In this podcast episode, whether hormones are suppressed from endurance training, what's

to do about fat legs, questioned from a 430-pound man, how any repetitions of a weightlifting

exercise gives you the best results, two bonus videos, and a bonus audio.

Welcome to the Ben Greenfield Fitness.com podcast. We provide you with free exercise, nutrition,

weight loss, triathlon and wellness advice from the top fitness experts in the nation. So

whether you're an Iron Man triathlete or you're just trying to shed a few pounds, get ready

for non-run-of-the-mill cutting-edge content from Ben Greenfield Fitness.com.

Hey podcast listeners, this is Ben Greenfield. I have a lot of listener Q and A's today, but

our featured topic for this week has been turned into a few bonus items that I've put out

there for you. So here's what they are. The first is a bonus video that I shot in my office that

shows you exactly how you can take three different exercises, put them together into a very short,

a very effective office-based workout without really breaking a sweat and hopefully without your

secretary or your boss taking much notice, but allowing you to boost the metabolism to bump up

those fat-bring enzymes a little bit and burn a few calories when you're at the office because

it actually increases productivity. You tell it to your boss if he catches you in the middle of a

workout. We're able to stop every now and then and just throw down a little bit of exercise during

your workday. The second video that I've posted in both these bonus videos are on the show notes.

This podcast, podcast number 69. Second bonus video is me in my kitchen showing you exactly how I

make what I call a green super smoothie. I show you the ingredients, show you how to make it,

and that is a snack that I use usually in the afternoon or evening when I need to satiate my

appetite, but I don't want to bump up my insulin levels or my blood glucose levels, and so

it's more of kind of a protein-based snack with a lot of vegetables in it, but doesn't taste

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