets, hoodies and hat available! <a href="http://www.amazon.com/gp/product/0595316646?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0595316646" target="_blank" rel="noopener">Click here to check out the new store.</a> <a href="http://www.zazzle.com/pacificfit"></a>   4. <a href="http://www.pacificfit.net/calendarofevents.html" target="_blank" rel="noopener">Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp</a>in Austin, Texas - including registration details, itinerary, food, training, activities and much more! -------------------------------------------------------- Featured Topic: Today's featured topic is an interview with <a href="http://www.gobeyondorganic.com/" target="_blank" rel="noopener">Winston Kao</a> - a Biologist, Agra Researcher/Consultant and Inventor of the <a href="http://www.gobeyondorganic.com/" target="_blank" rel="noopener">"Go Beyond Organic,"</a>farming technology, which increases healthy soil microbial activity and rehabilitates soil structure so that it produces highly nutritious food, far in excess of current organic standards. During our interview, Kao discusses: -why today's farming methods are outdated and completely wrong for supplying us with healthy food... -what it's going to take to change the way America gets it's food... -which time of day to water your garden and why... -why reverse osmosis is unhealthy water restructuring technology and exactly which type of water you really should be using to drink and grow your food.. -his method to "neutralize" sea water so that 8% to 25% could be used in agriculture to enhance the health and nutrition of crops, with no leaf burn due to high salt content... -his method to break down rock dust rapidly for the purpose of soil remineralization so that we get more minerals from our fruits and vegetables... -his applications that have resulted in tomato plants growing over 12-14 feet tall, broccoli harvested over 11 times from the same plant, and an experimental orange tree that produced 1200 to 1400 oranges for 3 years consecutively! -how organic hydroponics works, and exactly how to use it... Listener Q&A: Listener Scott asks: "You provided some great responses in last week's podcast regarding pre and post workout nutrition for fat loss and sprint triathlons. I'm wondering what recommendations you have for fueling and hydration prior to runs.  I've been working on increasing my run distance and am up to 8 miles with a 9 minute mile pace.  I've been following your Shape 21 meal plan, so what I eat prior to running varies based upon what the plan recommends for breakfast.    I usually wake up, eat breakfast, drink 16-24 oz of water, then let my stomach rest at least an hour.  I'll then go on a run and typically have a berry shake or cinnamon-banana shake after my run, followed by more water.  You mentioned avoiding fats and protein for breakfast prior to a race or endurance form of exercise.  What suggestions do you have?  Thanks, Ben." Anonymous Listener asks: "I have a question in regards to my training and energy levels.  Lately I have been feeling incredibly tired and really have no motivation to go to the gym to lift or do my tri training.  I will finish work and have to force myself to go do a workout instead of just going home and going to sleep.  I know I'm not getting enough sleep, but are there other factors that could be adding to this?  I'm falling asleep at work too.  I can prevent this by getting some caffeine in my system but try to limit this if I can. I've read that over training can lead to loss of motivation, but I don't know if that's a reason. In a second half to the question, I have a few more races before my last race on October 17th, would it be a good idea to maybe take some time off after that race?  I've heard that after long training cycles that athletes should take some time off or light to recover, but I've never done this.  What are your thoughts?  Thanks a lot and I appreciate all your advice and help." Listener Chuck asks: "Hey Mr. Greenfield, I remembered another question I have but its completely unrelated to the other.  Is Nutella alright to eat occasionally?  I know its not the same as peanut or almond butter by any means but it is made from Hazelnuts so I assume its not horrible for you. What are your thoughts?" Listener Tonsy asks: "Thanks for answering my question Ben. I run in a 400 m track now that's away from everything, it's in the middle of a horse-track that I sometimes run on but that also passes under the most congested bridge in all of Egypt, so I'm kind of iffy about that. As for running on a treadmill I always notice that my HR rises much easier on a treadmill than anywhere else and hitting higher speeds makes my HR go through the roof. Is this something that needs adaptation or what? After training on a treadmill for a while would I find that the speeds I can actually hit outdoors are higher than those I run at on the treadmill?" Listener Lou asks: "Thanks Ben for posting the video of Carolyn Dean. She talked about the importance of magnesium. You also talked about it in some of your shows. I would like to know what is a good oral supplement type to take? Thanks, Lou." In my response to Lou, I reference <a href="http://www.magneticclay.com/120-MagnesiumOil-72-custom.html" target="_blank" rel="noopener">Magnetic Clay transdermal magnesium</a> and <a href="http://www.doctorschoicenaturally.com/products/capra-mineral-whey-360gr" target="_blank" rel="noopener">Mt. Capra Mineral Whey.</a> Listener Andrew asks: "Just purchased your <a href="http://www.trainingpeaks.com/pacificfit" target="_blank" rel="noopener">36 week ironman training plan</a>.  Look's great!  I just have a few questions I was hoping you could answer. On the first day of the plan you mention strength training sessions in the gym, but in looking over the plan I don't see any scheduled.  How would you recommend I integrate strength training into the plan?  Do you have some general guidelines in terms of how many days per week and duration?  On days when I strength train, do you recommend doing so directly before or after a run/bike/swim workout?  Also, are strength training sessions something that I should plan on phasing out after week 10? And finally, on days where multiple workouts are on tap, is the intention that one be completed in the morning and one later in the day? Coeur d'Alene 2010 will be my first ironman, so any advice would be greatly appreciated.  Thanks for the help, Ben!  I'm a huge fan of your blog and podcast.  Keep up the great work!" Listener Christiann asks: "Hi there Ben, I wanted to get back to you to thank you for answering my question in the podcast #58. The advise has been very helpful. i got vitamin D, digestive enzymes, probiotics, liquid magnesium and have been using since the podcast and it has helped a tremendous amount. i just finished the Grand Columbian Triathlon and my recovery is so much better than the CDA Triathlon was. i actually placed second in my age division.  So my next event is wildflower half iron next year. then ford Ironman cda. it will be my first half iron and first ironman. i am very interested in meeting with you to find a program that would best work for me. there is a 36 week training program and a 25 week program. i am unsure of what i need to do through the winter to set me up for next year. i have been strength training 3x week and i swim 2x week,bike 3x week and run 1x week. i havent run much do to the IT band problem i was having. It has gotten much better with regular massage and chyro appt 1 or 2x a month. i plan to increase my running 3x week if i can. i know there is a build and taper to doing half irons and ironman events. i would like to improve in all areas of the triathlon and be faster. ive been told i dont need to really train till march for ironman due to my current abilaty..however i dont feel that is correct. i need to find out where my weak points are and how to strengthen them in time for next years events. i tend to overtrain a lot. i have a hard time takin days off. im hopeing with a structured program i will have better training sessions and recover better. im not sure where to start though.  Please get back to me on what the first step is to getting started. Thanks again for everything." Do you have a question? Remember, you can now ask your questions via *audio* to me via the <a href="http://www.skype.com/" target="_blank" rel="noopener">free Skype software</a> by simply “Skyping” me at username “pacificfit“. You can also call toll free to 1-877-209-9439 and leave a voicemail for Ben Greenfield. -------------------------------------------------------- That’s all for this week. Check back for upcoming interviews on bone density and athletes, women's hormone issues, Ben's follow-up discussion on his blood, saliva and urine testing with Dr. Richard Cohen, and upcoming podcasts from Kona at Ironman Hawaii! Be sure to leave our podcast a rating in iTunes! Just <a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank" rel="noopener">click here to go to our iTunes page</a> and leave feedback! Finally, remember all the time put into producing this podcast for you, and consider <a href="donate/" target="_blank" rel="noopener">donating to our show (we’ll throw in a free T-shirt)!</a>

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