Ben Greenfield Podcast 176

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Transcript of Ben Greenfield Podcast 176

  • 1. Podcast # 176 from In this podcast, the shocking truth about wheat with Dr. William Davis. Also: fiber and fat, ankle weights for cycling and running, the Ben Greenfield food pyramid, l-arginine for performance, juicing, shin pain, Achilles tendinitis, joint pain, and simethicone.Brock: Hello, everybody! Welcome to the podcast. Were back once again in that weird space between Christmas and New Years. And hows it going Ben?Ben: Its going well. Merry belated Christmas, Brock!Brock: Thank you very much, you too and Happy Early New Years.Ben: Thats right. For folks listening in to this podcast, of course this is the New Years episode. By the time this podcast is released, well be just a couple days out from 2012. So, its an exciting New Year coming up. And Brock, anything in the realm of fitness or nutrition that you got for Christmas that youd like to tell everybody about, any new toys?Brock: Im so well outfitted. And most of my family is so, I dont want to say clueless, but they really dont understand. So, I ended up getting a lot of gift cards. And I am really pleased that I got a couple of really good gift cards that I can go out and spend most of them on Roctane for my races. Those things are expensive!Ben: Thats a good sport though. Its one that I recommend you thats a little spendy.Brock: Yeah. How about you?Ben: I also didnt get much. But I did get a gift card for swim outlet. And so, I went and bought myself some of those fancy fulcrums that basically attach to your forearms and keep you in a high elbow position while you are swimming. I dont currently use them. I havent used them. I really dont recommend them to my athletes or in my athletes workout simply because Im not too familiar with them. But they are interesting. Im going to try them out. Ill experiment with them a little bit and see if theyd be something useful for me and the folks I coach. So, I picked up some of those. I picked up some new fins. So, those should arrive soon and should inspire my winter swimming workouts.Brock: Awesome.
  • 2. Ben: What do you think? Should we jump into this weeks special announcements?Brock: Lets do it.Special Announcements:Ben: Alright folks, so for the special announcements this week. First of all, mark your calendars for Wednesday, January 11th at six pm pacific time. Im going to be doing a live seminar. The purpose of this live seminar is to go over a brand new triathlon training program that Im releasing on January 12th literally just a few hours after this seminar. You can come to me with your questions about that program which is called tri-ripped and anything that you want to know about what it is, whats included in it, who should be using it, what level its designed for, what distance is it designed for. Anything that you want to know, you can come attend that seminar for free. And we will be live. I will stay as long as necessary to answer all your questions. And that again is on Wednesday, January 11th at six pm pacific time. Ill put a link to it in the show notes to this podcast episode, episode number 176 at And by the way, in todays podcast episode fantastic interview with Dr. William Davis about wheat and the shocking truth about wheat. So, stay tuned after the Q and A to listen in to that. And that leads me into the last thing I wanted to mention.Brock: Yeah. This is the last time this is going to happen.Ben: Yeah, probably. Yes, because we are going to start this in 2012. We are going to experiment with it and see how you like it. The majority of the folks who responded to last weeks question about whether or not you wanted to see the podcast split into two shorter episodes or yes, we would like to see a podcast devoted to Q and A. And then a separate podcast devoted to that weeks featured topic resulting in two podcasts during the week from about 40 to 60 minutes each. Now, that is something that we will try out during early 2012. Well listen to your feedback, your comments. And if you like it, well stay with that. And if not, well go back to the mondo podcast format. But either way, be prepared for that beginning in 2012.Brock: I think I only saw one person comment that they enjoyed the really long format and that was because they were doing really long workouts. And it sort of suited the workout length. But thank you
  • 3. for all your feedback everybody. It was great to get a lot of e-mails and comments on the blog.News Flashes:Brock: So, Ben keeps a long list of stuff going on at And what did you have this week that you want to talk about Ben?Ben: Just a few things Brock. First of all, rest periods between sets. Folks whove listened to this podcast for a long period of time know that it is pet peeves to see folks reading magazines, books, and talking on their phones in the gym because typically you can be doing something during your rest period between a weight training set that is a little bit more productive than that when it comes to either calorie burning or fitness or working a different muscle group. A study came out in the Journal of the International Society of Sports Nutrition that looked at rest intervals. And even though the study was actually investigating rest intervals in trained menus and creatine supplementation that was actually a little bit more interested in creatine. I was interested in the fact that they actually had two different groups. One group that was using two minute rest intervals between their sets and one group that was decreasing the amount of time that they rested between sets by 15 seconds each week until they got down to the point where theyre only resting 30 seconds between sets. And, what they found was no significant difference in training response and maximum strength between the two groups. Meaning that you can get away with resting 90 seconds left if youre currently resting two minutes and still get just as much fitness response during your workouts. And thats why Im a huge fan. For example, my wife and I were working out last night. And what we would do is between each strength training set that we did together, we would choose a core exercise or a cardio exercise and perform that while our muscles were recovering from the strength training set that we did. And so, you are basically doing something the entire time that you are at the gym. This works very well. And this research shows that its not going to hold you back much.Brock: Okay. I actually have one quick question just because last night I was doing one of the workouts that you gave me. And it actually said in the instructions, you instructed me not to super set them and to actually make sure to take 90 seconds between each one of the sets. It was a plyometric workout. So, how is that different?Ben: Ah, yes. Power is different from strength. So, the issue with plyometric workouts is that is the one instance where I do recommend rest. And the reason for that is its very easy to injure
  • 4. yourself. And its very easy to limit the amount of power that you are able to produce when youre doing a plyometric workout. And being a workout, it involves down ding, hopping, and jumping, extremely fast movements. You want to be able to recruit as many muscle fibers as possible and perform those movements as quickly as possible. So, yes thank you for bringing that up. Im actually glad you brought that up because that shouldnt be glossed over. If the goal of the workout is power or plyometrics, then rest periods actually are useful for both injury prevention as well as ensuring that you are able to produce the movement as quickly as possible.Brock: Gotcha. Cool!Ben: The next interesting thing that they came across was the fact that the more endurance training you does, the worst your resistance training results can be. And this was actually a meta-analysis meaning a study of a whole bunch of studies that examined the effects of aerobic and resistance exercise when the two are performed simultaneously. That means when you are pursuing an enduranc