Click here for the full written transcript of this podcast episode

In this free, November 18 audio episode, listener Q&A's on whether hormones are suppressed from endurance training, what to do about fat legs, question from a 430lb man, how many repetitions of a weightlifting exercise gives you the best results, and TWO bonus videos!

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Featured Topic: This week's featured topic includes TWO bonus videos! Bonus Video #1: Ben demonstrates a very effective and short workout that you can do in your office!

httpv://www.youtube.com/watch?v=w7ATrQPSwfE

Bonus Video #2:Ben demonstrates to make a green super-smoothie (great for fat loss or nighttime snacking)...

httpv://www.youtube.com/watch?v=t7NxXUNrHc8

Bonus Audio: Click here to download a recent audio interview that Ben did about his 7 Keys to Training For Ironman With Minimum Time Commitment

Listener Q&A:

Listener Greg asks: "Hi Ben, I've recently found your extremely interesting podcast. Thank you. Especially interesting was this last podcast as it is a topic near to me these days.I live in Canada and am what you call a serious hobby endurance athlete. I am 31, been doing endurance sport for 18 years. The first 12 years I competed as an elite cyclist. At 25 I quit this and started running marathons. I do it as a hobby, but 236 is my pr. In the past 5 months I have my blood tested 4 times and each time has shown low testosterone (aver 5.5 nmol/L) and also LH (aver 1.0 IU/L). I live in Canada so things move slow, I see the endocrinologist next week, where I expect him to schedule a mri as i understand this could be pituitary related. My question is, I know our hormonal system can be suppressed with endurance training. Can there be long term effects? I've taken this year the easiest in years (nagging injuries)so have not pushed it at all. Could the non recovering injuries be related as well to the low testosterone? Any suggestions on directions, questions to ask? Thanks a lot."

Listener Miguel asks:"My name is Miguel and I'm 19 years old. I live and train in Lisbon, Portugal. I am a student in University and I am also a triathlete. As you know triathlon training requires much of my body and I have to eat lot of carbohydrates, proteins and fat. However, to perform better in future races I would like to lose some body fat percentage. It happens that I am skinny on my chest and abdominal area but fat on legs and butt so when I cut some calories I loose only fat on the abdominal area and not on legs and sometimes when I do that performance in training is worse. I weight 61kgs and measure 177cm. What would you recommend me to do?"

Listener Jon (430lbs) asks: "I got out of the Navy in 1998, I weighed 205 lbs stood 5 foot 10. I have a large frame for my size. I had a problem adjusting to civilian life and developed depression. Since I was a little kid, I have had Sleep Apnia. It never manifested itself until I got bigger. I am not sure when I went so far down hill but I got there. I used to be a gym rat, loved to run and have fun, etc. but now I can barely walk. I don't want to do the lap band thing. In 2007 I almost died and wound up in the hospital, I also developed cellulitis or lymphedima depending on which doctor you ask. So when I get sick my leg gets infected and blows up requiring a 3 day stay in the hospital requiring alot of meds. I have figured out what medication and just ask for a running prescrip[tion so if I do feel sick I take some to keep the leg under control. Anyway I am telling you all this because I have 3 kids and a wife, I would like to be here to see them grow up. I need help. I have a total gym... I don't even think about going to an actual gym because people look at me like a freak because of my leg enough just walking around. Lately my back has started to bother me and so has my left knee (the side of the infection). Anyway, I mentioned earlier that I had gone into the hospital, well they hollowed out my throat taking out the uvela and tonsils, since then I do not have trouble sleeping. Before my blood pxygen count going to my brain was around a 35 now it's like a 95 or better, so now that I am awake and more alert, I can concentrate on other things. I want to get off my ass and get moving, but I have been dormant so long it is really difficult. Long story short, I downloaded your e-book and now an writing to ask for any advice."

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Special Announcements:

1) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends!

2) The new BenGreenfieldFitness cycling shorts and jerseys were released this week to a select group of triathletes and cyclists! If you are interested in getting in on the next order, which will be triathlon shorts with a triathlon top (pictured at right) simply e-mail ben@bengreenfieldfitness.com to be added to the next order, which will be placed by November 15. Here's what some athletes have had to say so far:

Stephen says: "These Kits are sweet! Comfortable, light weight with and the shorts have high quality pad. Out of all my gear these kits are by far the most comfortable."

Scott says: "Ben, Just got my Pacific Elite Fitness cycling jersey and shorts. Let me just say, I am an extremely picky shopper when it comes to cycling gear. Out of all the dozens of jerseys and shorts sitting in my closet, I have a new favorite that I will undoubtedly wear every time I go riding. It is true to its size, fits greats and is the most comfortable jersey I own. Plus, it looks awesome! Thanks again!"

Ken says: "Hi Ben, Thanks for the cycling jerseys and shorts. Very cool! All we need now is a full tri-kit with arm, leg warmers, hat, vest, jacket and tri-suit! Thanks!"

httpv://www.youtube.com/watch?v=Kwt136vOhRU

3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you.

4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here, or by clicking on the video below:

httpv://www.youtube.com/watch?v=GmUSi7b2cNY

5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list.

That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on Electrical Stimulation Devices, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we’ll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.

See omnystudio.com/listener for privacy information.

WFC - Real Madrid : Benzema, Bellingham, Havertz, été bouillant ?