How To Biohack Your Detox

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Hey, it's Ben Greenfield. And what I am giving you here is a walkthrough of the Training Peaks version of the 12 week full body detox that you're going to be doing. Now, I know at first glance it may look like a lot of things, but these are habits. I mean, if you were to add up everything that you did during the day, from making breakfast to perhaps making a coffee or a tea, to brushing your teeth, to walking to the car, opening the garage door, getting in the car, driving to work, et cetera, et cetera, you would have hundreds of items. So what you're just focusing on in this calendar are the items related to getting a better body and brain over the next 12 weeks span of time. So you'll see that each day has specific activities and if you're unfamiliar with Training Peaks, any activity you click on, you'll be able to read the description for that particular workout. Now, because I'm a coach and you're viewing my coach account, what you see might be slightly different than what I'm showing you here, but it's generally the same thing. Your description is here. You can write in how long it took you, et cetera. I didn't put in the planned duration for many of these items because they're going to be different for different people. Instead, the most important thing here, whether you're using the TrainingPeaks phone app or the desktop version, slash browser version, the most important thing is for you to simply click on what you have for that day. And there is a Word document or PDF that you can view too, if you aren't a fan of the training piece. I like the training piece just because it automatically goes straight to my phone. I can look at the calendar for that day, but let's walk through a typical week so you can see what this actually looks like. So you can see hot and cold here. Now, I am recording this particular video for you before I have added the hot and cold sessions to Monday through Friday. You can see they're only on Monday right now, but you're going to be preferably doing a sauna and a cold every single day. The next is, and this is all optional. You can do this as an alternative to the sauna, or you can do it in the sauna or as part of the sauna or in addition to it, depending on how much time you have in your hands. But part of getting a better body and brain is doing things that perturbate your brain. I may have mispronounced that word. Perturbate. Perturbate. Either way, challenge your brain with novelty, variety and new things. And for me, going through this detox, because remember, I'm doing this along with you. One of my goals is to get better at gymnastics movements like handstands and muscle pull ups. And so you'll see on Monday, Wednesday, Friday, there are options for gymnastics as an alternative to the sauna or in addition to the sauna or in the sauna, if you'd like. Rebounding. So rebounding. And of course this is why I'm giving you access to all this early, so you can get, if you need one, a rebounding trampoline. Fantastic detox. Again, the rebounding is not required, but each of these little things add up and I'm simply showing you everything that I'm personally going to be doing. So rebounding. Monday, Wednesday and Friday you can see appears dry skin brushing. Fantastic detox. And listen to my podcast on detox and you know 17 reasons I'm detoxing my body in 2017 to learn more about dry skin brushing and how it works. But any of these, again, you can click on them and I've got links to dry skin brushes, I've got links to the full instructions for how to dry skin brush, etc. I actually just got done doing it before this call or before this, this recording. So you can see dry skin brushing just Monday and Friday you could do it more than that. It's not gonna hurt you to do it every day, but I don't want to overload you with too, too many things. Okay. Foundation core training, something I've personally been doing for almost two years. Every morning you're gonna do it Monday through Friday, it takes five to 10 minutes. I prefer to do it in the morning. Turns on the butt, turns on the breath. Really, really great practice to build as a daily practice, but you can throw it in as like a little movement but bite throughout the day. You know, many of these things can be spread throughout the day as little movements throughout the day. Intermittent fasting. Every single day we're going to try and have a compressed window. If you're a woman, I'd rather you get close to a 12 hour than a 16 hour intermittent fast. If you're a guy, I'd rather you get closer to a 16 hour than a 12 hour. But every day there should be a period of time from dinner until breakfast where you've got at least 12 hours where you're giving the gut a break. Now, during that time and throughout the rest of the day, any of the teas and the broths that I have listed here. And again, if you click on them, you can see all the recipes. Any of those you can consume, those are okay to consume during that fasting period. I personally just do water, but, but if you are getting super hungry or you feel as though it's, it's too much fasting, you can use the teas and the bras. And just speaking of fasting, I'm going to quickly jump forward over here to Saturday where you can see either at breakfast, lunch or dinner on Saturday for me, because Saturday is going to be like a snowboarding day for me. I'm going to start at dinner so I have energy while I'm out snowboarding. But you begin your 24 hour fast. And the teas and the broths that I have listed here, those can be utilized during the 20 hour fast. And you can see I have other things, especially if you're an athlete who doesn't want to say, lose muscle or you have higher than normal activity levels on your fasting day, you can add things like minerals, amino acids, spirulina, ketones, et cetera and you'll end that fast. You know, if you started it Saturday at dinner, you would end it Sunday at dinner. And this is one of the reasons Sunday is such an easy day. Right? Sunday, all you have are the teas and the broths. And I have all the recipes in there for you. One coffee enema. Yes. And again, it's optional, but for peristalsis, for endogenous production of glutathione, for the antioxidant infusion into the butte. I'm a huge fan of a weekly coffee enema during a detox and then meditation on Sunday. And I've got, if you click on meditation, you'll see I have full instructions for what that incorporates and how to do it and which versions count for that Sunday. Back over to Monday before I got derailed by fasting teas and broths. We already covered those. Those are sipp throughout the day. I've chosen some of the best ones for healing the gut lining, for providing nourishment for the body and for detoxification. Here you see two strength sets. You're only going to do one if you're beginner or intermediate, choose the super slow routine with free weights if you're intermediate to advanced if you're an athlete. If you do the super slow routine and it's too simple for you, you would do the strength sets. Now alternatively, if you're already doing the strength sets for Intermediate and advanced and a Monday rolls around. Or you can see that in this case Thursday is very similar to Monday. Right. You've got the option for the super slow or the strength sets, which for some reason I have two of them on there. I need to still delete that. We'll get around to that momentarily anyways though. So the super slow routine is something you would do if you were super beat up from the strength set. So you can choose. It's kind of like the easier strength routine or the harder strength routine. Don't do both. And then general diet recommendations. You're simply going to have to click on that and read it. I can't reveal all as folks who are not necessarily doing the detox might be watching this video. If you're watching this video, by the way, and you haven't yet gotten in on this detox, just go to detoxwithben.com and you'll see all the, what all is involved with this because there's a huge like, like a supplementation program and like a, like an inner dashboard with smoothies and recipes and all sorts of stuff that I'm doing along with this, this really good detoxification doctor named Dr. Dan. And anybody who's doing this program that I'm outlining right now is going through that also. So this is just all the little biohacks I'm throwing into that. Okay, now that you've got the hang of things, this will speed up. So oil pulling, you're going to do that on Tuesdays and Thursdays. And again, if you click on oil pulling, I have full instructions in there. The fast, of course, we already covered that. The T's and the brats. Now you'll see that on Tuesday and also on Friday. Right. So we have Monday strength Tuesday and then Thursday strength Friday, something else you're doing. More power. So the ultimate efficient bodyweight workout or the complex sets routine. And again, if you're more intermittently advanced, you're going to do the complex sets. Otherwise you'll do the ultimate efficient body weight workout. And both, both of these are more power and explosive based than they are super slow strength based. And again, if you're beat up and you're already doing the intermediate advanced, then perhaps you'll choose on that day to do the ultimate efficient bodyweight workout. Or you're tight on time. You know, this is a 14 minute routine. This is more of a 45 to 60 minute routine. So you know, you'll kind of choose based off your time availability as well. And then for Those of you training for sports and athletics, I would highly recommend you include some of the cardiovascular interval suggestions that I've programmed into the Tuesdays and the Thursdays. Those can be done as a starter or as a finisher to either of the strength based workouts, or they can be done at a different time of day if you'd prefer. So moving on to Wednesday, you can see this is a slightly easier day. You get to cross train. You choose a gym, a sport, a class or activity of choice. Like for me, this is my tennis day. Wednesdays is tennis day. Now you've still got a little bit of rebounding, your foundation core training, the intermittent fast, the tees, the bras, a little bit of gymnastics practice as an alternative to the infrared sauna. But this is a day also just to learn a new sport, play a new sport, throw something fun in there. Again, mix things up for the brain. Thursday is pretty much identical to Monday, and Friday is pretty much identical to Tuesday. You can see that. And again, I'll go clean this up. I made an error while writing this out. For some reason I put, I doubled up the strength set. You can see here I need to delete one of those. So I'll do that after this video. And you can see here I accidentally doubled up the complex set. So I will fix that. The next thing is Saturday. I went over the 24 hour fast. Saturday is also an adventure of choice. And for example, if you click on this, you get to choose an adventure of your choice. Hiking, skiing, snowboarding, road, cycling, mountain biking. If you're training for an obstacle course, maybe you're gonna be out doing a little bit of running through the forest, etc. Don't beat yourself up too much because this is the day that you begin your 24 hour fast, depending on which time of day you're gonna choose to do it. But this is a day for something a little bit more epic, shall we say, you know, getting out, doing a big hike, going skiing or snowboarding, which many of you are going to be doing over the winter, doing pretty much anything that, that's like a fun, preferably outdoors activity on a Saturday. And then like I mentioned, you know, we've already kind of went over Sunday and what that is, that is going to look like. And you can see as the program progresses, a few little things will change up as you go throughout the program, but most of it is, is pretty straightforward and instructions are spread throughout for everything. The app, the free app that you can download to your phone will automatically send these to your phone. You can log them as you go. You can basically keep complete track of anything and everything you can do. I mean, this program is really advanced. You can even upload, like, your sleep metrics, your heart rate variability metrics, et cetera. You'll have the monthly call with Dr. Dan and I to go over all your questions and everything else that we present over at Detox with Ben that's included with this program. But I wanted to walk you through what a typical week is going to look like, just so, you know, kind of what to expect. So we're working everything from endurance to strength to power to fasting to all sorts of things that heal the gut and build the brain. So really, you're going to come out of the next 12 weeks not only Detoxed and, you know, you're not going to be some skinny, emaciated marathoner when you finish this thing. I want you to be athletic, robust, and much, much fitter at the end than when you started. So thanks for watching and enjoy the Detox.