News Flashes – Follow Ben on Twitter for more… Can you build muscle and lose fat at the same time? Yes, BUT it requires a crapola of protein intake (1.2-1.6g/lb) and lots of good sleep: Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?...10:53 Why athletes should eat more carbs at night (to help sleep), along with high tryptophan proteins, and much more: The Impact of Dietary Factors on the Sleep of Athletically Trained Populations: A Systematic Review...18:13 Paraxanthine is a good alternative to substitute to a late-in-the-day coffee Evening consumption of high glycemic index carbohydrates allows for serotonin release and melatonin production Ben's giant batch of "Sleep Yogurt" Yikes..."The Truth About Natural Flavors in Sparkling Water": The Truth About Natural Flavors in Sparkling Water (for reasons like this, I typically just stick to adding organic stevia such as Omica Organics to unflavored sparkling water such as Pellegrino or Gerolsteiner)...28:22 Why Dr. Cate getting terrible headaches after drinking flavored sparking water "Natural Flavors" includes a category called FMPs, or Flavors with Modifying Properties Do antioxidants really blunt hypertrophy? The evidence isn't as conclusive as you may think: Antioxidants for Lifters: A Review of the Evidence - excellent article via @strongerbyscience...42:26 The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide: The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide (berries and coffee are off the charts!)...48:11 Episode sponsors: Organifi Gold Chocolate: A superfood hot chocolate healthy enough to drink everyday. It was formulated to deliver the same amazing benefits as Gold, but with a delicious chocolate flavor to help curb those holiday cravings. Go to organifi.com/Ben for 20% off your order. Haelan 951: Haelan 951 is a concentrated, nitrogen-fermented beverage made from organic soybeans grown in the mountains of Mongolia. Go to haelan951.com/BEN and use the promo code BEN to get free shipping. Timeline Nutrition: Timeline is offering 10% off your first order of Mitopure. Go to timelinenutrition.com/ben and use code BEN to get 10% off your order. Water & Wellness: Use code GREENFIELD to save 10% on all orders. Go to WaterAndWellness.com/Greenfield. Kion Aminos: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Go to getkion.com/bengreenfield to receive 20% off monthly deliveries and 10% on one-time purchases. Ben Greenfield Coaching: Personally vetted and trained by Ben Greenfield, these coaches will personalize your diet and lifestyle, and get you looking and feeling your best. Head over to BenGreenfieldCoaching.com to learn more today.