Ben's Age Reversal Strategies

Once a week I do a detox, meaning every week I clean up my body. I take a binder like activated charcoal. I'll do a steaming session or a coffee enema. And if you don't know what a steaming session is, check out the show notes. It's literally what it sounds like. You're steaming your nether regions, which feels great, using some kind of herbal tea. And then I always follow that up with a deep sweat in the infrared sauna. And for me, usually that's Wednesdays. I just detox and clean out the whole body. My diet is largely low carb Mediterranean, a lot of organic vegetables, fermented dairy and plants, organ meats, clean fish bone broth, extra virgin olive oil like Brian vinegar, dark chocolate like Brian, very dark chocolate. And I do an overnight intermittent fast of 12 to 16 hours. I rarely do additional fasting besides a quarterly three to five day stint of lower calorie intake or sometimes water fasting.

Okay, so Ben again here now as a promise, I wanted to give you a little glimpse into my own age reversal strategies. I will also link to an article that goes over all these. And of course all the podcasts are transcribed as well. So if you go to BenGreenfieldLife.com BrianJohnson you can check that out. And obviously, as Brian and I alluded to, there are the basics, right? Your relationships and social life, your sunlight exposure, your time outdoors, avoidance of vegetable oils, et cetera, et cetera. But just to make your eyes bug out in your head, I suppose here are some of the things that I'm doing right now that that are big wins for me. And I actually did recently do this rate of aging clock, the dune didn't pace test that Brian alludes to. And my own results show my rate of aging is 0.73. That means for every 365 days I only age 266. And that actually is one of the lowest aging rates currently on record. Plus, perhaps more importantly, I feel like I'm 18 years old. So these are some of the things I do movement as I talked about a little bit in the podcast with Brian, three times a week weight training and two to three times a week high intensity cardio. My weight training is mostly all single set to failure. I use an ARX machine when I'm at home or a Tonall which is a wall mounted machine I have in my garage when I'm traveling. I'll use something like the X3 band setup and for me it's just six major moves, chest press, pull down or pull up, squat or leg press, overhead press and seated row. I also use blood flow restriction bands pretty extensively when I travel combined with body weight training in my hotel room. And I also travel with what's called an electrical muscle stimulation suit, a catalyst electrical muscle stimulation suit and that thing I'll hit just once or twice a month right now to recruit a whole bunch of muscle fibers that I might not normally recruit. Now when I'm doing my home high intensity exercise routine, I do use intermittent hypoxic training, meaning I use this machine called a live O2 and I'll breathe pure oxygen combined with limited oxygen during the actual workout. Workout so I kind of outlined my workout during the podcast with Brian, but that's some of the more specifics of the actual modalities I use. And then for all my warmups and cooldowns I use like Brian does some of Ben Patrick's moves. He has a great book called atg. I think that stands for Athletic Training Group, but ATG for life on Amazon. I'll do a lot of power plate vibration work to warm up and some moves from Dr. Eric Goodman called Foundation Training, which is fantastic for the back and for turning on the glutes and then some self inflicted fascial stretching using a protocol called LD DOA E L D O A which I also have a podcast interview that I'll link to in the show notes. So my total time commitment for my weight training sessions is about 30 to 40 minutes three times a week. The cardio is 15 to 25 minutes three times a week. The injury prevention protocols, foam rolling, movement, stretches, et cetera is 10 to 15 minutes every day. And then again like I mentioned in the podcast, everything else is walking, pickleball, tennis, occasionally going for a swim and then a lot of sauna, cold and breath work. As a matter of fact, three to five times a week I'm 20 up to 40 minutes in the infrared sauna doing stretching and breath work and that always finishes with a three to five minute cold plunge. And most of my showers are as icy cold as possible, so I'm getting a lot of the longevity benefits of the hormetic effects of temperature stress. I outlined my sleeping protocol a little bit in my chat with Brian, but I sleep anywhere from six to seven hours per night. I use a PEMF mat made by a company called Body Balance during the entire night of sleep and also the Sleep Me Cold system set at 55 degrees Fahrenheit. So I'm on cold water and PEMF during The entire night of sleep, I will often use something called a HAP B, which is magnetic stimulus device, and also an Apollo, which is a haptic device to increase relaxation and to decrease my sleep latency. I typically will play ambient noise. I use something called a sleep space app for that to drown out noises to lull me into sleep more quickly. And my supplement protocol before bed is pretty simple. Kion Sleep Element Health CBD and Magnesium Breakthrough. So I use Kion Sleep, which is basically an inhibitory neurotransmitter kind of cocktail, cbd, which is a non THC form of cannabis, and then magnesium. And when I travel I throw in high dose melatonin from a company called Biozen. And by high dose it's like 100 to 300 milligrams. But that's only for the first few nights when I'm traveling. And then for proteolytic enzymes to heal up the body more quickly during sleep. If I've had a hard workout day, I'll take three capsules of the Kion Flex 1, which are proteolytic enzymes designed for recovery. And then I nap. Like I mentioned, this podcast every day, 20 to 40 minutes in the hyperbaric chamber or on the PEMF mat. And I'll a lot of times use these compression recovery boots made by a company called Hyperice and also the New Calm or the Braintap Light Sound stimulation machine to improve my relaxation. During a workday. I'm usually walking on a manual treadmill. I was walking on a treadmill during this entire podcast that you just heard. Or I'm standing in front of a standing desk. I use earthing or grounding mats during the entire day at work. So I'm still grounding and earthing while I'm indoors. I have what's called a nanov device that generates air that I can breathe that assists with protein folding while I'm working. I have what's called a Vielight red light stimulation device for my head and a JOOVV Full body red light therapy device. And so all of those are just kind of like on and off at different points throughout the day to optimize my cellular health. During an average day of work, once a week I do a detox, meaning every week I clean up my body. I take a binder like activated charcoal. I'll do a steaming session or a coffee enema. If you don't know what a steaming session is, check out the show notes. It's literally what it sounds like. You're steaming your nether regions which feels great using some kind of herbal tea. And then I always follow that up with a deep sweat in the infrared sauna. And for me, usually that's Wednesdays. I just detox and clean out the whole body. My diet is largely low carb Mediterranean, a lot of organic vegetables, fermented dairy and plants, organ meats, clean fish bone broth, extra virgin olive oil like Brian vinegar, dark chocolate like Brian very dark chocolate. And I do an overnight intermittent fast of 12 to 16 hours. I rarely do additional fasting besides a quarterly three to five day stint of lower calorie intake or sometimes water fasting. When I wake up, I do take supplements. I don't take a hundred like Brian does, but I take a decent amount. So I drink 32 ounces of water right when I get up. That's after I've done like some coconut oil pulling and cleaning my face and everything. First thing go down, giant mason glass of water. I put the jigsaw health adrenal cocktail in there, which is vitamin C and minerals. I put a few hydrogen tablets from water and wellness in there. I put typically electrolytes in there like Quinton electrolytes or the Mana Shilajit minerals or protect electrolytes. I kind of go bounce around between all those. And along with that water I drink NAD spermidine, a good probiotic. I use one made by seed and then some kind of nootropic or brain support, usually something like qualia mind or nootopia. And then a couple hours after I've woken, I'll have a cup of coffee or a cup of cacao or some medicinal mushrooms like the four sigmatic mushrooms, sometimes with a little bit of extra salt and minerals added into them. And I still haven't worked out at that point, but that's just as I'm banging through work. And then when I work out, typically around 9am before breakfast, I'll usually have a shot of feel Free or an update energy drink or some nicotine gum to really boost me into the workout. And then I have breakfast, which is almost always like a liver bone broth colostrum smoothie. Along with my breakfast. I take fish oil, take the kion fish oil. I take a little bit of C60. I use the stuff made by Wizard Sciences, my friend Ian Mitchell, who's been on the show before, and kion creatine. And that's it. And then with lunch, usually it's a bed of vegetables with some good clean fish. I'll usually have a big dose of ketones with lunch and I'll also throw in an adaptogen like reishi extract. If I'm gonna nap after lunch all day long I'm hitting kion aminos to pulse anabolism. So I take 10 to 20 grams of kion aminos throughout the entire day and then before my meals I'll take a shot of apple cider vinegar or digestive enzymes or something that will help me to digest the meal and before dinner to help me manage my blood sugar response to the meal. I take kion lean now from an anti aging standpoint. Also once a month I take a two day protocol of a senolytic formula from the company Qualia called Senolite which helps to clean out so called zombie cells. And then twice a year I' do a peptide protocol usually 10 days long using the bioregulatory peptides that I discussed in my podcast with Phil Micans and I can link to some of my podcasts or my peptide sources in the show Notes. Like I mentioned to Brian, I do have a high genetic risk for heart disease and a beat apart from years of hardcore endurance training and an elevated plaque score. So I also supplement with red yeast rice extract which is like nature statin at night because the body does a lot of its cholesterol metabolism at night. And then I take niacin and coenzyme Q10 in the morning along with what's called Annatto which is a mixed tocopherol, tocotrienol, vitamin E extract in the morning. A few times a month I'll do vitamin IV like a vitamin cocktail IV. I get them from Dr. Craig Conover. He has a company called Fast Vitamin IVs and then two up to three times a year I'll do stem cells, V cells and exosomes usually with Dr. Matt Cook at BioReset Medical one or two times a year as kind of an oil change for the body. I'll also do an ozone treatment like ozone plasmapheresis. Practitioners for that tend to vary. Sometimes I'll go to Next health down in LA. Sometimes I'll go to Dr. Matt Cook's office for that. It really depends. And then over the past decade I've done two full body stem cell makeovers which are a game changer. They're expensive but they are a game changer. I plan to keep doing that once every five years with Dr. Harry Adelson at Dosheri Clinics in Park City, Utah. When I travel I'll a lot of times get an NAD IV or use an NAD patch when I'm on airplanes. And then I mean from the skin standpoint I mentioned I do coconut oil pulling typically with coconut oil or ozone oil, a little bit of peppermint essential oil. I do that in the mornings. I brush my teeth once in the evenings for about five minutes and then I floss or water pick regularly and I get a massage about one to two times per month and always include focus on the jaw and the cranial sacral areas during the massage. I also do once a week a clay mask for the entire face along with derma rolling and red light. And that's kind of like my home anti aging protocol. So those are a few of the biggies. So that's basically what my whole routine looks like. As far as all the different hacks I use for anti aging, I get a lot of questions about this so I figured I'd address it. Perfect time to do it is obviously on this show so I hope that's been helpful for you. I hope this entire podcast has some help for you. And again, the shownotes are at BenGreenfieldLife.com BrianJohnson spelled with a yes.