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Click here for the full written transcript of this podcast episode

In this February 3rd free audio episode: what you don't know about sugar, restless leg syndrome, getting rid of sciatic pain, whether something called "Ripped Freak" actually works, appetite suppressing tricks, when to foam roll, marathon before a triathlon, and excessively high heart rates during exercise.

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.

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

Featured Topic In the first official featured topic of 2010, I introduce you to Nancy Appleton, PhD. You may have read her article (which was featured at BenGreenfieldFitness.com last month) entitled "143 Reasons Sugar Ruins Your Health", which was an excerpt from Nancy's shocking but well-researched book "Suicide by Sugar", which you can look at by clicking here.

In my interview with Nancy, we discuss the following:

-The author's horrible addiction to sugar, and how she overcame it...

-The health risks you probably didn't know are linked to sugar consumption...

-Accuracy of scientific statistics about sugar and health...

-How much sugar is "too" much...

-Which foods contain hidden sugar that you didn't even know about...

-How parents can assist children with resisting a development of sugar addiction...

-Nancy's "sugarless" recipes (videos of these to come soon to BenGreenfieldFitness.com!)...

-An overview of Nancy's book: "Suicide by Sugar", which you can look at by clicking here.

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

Special Announcements:

 1.The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. To become a $1 Charter Member simply go to http://www.rockstartriathlete.com.



2. Ben Greenfield's new book "Triathlon Coach Guide: How to Become A Triathlon Coach"is now available to triathlon coaches to learn how to coach more effectively and use technology while making a career as a triathlon coach. Check it out today by clicking on the book!

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

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 Paul asks: "Hey Ben. I love your podcast. I was wondering if you have any advice on dealing with Restless Legs. I have read many things relating to the topic but nothing seems concrete. I have been dealing with this for the last six years or so. I never know when it is going to happen. I started taking a multi-mineral supplement in the evening which I was told could help. I feel like it is hit or miss. Any advice would be greatly appreciated. Keep up the good work with the show and website!"

Listener Rick asks: "Ben, I just started listening to your podcasts and they are very informative...thanks! My question... About 6 months ago I began training for my first triathlon. I love playing other sports like volleyball, and while I was playing I herniated a couple of disks in my lower back. The result has been daily sciatic pain.  Do you have any experience with athletes who've experience this mental and physical blow? If so, what advise can you offer to keep spirits high? What exercises should I stay away from? Which should I perform? There are many more questions I have, but I'll let you take it from here. I hope to one day be back on track for my first triathlon."

Listener Branden asks: "I'm a 20 year old male from Toronto Canada.  I have just begun cycling and spinning and loving it.  I have a question for you. 2 years ago I lost 90 lbs doing weights/ intervals and low carb (which I will never do again).  I seem to still have a little belly I love to eat great foods (healthy in fact whole grains and wheats). A friend of mine has begun a cycle of a thermogentic product "Ripped Freak" it promises to be the strongest product in North America. He has lost 10 lbs currently and I would like to lose just about that I'm 6'1 and 180 lbs my ideal personal weight would be 170 lbs. what do you think?"

Listener Chris asks: "I have a fitness and nutrition question for you.  I've dived head first into the world of competitive cycling, and have recently bumped up the intense bike workouts to 3-4 a week.  On these intense days, I have a very firm control over my eating habits.  However, I've noticed that on my easy days, I tend to get extremely hungry, and sometimes have a hard time disciplining myself to not over eat.  I notice I have more control over my eating on the tougher days, most likely because of the appetite suppressing effect of exercise.  I thought about going running on these easier days, but then thought that since running has such a high impact on the muscles of the legs, that it might defeat the purpose of taking an easy day from the bike.  Would there be any reason not to do swimming on these days to gain this appetite suppressing effect and/or increased general fitness, or is running not as bad for a competitive cyclist as dogma says.  I know the triathlete makes a way of life running and cycling, but the style of cycling tends to be a bit different between the two sports.  I wish I had more self control, but I know myself and what I have to do to control my behavior."

Listener Chris asks: "Correct my if I'm erroneous, but my understanding is that consuming some protein with carbohydrate within about 20 minutes of a workout will assist recovery time, and that stretching after a work out will tend to lead to less injury as opposed to stretching before.  Does it matter, in regard to the timing, when one might include foam rolling in the mix of all that?  I always foam roll after a work out, but I don't have any reason to do it within a consistent time after I finish working out.  Is there a window of opportunity in which foam rolling might be more or less useful than just whenever I feel like it?  It's not a big issue, but the idea did cross my mind, and I thought I might ask the expert!"

Listener Elisabeth asks: "My aim is to be as fit as a triathlete. 1. I am always falling ill at least once every month. Any tips on what supplement to take to improve my immune system and what to maybe as to my diet? 2. After not working out for over a month I need to restart my fitness base and loss 5kg. Can u suggest a simple interval training (bike,treadmill,water running,rowing) to build my CV capacity? 3. I am required to do 4 different kinds of workouts twice a week as well as 1-2 hours on tennis practice. What would you recommend i avoid doing at the same time or on the same day? ie how would you organise these in a week allowing for recovery and 1 day off?"

Listener Andy asks: "My Dad is 49 years old, and his entire life he has not been a runner.  This past summer, though, he took up running.  And he now runs a few days a week.  His longest run this past fall was about 10 miles.  Since he's begun running he's been tracking his heart rate.  And there is some worry that it may be too high, especially considering his age. On an casual 5 mile run his heart rate will easily (and frequently) reach and hover around the mid to upper 180s.  This occurs regularly when his pace is about 9-10 mins/mile.  Is this a concern?  Obviously it is well above the listed ideal max HR for someone his age.  But should he be concerned about such things as a heart attack? When he slows down to about a 12 minute per mile pace, he's able to keep his HR in the target range.  But he comments that it "seems too easy" - like he's barely even working at this pace.  My Dad seems to be in great health overall.  He is 5'7" (about 150lbs), has no health problems and leads a healthy lifestyle.  He's hoping that taking up running will make him even healthier.  But he's slightly worried about his high HR.  Do you think his HR is so high simply because he is still relatively new to running and his body will take time to undo a lifetime of "not running"?  Should he just run more slowly until his body and cardiovascular system adapt?  Is this high of a HR normal and common for someone like him who takes up running for the first time at nearly 50 years old?  What would you recommend?"

Finally, listener Judy has a call in question about doing a marathon in the build-up to Ironman.

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

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 interviews are with Dr. Richard Cohen and Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness80.mp3[/embed] 

<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/wp-content/uploads/2010/02/Sugar.pc2_.jpg"></a>
<a href="http://www.bengreenfieldfitness.com/wp-content/uploads/2010/02/Sugar.pc2_.jpg"></a> <a href="http://www.bengreenfieldfitness.com/2010/02/episode-80-full-transcript/" target="_blank">Click here for the full written transcript of this podcast episode</a>
<a href="http://cdn.bengreenfieldfitness.com/BenGreenfieldFitness80.mp3" target="_blank">In this February 3rd free audio episode:</a> what you don't know about sugar, restless leg syndrome, getting rid of sciatic pain, whether something called "Ripped Freak" actually works, appetite suppressing tricks, when to foam roll, marathon before a triathlon, and excessively high heart rates during exercise.
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.
----------------------------------------
Featured Topic In the first official featured topic of 2010, I introduce you to <a href="http://www.nancyappleton.com/" target="_blank">Nancy Appleton</a>, PhD. You may have read her article (which was featured at BenGreenfieldFitness.com last month) entitled <a href="http://www.bengreenfieldfitness.com/2009/12/my-christmas-anti-gift-to-you-143-reasons-that-sugar-destroys-your-health/" target="_blank">"143 Reasons Sugar Ruins Your Health"</a>, which was an excerpt from Nancy's shocking but well-researched book <a href="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=bengree-20&o=1&p=8&l=as1&m=amazon&f=ifr&md=10FE9736YVPPT7A0FBG2&asins=0757003060" target="_blank">"Suicide by Sugar", which you can look at by clicking here</a>.
In my interview with Nancy, we discuss the following:
-The author's horrible addiction to sugar, and how she overcame it...
-The health risks you probably didn't know are linked to sugar consumption...
-Accuracy of scientific statistics about sugar and health...
-How much sugar is "too" much...
-Which foods contain hidden sugar that you didn't even know about...
-How parents can assist children with resisting a development of sugar addiction...
-Nancy's "sugarless" recipes (videos of these to come soon to BenGreenfieldFitness.com!)...
-An overview of Nancy's book: <a href="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=bengree-20&o=1&p=8&l=as1&m=amazon&f=ifr&md=10FE9736YVPPT7A0FBG2&asins=0757003060" target="_blank">"Suicide by Sugar", which you can look at by clicking here</a>.
--------------------------------------- 
<a href="http://www.rockstartriathlete.com/" target="_blank"></a>Special Announcements:
 1.The Rock Star Triathlete Academy is now open and accepting charter members for a limited time. To become a $1 Charter Member simply go to <a href="http://www.rockstartriathlete.com" target="_blank">http://www.rockstartriathlete.com</a>.
<a href="http://www.triathloncoachguide.com"></a>
<a href="http://www.triathloncoachguide.com"></a>2. Ben Greenfield's new book <a href="http://www.triathloncoachguide.com" target="_blank">"Triathlon Coach Guide: How to Become A Triathlon Coach"</a>is now available to triathlon coaches to learn how to coach more effectively and use technology while making a career as a triathlon coach. Check it out today by clicking on the book!
---------------------------------------
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 Paul asks: "Hey Ben. I love your podcast. I was wondering if you have any advice on dealing with Restless Legs. I have read many things relating to the topic but nothing seems concrete. I have been dealing with this for the last six years or so. I never know when it is going to happen. I started taking a multi-mineral supplement in the evening which I was told could help. I feel like it is hit or miss. Any advice would be greatly appreciated. Keep up the good work with the show and website!"
Listener Rick asks: "Ben, I just started listening to your podcasts and they are very informative...thanks! My question... About 6 months ago I began training for my first triathlon. I love playing other sports like volleyball, and while I was playing I herniated a couple of disks in my lower back. The result has been daily sciatic pain.  Do you have any experience with athletes who've experience this mental and physical blow? If so, what advise can you offer to keep spirits high? What exercises should I stay away from? Which should I perform? There are many more questions I have, but I'll let you take it from here. I hope to one day be back on track for my first triathlon."
Listener Branden asks: "I'm a 20 year old male from Toronto Canada.  I have just begun cycling and spinning and loving it.  I have a question for you. 2 years ago I lost 90 lbs doing weights/ intervals and low carb (which I will never do again).  I seem to still have a little belly I love to eat great foods (healthy in fact whole grains and wheats). A friend of mine has begun a cycle of a thermogentic product "Ripped Freak" it promises to be the strongest product in North America. He has lost 10 lbs currently and I would like to lose just about that I'm 6'1 and 180 lbs my ideal personal weight would be 170 lbs. what do you think?"
Listener Chris asks: "I have a fitness and nutrition question for you.  I've dived head first into the world of competitive cycling, and have recently bumped up the intense bike workouts to 3-4 a week.  On these intense days, I have a very firm control over my eating habits.  However, I've noticed that on my easy days, I tend to get extremely hungry, and sometimes have a hard time disciplining myself to not over eat.  I notice I have more control over my eating on the tougher days, most likely because of the appetite suppressing effect of exercise.  I thought about going running on these easier days, but then thought that since running has such a high impact on the muscles of the legs, that it might defeat the purpose of taking an easy day from the bike.  Would there be any reason not to do swimming on these days to gain this appetite suppressing effect and/or increased general fitness, or is running not as bad for a competitive cyclist as dogma says.  I know the triathlete makes a way of life running and cycling, but the style of cycling tends to be a bit different between the two sports.  I wish I had more self control, but I know myself and what I have to do to control my behavior."
Listener Chris asks: "Correct my if I'm erroneous, but my understanding is that consuming some protein with carbohydrate within about 20 minutes of a workout will assist recovery time, and that stretching after a work out will tend to lead to less injury as opposed to stretching before.  Does it matter, in regard to the timing, when one might include foam rolling in the mix of all that?  I always foam roll after a work out, but I don't have any reason to do it within a consistent time after I finish working out.  Is there a window of opportunity in which foam rolling might be more or less useful than just whenever I feel like it?  It's not a big issue, but the idea did cross my mind, and I thought I might ask the expert!"
Listener Elisabeth asks: "My aim is to be as fit as a triathlete. 1. I am always falling ill at least once every month. Any tips on what supplement to take to improve my immune system and what to maybe as to my diet? 2. After not working out for over a month I need to restart my fitness base and loss 5kg. Can u suggest a simple interval training (bike,treadmill,water running,rowing) to build my CV capacity? 3. I am required to do 4 different kinds of workouts twice a week as well as 1-2 hours on tennis practice. What would you recommend i avoid doing at the same time or on the same day? ie how would you organise these in a week allowing for recovery and 1 day off?"
Listener Andy asks: "My Dad is 49 years old, and his entire life he has not been a runner.  This past summer, though, he took up running.  And he now runs a few days a week.  His longest run this past fall was about 10 miles.  Since he's begun running he's been tracking his heart rate.  And there is some worry that it may be too high, especially considering his age. On an casual 5 mile run his heart rate will easily (and frequently) reach and hover around the mid to upper 180s.  This occurs regularly when his pace is about 9-10 mins/mile.  Is this a concern?  Obviously it is well above the listed ideal max HR for someone his age.  But should he be concerned about such things as a heart attack? When he slows down to about a 12 minute per mile pace, he's able to keep his HR in the target range.  But he comments that it "seems too easy" - like he's barely even working at this pace.  My Dad seems to be in great health overall.  He is 5'7" (about 150lbs), has no health problems and leads a healthy lifestyle.  He's hoping that taking up running will make him even healthier.  But he's slightly worried about his high HR.  Do you think his HR is so high simply because he is still relatively new to running and his body will take time to undo a lifetime of "not running"?  Should he just run more slowly until his body and cardiovascular system adapt?  Is this high of a HR normal and common for someone like him who takes up running for the first time at nearly 50 years old?  What would you recommend?"
Finally, listener Judy has a call in question about doing a marathon in the build-up to Ironman.

---------------------------------------
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 interviews are with Dr. Richard Cohen and Dr. Carolyn Dean! [embed]http://www.bengreenfieldfitness.com/BenGreenfieldFitness80.mp3[/embed]

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 what you don't know about sugar, restless leg syndrome, getting rid of sciatic pain, whether something called "Ripped Freak" actually works, appetite suppressing tricks, when to foam roll, marathon before a triathlon, and excessively high heart...

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