21 Ways To Become Boundless, Upgrade Your Brain, Optimize Your Body & Defy Aging

On this episode of the Ben Greenfield.

Fitness Podcast, think back to what you like to do when you were a kid. Think back to what makes time go by super fast right now, what puts you in the zone, crazy things like that. You know, what was the number one thing that caused my blood sugar to stay regular during the whole day? Like, like until like 6pm Like, I would go down to 50 something into having a boundless body, which I was like, I was just hardcore. The boundless body, right? For years and years. But I wasn't paying attention to the two other things, which would be health.

Performance, nutrition, longevity, ancestral living, biohacking, and much more. My name is Ben Greenfield. Welcome to the show. Welcome to the show. You are about to hear a keynote talk that I gave at an event called Biohack the World in New York City. It was a ton of fun. We had a fantastic number of questions. After the presentation, I'm giving you both the presentation and the questions and a link to the resources page for the presentation, a downloadable PowerPoint PDF of the presentation and everything that I mentioned in today's podcast. I'm going to put links for, for you if you go to BenGreenfieldFitness.com assemblage because the place I spoke at was called the Assemblage. Really cool place in New York City. BenGreenfieldFitness.sl assemblage A S S E M B L A G E BenGreenfieldFitness.com assemblage enjoy the show and remember, all your show notes are at BenGreenfieldFitness.com assemblage.

I thought tonight we have the book here, but I wanted to talk about some of the things that I thought were really, really especially interesting in the book that we could generate some cool discussion around and walk you guys through some cool key concepts. I love to teach. I love to teach like that I wake up every morning, I get to learn cool shit and tell people about it. And that's just like, that tickles my pink every day when I wake up, if I can do that. And I think everybody, everybody should have a purpose in life. And that purpose in life should include loving other people with your purpose. Like figuring out how you can take whatever it is that you might happen to for some random reason, be naturally skilled at and figure out a way to help other people with it. And that's, that's just what I love to do. So any way that I can help you guys, I'm just, I'm super happy. And tonight's Casual. Have a great time. Get completely toe up on chaga or whatever crap they have over there that doesn't have alcohol. And we'll all go to the Irish bar downstairs afterwards. Yeah, Ribeye. Some whiskey anyways, though. For now, though. All crackers and mushrooms anyways, though, so I should get going because we got, I, I, I have a lot of stuff I want to tell y', all, and then we'll have a Q and A afterwards. So I won't take, Sometimes I take questions while I'm talking. We'll save them for after. So just if you have a question to save for later. That way 18 billion hands don't go up when I talk about shoving laser lights up your nose or something. So, so, yeah, as was already alluded to, I, yeah, I've always been into physical culture. Which one do you think is me on this photo? The middle. Right, Right. The right, like, like the right of the photography. I'm, I'm, I'm this guy. I'm this guy. And it's kind of funny because, because I, when my, when I got married, I was a bodybuilder and my wife used to just lay bed, watch me pose in front of a mirror for like 20 minutes every night because you had to do your, you do your show, right? So I'd be doing just, you know, full body cramp. And you can see I started at an early age and I went to, this is the beautiful University of Idaho campus where I studied the physiology and the biomechanics and just love this stuff. I've always, People ask, how'd you get into this? And I'll have some sexy, wounded healer story. I've just always, always loved this stuff. Always been to the physical culture and outdoors and, you know, eventually after I met my wife, who's a farmer and rancher and was like, you know, slaughtering pigs in our garage, I started to get into, you know, nutrition and how to make your own food and hunting, fishing, and all these things that bring us in closer connection to the sustenance that we're fueling ourselves with. But, you know, early on, it was a lot of exercise stuff, a lot of fitness stuff, and I did, I did bodybuilding. You can see every other shot. I promise I'll just put photos up.

Of me with my shirt off.

But bodybuilding was like the original biohacking. I don't know if you'll know this, but, like, if you go into the old bodybuilding forums, I mean, everybody was doing all this stuff way back in the day. It's like there's a few sectors, bodybuilding and European soccer and Silicon Valley execs, and there's a small subset of people who were early adopters of biohacking. And now it's cool because in the information age, we're getting, you know, trickle down, trickle down biohacking information. And when I say biohacking, it can be a silly term sometimes because the original biohackers are, you know, they were grinders. They treat their bodies as wetware. They put hardware in chips and compasses and, you know, electrodes in the ears and all sorts of stuff to enhance the body. And now, you know, we make ourselves a high fat smoothie with 8 tablespoons of coconut oil called biohacking. I call it cooking diarrhea. Ultimately, you know, we've got access to a lot of cool information now, which I think is great. But originally I was delving into this stuff in the deep underground, dark world of bodybuilding. And then I got into the next most unhealthy sport on the planet, Iron man Travel, for like 10 years. And, you know, and the whole time, the whole time, like, I swallowed the line and sinkers I thought was fit and I felt good in spandex and I could ride my bike really fast. But I, you know, and I did Spartan racing too, you know, also very masochistic, arguably made it more functional than Ironman triathlon. But, you know, I really got into all these ways to beat up the body and make it your slave and buffet your body and get super fit. But, you know, I got into. It was right before I wrote beyond training. I got into this whole realm of self quantification, you know, blood biomarkers. I started looking at stuff rampantly high cortisol and like hypogonadal testosterone and extremely low thyroid and rampant inflammation. And that's when I really started to delve more into what I would consider to be kind of the holistic side of things, right? Like, how do we care for our bodies? How do we, how, how do we engage in practices that are more conducive to overall wellness, health, longevity? And really with balance, the big focus is energy. How can you have all the energy that you want me back to call? How can you finish a workout and not be drained and laying on the ground sucking wind? But how can you actually feel good and energized throughout the day and sleep well and have good digestion? And so beyond training was more for kind of like athletes and exercise enthusiasts to fight against some of these battles that I discovered in myself. And then with Boundless, because I get this question, so I figured I'd answer for you guys. That's more to. It's about living long time, feeling good, doing it. And it's even got things about spirituality, relationships and gratitude and all these things that. I mean, I gotta say this, that we are all on this adventure of self improvement and we're doing a lot of really cool things to get that. But I see this over and over again. I'm talking to clients on the phone or at conferences or talks like this. In the end, everything we're doing is still an empty pursuit, right? Unless we have friends, unless we have good relationships, unless we're caring for the most important part of us, you know, this spark. There's one part of us that go on and live forever, the spark, the soul, this spirit. And so caring for that and understanding that, you know, that the old grandmas in Sardinia, Italy, who smoke cigarettes and drink gin every day, they're still living a really long time because they've tapped into the spiritual happiness and social life and relationships. But ultimately I wanted Boundless to really be more about energy, about just having all the energy you want, whether or not you want to go and do CrossFit or Iron man or Spartan or anything like that. And kind of the way that I come at things, the angle I come at things from is let's figure out how we can still stay true to our ancestry, right? How can we have one foot in the world of ancestral wisdom and the other foot in the realm of modern science? Meaning, like if the sun is shining outside and you have a phone call to take, don't stand in front of your stupid $8,000 infrared light panel with your pants pulled down while you're talking on the phone. Go outside in the sunshine, you know where, or some grounding shoes, or go out there barefoot, you know, if you have a fancy cryotherapy membership. But your showers, as effing cold as it is here in New York City, like it is condo I'm staying at, just take a shower in cold water or go, you know, go to the beach, go for a walk or go jump in the ocean. Or, you know, if you have the option to eat a good healthy whole food meal versus taking, you know, the superfood smoothie that's processed, that's been shipped to you in a jar that cost you 80 bucks, you got to have it, got to put in your smoothie. But you have a little backyard patty with rosemary and, and time and you can get yourself Some good grass fed liver mushrooms. Like that's kind of my angle is I embrace the modern science, but especially in this biohacking world, like we have to maintain our roots to our ancestry as well. Because a lot of this stuff, even the biohacks, like there can be evolutionary mismatches, right? We can have wi fi devices on our wrists and Bluetooth meditation apps blazing through our skulls and all these crazy things that we're doing that aren't necessarily healthy. So I always look at things through the lens of is this an evolutionary mismatch, right? Are we marrying ancestral wisdom to modern science? Are we just grabbing every last cool things that comes up and then buying it and trying it and not thinking about our biology and the way that we humans have been hardwired for thousands and thousands of years to live? Because all this stuff is pretty new for ourselves, for our body. I don't want to feed false information. All of us get tired. I was tired this afternoon. I collapsed on my bed after walking 17,000 steps around New York City and a meeting here and a podcast there, another meeting, and you know, I just collapse. But, you know, I take out my new calm and my binaural beats and my lavender, and I use this whole scientific realm to really push the reboot button on my body very quickly. So it's not about never running out of energy. It's also about being able to just put the reboot button when you want to push the reboot button. So don't get me wrong, humans get tired. We're supposed to get tired, right? So this isn't about feeling like you're on Modafino all day, but it is about knowing how to tap into energy, how to reset energy, how to restore and how to refill energy whenever you want it. And that's what balance is about. So balanced body, right? We want metabolic efficiency. And I talk about in the book, how to put together workout programs to get endurance, mobility, strength, power, stamina, clean gut, good immunity, high nutrient status, like these. These are all the elements that will go into having a boundless body, which I was like, I was just hardcore. The boundless body, right? For years and years. But I wasn't paying attention to two other things, which would be what? There's a body.

We got the.

Actually, you guys know the, the Kion logo?

You know what that is?

The three swoops. It's body, mind and spirit. Body, mind and spirit, right? So there's the mind, right? Like, are you learning new things? You have balanced neurotransmitters Are you fixing the leaky blood brain barrier? You have good sleep, you have good memory, good cognition, good executive working function, right? So that's another area that we want to target. It's like the second cog in the wheel of balance energy and then the third, of course, as I already alluded to, is the most important, right? Are we caring for our spirits? Are we caring for our souls? We have a meditation practice, gratitude practice, relationship service in the local community, silence, solitude, study. I mean, you know, having a transcript is not just about going on your 38th Ayahuasca retreat to Costa Rica or whatever loft your shaman's coming over to. There's a lot more that goes into having a boundless spirit. And man, when you put that icing on the cake, because I kind of, I kind of did all three in order, right? Like it worked. My body that was like, oh, I gotta start taking care of my, my bloodstream and my mind, my blood brain barrier, my neurotransmitters. And I was still empty. I was still empty. And really I didn't, I didn't feel full fulfillment and happiness in my life until probably two years ago. Like it was about two years ago that I really was like, oh, I'm actually happy now. I'm actually happy because I'm not at the gym at 7pm at night. I'm laughing with my kids at the kitchen table playing table topics during an hour and a half long family dinner. And in the morning I'm not stressed because I'm running downstairs to check emails so I can make it to my morning workout or my sauna in time. I'm actually on the floor cross legged in my office or in my living room, praying, meditating, writing down my gratitude journal. And that's the part that I think is most neglected and the most important. But you got to have body, mind and spirit. And if you guys like anything, I'm going to tell you in the next 21 slides where I'm going to talk about some of the cool things you can do to optimize body, mind and spirit and you tweet it out or Instagram or whatever the hashtag we're going to use tonight. And like if you're reading the book and you see some cool thing you want to talk about, there's going to be beboundless. I wanted to take over the world. This book is, it's going amazing, guys. I feel so blessed and so grateful. We've like quintupled what the publisher thought we were going to do for pre orders. Every single New York publishing house turned me down because they said, this book is dead in the water. Nobody's going to want a 650 page, $65 tone on the human blueprint. And we're proving them wrong. There are tons of really good books out there. My editor told me he did feel bad about one thing in the book. He said, you realize after reading this book, people are going to need to buy like a other books because I talk about, I read a book every day. And so I'm always like, you know, between that and the people I'm interviewing on my podcast, it's like I have all this information I'm putting out and so I leave a lot of that in the book. And so if you visit the webpage for any of the book chapters, it's a, you know, there's a, there's a website with all the information that got cut and edited out because I had to kiss 450 pages goodbye. But they all kind of live on the book website. And there's, there's more books that kind of delve more deeply into each of the different topics. There's different podcasts, there's different articles. So it turns into this huge wild adventure. But I apologize because you need to ask your family for Amazon gift cards for your birthday, Christmas, because there'll be so many books you're going to want to read after you found this. So anyways, aside from that though, it turned out really well. So anything you guys can do to spread the word would be amazing because I wanted this thing to just, just get into a lot of people's hands. So a few things that I talk about in the book. Number one is your neurotransmitters. Number one is your neurotransmitterS. And these are, these are the chemical messengers that travel throughout your body. There's a lot of ways that you can take care of them. As you can see here on the slide. Avoiding toxins and replacing building blocks, lubing the nerves, cleaning the brain, quantifying neurotransmitters. But just a few little things. First of all, stimulation. Stimulation, you don't want to over stimulate specifically or over express your adenosine receptors. These receptors that interacts with, with caffeine and that you need more and more adenosine to be able to interact with those receptors, to get to sleep with that. So even if you're having a cup of coffee and not having it afternoon, your adenosine receptors are still becoming saturated. So a trick for that is you just for Every one to two months you switch to decaf. You switch to something like a decaf coffee or a cacao tea or a green tea and it really helps to restabilize those. Neurotransmitters are constantly stimulating. Someone here drinks coffee. Like you know, I drink it all the time. But when I run out of my. So I get like a shipment of three bags from Kion a month and I usually run out of those by like week three. And then I call my mom as a coffee shop and she sends me decaf coffee. And then I, I drink the decaf coffee for a week, do a reset and go back into the regular coffee. That's one example just thinking about neurotransmitters. Another example would be helping to repair some of the neurons in the brain that can get damaged from all the inflammation from the toxin load we're exposed to from non native emf. There's a lot of compounds that you can use to repair the brain. One that I talk about in the book that's particularly effective is you all hear about glutathione, right? Which is wonderful for detoxification for the brain. But man, when I was doing the research for the book, N acetylcysteine. N acetylcysteine. That is amazing. If you actually do have some brain issues, you've been exposed to inflammation and flying a lot like having that in your back pocket. That's something I talk about in the book and I think it's, it's as good or better than glutathione for some of the brain function stuff. And then finally, if I can talk about one other thing for the building blocks, the neurotransmitters need specific building blocks as the myelin cheese that help to transmit that information. So I can tell you four things. Two for the myelin cheese and two for the neurotransmitters. So the two for the neurotransmitters are vitamin B complex and amino acids. A properly structured protein rich diet or the use of amino acids. And then for the other component, a vitamin B complex, you know, like we were talking about Thorn earlier, like electric Thorn, multi or any other vitamin B rich complex is really good for neurotransmitter precursors. Then for the myelin sheets, you already learned about dha, right? DHA is fantastic for that. But what's the other one? What's it, what's the other one that the, that the myelin sheets are comprised of? Really important one right now. And maybe we'll give it Books to the right answer. No oleic acid. Oleic acid like from Omega 3 rich Mediterranean diet. Olive oil. Olives, extra virgin olive oil. Like that's wonderful for the myelin sheath. So if you have a combination of DHA and these, these, these oleic acids, it's wonderful for those sheets. So those are a few things to think about when it comes to neurotransmitters. But the other thing you need to do for your brain is address the blood brain barrier. Because we hear about the gut blood barrier a lot, but not about the brain blood barrier which is just as important, which can very similar to the gut blood barrier, become permeable, especially when you're exposed to things like toxins, emf, et cetera. So there are certain things that you can do to repair the blood brain barrier. Few of the important ones. One would be a lot of people have, have high blood pressure, right? Especially in the biohacking community where all of us are using nicotine now seems to be the new stimulant. But that, that'll increase blood pressure. You just exercise in general, that's too hard. Where you're constantly sympathetically stimulating stress. That can have an impact on blood pressure. Overall stress can have an impact on blood pressure. And most of us know about garlic, about fish oil, about some of these things that would naturally lower blood pressure. Magnesium. One of the things that I talk about in the book if you deal with high blood pressure versus device called the Zona the Zone, I bought it for my mom because she has high blood pressure. It's a handheld dynamometer that quantifies your grip. They've shown in clinical studies I think it decreased blood pressure which is about five minutes of use every day. So that's, that's a really, really good hack for blood pressure. Kind of flies under the radar on the biohacking cream. I understand why I did a podcast with the guy like six years ago. It's amazing. Device another one be saturated fat, right? Saturated fat can actually induce blood brain barrier leakage if, if it is in the presence of low plant intake or low fiber intake. Right. So that's one of the things that kind of sort of concerns me about a high saturated fat carnivore based diet is one of the things that's not talked about a lot is the blood brain barrier and the effect that may be induced by high amounts of saturated fat in the absence of some of these fibers, polyphenols, et cetera, that we need to help combat some of the inflammation that can occur in the gut and also in the brain in response to a high saturated fat diet. So if you're on the saturated fat, coconut oil, butter type of thing, make sure you're also including plants or other fiber sources in your diet. It's very important for the blood brain barrier. We talk a lot about the vagus nerve and hacking, chanting, singing, gargling, humming, cold water, face dunks, all these things that we can do to tone the vagus nerve. And I'm definitely not even opposed to the use of these vaginal nerve stimulators. And I use them. I have a Fisher Wallace circadia and a new calm device. And these are amazing for toning the vagus nerve and actually allowing yourself to shift from the parasympathetic very readily. But paying attention to vagal nerve tone is also extremely important. And then the last one is that there's a lot of stuff in there, but coffee and tea have actually been shown to be very good for the blood brain barrier. But there's a lot of diminishing returns. It could be related to blood pressure, could be related vagus nerve activation. But small amounts of coffee and tea, you know, doing like one to two cups a day, it's fantastic for the blood brain barrier. And then once you get more than that, it starts to damage the blood brain barrier. So it's important again, similar to neurotransmitter, cognizant of the stimulants that are coming into the system. So those are just a few little ones to pay attention to for fixing the leaks. Now, number three is breath work. How many of you in here have a breath work habit? I love? I was going to lead you guys through breath work, but. But they already did it, which is fantastic. I'm so happy because breath work is just a huge free way to lower stress and also to just change your life. You know, probably the three biggest ones that I do every day is I breathe myself to sleep every night. So I track the sleep latency with an aura and I do 4, 8 breathing. I started doing it after I interviewed Andrew Weil on my podcast who does four, seven, eight breathing. But I didn't like the seven count hold kind of kept me up. So I just did 4 in, 8 out, 4 in, 8 out. And my latency, which is pretty good already I was like seven, eight minutes taking me fall asleep. Now it's like three minutes and I'm out like a light bulb. Four, eight breathing. When I'm in the office, typically I'll use the alternate nostril breathing, alternate nostril in through the left nostril, cover the left nostril out through the right nostril. And then the other one that I also use especially like when I'm on planes, when I'm just like, I use this a lot when I'm walking through, through busy sections of town or through an airport. I do a box breathing, right? I'll even do like four count step, four count hold, four count exhale, four count hold and I'll walk like that. It almost feels like moving meditation. And then the final form of breath work that I use quite a bit, meaning about twice a month, is I have a holotropic breath work routine. If you go to YouTube, you can download even just like 15 minute holotropic chunks that just take you to a whole different planet. In terms of supposedly DMT production, although that hasn't actually been quantified, but supposedly causes DMT production very similar to what you get from something like lsd. But it's kind of a free way to tap into almost like what plant medicine would give you but with far less serotonin exhaustion.

Right?

That's one of the problems with plant medicines and psychedelics is they really exhaust your serotonin receptors. There are things you can do, you know, if you're using plant medicines and psychedelics like replenish live htp, take a good absorbable vitamin C, take a methyl donor like Sammy, like these are all things because I'll, I'll use plant medicines on about a quarterly basis, but I always kind of replenish going in and replenish going out to make sure that I fill my body with what it needs to get my serotonin levels back up. But when you're doing holotropic breath work, you can get a lot of these same benefits without actually doing, doing the same number on your serotonin receptors. So those are a few, that a few of the breath work routines that I use. There's also a guy interviewed the renegade pharmacist at narration. He has a 21 day soma breath work course. I'm taking my kids through it right now. And in week three of that course he has like a 60 minute choreographed Holotropic breathwork routine. And I keep that on my mp3 player and that's the one I listen to when I'm laying flat on my back in the sauna when I'm doing a holotropic routine again about twice a month. It's just amazing. You feel wonderful for days after, afterwards. I also tried it the other day, in my hype, anybody ever used hyperbaric oxygen therapy? Like a hyperbaric oxygen chamber? I got one of those soft shells about three months ago. Oh, man, it's a game changer. You recover so much more quickly. You saturate your tissues with oxygen. And now I go in that and I do breath work. What I do is I started taking my naps in there and I wake up and I'll play like a 10 minute breath work routine. And oh, man, you do breath work in that thing and you're just full of oxygen. It's amazing. So you haven't tried hyperbaric? It's really cool. So smart drugs. Smart drugs and nootropics, those are obviously very interesting for I know a crowd like this that came to a biohacking event. There's lots of stuff out there, lots of blends out there. There's a few that I really like. I'm not big into Depranil or Modafinil or Adderall just because of the problems those can create. Again, neurotransmitters, dopamine, serotonin. When I say to avoid stimulants, to take care of your neurotransmitters, I have Modafin. I have a little Ziploc baggie of it. Lasts me about a year. And I'll use that, like, if I, like, you know, I'm flying with this cat to India, you know, next month, and they'll probably be like one day where I'm just exhausted. I gotta take a Modafinil, maybe the first day or whatever to get over the jet lag of the sleep funnels. But I'll pull it out. Very, very few circumstances. But the other ones I use L. Theanine, if I do have a cup of coffee in the afternoon. Kind of helps stabilize the release of the caffeine. If you're a slow coffee oxidizer, if you've tested your genetics, you're a slow coffee oxidizer. L. Theanine. You should have that in your pantry if you're gonna have caffeine. It'll just make you feel so much better on caffeine. I do use nicotine. I'll chew nicotine gun sometimes. Although I've kind of increasingly switched. People are always like, how gummy. Chewing your Instagram page. You're like chomping gum, bro. I switched it as peppermint oil gum. It's amazing. It's like frankincense and peppermint. I get it from, from young living essential oils. Called sleek and I like that. And I really like nicotine gum for a while, but I didn't want to be dependent on a stimulant for my gum, so I switched to this essential oil gum. But I still like nicotine every once in a while as a pick me up, especially before an evening dinner or an event like this because it's transient, it's in and out of your system pretty quickly and doesn't keep you up that much at night afterwards, I actually take my nicotine and I mix it with methylene blue. And because methylene blue is fantastic for your mitochondria and nicotine has an impact on your mitochondria as well. That's a very cool mix. Very cool mix. And I think it was Dr. Ted Achicoso who I interviewed and talked about the sublingual troches that they're making that have microdose of nicotine or CBD and some methylene blue in there. That's a very, very cool little mix for a cognitive pick me up. And I'm just sharing with you guys the ones I found to be really good microdoses of cbd. The company alive by nature now they're doing an intranasal spread with NAD and cbd. Great, pick me up. That small dose of cbd. We tend to associate CBD with sleepiness or decreased anxiety and stress, but it actually gives you a cognitive pick me up, especially when it's compounded with that nad. So that's another really cool mix. There are certain peptides that are now becoming pretty popular that work pretty well for cognition. If you go to the website for the International Peptide Society and hook up with a good doctor, a couple that I like that you could ask them about. One is Dihexa and one is cmax. And these peptides, they're just amazing for cognition. Gives you a very similar feeling as though you had taken Modafinil in terms of the wakefulness that it induces, but without kind of the robotic, kind of almost like de emotionalized type of impact that Modafinil has. So these peptides, Dihexa and Cmax are also really good. And then of course, you know, I think everybody knows about psilocybin, lion's mane right now. And that's also kind of a cool little stack for cognition. I mean, I realize it's a lot of stuff, but that's kind of like what's in my back pocket as far as like the certain things I would rely upon for a little pick me up from a nootropic or a smart drug or microdose or the Fisher Wallace. Those are cranial electrical stimulation devices technically. And those are also really, really good for inducing some effect on the vagus nerve. And then of course there's, there's apps like N back for training, which I like Brain fm. And then as far as neurofeedback goes, I mean, you know, in the biohacking sector, things like the 40 years of Zen over in Seattle, that's very popular. Another one, it is a peak brain in la. I don't use neurofeedback quite as much. I'm waiting for someone to come out with a good user friendly device like a helmet, one core to their house where all the electrodes are placed properly. And you can use biofeedback, which is a very simple program you can run on your computer. Right now. The world of neurofeedback I think is a little bit behind the times. And you still need to go to a clinic. And I would love to see someone come up with a good app, a good headboard device that can administer neurofeedback. That's something that doesn't quite exist yet. The neurofeedback is cool to look into if you want to do things like get faster sleep on set or how to compute or something like that, retrain your brain. So I have a big section in the book about diet. Like I didn't want to give you guys a diet. I want to teach you how to look at all your blood, all your biomarkers, all your biochemical individuality and using all that, choose the diet that's right for you. Right, because the ketogenic diet that helped your neighbor lose 20 pounds, if you've got familial hypercholesteremia or like an FTO gene that would predispose obesity in response to saturated fats. You have gallbladder or liver, bile production or bile storage issue. That diet might just be completely wrong for you while it worked for somebody else. So biochemical individuality testing, gut, blood, urine, saliva, food allergy, getting those metrics and figuring out based on that and your ancestry, what diet is right for you, that's the way that you do it. But I can tell you that no matter what diet that you're on, there are prevailing characteristics of all these blue zones, all these areas where people really seem to be living healthy despite them having vast differences in their macronutrient intake and the composition of their diets. Some of those things include eating in a parasympathetically driven state, right? We breathe before we started this talk. The same thing like at our house. It's a deep breath in through the nose, through the mouth. Do like three to five rounds of that before we eat. We'll say a blessing and we'll be grateful for the food. And in addition to eating in a parasympathetically driven state, we also see things like some element of fasting, protein restriction. Mediterranean diet is very popular, but in the Orthodox Church, which is a more healthy, legitimate adaptation of the Mediterranean diet, there's periods of time during the year where not eating meat and certain days of the week where you're not consuming to eat olive oil. For certain periods of time, you're restricting protein, refeeding protein. And so this idea of having compressed feeding windows, intermittent fasting, certain periods of time, you're engaged in protein restriction. I had a fantastic conversation about this with the guys at Wild Health a couple of weeks ago that I put on my podcast where they take their clients through autophagy cycles and anabolic cycles throughout the year. So there's periods of time where they're focusing on longevity and periods of time where they're focusing on muscle building. And if that's too advanced for you, you can just, you know, have certain periods of time during the day where you're focused on anabolism and high blood levels of amino acids and carbohydrate refeedings. And then other times of the day where, you know, 8pm Rules are run, you're not eating. You're engaged in cellular autophagy, morning cold thermogenesis, and, you know, morning sunlight and a walk and some fasting and this press pulse cycling, something the body responds very, very well to. We also see they're eating clean, local food, they're eating with people, they have good relationships. Typically, there's a wide variety of food groups, especially wild plants, herbs, and spices. And so no matter what diet that you're eating, make sure you've got autophagy and anabolism dialed in. You're fasting, you're eating in a parasympathetic state. You're preferably having some meals with people. And it's not just about sucking down the latest superfood shake while you're hunched over your email inbox. So that's really what we see in a lot of these areas that are doing the right thing with diets. Now, next is some rules that you follow based around fuel. Some of this stuff is from the fueling section of the book, but a lot of Us already know about avoiding rancidity and vegetable oils. Heating our food wisely. Paying attention to histamines is pretty important. I'm surprised at the number of people these days who I run into who have histamine sensitivities. It's pretty easy to test genetically for that. You take your 23 me results or your genetic test results and you upload them to Dr. Ben Lynch's service strategene and you can look at your histamine pathway, see if you have a histamine sensitivity. I found out that I did, and I started to use a histamine blocking supplement. Prior to consumption of alcohol, prior to consumption of some fermented foods, and even probiotics are going to cause a histamine release. And so using antihistamines or histamine blockers is actually a pretty good idea if you, if you find yourself struggling with things like brain fog, etc after a meal. Sometimes it's the histamine content and I'm running into that more and more. Lipopolysaccharides are another big one a lot of people struggle with. Those occur when you eat a high fat, high carbohydrate meal. So this is why, for example, when I go to a steakhouse now, I'd love to have a big fatty rib eye and typically it's got bone marrow butter along with it. But nowadays I'm pretty careful with my size. I go order mushrooms or be very careful with the bread basket. I quit doing the sweet potato fries when we have steaks at our house because that potent combination of the higher carbs and the high saturated fat, that can really result in a lipopolysaccharide release. Even though when you order vegetables at a steakhouse, you guys know they're not really vegetables. Have you seen like the Jim Gaffigan bit where he's like, hey, order broccoli. Broccoli. We cooked it in ice cream. That's kind of what vegetables are like at a steakhouse. You may not want to order vegetables at a steakhouse, period. But the ultimate idea is just be cognizant of the lipopolysaccharides. And then the smash diet's wonderful. Like our house, you walk into our pantry and like the covers are like bowed and curved because we have so many wild planet boxes of sardines, anchovies, herring, mackerel and salmon.

Right?

Those are like staples in my diet every day. I've got one of those worked in. I'm a huge fan of that smash approach that Smash approach to the diet. Glycemic variability. Does everybody in here know what glycemic variability is? Yeah, the, the amount to which your blood glucose fluctuates during the day. That and inflammation are the two most important markers to track. If you focus on longevity, you only myopically focus on two things. It's looking at your HSCRP and your cytokines and your fibrinogen, your homocysteine and some of these inflammatory markers. But then the other One is hemoglobin A1C and glucose and insulin and IGF1 because it's really important. Glucose is going to cause your neuronal cells to go into free radical formation. It can oxidize the arteries. And so paying attention to how many times your blood glucose fluctuates, if, if you can find it in your budget or you can convince your doc to prescribe you something like a Dexcom G6 continuous blood glucose monitor. I wore one for a year and I got so much valuable insight out of that thing. You know, foods I didn't expect. That was probably my blood sugar. Like green beans, crazy things like that, you know. What was the number one thing that caused my blood sugar to stay regular during the whole day? Like, like until like 6pm Like I would go down to 50 something. Doing cold in the morning. Yeah, yeah. Even like five minutes of cold doesn't have to be like a 20 minute cold bath. But cold in the morning is the best thing for the blood sugar. Blew my mind. Like there were some days where like I could have carbs at lunch and I would go up and, and it's the cold, the cold. That was the number of thing I found that will control blood sugar. It's crazy. So number nine is to clean your gut. Of course I have my coffee enema bucket over there. But usually when I have a client come to me and they've got gut issues. I'm not a doctor and don't misconstrue this as medical advice. Normally I'm talking to people about the gut and health and stuff like that. I know it's always respectable. Here's what I would do if I were in your shoes. This is what I know. But I'm not prescribing medical advice, but I usually recommend two things at a time. Three day stool panel. Because things like parasites, this is nasty to think about, but they hatch over cycle. So if you're just doing a stool test over one day, you're gonna catch it. You gotta do like a three day stool panel. Which is wonderful. When you go into the fridge, you got FedEx bag number one in the fridge with stool day number one, FedEx bag number two. That's my wife just loves that. And then the other one is a food allergy panel isn't gonna give you a laundry list of false positives. I like the Cyrix food allergy panel for that. So typically, if there's gut issues that are found, I really like the trifecta. It's more than trifecta, really. This colostrum l glutamine, bone broth, and then the supplement that Dr. Zach Bush makes, the lignite for healing the blood from the ravages of glyphosate. Like, those are all things that you'll find at the Greenfield house for taking care of the gut. Just, you know, we're foodies, we travel. It's hard to escape glyphosate these days, but we're always paying attention to our gut. These are some of the main things that we use. I detox, but I don't go on these huge, hefty detoxes anymore. Like, at the beginning of the year, I detox every day. So I, you know, I do shaking when I wake up or trampolining. I have a vibration platform once a week. I do the coffee enema infrared sauna anywhere from three to five times a week. I'm always thinking about how I can kind of as stuff is coming in while I'm traveling on jets and getting exposed to jet fuel, airports, and toxins, and walking through the perfume section of Macy's, I'm just constantly thinking, okay, did I today do something to kind of clean out my body, keep stuff moving along? So think about that. Don't just be like, yeah, January is my detox month, right? So you want to pay attention to daily microdoses of detox. That should be right. That. That's my next book, the detoxification microdose book. Write that down, fellas. And then another. Another big one. Again, it comes over and over again to activate the parasite sympathetic nervous system before you consume food. It's so important, especially if some of the food issues are onset by stress. And then at the bottom there, I have deactivate. And this comes down to a very controversial topic right now. The whole paleo carnivore sector. Paleo don't eat grains, don't eat dairy. Built in plant defense mechanisms and inflammatory molecules. Carnivore diet avoid these hormetic compounds and plants. But I'm omnivorous, and I'm omnivorous But we always pay attention to ancestral food prep methods. I would not go down to Hawaii and bop on a pig and like cut it open there in the field and pull the pork belly out and start going on, right? That's not the way I would prepare a crop. I would clean it, wash it, I would cook it. I know it's a horrible, horrible visual being bent over a cake in the show, especially my eagle pants on. But the other thing is, same thing with plants, right? You got to soak and rinse and sprout your quinoa and you just soak your legumes that you need to activate pre digested glutens and the sourdough bread with the fermentation process. Old world ancestral preparation methods of plants and grains and legumes. If you learn how to do this, you don't have to be one of those people like it seems so many folks are now who are like, afraid of plants, afraid of grains. Milk, right? Ferment the milk and make like I, I'm making kefir now. Pre digest all the lactose in terms of these wonderful probiotics that produce things like the longevity enhancing compound urolithin A in the gut, produces collagen peptides in the gut. And so you learn how to take all these foods that are no no's for people because they preach this because they don't know or haven't tapped into the time to be able to soak and sprout and ferment and deactivate. But if you have the time to do it or the knowledge, man, it just, it opens you up to a whole wide world of food. Sometimes you get restricted, we get afraid of food. But you don't need to be. You just need to deactivate and treat it properly. I talk a lot about fitness in the book and one of the things that I talk about is a fascinating study both on guinea pigs and another one on power lifters that shows that the longer telomere lengths are associated with the fast, wiry, explosive muscle, not the big muscle. You know, I'm training for the Russian kettlebell certification right now, personally, and I love it because everything's explosive and quick and powerful. And because the kettlebells are kind of heavy, you can still maintain some amount of muscle. And. But in writing the book, man, I was really surprised at the data showing how crucial, powerful, explosive movements are. And my apologies because I know, I know CrossFit has been lauded a couple of times, And I think CrossFit is excellent for getting fit. But the only issue I run into, people who I'm coaching for more longevity, want to be in it for the long game, is that sometimes doing the fast, powerful, explosive lifting in a metabolically exhausted state can set you up for a little bit with injury potential. So typically I recommend like lighter weights, body weights, sometimes kettlebells, etc for the explosive stuff and not to combine the explosive stuff with super duper, metabolically demanding work. And then you focus on the strength in a different session. But if there's one thing that I, when I walk into a gym that I see a lot of people neglecting, it's moving lighter weights more explosively. Like if there's one thing for longevity from the book, it's bigger, it's not better. Moving lightweights explosively like that small, wiry, explosive power lifter, they're going to live a longer time than the big bulky bodybuilders that carry and cool all that muscle and have higher antioxidants. And so it's something to think about with the way that we structure training. How big do you want to be? How much muscle do you want to have versus do you want that really functional, small, wiry, explosive muscle? I talk about a lot of other kind of strategies in that, in that be bigger section, but I want to make sure I get everything in for you guys. So I'm going to keep moving along for staying strong. Probably the number one thing that I talk about in the book that I'm doing more and more of these days, it's really two things. It's super slow training one to two times a week. You know, read a book like Body by Science by Dr. Doug McGuff and the Peripheral blood pressure response, the strength, the bone density, it's just amazing. And it's very, very easy on the joints and it's sustainable for life. And it takes like 20 minutes to do one single set to failure there. Even these bio acupunctures, I'm going to do one tomorrow, the ARX Fit machine that'll guide you through these super slow, exhausting, single set to failure type of movements. And I really, really like, especially for busy people with limited time, that form of training. Then the other one is blood flow restriction training using Kaatsu devices or using these, these blood flow restriction bands that you can get on Amazon and actually tourniquet the arms and legs prior to workout. I use that all the time when I travel. I'm doing bodyweight workouts to maintain muscle. It's amazing. As a matter of fact, I was, I was reading Some literature. Just yesterday I was talking to somebody in the back room here about it like 20 minutes ago. And if you, if you can trap high levels of blood amino acids in the muscle, they will selectively go to repair the muscles that are being worked for. The plan blood flow is. So now I'm going to try combining the kion aminos. I'm going to take them right before blood flow restriction training. I think that 1, 2 combo is going to be super effective. I just found this out this week. I'm super excited. I'm a nerd. I know I'm a total geek. But now when I read these research sites I'm like, I'm going to try this and see what happens. But I think that 1, 2 combo blood flow restriction training and amino acid supplementation I think is going to be, going to be a game changer. Okay. Staying lean. Staying lean. Probably the biggest tip that I give in the book that I do 365 days a year freaking Christmas morning I do this is I always wake up in an intermittent fasted state. Intermittent fasted state, 12 to 16 hour fast, close to 12 hours for women, close to 16 hours for men is a pretty good rule to shoot for. Next I get a little bit of caffeine in my system to mobilize fatty acids, cup of black coffee, green tea, nothing in the coffee, no calories. Any calories will take you out of a fasted state. Okay, so butter, no mct, oil, no ca, nothing. That's great for cognition. But if you just want full fat burning response, you keep that stuff out. And then the next step is I do 20 to 30 minutes of facet aerobic, cardio, walk in the sunshine, sauna session, anything kind of conversational aerobic, and then I finish with two to five minutes of cold. I do that every day. I do it with a ton of my clients and man, it is one of the best ways to just strip fat off the body, get lean super fast. There's been no human clinical studies that I know of that have combined all those and actually studied them. And so I can't say that research shows that it's the best way to lose fat. But I swear by it, like that's my number one tip for staying lame. I do that every single day. Wake up fasted, caffeine, aerobic, cold, and that's it. And then sometimes on a super busy day when I don't know if I'm gonna have time to like do a hard workout, get one of the kettlebells, I'll sometimes have to do a harder workout in that fastest state. But usually it's the easy aerobic stuff because then you don't like hyper compensate on eight egg omelet with bacon and avocado and goat cheese. You know, slapping yourself on the back because you got the hard workout. That's a, that's the tricky part about the soul crushing workouts in the morning is usually eat like a pig the rest of the day. So sometimes. So you gotta be careful. The hard workouts in the morning, I like to work out in the evening, prime the body for carbohydrate intake with dinner and I like striking them. So the next one is some biohacking tools. Some biohacking tools that I like. I talked about the Kaatsu bands one that I've been using quite a bit. This one two combo. If you can hunt it down at like a biohacking facility or if you have a higher disposable income, you get this 12 combo for your home. And I realized some of the stuff I talked about, it's like, man, I'm not gonna, you know, spend $70,000 on a 1:2 combo for my home. But that Vasper machine that combines full body exercise with blood flow restriction, that thing is a game changer. Man, oh man. And what I do is I have that live O2 next to it so I can do hyperoxia and hypoxia. So you're getting exercise boxing oxygen therapy, kind of like a hyperbaric oxygen therapy chamber while you're doing the full body workout. That's probably my favorite of all, like the, the super techie biohacks. And it's funny because I've got like a quarter million dollars worth of biohacks in my home. All these fancy exercise technologies. 80% of the time I'm in the garage on the cold cement floor with kettlebells and a sandbag. But when I go into the other gym, I walk through the forest and you open this door and it's like there's just like all this, all this stuff. Everything known to man for biohacking, like my go to is always the Vasper with the live O2. That's, that's the best one two combo. You feel like a million bucks afterwards because you have the growth hormone release and get that oxygenation to the brain. So those of you like to really do the cool. That's a, that's a really cool one two combo. Next is recovery. There's a, there's a lot of stuff you can do for recovery. I'm actually, you know, I'll get on my soapbox briefly here, but I'm a bigger fan of the biohacking world when it comes to recovery versus performance. Like, I saw one of my buddies a couple of months ago and he actually looked remarkably heavier and less fit and less healthy than the previous time that I'd seen him. And we started talking about what fitness routine he was doing. He said, I'm doing the cheat machine. I said, what the, what's the, what's the cheat machine? He said, I only need to work out technically 10 minutes a day. I'm doing some machine moves. We throw ranges of motion, Boom, in, out, done. The problem is, and this is something I run into in the biohacking world, is people don't want to do the work right. They don't want to actually, you know, feel a little bit tired during a workout, maybe put in a little bit more volume, maybe take their 15, 000 steps a day instead of a thousand steps in the morning and have their butt climbing a chair all day. Because those thousand steps in the morning involve them smearing some special cream on their body and standing on vibration platform. And so I would love for more of the world of performance and athleticism to bleed into biohacking. I actually like that video they played earlier because these folks were like biohacking, but you can tell they're also working their asses off right like that. That's the way it should be done. That all these hacks should be used as like the icing on the cake. But the recovery biohacking that I think is even more valuable because that stuff, you know, that, that really helps if you're already putting in the hard work. Man, oh man, using some of these tools is really, really good. I've got a bunch lifted there, but a couple that I like particularly. Other than that hyperbaric oxygen chamber that I talked about. If you can get yourself. Probably one of my favorite things for recovery and especially if you get injured or you have some muscles that are super soft to work out. I learned this from a physician who worked with the Tour of France cyclists. And what you do is you get a really good topical anti inflammatory cream like CBD oil or topical transdermal magnesium or something like that, and you smear it on all the areas that are sore legs or maybe a bone, elbow or whatever. And then you get an electrical muscle stimulation device. And it doesn't have to be like the twelve thousand dollar high end one. Like I have a newbie on the other slide, I have one of those things amazing for retraining the muscles. And it'll simulate like a 600 pound squat. But I mean if you just get like a Mark Pro or a Compex or an M dot, you put that on top of the cream and it drives the cream more deeply into the tissue. And then the last thing you do for that 1, 2, 3 EMS combo is you put ice, you put an ice pack with like frozen peas over top of the electrodes and that allows you to jack up the electrical muscle stimulation even higher and you get this rush of blood into the muscles when you take it off. And man, oh man, that's a really good way to get muscles to repair more quickly. I love that. Like if I, if I've like torn up a little knee or screwed up an ankle for playing ball or trail running, that's my go to method is a transdermal electrical muscle stimulation plus ice. And I think, you know, everybody should have like just an easy, small portable electrical muscle stimulation unit and an easy, small portable pulse electromagnetic fiddle to PDMF unit. I think those are really, really good to own for kind of biohacking recovery. What's that? What kind of cream? Oh, the CBD cream, Magnesium cream, Traumeal cream. There's a lot, I mean tons of creams. Yeah, yeah. Any of those analgesic creams? Yeah, exactly. Arnica, anything like that. So the next one talked about the nap. I talked about the nap, you know, as I was talking about boundless energy and man, figuring out a way to just slip into a parasympathetic state really quickly. I mean my two naps now are a. I'll do new calm. The new calm device. And that thing is amazing. It's the vagal nerve stimulation, it's the binaural beats. It's these tracks that just lull you into sleep over 20 minutes. Simulates a full sleep cycle. And then the other one that I use is Brain fm. Those are my two top methods for getting myself into a relaxed state really, really quickly. And I figure if I'm going to be laying there for 20 to 40 minutes, which is how long I nap, I own a few things that help that nap to become even more effective. Slipping on some Normatec recovery bowls that in and of itself lulls you to sleep and it just milks all the blood out of those muscles and makes them feel light as a feather. Another one that I really like is a gravity blanket. Like a good like 25 pound breathable gravity blanket. You feel Safe, right. Safety is what kind of activates that parasympathetic state. A neck nest. There's a guy who made a back sleeping pillow that if you back sleep when you're sleeping, especially if you, if you just wanted a quick 20 minute back sleeping nap, it keeps you from kind of like, kind of waking up like that, doing a little piggy thing, which can kind of happen as you're dozing off. So those neck nests are amazing for that. And then the other one that I really like is the biomap. The biomap is infrared and it has these, these crystals in it that release negative ions very similar to perfume or grounding. So I have some of those things, you know, if you want to build your own Zen den or your own kind of like plant place to slip away too. These are some of the cool things that you can, that you can put into it. Okay. The chapter on symmetry and beauty in the book. I hope you're really gonna like that because I go into everything from like workplace ergonomics to how to combine clay masks with infrared lights, to different, different, like chewing and nasal breathing type of, type of exercises. But as far as some of the. Probably the biggest one for symmetry in the face is nasal breathing. And I don't know if you've read Patrick McCown's book, Oxygen Advantage, but one thing I've really been focusing on, I appreciate the guy I'm working with, Joe DiStefano, right now, my kettlebell training, and he always has me breathe through my nose. He'll even have me put like a popsicle stick in my mouth to keep my mouth closed. I recently switched to a little device called an Optio 2, which just keeps you from breathing through your mouth when you're working out and when you train yourself, I think the best way to learn how to do nasal breathing, which is amazing for your facial structure, for oxygenating everything as it comes in, for decreasing activation of the baroreceptors in the chest, which cause that cortisol release. I think one of the best ways to learn how to do that is to learn how to nasal breathe while you're doing hard exercise. While you're doing hard exercise? Yeah. During yoga, during anything. That nasal breathing is amazing for facial symmetry and facial structure. And if I could point out one other thing on here that I'm a huge fan of, that I do a lot of, and there's so many things to choose from. But one thing that's been a game changer for me because I went to the dentist for my tooth cleaning. I hadn't been to the dentist in like eight years. And they were like, oh, your gum's getting bleeding. This is going to be horrible. You haven't had tooth cleaning in eight years. This was about, it was about 11 months ago, but I've been doing the oil pulling, oil pulling for about a year and a half. The ayurvedic practice of using extra virgin coconut oil or companies like the Dirt now on Amazon that sell these amazing blends of different oils. And I squish it around my mouth about 10 to 15 minutes. When I get up, I spit it in the trash can, not the sink or the toilet because I figured out my wife gets pissed off when my nasty oil is clogged at pipes. So you use this stuff to clean your mouth. It cleans the gums and it's just, just amazing. It's amazing. It's a little bit of workout for your face when you get up. So oil pulling and nasal breathing are two good ways to jump start your way into facial symmetry. And then pay attention to the section of the book where I talk about little movement snacks like Eldoa Training Foundation Training Self myofascial stretching. I have a bunch of routines in the book. These little three to five minute snacks of movement that I'll give to folks to use on airplanes or to use at the office. But they're wonderful for symmetry like the core coiling exercise and some of these inversion exercises. So those are a few things that I really focus on when it comes to kind of making sure that the symmetry in the face is good. The immune system chapter. I get into a lot of stuff on immunity and of course I already talked about some of these detoxification practices like trampolining and vibrating and whole body shaking, dry skin brushing, massage, all, all these things are wonderful for the immune system and for moving lymph fluid through the body. But some of the big. If you were to open my medicine cabinet, I'll tell you the best things. First off, you start to get us cold dissolving one of those life extension zinc acetate lozenges in your mouth, doing about four to six of those a day. It's amazing. For decreasing duration of an upper respiratory tract infection, colostrum I already talked about for healing up the gut lining and assisting with immunity. That one's fantastic. I'm always traveling now with oregano and propolis. I'm doing these events now, it seems like almost every day and with a whole bunch of people shaking hands with all you dirty, dirty Sick people signing books. And it's like when I came in here before I left the house I did oil oregano, really good for anti parasitic antifungal. When I got here I did the B propolis spray in the mouth. And it's just wonderful. With all the travel that I do for airborne pathogens. I usually will drink a cup of chaga with my coffee. Well not, I don't double fist. I put the chaga into the coffee and I'll have chaga in my coffee. And that's okay to do it in a fasted state. Chaga doesn't have any calories. It's actually in some of the cocktails back here. Chaga is wonderful. Then the last one at our house there's thieves and we diffuse thieves. And I travel with thieves. I'll use thieves topically on wounds and cuts. Thieves is another really good one. But those are my biggies, like my medicine cabinet. Those are the go to for the immune system for getting the shields up, so to speak. Okay, what's that? My turmeric. I, I actually, I take turmeric, but it's the turmeric saccharides and the Kenob Flex. I pop three of those at night. So I'm getting my turmeric. I am getting it. Yes, good question. Because that's, that's good for the immune system as well. So eliminating non native emf. So non nvmf. I'm going to give you guys three tips. Three tips, okay? A non IBMF is going to cause an influx of calcium into your cells. So because of that, one of the best things that you can do, they even did a study where they showed people with electrohypersensitivity actually had a reduction in electrohypersensitivity when they took a calcium channel blocker. You can also take magnesium, keep your magnesium levels topped off. Number two, the DNA damage that occurs in response to non ionizing radiation requires NAD and sirtuins, NAD and sirtuins to repair that damage. Sirtuins you're gonna find from a rainbow of foods. Fisetin is probably at the top that you'd find from wild strawberries, red wine, dark chocolate, blueberries, etc and there are certain companies that sell little cocktails of certain activators. When you combine those with NAD supplementation or NAD IVs, one of the best things you can do to battle non native emf. And then finally, the last pathway that takes a hit is called your NRF2 pathway. It modulates your inflammation. One of the best ways aside from fasting to activate that NRF2 pathway are ketone salts or ketone esters. And actually taking those when you're flying, when you're exposed to a lot of radiation, inflammation, non native emf, magnesium, NAD and sirtuins and some form of ketone salt or ketone ester are three things that really help you in your battle against non native emf. When it comes to air filtering, the air that you breathe. When it comes to light. I think many of us are already aware of all the issues with light, but the biggest one for me is just the flicker from a lot of these LEDs. So I now use, you know, I use the raw optics clear lens during the day, I use the orange when it comes to light, and that is that in the night. We know we should put red incandescent bulbs in the bedroom and wear like reddish orange lenses at night and simulate the sunset and red light as much as possible during the night. But what happens in the morning? Sunrise, right, it's reddish orange in the morning. So now when I'm wearing those blue light blocker glasses at night, I take them off, I put them on the bedside, I wake up in the morning, I put them back on and I wear those for the first hour of the morning because my body's gradually waking up and I'm getting almost like that sunrise effect and I'm looking at screens and reading my morning emails. So I use the, the glasses most people think you're supposed to use at night, only use them in the morning, simulate sunrise. And I figured that out. I don't know why I didn't think of that, but I started doing about two months ago. And it really helps with wakefulness in the morning. Slower bleed of that cortisol response. It's a good way to wake up. Okay, hormones, hormones. A couple things about hormones. I released a big podcast on testosterone and hormones today. I talk about hormones and sex and libido a lot in the book and most of us know the biggies, but I would say in both men and women, for both fertility and hormones, the biggest nutrients, whether or not you're going to use bioidentical hormone replacement therapy or testosterone, anything like that, the biggest nutrients to supplement with before you go to a doctor and get on some anti aging hormone or peptide therapy, very simple creatine, magnesium, boron, zinc, DHEA and vitamin D. If I'm working with somebody who has low testosterone, before I talk to them at all about working with some functional medicine doc on an anti aging protocol, I first look at Those, make sure those are in the supplements that they're taking. Make sure the levels are topped off. That's one of the most important things both males and females can do. Testosterone, progesterone, dhea is to look at those compounds. Creatine, magnesium, boron, zinc, dhea. And vitamin D. Vitamin D. All right. A lot of other things you can do. Okay, I'll address that. One last little thing on the nitroglycerin cream. I use that for sex. It's amazing. It's amazing. If you can, if you can get nitroglycerin cream, but you can use to make dynamite, you can also use it. She can use it too. And for instant blood flow. I mean, like it's insty within two minutes. Freaking Viagra stuff's amazing. You just smear it on and you're off to the races. So look at a natural glycerin cream if you want to have good time. That and intranasal ketamine and oxytocin. You're an amazing day. So operate within the bounds of legality, please. So, having a purpose. I talked about having a purpose. Having a purpose. Think back to what you like to do when you were a kid. Think back to what makes time go by super fast right now. What puts you in the zone. That'll give you clues about what it is that really lights you up, what it is that you're passionate about. Do things that, as author Mark Manson said, make you forget to eat and poop.

Right?

These are, these are the things that when we're doing, like when I write, like, my wife will look at a blank page and she'll look at it for hours and the tears will start to stream down her face. She just, she hates writing. For me, I'll sit down to write at like 4:00pm and my kids will like, come to the office, 7:30pm, dinner time down. Like, what do you mean? You start writing like 20 minutes ago. Like, for me, writing is just like, it just, it just happens, it just flows. But that's because that, that's a skill that I was born. It's part of my passion. I love to teach, I love to write, I love to read and research. And time just flies by when I'm doing this. Time also flies when I'm speaking. I'm sorry, I realize I'm late, but I'm almost done. I'm almost done. I promise. And, and then once you've identified your passion, you can say in one single, clear, succinct sentence what your passion is. I've been greenfield want to empower people to live a more adventurous, joyful and fulfilling life. I want to live to empower people to live a more adventurous, joyful and fulfilling life. You should be able to say your passion, purpose in one succinct sentence. So when all the bullets are flying at you from the matrix of the email inbox of your computer, you know you have a why, you know you have a purpose. You know you have a reason for getting up in the morning. And I think that that's something a lot of people neglect is why am I doing this? Why am I doing what I'm doing? What's the ultimate purpose? Once you identify your purpose in life, then all you need to do with that purpose is follow the golden rule. Which is what? Love your neighbor as yourself, or as I just like to say, love people. Figure out what your passion is. Figure out what your purpose is, then go out and love people with it. It's just such a magical, amazing way to live life. And I wish more people would just do what they love to do and what they're good at. And then figure out how to help other people with that. Figure out how to love people with your passion and your purpose in life. And we see this over and over and over again in the blue zones. And then finally, be grateful. Be grateful. Gratefulness, man. It's just. I wake up every single day and I'm so grateful. And I write down every little thing that I'm grateful for. That breath of air. Oh, thank you. Another breath of air. Oh, thank you. These tiny, tiny things. We go around as a family in the morning, we do it again at night. What are you grateful for today? What happened today? You're grateful for? Who were you grateful for? What was that moment you experienced that you're grateful for? What was that food you tasted that you're grateful for? The tiniest of pleasures you can be grateful for. All these attachments that we have, all these attachments that we have to our biohacks and to our special diet and to our favorite pair of clothes and to our car and to our job. They're just attachments to silly things. If you can let those go and just be grateful for the moment, for every single moment that occurs. Be mindful of that moment. Quit thinking about where you're gonna go after this, what you're gonna do tomorrow morning. Be grateful for the right here and right now. You can close your eyes if you want. Go ahead and try it. Just think of something that you're grateful for that happened to you today. Grateful for.

I loved it.

When I walked out of my little condo this morning, the sun hit my face just like, boom. Oh, my gosh. Sunlight. It's there every day. That cool Aldous, photonic of sun. It's right there. Even those cloudies right there, shining through, giving me light. Feeding the plants, feeding my body. Not burning up our whole planet like some giant ball of fire. That's magical. Grateful. Be grateful for today. Once you think of something.

Become aware.

Of your heart.

Come over your heart.

Your heart centered. Just take that moment of gratefulness and breathe it in. Right there in your heart center. Just feel that gratefulness wash over your body. Feel so good. Do that. Do that tomorrow a few times.

Just stop.

See those breath work habits you learned about, but combine them with feeling grateful. Write down one thing you're grateful for. At night or in the morning, breathe into your heart. You smile to yourself and be grateful. It's amazing. It's amazing to be alive. Isn't it amazing to be alive, you guys? We live in this amazing time to play with all these cool things. And we get to eat good food and walk around the city and meet cool people. Every single person in here, every single unique spirit and soul, everybody in here is just like an angel. Every single one of you, you have this spark inside you. Keep that thing fueled. Feed your soul, feed your spirit. Be grateful, have a purpose. And then go out and play with all these other amazing scientific things, the wonders of the world that we're surrounded with that allow us to be way healthier and have more boundless energy than human beings have ever been blessed to be able to have. Take that stuff and learn with it. Have an amazing time with it. Have an amazing night tonight, you guys.

Actually, that's number three. We're gonna actually.

Yeah.

Oh, you want to.

You want to dive right into that?

Dr. John Laurent in Sarasota, dude, he just started that suppository company. I started traveling with them. I took a melatonin and a CBD supplies repository before I go to bed. Now when I travel. Oh, my gosh.

Like, my. My readiness score this morning was 95, and my sleep scores right now are in the 90s.

I think I have high tolerance because I gave him. I gave him to a doctor last week. I dosed him up after he went to dinner. We were supposed to go to the gym at 7. He was still in bed at 8:30. So proceed with caution. But yeah, Melatonin CD suppositories.

I forget his website.

This Dr. John Laurent. Oh, My gosh.

Okay, so real quick, for people who don't put things up their butt or like have never tried to put a suppository up, like a supplement up there and all that.

Well, bypasses the.

The stomach acids and gastric absorption. So I mean, that's why a lot of doctors will rectally administer or transdermally administer drugs.

And that, that's really the primary reason.

Is better absorption and the slow bleed that you get. Not bleed blood, but like the slow.

Release of nutrients into your system through.

Those blood vessels in the rectum. And then the other thing that's in each of the little suppositories is probiotics.

He puts probiotics. She actually replacing the colonic flora while you're asleep.

What's the name of it again?

John Laurence. You know, I had him in a roundup like two weeks ago in the weekly record roundup on my website. I put them in there. I put a discount code for him on there as well, but it's called.

His travel hacker kit.

And it comes to glutathione spray too, for the nose, for. For immunity. And what I do is I. I just put it like, like an inch up. Now you do a handstand against the wall for like two minutes, then go to bed.

Cool. Bravo. Yogurt. Yeah, cool.

By the way, by the way, we're gonna take questions from all of you and we have a mic probably on this side. Carlin, I'm gonna give you this mic and hopefully you can just pass it up.

There's a couple mics if you need to.

There are a couple mics. Maybe someone else could.

Anybody else want me? A mic? Yes.

Can you handle that other mic? Okay, so please keep your questions short and sweet. No long winded solilopes and all that.

So.

Because we don't have a lot of.

Time, so that I know.

How long are we doing Q and A? Then we'll know how.

20 minutes.

Okay.

Okay. So burning question right there. Gentlemen up front.

My name is Rad. My name is Rad.

And I want to thank you for the presentation.

My question is pretty quick. You share a lot of information. How do you advise approaching prioritizing the experimentation process?

Start with the mitochondria. Start by treating your body as a human battery. I talked about that electrochemical gradient and the negative ions. And the top things to start with for treating your body as a battery would be exposure to photons of light. Are they using any of those light biohacks, like infrared, near infrared, red light, a Red light panel or frequent doses of daily sunlight.

That's number one.

There's this really great book I'm reading.

Right now called the Human Photosynthesis about.

How melanin interacts with photons of light.

To spill off electrons. So it's almost like free energy.

Number two would be grounding and earthing mats or PMF or biomat or going.

Outside barefoot or just getting those cheap.

Ass straps on Amazon that you strap around any pair of shoes. They'll ground any pair of shoes.

Or getting earth runners.

So grounding and earthing would be number two. Number three would be. Well, number three and four would be heat and cold, both of which are.

Fantastic at shuttling electrons through the body. Have a host of other benefits.

So regular sauna practice or, or. And a regular cryo or cold thermogenesis practice and good, clean, pure, either reverse osmosis or carbon block filtration that you're then adding a really good mineral solution to like ketone hypertonic minerals or Celtic salt. Celtic salt is amazing.

It's low in microplastics, it's low in.

Iron, it's low in metals, very high in minerals. You can sprinkle that in the water when you're traveling.

More expensive but better solution would be.

The Quinton hypertonic solution. But it's.

If you start with light earthing and.

Grounding, heat, cold water and minerals, if you've already got good wholesome nutrition and a solid movement practice, like, that's going.

To cover like 80% of your bases.

All right, thank you. Question over here on the red.

Thank you for coming here. And I'm following you for four years now.

Wow.

Yes. I learned a lot. Thank you. What do you think of Eminem?

And I know you, he's the real Slim Shady.

You think David Sinclair shady? Did you say Eminem?

Eminem, like the rapper?

Or do you mean. To hear Mark and what do you think of your art crystal? I missed the second part of that.

Question before you said art crystal.

What'd you say you interviewed Mark? Oh, yeah.

I'm probably gonna like get.

A lot of times I'll just like buy this stuff and try it out.

I haven't used the art crystal yet, so no comment.

You know, some of these frequency generating.

Devices have no research behind them. But if I use them and like, my HRV goes up and my sleep gets better, then something. The nms. NMN is a wonderful way to maintain high levels of nad, particularly in the hypothalamus. Even more, the nicotinamide riboside. If you're looking for the brain effect, you either need intranasal NAD or sublingual nmn. So I, Yeah, so I like, if.

I, if I had to take oral.

Nicotinamide riboside or sublingual nmn, I at this point would do sublingual nmn. And I'm a huge fan of, you know, get an NAD iv, you know, once a month or once every couple of months.

You know, get a, get a good.

Slow thousand milligram drip and then keep your levels elevated with sublingual NMN or oral nr. And then when I travel, I order from San Diego, from the NAD clinic down there, transdermal NAD patches. Because what I was saying about non native emf, so I get this slow bleed of NAD into my body while I'm on the airplane.

So that's really good for like long haul flights because.

Because they'll bleed in over like eight hours.

All right, we have a question up here. Sage, I think.

So what would you do to regenerate.

A pancreas that vasoactylocus peptide destroyed?

I have no clue. I know we've seen some pancreatic cell.

Regeneration from strict adherence, like a ketogenic approach. I think Verta Health has done a little bit of looking at that, but.

Yeah, that's probably something to ask your doctor about.

You're not the doctor did it to you. Find a different doctor.

I, I would look.

So in terms of like medical practitioner directories, like, I'm increasingly sending people to Wild Health md. They're in the US Because I dig those guys and got good training programs.

If you go, there's one page of.

The book that lists every single doctor I work with and every single medical practitioner network that I go to when I need to find a doctor for somebody. So if you own the book, you're getting the book. Find that section and I'll hook up with one of those knocks because I.

Will vouch for it.

Awesome.

Great resource. All right, we have a question over here. Abisha.

So this question is actually from the.

Live stream from Frank Losa from Ketonade.

Nice.

Hi, Frank.

Hi, Frank.

Awesome.

Thanks for sending me that tasty jet fuel.

Yeah, I tried it today, actually.

Have you tried the D13 butanediol, the.

Ketone alcohol rather than just the esters and salts? Nope.

Or do you know anything about them? Unless that's in his new formula, which I did try. I haven't tried it.

It comes like if it's in his new stuff.

I tried it.

It's the new Stuff the bottle. It's not labeled at all and it's not actually on the market yet, so that. Frank, you bastard.

Why did you send me to try?

These are little buzz.

Yeah.

Wait, so do you use ketone esters for your training?

I used to use them a lot.

When I was racing.

Okay. So I. I would actually jack up.

My blood glucose and my ketones simultaneously. Completely non natural state for the human body to be in. But man, if you want just rocket.

You'Re gonna run a marathon or something.

It's amazing. So you take both high carbs and ketones simultaneously. So you're in ketosis and hyperglycemia.

Like Superman.

What if you're not? Did you take it? I guess we could ask Frank that when he. He's probably. He'll answer that better. But like what if you, you want to fast? Can you take. Take it while you're fasting?

And to enhance your fasting, ketone esters.

Upregulate autophagy during calorie restriction. So even though there are, there are mild amount of calories in them, the pros that you'll get from ketone supplementation during fasting within a reason is actually pretty good.

So yeah. Beta hydroxybutyrate salts to a certain extent.

The ketone esters even more mimic calorie restriction and induce autophagy. So if you are fasting, especially for.

Long fasts, like three five day fast.

I think it's pretty good to have those in your back pocket.

Unless you're fasting for spiritual reasons, for.

Self denial, for really, you know, not eating anything. As a, as a form of training your spirit or training your mind. I think that ketone esters will make a fast more beneficial.

Good to know because I'm planning on going into my first three days soon. I've never done three day, but. So do you think it's gonna make it easier? Because I just was talking to John. John, he did a five day just about a week ago. Dave Hippensiel's son, John Hippensteal. And he said that he. It was like he wasn't happy, like he was kind of. John, are you there? Yeah, yeah. Oh, he's all the way back. He was saying that he just felt really run down or he was just depressed from that. Well, what do you. How. What would you recommend for someone who's doing a long extended fast fast and wants to maintain their optimal level and also not to lose strength?

That's. And you're sad.

John, were you.

It was just, it was just More difficult. I did a five day about 15 months ago.

When I'm sad, I get high and go to the oatmeal dot com. That's how I do it. No, it was.

It was just a bit more difficult than I.

Than I remember the first one I did.

And I'm not obviously going to be difficult, but.

Yeah, okay.

My energy has started to come back this week, the last few days more.

So than before the fast, which was.

A reason I was.

I would say just make sure you go into a fast with good micronutrient.

Status and good neurotransmitter precursors.

I mean, you know, your brain needs.

Fuel and particularly for dopamine and serotonin and some of those feel good chemicals. If you got low B12 status or even like I was talking about, I talk low amino acid status going into a fast, you might just have a little less neurotransmitter levels to play around with.

You could also try some of those.

Other things I talked about, like five.

Htp, Sammy, vitamin C. Some of the.

Things would support neurotransmitters.

When you go into your fast, you.

Kind of load up.

Yep, that's really important. So we should all get blood work done before we actually.

Yeah, get like a neutral, for example. That'd be the best one to get because then you're getting all your micronutrients.

Yeah, right.

All right, question. I want to definitely get to you, but there's a question over there. Neil, wait one sec. We're gonna get you a mic.

Hi, Ben.

Great presentation. You mentioned a couple times about doing the hyperbaric. You're doing the soft shell. You're mentioning like, the oxygen. Yeah, like the lower psi. Soft shell. Do you know? I know there's studies that say it may not be as good for things like if you have an injury or something like that, but you find just for general detox and recovery, it's okay enough. The hard shell ones. Yeah, it's pretty good.

I was talking with.

With John from cryo.

Are you here, John?

Yeah, I think he's on the right side over there.

I was talking with him earlier today. And like, the. The high pressure ones are better. You're gonna get more oxygen, more pressure, they're more expensive. They're less portable for a home. And also, like, I take my phone and play new calm and like, beats and stuff. And technically, with the higher pressure ones, anything in there can spontaneously combust. Kind of like that movie. What's.

What's the movie with Ryan Reynolds, the.

Superhero Deadpool Yeah, kind of like that. You don't want a deadpool scenario in your hyperbaric chamber.

And even books, apparently.

Like, you have books and something throws off a spark. So I'm pretty comfortable in the. In the song soft shell.

But yeah, if you don't pull out all the stops, the bigger hard shells.

You can get a lot more out of. But I just have one of the hbot usa, whatever their. I think it's one of their top models. And it'll go up to like 1.4, which is.

It's.

It's pretty good. I feel pretty good in that thing.

Okay, thank you.

All right, A few more minutes. Okay. Question on the right side.

Thanks for the talk. Ben, you talked a lot about inflammation all over the body, specifically the brain and blood vessels. How would you. How do you go about quantifying inflammation? Would you use anything like medical imaging, like an MRI or something?

Do blood measurements, crp, cytokines, fibrinogen, homocysteine. Just the basic inflammatory blood panel. I think some companies package inflammation panels. I think Wellness FX has one.

I think Inside Tracker also has one.

But you can let Genova Diagnostic surely does, and you can just get just your inflammatory markers measured. If you don't want to pay for.

Everything else and you just want to look at inflammation, you think an image would be cool for anything, just kind of baseline or see anything in that? I mean, I did like a full.

Body mri and it was interesting.

It was like peace of mind seeing.

That, you know, I didn't have tumors. And there were. There were some interesting things in terms.

Of seeing some soft tissue issues that I wasn't aware of and pockets of.

Fluid that could indicate, like, soft tissue inflammation. But, I mean, it's.

It's also kind of expensive.

And I don't know if you're.

It's like, it's decent to do once for peace of mind, but if you're trying to regularly track inflammation, I would just do blood inflammatory markers. Okay, thanks.

Cool.

Awesome.

We have a question all the way back in the. Back there. And then I'm going to take you, Christian.

Right.

Okay. And then I think you're going to be the last question. Then we're gonna get on with the book signing.

Oh, yeah, I'll sign books after for you guys. For sure. I've been devaluing all this is.

She went.

So I used to do a weekly fast of just doing 36 hours of water fasting, but recently I looked into protein fasting. So I was just wondering, do you think protein Fasting is a sustainable alternative. Alternative to water fasting, like perhaps like it can trigger autofaking.

Sorry. For sure. Yeah. You're gonna switch off MTOR once, once you don't have high levels of leucine.

Or methionine, you'll switch off mtor. So I mean you, you still are gonna have some amount of blood glucose fluctuation, etc, if you're consuming calories.

But that's like I was talking about earlier, right?

Like the Mediterranean diet, periods of time during the year where, you know, my.

Dad, he, he's, he's part of the Eastern Orthodox church.

So like at Thanksgiving you'll just be like, yeah, I'm not eating me some weird number of weeks.

But his like, he's not even meeting until Christmas. Right.

So his body's in autophagy for a good like month and a half there.

So do you think it's like a good routine that you could possibly do like once a week or maybe even like three, three times a week?

Because I've.

Dave Asprey, he mentions how, he mentions it just as like, he didn't mention how frequently you can do it. He just mentions that it's important to do less than 15 grams of protein when you do it. Yeah, but there's another author now, Naomi Witto, she said, yeah, she says that she, she suggests doing it three times a week but doing like 25 grams of protein. So do you think like doing it.

Like that depends on your level of physical activity.

If there's like multiple days during the week where you're not training, those are days that you could actually benefit from some amount of protein restriction. So if you're doing like 0.8 grams.

Per pound on a training day, which.

Would be reasonable, maybe you're going down to 0.5 to 0.55 grams per pound on a non training day, which still helps to maintain nitrogen balance but is.

A much lower protein bolus. So. Yeah, absolutely.

You could be cognizant of your protein needs based on training and choose lower protein doses. You know, and you know, you don't, you don't have to do a ribeye steak every day.

Right.

Last point on that would be.

Is.

There any like cautions or tips regarding like getting in your nutrients during protein fast? Because I did a protein fast just yesterday and looking into looking in my nutrient intake for yesterday, it looked like it was hard to get in a lot of nutrients.

Yeah, every like feeding a chronometer or something. Yeah, yeah. Just use a multivitamin or a nutrient complex who's like the obese guy who fasted for 300 some ridiculous number of days. And he didn't suffer from that many micronutrient deficiencies, but he was using a multivitamin.

Is there any brand of multivitamin that you recommend?

There's a few good brands. Thorn Standard process, Life Extension, some. Some of the brands that, that just are particularly well known for being good.

But I, I usually choose Thorn.

Okay, thank you.

Yeah.

And they're highly rated on labdoor.

Yeah.

Yeah.

Okay, last question. Christian, can we get the mic up here? Thank you.

All right, thanks, Ben. There's a lot of excitement about light therapy right now, but there's not a.

Lot of clarity on ideal red light and infrared light therapy.

Treatment lengths. Do you recommend different treatment lengths for people with different skin types?

And do you recommend light therapy before or after workouts?

Most of the studies are 10 to.

20 minutes for a good higher power device. The lower power, less expensive devices sometimes require like a 45, 50, 60 minute treatment time time. But like jute, for example, that's 10 to 20 minutes more than that.

You can create excess reactive oxygen species.

So you don't want to overdo it. Another supplement I talked about there a.

Methylene blue, Same thing.

You take too much methylene blue, you. You over activate reactive oxygen species or over generate them. So I think 10 to 20 minutes is the sweet spot because of the nitric oxide release.

I think post workout is better than pre workout just because you get better.

Blood flow pre workout.

I just, I do 10 to 20.

Minutes every day in the morning and it just kind of like lights me.

Up for the rest of the day.

So that's, that's the way that I do it. But yeah, 10 to 20 minutes generally for a good device is what you're looking at.

All right, we're going to end this here. There's so much more that you can learn in the book, so thank you so much for coming out. We are so honored.

Well, thanks for listening to today's show. You can grab all the show notes, the resources, pretty much everything that I mentioned over@BenGreenfieldFitness.com along with plenty of other goodies from me, including the highly helpful Ben recommends page, which is a list of pretty much everything that I've ever recommended for hormones, sleep digestion, fat loss, performance, and plenty more. Please also know that all the links, all the promo codes that I mentioned during this and every episode help to make this podcast happen and to generate income that enables me to keep bringing you this content every single week. So when you listen in, be sure to use the links in the show notes. Use the promo codes that I generate because that helps to float this thing and keep it coming to you each and every week.