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Ben Greenfield Podcast 90

Ben Greenfield Podcast 90

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Published by bengreenfield
Listen to this podcast http://www.bengreenfieldfitness.com/2010/04/episode-90-the-crucial-information-that-you-must-know-before-you-touch-another-advil-or-ibuprofen/
Listen to this podcast http://www.bengreenfieldfitness.com/2010/04/episode-90-the-crucial-information-that-you-must-know-before-you-touch-another-advil-or-ibuprofen/

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Published by: bengreenfield on Sep 16, 2010
Copyright:Attribution Non-commercial


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In this podcast episode: what you must know about anti-inflammatory drugs, losing fat with mini fasts, walk/runprotocols during a marathon, exercise during the HCG diet,
is it okay to eat anything you want if you’re staying lean?
Omega 3-6-9 blends, triathlon wetsuits, eating dates duringexercise, sockless shoes, carb cravings at night and some book recommendations from yours truly.
Hey podcast listeners, this is Ben Greenfield and I’m going to
start right off by giving you a very cool tip based off someresearch that just came out. Now this study was justpublished in Medical Hypothesis, and the title of the study 
 was “A Mini Fast with Exercise Protocol for Fat Loss.” So if 
 you think you ever might need to shed a few pounds quickly,this is a good one to listen to. Basically they had 27 subjectsthat participated in the study and during every single day,during every 24 hour period, the subjects were instructed to
have a 12 to 14 hour fast. Now remember the time that you’re
sleeping can be included in those 12 to 14 hours. Now atsome point during that fast, they had to do 45 minutes of aerobic exercise. Whatever, go to bed at 8 pm
sorry, not 8
pm. Most of us don’t do that. Go to bed at 10 pm, get up at 6am, so you’ve got eight hours under your belt. Y 
ou do 45minutes of exercise and then you wait until about 11:30 noonto eat. Now the people who did this protocol for 12 weeks,they saw an amazing 25% reduction in their fat mass. Not just their weight, but their fat mass. And they also saw a 25%reduction in their fasting insulin, and for any of you who careabout pre-diabetes, about your insulin levels, about your
hormone levels, that’s pretty huge. And so I am not
recommending that you go out and every single day startdoing this mini fast like the people in the study did. But if 
 you’re listening in and let’s say you’re one of my clients and
many of you who are on weight loss protocols
you know that I have you doing this aerobic exercise protocol where
 you get up after you’ve slept all night without e
ating anythingand you do aerobic exercise for 30 to 60 minutes. Based off the results of this study, it would be okay if you waited a little
 while to eat after that aerobic exercise session. If you waited
let’s say you finished that session at 8am, that
might be a
 breakfast skipping day. I don’t think that from a long
-termadherence standpoint you could do this all the time, but say on a Saturday and a Sunday you do an unfed aerobic sessionafter an overnight fast
great way to shed weight quickly if  yo
u’re trying to lean down for a marathon or triathlon, same
case. You might want to throw in a couple of these sessions.Now remember it can be hard on the body to constantly be
calorie depleted but ultimately if the results that you’re
looking for have anything to do with weight loss or insulinstabilization, this looks like a great strategy to throw into themix. So there you go.
Now in today’s podcast, really good interview with Dr. Roby Mitchell who’s been on the podcast before and today he’s
going to talk about a subject I know many of you have asked
me questions about before and that’s anti
-inflammatories.Specifically things like ibuprofen, aspirin, Advil
are they healthy? Are they unhealthy? Do they really kill thousands of people a year like some Web sites and publications wouldhave you to believe? Are they just sort of unhealthy? Should
 you take them while you exercise? We’re going to answer allthose questions with Dr. Mitchell. We’re also going to talk 
about natural alternatives to things like ibuprofen if you just
don’t want to put that into your body. We’ve also got a bunch
of listener questions. Lot of questions today having to do
 with triathloning and marathoning probably because it’sgetting nice outside. It’s spring and people are starting
amp up for those activities. So we’re going to jump straightinto today’s content after just a couple of special
So last week, you may have
if you listened to podcastnumber 89
noticed that the Body Transformation Club best question of the week was not actually announced during
the podcast but don’t worry, I have chosen the best question
today. And remember if you have the best question of the week, you get a free month of membership to the Body Transformation Club. So the first question for this week comes from listener Tina.
Tina asks:
I’m training for my second Ironman. The run holds the most
challenge for me with my lack of experience and GI issues. Iplan to use the Galloway method. My question is whatdistance length versu
s walk time should I use? Presently I’ve
 been training by running one mile and walking two minutes.Should I always train the same distance versus time on my long runs or should I change it?
Ben answers:
For those of you who aren’t familiar with the Gallo
method, essentially it’s the idea that marathoners can get
good results by incorporating run/walk protocols with the walks allowing you a little bit of a feeding or drinking window or an opportunity for your core to cool down. Now there are various ratios that Galloway actually recommends.
I don’t know if you’ve come across these ratios, Tina, but basically for someone who’s running an 8 minute mile, you
 would run 4 minutes and then walk about 30 seconds. If 
 you’re running a 9 minute mile you would run
four minutes
and then walk about a minute. If you’re running a 10 minutemile, it’s a 3:1 run/walk ratio. A 12 minute mile is a 2:1
run/walk ratio and as you can guess, the idea is that the
slower you are as a runner, the more time you’re going to
spend on
the walking because it assumes that you’re that
much less fit or that much less experienced. Now for some of the Ironman and half Ironman athletes that I work with, I doincorporate this protocol. And what we generally do is about10% or so of the actual
day is spent walking. And it’s very,
 very fast walking. And basically we do it only during the
feeding cycles. So essentially, if you’re running a half 
Ironman, there might be four cycles during that race where
 you’re walking quickly for 60 seconds. The co
re temp comesdown a little bit. Those are also your opportunities to drink alittle bit of water, eat a gel, do the things that you might kindof choke on or interrupt your breathing pattern if you tried todo them while you were running and then you just gostraight back into your running gait. Mentally, you really 
have to get used to running after you walk because it’s very 
easy to just keep on walking just a little bit longer and a little
 bit longer and before you know it, you’re losing a lot of time.
So with you running a mile and then walking
I believe you
said that you’re walking 2 minutes –
let’s say that you’re

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