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Podcast #48 from http://www.bengreenfieldfitness.com/2009/06/podcast-episode-48-the-answer-to-17-open-water-swim-questions-that-you-should-probably-ask-your-swim-coach/ Introduction:
In this podcast episode from  www.bengreenfieldfitness.com:  open water swim tips, tricks and tactics; Chia seeds, peanut butter, insulin spikes, fasting for weight loss and one very interesting natural remedy for fixing a knee injury.
Ben:
Hey podcast listeners, this is Ben Greenfield and I
’m very excited about today’s topic
 
–
special topic
–
especially for you triathletes out there because I managed to get one of thetop open water swimmers in the United States if not the
 world on the show, and you’re going to learn more about thisguy, what he’s done and you’ll also get a c
hance to get insidehis mind and hear what really works in the open water froma true open water swim expert. We have some great Q and A today primarily on nutrition issues, fasting for weight loss,Chia seeds as an Omega 3 fatty acid source, some of the truthabout peanut butter, what happens to your insulin after you work out and you eat and a few special announcements, onein particular about holistic fueling for Ironman triathletes.
So we’re going to go ahead and move on to this week’s
content from  www.bengreenfieldfitness.com,but before we do let me mention also for you endurance athletes, youtriathletes out there listening to the show 
–
Ironman Coeur
D’Alene is this weekend, June 21
st
. That’s a Saturd
ay. If 
 you’re a fan of the show and you’re listening in, then send me
an email  ben@bengreenfieldfitness.com.If you have any last minute questions about pacing, nutrition, hydrating, raceday logistics
–
 
I’
d be happy to arrange a time to actually meet with you because I now have some offices over at Coeur
D’Alene and will be over at the Ironman Coeur D’Alene race
expo almost every day from Thursday all the way through to
the race and even if you don’t have questions and you’d just
like me to come cheer you on at the finish line, I will be atthat race from 7am all the way through to midnight and would love to help you get across the line. So just email me ben@bengreenfieldfitness.com. 
 
 
This week’s first question comes from Listener Scott and
Listener Scott has a rather lengthy two-part question. He
says…
 
Scott asks:
Brad Pilon has a popular e-book out called Eat Stop Eat in which he presents several studies showing the benefits of short term intermittent fasting, especially for fat loss. Have you read very much on this topic, and do you have any opinions about it?
 
My second question involves post workout nutrition afterstrength training and fat loss. I have read a few blogs thatdiscourage the use of it when attempting to lose fat due tothe spike in insulin that the post-workout meal causes. They state this may lead to fat storage since any leftover caloriesnot utilized to replenish muscle glycogen would be stored asfat.I know you are a fan of low to moderate glycemic indexfoods.
I’ve been incorporating a whey supplement and piece
of fruit after my strength training sessions, both of which are
going to cause some form of insulin spike I’m sure,
 but arelow GI foods.
I can’t see how supplying my body with a
serving of protein and carbohydrates after a lifting session,especially when they are low in calories, are going to bedetrimental or encourage fat storage if my muscle glycogenlevels are low or even depleted.
 
I also realize there are different approaches to strengthtraining when trying to lose fat versus gaining lean mass. Ifeel there is significant research to support the idea you canlose fat while building or maintaining lean muscle or lean body mass. So, if you are lifting to encourage increases inmuscle or lean mass, incorporating cardio for fat loss, andmaintaining a diet with a caloric deficit to encourage fat loss while providing your body with all the nutrients it needs,should
n’t you be able to burn fat and gain/maintain muscle
 at the same time?
Ben answers:
 
Let’s go ahead and reverse back up and go to the first part of Scott’s question about fasting for fat loss or short
-termintermittent fasting. Now first of all, short term intermittentfasting means that there are certain days of the week where
 you literally don’t eat anything at all with the idea that the
 body is going to tap into its fat stores or its fat reserves if you
aren’t eating anything at all. If we go back and loo
k at most
 
of the cultures for the past thousand years, there is someelement of fasting that typically goes hand in hand withreligious practices and sometimes that is a complete fast.
Sometimes it’s a fast from certain types of food. Like the
Mediterranean diet I believe has over 140 different days of 
the year where they’re not eating a lot of cholesterol ladenfoods because they’re not allowed to have things like meat,eggs, dairy, things of that nature. It’s my personal opinion
that that is more of a factor in the reduced risk of heartdisease in the Mediterranean diet and that is not just because
they’re eating olives and olive oil and avocadoes andeverything like that. It’s that they’re avoiding a lot of high
calorie foods many days out of the year for religious orcultural fasting reasons. Now in terms of short-termintermittent fasting, I personally do not utilize it in thenutrition plan for the people that I work with, and the reasonfor that is this. When you are fasting and you are eating zeroc
alories in a day and all you’re doing is drinking water, it is
 very difficult to commit yourself to exercise on that day.Furthermore, the following day you can feel kind of blah,kind of under the weather because your body can be very carbohydrate or glyc
ogen depleted and again you’ll have a
difficult time working out that day as well. Now my entire workout, lifestyle, nutrition philosophy for the clients with
 which I work is that we’re attempting to build lean toned
tight athletic coordinated bodies, at the same time that welose fat. And fasting is not conducive to the daily consistent
physically active that’s necessary to achieve that. Now there
are some cases where there would be an exception to that.For example if everything has just not worked for someone
and we’re going to try a severe caloric restriction just as a last
ditch effort
–
 
that’s where fasting might come in. However,
for a physically active person, you got to be very careful withfasting just because of the huge reduction in energy thatresults and the potential for just suppressing immunesystems, suppressing energy especially for people who areendurance athletes, who are exercising a lot. So, fasting doeshave its health benefits. It can help you mentally. Give you alot of self-control. It can help you dip into your fat reserves.
 You just need to be aware that you’re not going to have a lotof energy when you do incorporate fasting and it’s not a realfun way to lose weight. I’m sure that you could get someresults though with it. It’s
 just not part of the program that Iuse.
Now the next part of Scott’s question as far as post
-workoutnutrition and the insulin spike
–
what it comes down to is
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