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#264: The Truth About Vitamin D, How To Squat Better, Fast Muscle Gain Tips & Much More!

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Do these squats make my butt look awesome?


Click here for the full written transcript of this podcast episode.

Dec 18, 2013 Podcast: Natural sunlight replacements, how to fix heel whip in runners, how to squat better, fast muscle gain tips, do calf sleeves help, what is the best workout gear, and why Africans win marathons.

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Listener Q&A:

As compiled, edited and sometimes read by Brock, the Ben Greenfield Fitness Podcast “sidekick”.

Natural Sunlight Replacements

Anne says:
She recently moved into a new office space that does not get much sunlight. Is there a sunlamp, supplement, or anything else she should take or do to minimize the negative effects of not seeing much sunlight during the day?

In my response I recommend:
-Blue Light boxes such as Nature Bright Sun Touch or Omega SAD Light Therapy Device (look for 10,000+ lux)
-Vitamin D Supplementation at 2000-4000IU/day 

How To Fix Heel Whip In Runners

Celia says:
She is wondering what exactly is a medial heel whip and what are some of the mechanics behind it? What can she do, without spending a bunch of money getting her gait analyzed, to remedy it?

In my response I recommend:
-This video on Exercises To Correct Heel Whip
-Swim, bike or run video analysis with Pacific Elite Fitness

How To Squat Better

Eric says:
He wants to improve his squat. He saw the video of you in a speedo and goggles doing a very deep squat and wants to know how to achieve that… is it the goggles?

In my response I recommend:
-My article on increasing mobility
-Kelly Starrett’s Supple Leopard book
-Rumble Roller Foam Roller

Fast Muscle Gain Tips

Joe says:
Joe is having trouble gaining weight and size. He has always been on the skinny side and he would really like to bulk up and put on some good mass. He is 5’10″ and weighs 155lbs.
Todd says:
He is a very active, 46-year-old, 158lbs pretty active, works all day, does hot yoga 5 days a week and wants to put on 8 pounds of muscle. He rarely has time to eat enough to gain weight. Wants to know what exercises he should be doing at the gym (has limited time) and is wondering what he should be eating, when he has time to eat (he has Bulletproof Coffee every morning).

In my response I recommend:
-The Mass Gain Program that Brock, myself and other endurance athletes are using to put on muscle
-This Muscle Gain Pack
-These metabolic rate calculators

Do Calf Sleeves Help?

Nicki says:
She has seen a lot of people wearing calf sleeves for running and is wondering if there is any research that shows any benefits from them? What do you think of them?

In my response I recommend:
-110% Compression Gear (use 10% discount code GREENFIELD for free shipping)

What Is The Best Workout Gear

Robert says:
He wants to get in shape but with all the stuff out there today, he is wondering about which machines, free weights or kettle bells you favour? He has heard you mention Medex before but what else do you like?

In my response I recommend:
-GymStick-FIT10-MostFit Suspension Strap
-Mini bands
-Stability Ball
-Elastic Exercise Tube
-Adjustable Dumbbells
-Elevation Training Mask and/or Powerlung
-Weighted Vest

Why Africans Win Marathons

Sol says:
The Kenyans (Moroccans and Ethiopians) keep sweeping the New York City Marathon on both men’s and women’s divisions. Everyone has their own opinion about what makes Africans marathon winning machines and would like to know our opinions.

In my response I recommend:
-This “Cut & Run” podcast from RadioLab


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2 Responses to “#264: The Truth About Vitamin D, How To Squat Better, Fast Muscle Gain Tips & Much More!”

  1. vegpedlr says:

    In five years of listening to the podcast that answer to the Kenyan question was the worst ever. It all boils down to thin ankles and circumcision!? The Kalenjin dominate, but many great Kenyan runner are not Kalenjin. Ethiopian and Morroccan runners are never Kalenjin. What about the Ugandans and Tanzanians? Same genetics. Are Kalenjin the only ones with thin ankles? Did they measure those thin ankles across the whole population, or only champion runners?

    Circumcision!? Seriously!?
    That ritual is common throughout Africa. Nelson Mandela went through it. He didn't go to the Olympics, he went to prison.

    The Tarahumara have been phenomenal runners for hundreds of years, while the Kenyans have only dominated for about thirty. The Tarahumara do not have Kalenjin genetics. I don't know about their penile practices.

    Instead of focusing on the social factors and the simple fact that they are motivated and train like beasts, you ignored it. There are a lot of factors in the Kenyan success, you picked the least important by far, and in doing so trivialized all their hard work and sacrifice.

    That podcast link? Despicable. I expected them to be reciting Rudyard Kipling's "White Man's Burden" at the end.

    The Kenyans have earned their success through hard training and a focused lifestyle.

  2. jensgottarun says:

    In response to the compression reply, Meb Keflezighi- who won the New York Marathon in 2009 and also placed 4th in the 2012 Olympics, wears CEP compression. You failed to mention CEP even though they are the only medical compression company that makes sport compression socks and they have a lot of research to back up their claims. I've been wearing CEP for 6 years-way before it looked even slightly cool, and can personally attest to the benefits of compression from a muscle soreness stand point, as well as increased recovery and blood flow. I don't think there is another compression company that can make those claims, which is why CEP is the number one brand in sport compression.

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