July 11, 2012
Click here for the full written transcript of this podcast episode.
July 11, 2012 – the 200th free audio podcast: How Vitamins And Supplements Are Made. Also: is frozen yogurt healthier than ice cream, the best way to soak grains, how to use CoQ10, how to maintain flexibility, synthetic vs. natural supplements, how much should you exercise, what is “earthing”, bad workout days, how to run hills, should you ever have an energy drink, vegetarian omega 3 fats.
Have a podcast question for Ben? click Ask a Podcast Question at the bottom of this page, Skype to “pacificfit” or scroll down on this post to access the free “Ask Ben” form.
If you have trouble listening, downloading, or transferring to your mp3 player just e-mail [email protected]. Also, 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!
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News Flashes:
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- In real science, Fit2Fat2Fit is a BAD idea for visceral fat, lower body fat, & leptin sensitivity.
- This headline probably should read: Got COW'S Milk?
- Increase your VO2 max by taking fish oil & getting rid of vegetable oils.
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Special Announcements:
Go to www.audiblepodcast.com/ben – to get your free Audiobook today.
Ben is now using an Omni Blender – (50-400% less expensive than a Vitamix!) and Jessa and Ben recently shot two videos: How To Make Gluten Free Waffles and How To Make A Mexican Mocha.
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The new intro music – is from Brock Skywalker‘s song Blue Satin Jacket which is available on iTunes or at CD Baby.
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Listener Q&A:
As compiled and read by Brock, the Ben Greenfield Fitness Podcast “sidekick”.
If you see your question below, be sure to send an email to [email protected] to claim your FREE BOOK. You can choose between “Get Fit Guy's Guide to Achieving You Ideal Body” or KC Craichy's “Super Health” diet book. Which we talk about in Episode 139 and 140.
Audio Question from Danny:
Which is better for a relaxed day with the kids, Frozen Yoghurt or regular Ice Cream?
~ In my response, I mention our coconut ice cream recipe.
Audio Question from Scott:
He really enjoys baking bread, all from scratch and no processed flower. He uses a soaking process called “Pre-fermentation”, where you soak the ground grains. Is this the same as soaking them prior to grinding?
~ In my response to Scott, I recommend the book Nourishing Traditions. I also mention my podcast with Dr. William Davis.
Audio Question from Dwayne:
He currently takes CoQ10, 10mg a day. Is there a benefit to taking more than that or to cycle it?
Audio Question from Trisha:
She and her husband are runners who do Tia-Kwan-do. When they ramp up for a race, they feel like they are losing flexibility. Why and how is that happening and how can they counteract that?
~ In my response to Trisha, I mention these exercises.
Audio Question from Sandy:
Ben has spoken against birth control pills but recommend Vitamin D supplements. Why is the synthetic hormone Vit D ok when the other is not?
~ In my response to Sandy, I recommend the book “Sex, Lies & Menopause“. Also the Lady Comp Fertility Monitor.
Audio Question from Brandon:
Exercise frequency – how much is appropriate just for looking good and being fit? Should you exercise every day? If so, how do you adjust the intensity/duration to not overdo it?
Audio Question from Andy:
What is earthing? Was his dad right when he told him as a child to “go rub some dirt on it” when he got hurt?
~ I my response to Andy I mention: Thermographic grounding images, Sleeping grounded study, Immune system grounding study, Circadian Rhythm Study. I also mention Grounding Mats.
Audio Question from Bad Workout Guy:
Do you ever have a bad workout day? Out of breath, tired, have to stop to get some air, even though it is the same workout you have done before with no issue.
~ In my response, I mention Restwise. I also mention the emwave2 for tracking heart rate variability.
Audio Question from Stephan:
Hill Training. Running for a couple years. Endurance is getting good and pace is picking up. Training for a marathon in the fall. Hills always wipe him out. Struggles with them every time. Do you have any tips on how to attach hills? Stride, technique, strength training?
~ The Wildflower Hill Running tips.
Audio Question from Sara:
How and why do sports energy drinks (Red Bull, Rockstar) work? How bad are they for you? Is it ok to have them every once in a while?
Audio Question from Sam:
He has a question about getting Omega-3 as a vegetarian. What's the highest dose he should get at one time to get the most benefit? Should he spread it out over the whole day or get it all at once?
~ In my response I mention www.EnergyBits.com (use 10% discount code BEN)
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!
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I will definitely download that Podcast and play it on my music player gadget. I can now have an idea if not that exact on how my vega one vitamin is made.
Hey Ben whats your take on the Omni blender vs. the Vitamix ? I was just about to buy the vitamix when I saw this post.
For the freaking price and performance of Omni, you CANNOT go wrong. We are totally digging it: http://pacificfit.net/items/omni-blender/
Walking, lifting heavy things, sprinting once in a while… you're sounding like somone else in the healthy blogosphere.
Ha! At least I was blessed enough to learn it from guys like Art before I was 40…;)
I didn't get it till after cancer at 54. Luckily, I sort of did exercise properly (by default) for the first 45 years. Diet was a bit… late.
Hi Ben,
Hi Ben,
I found the info at the beginning of the podcast (re the effect of yo yo dieting on the number of fat cells) really interesting.. I've not heard this discussed before. Do you have any suggestions for where i could go, to found out more about the science around this topic?
Oh and congratulations on your 200th episode and thanks as always for the amazing content!
Angie
Sure this should fill up your geek out time:
Della-Fera MA, Qian H, Baile CA. Adipocyte apoptosis in the regulation of body fat mass by leptin. Diabetes Obes Metab. 2001 Oct;3(5):299-310.
Jensen MD, Sarr MG, Dumesic DA, Southorn PA, Levine JA. Regional uptake of meal fatty acids in humans. Am J Physiol Endocrinol Metab 2003;285:E1282–8.
Löfgren P, Andersson I, Adolfsson B, Leijonhufvud B, Hertel K, Hoffstedt J, Arner P. Long-term prospective and controlled studies demonstrate adipose tissue hypercellularity and relative leptin deficiency in the postobese state. J Clin Endocrinol Metab 2005;90:6207–13.
Marin P, Rebuffe-Scrive M, Bjorntorp P. Uptake of triglyceride fatty acids in adipose tissue in vivo in man. Eur J Clin Invest 1990;20:158–65.
Martin ML, Jensen MD. Effects of body fat distribution on regional lipolysis in obesity. J Clin Invest 1991;88:609–13.
Skurk T, Alberti-Huber C, Herder C, Hauner H. Relationship between adipocyte size and adipokine expression and secretion. J Clin Endocrinol Metab. 2007
Spalding KL, Arner E, Westermark PO, Bernard S, Buchholz BA, Bergmann O, Blomqvist L, Hoffstedt J, Naslund E, Britton T, et al. Dynamics of fat cell turnover in humans. Nature 2008;453:783–7
Tchoukalova YD, Votruba SB, Tchkonia T, Giorgadze N, Kirkland JL, Jensen MD. Regional differences in cellular mechanisms of adipose tissue gain with overfeeding. Proc Natl Acad Sci USA 2010;107: 18226–31.
Wow… Thanks Ben!
Hey, Ben, what are your thoughts on taking ubiquinol instead of CoQ10 if you are over 25. I've read some studies that show it is more effective. If ubiquinol would be better would you recommend still taking between 200-300 mg daily? Thanks!
CoQ10 comes in two forms – Ubiquinone and Ubiquinol. Ubiquinone is more common and widely known because it is the form most commonly sold in supplements. When consumed, it is actually metabolized within our bodies where it becomes Ubiquinol.
Ubiquinol is the strong, antioxidant form of CoQ10. When purchasing CoQ10, if the bottle doesn't mention which form it is, Ubiquinone or Ubiquinol, it is usually Ubiquinone as this is the cheaper of the two forms to actually make.
If you're young and healthy, you can absorb ubiquinone version just fine, and can do 200-300 mg of Ubiquinone once daily. But if you're 70+, ubiquinol may be more absorbable.
I have been taking birth control pills for 20 years. After so long, would it still be a good idea to stop. I am 41. Is there anything that would help minimize the effects of stopping them? I have heard that mood swings and skin breakouts can happen once stopping.
Amazingly, once you stop taking the pill, the hormones are out of your body usually within a couple of days. It does not matter how long you were on the pill, from 10 weeks to 10 months to more than 15 years, your body will still be rid of the hormones within a couple of days.
But if your body is used to the hormonal balance you've BEEN maintaining, I would use a Chinese Adaptogenic Herb complex like TianChi to stabilize your mood when you stop…