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Ben Greenfield Podcast 51

Ben Greenfield Podcast 51

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Published by bengreenfield
Listen to this podcast http://www.bengreenfieldfitness.com/2009/07/podcast-episode-51-ben-greenfield-john-gilbert-answer-your-best-burning-questions-about-fat-loss-nutrition-human-performance/
Listen to this podcast http://www.bengreenfieldfitness.com/2009/07/podcast-episode-51-ben-greenfield-john-gilbert-answer-your-best-burning-questions-about-fat-loss-nutrition-human-performance/

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Published by: bengreenfield on Oct 18, 2010
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12/24/2012

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The answers to all your burning questions from podcast episodenumber 51 at  www.bengreenfieldfitness.com. 
Ben answers:
Hey podcast listeners, this is Ben Greenfield coming to you withpodcast episode number 51, and for those of you who subscribe tothe newsletter, you know that what
 you’re about to hear is a little
 bit unconventional. You may have receied an email from me just acouple of days ago that shared with you the bad news that iaccidentally 
erased this week’s topic interview on natural anti
-inflammatories and so I was forced to find content quickly for
today’s podcast. I asked for your questions, your top questions
about fat loss, nutrition and human performance and I have satdown with the best of those questions and actually going to answer
those today. Here’s the thing, y 
ou guys sent me so many questionsthat I decided there was no way on the planet that I would be ableto answer all of these myself. So I brought on my trusted assistant
over at Human Wellness Solutions and he’s the head personal
trainer at my downtown Spok 
ane facility John Gilbert. What’s up
John?
John Gilbert:
Hey guys.
Ben answers:
 
John, he’s got a degree in human metabolism and exercise
physiology from Washington State University studying to be aregistered dietician, very well versed when it comes to exercise.
That’s one of 
the reasons you work here, right John?
John Gilbert:
Yes.
Ben answers:
And knows quite a bit about fat loss and so between the two of us
 we’re going to try and answer your questions but I threw a little bit
of incentive in the pot and promised that the first question I got would get one of the brand new   www.bengreenfieldfitness.com t-
shirts and the top three questions which we’re going to answer
first
what are they getting John?
John Gilbert:
 
They’re going to be getting a free t
-shirt?
Ben answers:
 
Man, didn’t you read what I sent you? They’re getting 100 Ways ToBoost Your Metabolism DVD. So we’re giving away three copies of that so if you hear that your question was chosen and we’re
answering literally all the questions I received via email but if youheard your question was chosen for that 100 Ways To Boost Your
Metabolism DVD, you’re going to need to email me your address. You’re also going to need to email me your address if you won the
Ben Greenfield Fitness t-shirt. So you can just email ben@bengreenfieldfitness.com.So before we go on to all the
 
questions that I received, I would just like to make a couple of quick announcements.So, John what do you think? You ready to tackle these questions?
John Gilbert:
Yes I am Ben.
Ben answers:
 
Ok, remember if you have a question as you’re listening in, you can
 but I don’t know, well
John when you were reading over these questions
before we hopin
what were your thoughts on kind of the range of questionsthat we received?
John Gilbert:
Well it was pretty interesting, there were different ones rangingfrom why am I having a lower heart rate
some kind of physiological questions
to even some psychological questions of  why am I not being able to do this when I know I can so it was agood wide range of different topics really.
Ben answers:
And a lot of them pertain to fat loss or triathlon. There were a lotof triathlon related endurance ques
tions out there. So we’re going
to answer them today. But this was the very first question Ireceived. Congratulations to Nicole because you won the www.bengreenfieldfitness.com t-shirt. Email me with your
address, we’ll get that out to you.
Nicole asks:
 
Hey Ben, I’ve been charting my meals online to monitor calorieintake now that I’m not training for long
-distance events. Themost frustrating thing I find is estimating your base metabolismand how many 
calories you truly should be eating in a day. There’s
a huge amount of variance from side to side depending on yournormal daily activity level and amount of exercise. Is it worth being tested or consulting a nutritionist or is there a reliable do it yourself source for this kind of information? And relatedly, many of these sites also estimate the amount of calories you burn duringexercise which seems to be entirely arbitrary and potentially inaccurate but I know that my Polar heart rate monitor is off too,so I only use it for estimating purposes. This gets frustrating when
I’m trying to balance diet and exercise more closely. The bottom
line is good enough really good enough for using these systems for
 weight loss? I’m curious as to your opinion, thanks f 
or the podcast
and the newsletters. They’re always a good source of information.
Ben answers:
 
So I think what this question boils down to John is she’s trying to
figure out exactly how many calories she should be eating in a day 
 based on how much she’s burning and
 
there’s a lot of equationsout there. There’s a lot of things –
she mentioned the Polar, whatelse is there?
John Gilbert:
Well we in school are taught a lot of different equations and kindof averaging those equations so there are different things you cando with
that, but there’s indirect calirometry, something that we
do here at Human Wellness Solutions in Spokane and that will
 
measure the oxygen CO2
you talked about it on another podcast
 
I don’t know how specific you want me to get.
Ben answers:
 
 Yeah, that’s like the
 
gold standard. It’s a resting metabolic rate test.If somebody’s just sitting at home though and they want to be able
 
 you can’t obviously hook this thing up to you and leave it on the whole day. It’s a good way to sit in a chair for 15 minutes and findout how many calories your body is burning when you’re doing
nothing at all, to give you that base calorie count that Nicole was
asking for. You obviously don’t take the machine around the restof the week, the rest of the month so you couldn’t see how you
rmetabolism changed. You could go get a test every four weeks or
every six weeks. If you’re looking for a place to do this and you
already want to find a physiology lab or a university then the name
of the test that you’d be looking for is a resting metab
olic rate test.Usually they run about 65 to 150 dollars. In that range. But now 
they’ve got the Body Bug, the Fit Bit, The Polar Heart Rate
Monitors and yeah all these to estimate calories. How accurate do you think the equations are John?
John Gilbert:
Well it rea
lly depends to be honest. There’s the
Harris Benedict,
there’s a lot of different equations but I would say in general if you
take a lot of them and average them and then chart your progress
of weight over time, that’s going to be the best from a practical
 
standpoint but in terms of the percentage of how accurate, I don’t
know from the top of my head.
Ben answers:
 
 Yeah, what I find is if I’ve compared the equations that peoplehave come into our lab for metabolic testing and yeah they’re off 
100 calories, 200 calories here and there. If someone is forexample on a pharmaceutical drug like a depressant or a stimulant,
if they’ve taken a lot of caffeine, if they’re on a heart drug –
all
these things can affect your metabolism. So if you’re using one of 
those equations,
there is no place in the equation to say yeah I’mon a beta blocker or I drink three cups of coffee a day. So there’s alot of variables that the equations don’t take into account. So the
easy, easy way to do it and my favorite equation is one called
youmentioned John
Harris Benedict. The Harris Benedict equation,plug that in, you find out what your resting metabolic rate is and you multiply that by about 1.2. And that will give you about how 
many calories that you’re burning during the day. What it
boils
down to is if you’re using one of those Polar heart rate monitors, you’re going to get pretty good accuracy. It might be off by 10 to 15calories but that really doesn’t matter that much. 100 caloriesthere, 150 calories here… on a daily basis, yeah
 
if you’re body  building, if you’re really trying to slim down, drop from 15% downto 5%, that kind of information makes a difference. If you’re 200
lbs and you need to get down to 150, just start exercising and burning calories and approximate how many calories you should
 be eating during the day and that’ll help. So take into account
some of those extra things that you might be taking like caffeine orstimulants or pharmaceutical drugs and then also consider doing

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