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



Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and subscribe for free or leave feedback.

In this free December 2 audio episode: electrical stimulation devices, amino acid supplements, high protein diets, food allergies, barefoot running, the fathead movie, creatine, cramping, and much more! But before you go any further in the shownotes...check this out...

...new release - $4 Special This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman.

Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes!

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

Featured Topic:

In this featured topic interview, I talk to physical therapist David Markovich about the use of electrical stimulation devices (also known as "ESD's" or "e-stim"). You may have seen these advertised in commercials for fat loss, muscle performance and injury rehabilitation. The question is...do they really work? During our interview, I ask David the following questions:

-What is the mechanism of action for estim to actually help with recovery or performance? 

-Can an estim unit actually maintain or enhance muscular fitness or endurance? 

-What about fat loss? Does electrical stimulation actually work as a fat loss enhancing tool?

 -Where can people actually get a home estim device? 

-What types of injuries or activities can estim be used for? 

-What are the guidelines for using a device, and should anybody avoid using electrical stimulation?

Listen to the interview with David to find out the truth about electrical stimulation devices!

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

Listener Q&A:

Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com.

  Listener Patrick asks: "Ben, I have a question regarding MAP, the product you featured in Podcast Episode #26 as well as your most recent post on bengreenfieldfitness.com . I've seen the product advertised in magazines for some time now and have always been interested in its potential benefits. On a recent trip to the local health food store I saw several different amino acid supplements, all costing between $12-15 for a month's supply. What's more, they all claim a serving size to be 2-3 pills and caution use of more than 4-6, compared to MAP's 20-30 per day depending on age, size, diet and exercise load.What are your feelings on MAP vs. other amino acid replacement supplements? Is MAP the clear winner across the board? And does it justify the $53 + shipping price tag?" (click here to read Bens' previous post about MAP)

Listener Amie asks: "I wondering what your thoughts are on a high protein diet.  I am not referrring to the Adkins.  There has been some "buzz" (agian) about high protein diets.  The suggestion for a typical day is oatmeal w/protein pwdr and soy milk for breakfast, then mid morning protein shake, 2 slices of whole grain bread w/thick layer of organic meat (poultry preferred) no mayo and veggies if you wish and then salad or steamed vegetable with brown rice and lean organic meat for dinner.  The days snacks suggestions are raw veggies and/or fruit or raw almonds. I have heard mixed feedback on whether this is an ideal lifestyle choice.  I recently heard too much protein (regardless of the carb combination) can be toxic, is that true?  And, will excess protein pack on the pounds (even if exercise regularly)?"

Listener Miguel asks: "I have bought your book "Holistic Fueling for Ironman". I find that you are really capable to change people view about Powerbar and other brands that only care about profit. When I drink milk or eat whole wheat bread and then after 1-2h will head to a run most of the times I have GI distress. Does that mean that I have allergies to cow milk or wheat/gluten products?"

Listener Lisa asks: "Just wanted to write in with a question of my own this week. It has to do with running gear. What are your thoughts on barefoot and minimalist running shoes? Out here in Southern California, there's been a lot of hype lately about barefoot running and minimalist shoes, such as Vibram Five Fingers. Barefoot enthusiasts claim that the most natural way to run is barefoot because the foot naturally knows how to land in order to be most efficient at running. Shoes, they say, are to blame for a lot of running injuries because they force the foot to do something that its not supposed to do, like excessive heel striking. Do you have any experience with barefoot running or running in something like Vibram shoes? I typically train in very minimalist shoes like Nike Frees or racing flats and just got a pair of Vibrams. I'm trying to figure out how best to incorporate them into my workouts."

Listener Corey asks: "I enjoy your podcast and find it very informative, i have a question about nutrition during an olympic distance triathlon, this distance usually takes me around two hours to complete depending on the course and i normally don't eat anything during the event and finish ok so i guess i can store enough fuel to get through two hours of racing but would there be any benefit to eating anyway and topping up during the bike leg?"

Listener Chuck asks: "I watched a movie the other night called "Fat Head."  Essentially, it is a response to the movie Supersize Me, but instead, this guy shows how he lost weight on a Mcdonald's diet.  Not by eating purely salads, etc. but my eating the real foods just not gorging himself.  The film is somewhat tongue in cheek, but what I really found interesting was the research he did and his interviews with doctors concering he intake of saturated and regular fats.  His main focus became to avoid highly processed carbs later in the day, for example, a double cheeseburger for dinner, but no additional sides like fries.  At the end of his "diet" he has actually lost weight and had healthier cholesterol and body fat levels.  Obvioulsy, I won't recap everything in the movie, but I was wondering if you had seen it, and what your thoughts on it were?  If you haven't, I suggest you take a look at it (I just got it from Netflix) because I think a very interesting entire podcast episode could be made from it, possibly with an interview with some of those doctors?  Just a thought. There's also a website, http://www.fathead-movie.com. My other, short, question is about the triathlon dominator package.  You say its the a great plan for those people who either have jobs, or still want to have a life and not neglect loved ones.  But for those who might actually have the extra time, is this still the best training method?  So if an athlete had infinite time in their day to train, would this still be the best plan for anyone, or would that vary?  I haven't purchased it quite yet, but it sounds to me like you have constructed the best overall plan altogether!  Thanks again Ben, I look forward to your answer."

Listener Paul asks: "I love the podcasts which I discovered about five weeks ago (... where have I been?) 'm enjoying my 40 minute drive to work for the first time in years while I trawl through the archives! The first thing I do as I switch off the engine is jot down all the changes I'll make to my protocols .. then I check the show notes! Anyway on to my question... having read some research about glutamine and creatine supplements I bought some. I take one teasoon of each once a day with juice. I've been "loading" one month on and one month off. During each on cycle I have developed one episode of cramping on the outside of each shin within 10-15 days. Is it possible that these suplements are causing the cramps? Its not something that I suffer regularly and this is my only change to my routine in these months...having listened to the Magnezium Miracle podcast I know this is something I really do need to be taking! Keep up the great work Ben, and thanks for making a difference to my running and well being in general!" In my response to Paul, I recommend CreO2 from Millennium Sports.



Listener Clay asks: "I have purchased the Triathlon Dominator package, have set a goal for a half ironman next summer, and am currently three weeks into it.  I enjoy the depth of information as well as the thorough workouts spelled out day to day, it is exactly what I need to stay focused and motivated.  There is, however, a few times throughout the 36 weeks that I will be on vacation, out of the country etc. away from my bicycle or pool for up to 10 days at a time. What are your suggestions for mainting training intensity when you cannot logistically maintain the training plan.  How do you adjust your training when you know you will not have access to a cycle or pool?"

Listener Eric writes in: "I just posted this on Facebook – but I wanted to write to let you know that thanks to the Ironman Dominator Plan, I have already shaved off 10 seconds on my 100 mtr T Pace in the pool – down to 1:38 now!  Only 5 + weeks in now and that’s a full 7 minutes off the Ironman swim!"

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

Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (pictured below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at http://www.pacificfit.net!





2) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you.

4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield!

5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list.



That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on Essential Fatty Acids, Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. 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 or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.

<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/2009/12/episode-71-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>
<a href="http://www.bengreenfieldfitness.com/2009/12/episode-71-full-transcript/" target="_blank"></a> 

Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just <a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank">click here to go to our iTunes page</a> and subscribe for free or leave feedback.
In this <a href="http://cdn.bengreenfieldfitness.com/BenGreenfieldFitness71.mp3" target="_blank">free December 2 audio episode</a>: electrical stimulation devices, amino acid supplements, high protein diets, food allergies, barefoot running, the fathead movie, creatine, cramping, and much more! But before you go any further in the shownotes...check this out...
...<a href="http://www.marketerschoice.com/SecureCart/SecureCart.aspx?mid=48EAA11A-B89A-44E2-B2F9-56F3F430C6BE&pid=4c3912857c9640859c07e21b03ac4241" target="_blank">new release - $4 Special This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season":</a> In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman.

<a href="http://www.marketerschoice.com/SecureCart/SecureCart.aspx?mid=48EAA11A-B89A-44E2-B2F9-56F3F430C6BE&pid=4c3912857c9640859c07e21b03ac4241" target="_blank">Click here to get unlimited access to </a><a href="http://www.marketerschoice.com/SecureCart/SecureCart.aspx?mid=48EAA11A-B89A-44E2-B2F9-56F3F430C6BE&pid=4c3912857c9640859c07e21b03ac4241" target="_blank">Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season"</a>, the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes!
---------------------------------------------
Featured Topic:
In this featured topic interview, I talk to physical therapist David Markovich about the use of electrical stimulation devices (also known as "ESD's" or "e-stim"). You may have seen these advertised in commercials for fat loss, muscle performance and injury rehabilitation. The question is...do they really work? During our interview, I ask David the following questions:
-What is the mechanism of action for estim to actually help with recovery or performance? 
-Can an estim unit actually maintain or enhance muscular fitness or endurance? 
-What about fat loss? Does electrical stimulation actually work as a fat loss enhancing tool?
 -Where can people actually get a home estim device? 
-What types of injuries or activities can estim be used for? 
-What are the guidelines for using a device, and should anybody avoid using electrical stimulation?
Listen to the interview with David to find out the truth about electrical stimulation devices!
---------------------------------------------
Listener Q&A:
Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a>.
 Listener Patrick asks: "Ben, I have a question regarding <a href="http://www.pacificfit.net/items/map" target="_blank">MAP</a>, the product you featured in Podcast Episode #26 as well as your most recent post on bengreenfieldfitness.com . I've seen the product advertised in magazines for some time now and have<a href="http://www.pacificfit.net/items/map"></a> always been interested in its potential benefits. On a recent trip to the local health food store I saw several different amino acid supplements, all costing between $12-15 for a month's supply. What's more, they all claim a serving size to be 2-3 pills and caution use of more than 4-6, compared to <a href="http://www.pacificfit.net/items/map" target="_blank">MAP</a>'s 20-30 per day depending on age, size, diet and exercise load.What are your feelings on <a href="http://www.pacificfit.net/items/map" target="_blank">MAP</a> vs. other amino acid replacement supplements? Is <a href="http://www.pacificfit.net/items/map" target="_blank">MAP</a> the clear winner across the board? And does it justify the $53 + shipping price tag?" <a href="http://www.bengreenfieldfitness.com/2009/11/if-you-could-eat-a-steak-in-a-pill-would-you/" target="_blank">(click here to read Bens' previous post about MAP)</a>
Listener Amie asks: "I wondering what your thoughts are on a high protein diet.  I am not referrring to the Adkins.  There has been some "buzz" (agian) about high protein diets.  The suggestion for a typical day is oatmeal w/protein pwdr and soy milk for breakfast, then mid morning protein shake, 2 slices of whole grain bread w/thick layer of organic meat (poultry preferred) no mayo and veggies if you wish and then salad or steamed vegetable with brown rice and lean organic meat for dinner.  The days snacks suggestions are raw veggies and/or fruit or raw almonds. I have heard mixed feedback on whether this is an ideal lifestyle choice.  I recently heard too much protein (regardless of the carb combination) can be toxic, is that true?  And, will excess protein pack on the pounds (even if exercise regularly)?"
Listener Miguel asks: "I have bought your book <a href="http://www.mindsettriathlon.com" target="_blank">"Holistic Fueling for Ironman"</a>. I find that you are really capable to change people view about Powerbar and other brands that only care about profit. When I drink milk or eat whole wheat bread and then after 1-2h will head to a run most of the times I have GI distress. Does that mean that I have allergies to cow milk or wheat/gluten products?"
Listener Lisa asks: "Just wanted to write in with a question of my own this week. It has to do with running gear. What are your thoughts on barefoot and minimalist running shoes? Out here in Southern California, there's been a lot of hype lately about barefoot running and minimalist shoes, such as Vibram Five Fingers. Barefoot enthusiasts claim that the most natural way to run is barefoot because the foot naturally knows how to land in order to be most efficient at running. Shoes, they say, are to blame for a lot of running injuries because they force the foot to do something that its not supposed to do, like excessive heel striking. Do you have any experience with barefoot running or running in something like Vibram shoes? I typically train in very minimalist shoes like Nike Frees or racing flats and just got a pair of Vibrams. I'm trying to figure out how best to incorporate them into my workouts."
Listener Corey asks: "I enjoy your podcast and find it very informative, i have a question about nutrition during an olympic distance triathlon, this distance usually takes me around two hours to complete depending on the course and i normally don't eat anything during the event and finish ok so i guess i can store enough fuel to get through two hours of racing but would there be any benefit to eating anyway and topping up during the bike leg?"
Listener Chuck asks: "I watched a movie the other night called "Fat Head."  Essentially, it is a response to the movie Supersize Me, but instead, this guy shows how he lost weight on a Mcdonald's diet.  Not by eating purely salads, etc. but my eating the real foods just not gorging himself.  The film is somewhat tongue in cheek, but what I really found interesting was the research he did and his interviews with doctors concering he intake of saturated and regular fats.  His main focus became to avoid highly processed carbs later in the day, for example, a double cheeseburger for dinner, but no additional sides like fries.  At the end of his "diet" he has actually lost weight and had healthier cholesterol and body fat levels.  Obvioulsy, I won't recap everything in the movie, but I was wondering if you had seen it, and what your thoughts on it were?  If you haven't, I suggest you take a look at it (I just got it from Netflix) because I think a very interesting entire podcast episode could be made from it, possibly with an interview with some of those doctors?  Just a thought. There's also a website, <a href="http://www.fathead-movie.com/" target="_blank">http://www.fathead-movie.com</a>. My other, short, question is about the triathlon dominator package.  You say its the a great plan for those people who either have jobs, or still want to have a life and not neglect loved ones.  But for those who might actually have the extra time, is this still the best training method?  So if an athlete had infinite time in their day to train, would this still be the best plan for anyone, or would that vary?  I haven't purchased it quite yet, but it sounds to me like you have constructed the best overall plan altogether!  Thanks again Ben, I look forward to your answer."
Listener Paul asks: "I love the podcasts which I discovered about five weeks ago (... where have I been?) 'm enjoying my 40 minute drive to work for the first time in years while I trawl through the archives! The first thing I do as I switch off the engine is jot down all the changes I'll make to my protocols .. then I check the show notes! Anyway on to my question... having read some research about glutamine and creatine supplements I bought some. I take one teasoon of each once a day with juice. I've been "loading" one month on and one month off. During each on cycle I have developed one episode of cramping on the outside of each shin within 10-15 days. Is it possible that these suplements are causing the cramps? Its not something that I suffer regularly and this is my only change to my routine in these months...having listened to the Magnezium Miracle podcast I know this is something I really do need to be taking! Keep up the great work Ben, and thanks for making a difference to my running and well being in general!" In my response to Paul, I recommend <a href="http://www.millenniumsport.net/" target="_blank">CreO2 from Millennium Sports.</a>
<a href="http://www.triathlondominator.com" target="_blank"></a>
<a href="http://www.triathlondominator.com" target="_blank"></a>Listener Clay asks: "I have purchased the Triathlon Dominator package, have set a goal for a half ironman next summer, and am currently three weeks into it.  I enjoy the depth of information as well as the thorough workouts spelled out day to day, it is exactly what I need to stay focused and motivated.  There is, however, a few times throughout the 36 weeks that I will be on vacation, out of the country etc. away from my bicycle or pool for up to 10 days at a time. What are your suggestions for mainting training intensity when you cannot logistically maintain the training plan.  How do you adjust your training when you know you will not have access to a cycle or pool?"
Listener Eric writes in: "I just posted this on Facebook – but I wanted to write to let you know that thanks to the Ironman Dominator Plan, I have already shaved off 10 seconds on my 100 mtr T Pace in the pool – down to 1:38 now!  Only 5 + weeks in now and that’s a full 7 minutes off the Ironman swim!"
---------------------------------------------
Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (pictured below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at <a href="http://www.pacificfit.net" target="_blank">http://www.pacificfit.net!</a> 


<a href="http://www.tinyurl.com/healthchristmas"></a>2) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by <a href="http://www.tinyurl.com/healthchristmas" target="_blank">clicking here,</a> and be sure to forward it on to your friends! 3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 <a href="http://www.bengreenfieldfitness.com/category/podcast/feed/" target="_blank">(which you can find by clicking here)</a>. If you're ready to get started, <a href="http://www.tinyurl.com/bioletics" target="_blank">just click here to go to the Bioletics website to begin your six key performance factor testing</a> or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you.<a href="http://www.tinyurl.com/bioletics" target="_blank"> </a>
4) The <a href="http://www.triathlondominator.com/" target="_blank">Triathlon Dominator Package</a> is officially live and available with exclusive web-only pricing. You can learn more 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">clicking here.</a>Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield!
5)<a href="http://www.pacificfit.net/calendarofevents.html" target="_blank">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! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com</a>to add your name to the list.
<a href="http://www.pacificfit.net/calendarofevents.html"></a>
That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail <a href="mailto:ben@bengreenfieldfitness.com">ben@bengreenfieldfitness.com. </a>And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just <a href="http://itunes.apple.com/podcast/ben-greenfield-fitness/id283908977" target="_blank">click here to go to our iTunes page</a> and leave feedback. Upcoming episodes include expert interviews on Essential Fatty Acids, Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider <a href="donate/" target="_blank">donating to our show, we’ll throw in a free T-shirt</a> or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our<a href="http://www.amazon.com/gp/product/0595316646?ie=UTF8&tag=bengree-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0595316646" target="_blank"> new store.</a>

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Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just  and subscribe for free or leave feedback.
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