Biohacking Tips for a Healthier Body | Ben Greenfield

So what do you think of the current biohacking world? Do you think a lot of what people are doing are actually based on real science?

Well, to answer that question directly, no, not a lot of it is based on real science.

I think a lot of people are overdoing the supplements. They're taking way too many supplements.

Oh yeah, it's like total fomo. Yeah. There's also a lot of people who want to take a pill or somehow get dropped off by a helicopter on the top of Mount Everest instead of climbing Mount Everest. A lot of biohackers kind of have a reputation for taking the shortcuts.

I am so excited to have the famous Ben Greenfield here in my office.

Under the laser lights. In the flesh.

That's right. And under my protocol. So I'm excited to help you, jumpstart you into even a further optimized level. But I want to pick your brain about all the things you know.

You got a audience. I got the knee open my phone.

That's right, you're all hooked up. You're not going anywhere. I am so curious about your journey. First of all, where did you even, how did you become such a well known figure in the biohacking world?

I have no clue. I don't know. It is honestly, like, I really got into this whole field because I studied exercise science and I was a personal trainer. I had a degree in physiology and biomechanics. And before I got my degree, I wasn't even that interested in exercise science or anything. But I played tennis in college and most of the other student athletes were studying exercise science. So I thought, well, that this looks interesting. And I was a pretty good student. You know, I was homeschooled. I started college when I was 16 and was always, I learned pretty quick. Okay. So I just like fell in love with, with science and the human body and even, you know, I went pre med and took the MCATs and got accepted to a bunch of medical schools. And really, you almost decided. I know. And then I decided to go work in the private sector for a. So I, I, I took a job in hip and knee surgical sales. When I worked that job for like nine months, I realized that I didn't really want to be in medicine after all, so why not? I didn't beat that many doctors who seemed very happy with their jobs. And I had a lot more fun like personal training and helping people out with their DIET and exercise versus in or overseeing, you know, $40,000 overpriced hip and knee implants, going to morbidly obese patients who probably would have been better served through lifestyle adjustments anyways. And it was just the feeling in my gut that I just did not want to work in a hospital or a clinic or you know, because I was thinking about orthopedic surgery or sports medicine. And so I walked away from that job and I got back into personal training and began to manage a local gym. And long story short, I met a doctor there and he and I partnered up and we launched like a one stop shop for sports medicine or I was the director of sports performance, but I was already at that point because I personal trained all through college and the nutrition coaching and managed a wellness program at University of Idaho. And I was already like very interested in using the best of the best and the coolest technologies like, like cool things that would allow me to get results from people who weren't getting good results. You mean shortcuts, kind of like biohacks? Well, yeah, I mean like because I, I'd done bodybuilding in college so I was kind of accustomed to the, you know, deep dark world of supplement fringe methods for training and you know, blood flow restriction and, and even though I couldn't afford like steroids and hormones and things like that, I was in, you know, creatine and blood flow precursors and pre workouts and so I was into that side of things. But then also I was kind of, kind of a little bit of a tech head because after that I got into Ironman triathlon. So that world even back then was a lot of self quantification and power measurements and speed measurements and blood lactate measurements and I, I incorporated a lot of that stuff in this new facility that I opened with this doctor. But then we did like, we had one of the first ever PRP machines. We were doing injections in the joints. We had high speed video cameras for 3D analysis of gates bicycle fitting. I had underwater cameras where I'd film people swimming and decent amount of swim using a 3D analysis of their swimming form. We did like indirect calorimetry because my background was in physiology, that's what I got my master's degree in. So we did VO2 max tests, testing and metabolic rate testing and carbon fat oxidation. And so that was for me like super cutting edge stuff that even though I didn't realize it at the time probably would have been called biohacking. Even though for me it was just like it's like cool stuff that we're using to enhance the human body. So in 2008 I got voted as America's top personal trainer. And, and partially just because of all these weird or novel things that I was implementing with my clients. And you were saying results. Yeah, and we had good relationship with the local medical community because, you know, we had a chiropractic doc and a sports medicine physician and physical therapist, massage staff. And so we had a lot of people there and I had a good reputation in the area because of that. So once I got voted as, as, as a standout in my field, then I thought, well, how else could I kind of move the dial and ride this wave? So I started a podcast and, you know, started writing for magazines and I wrote my first book and started doing a lot more, not just coaching in town, but also online coaching and began to kind of like build a content based platform. And that was like 17 years ago. Oh, so. So fast forward now and, and you know, I'm still doing, I don't run into personal training studios anymore, but. And I'm still doing all of that, you know, podcasting and online coaching and, you know, nutrition and, and you know, advising and investing in different companies. And I think that over the years of doing the podcast, it's just like every time some new device comes out or some new therapy, whether it's red light or oxygen or PEMF or peptides or anything else, I'm constantly getting asked about that by my audience or, or interviewing a podcast guest about it. So I'm always like forced to learn. And I think maybe because of that I've, I've developed a reputation as like, you know, like a biohacker or forward thinker in the industry. But for me, it's just been a journey of gradually increasing new things along the way.

Yeah.

Yeah.

Okay. How much do you think that has changed your health since you started going into this field? Have you always been super healthy or was there any issues that you were working on?

Well, I've been pretty fit just because, you know, playing tennis in high school and college and getting into bodybuilding and triathlon. Like, I can't think of a time in my life when I wasn't involved in some sport. Water polo in college, volleyball, tennis, you know, played soccer and basketball and everything growing up. So I've always just had a life of movement, a physical movement.

I'm going to interrupt you for just a second because we're going to do this most important part because we're getting to put the stem cells in the IV bag. Yeah. So this is after activating the cells with the light because. So we use red Light to help the cells to be more viable. Not to mention that you're getting light, you know, all over your body when this goes inside your body, because these are laser light, so they can penetrate your body deeply. So it will help with all the cells. But yeah, we have certain amino acids in the IV bag to help the cells survive.

Even more amino acids in there, too. Wow. Yeah.

And so we let it flow as fast as possible into your body and we also rinse the vials, make sure we're getting everything out of there possible.

Every last little precious stuff. Wow. Yeah. How cool. Amazing.

It's pretty rapid. I mean, like, I just heard from our doctor Doug Gilling. Water. Just telling us about a patient with sarcoidosis and lung fibrosis and actually ditching oxygen that he had been using for years, dragging around this, you know, large amount of oxygen. A few. Within a few months, couple months after, within three weeks of the treatment.

Wow.

He got rid of the oxygen.

Amazing.

And he's going on hikes. I mean, it's just, it's powerful. And this is not the only one. We've seen. Yeah, we've seen people, you know, have patients with COPD. We had people with a toxic lung injury from 911 getting drastic recovery. So anyhow, just these cells that you're getting to put in your body are very powerful.

Wow. So you say I'm going to be able to dunk a basketball. Speaking of dunking basketballs. Yeah, I mean, like, I. I've always been somewhat fit, but that, as you know, is not synonymous with health. And it was when I was maybe 10 years into racing triathlons at a pretty high level, you know, competing in world championships and racing all over the world, that I started getting into the realm of self quantification and blood testing and heart rate variability measurements and all these things that were becoming more accessible to the masses to. To do and to find out without, you know, tons and tons of money. So that's when I started to realize that I was healthy on the outside, but not necessarily healthy on the inside. Like, I had, you know, thyroid dysregulation. I had, like, pretty much almost hypogonadism. My testosterone levels were like 280, 290. I had inflammation, I had blood sugar dysregulation and a lot of that just because of the fact that I was exercising a lot, eating slightly better than the standard American diet. But I was like the kind of person who eats well, who thinks they're eating well, but was, you know, like whole grains or like eating at McDonald's, but having like half the bun and you know, mixing mayonnaise in with my ketchup so I got more fat. There's just dumb things like that. You know, a lot of fast food, you know, a lot of take and bake pizza, a lot of the type of food that I grew up on. And so the combination of realizing that what I was doing wasn't working for long term health and longevity, like what I learned, which is just like, you know, eat lean protein and whole grains and work out a lot, right? Like that's, that was my idea of healthy. That's when I started to take a deeper dive into all these other things that you could do that would actually move the dial. Like eating a diet that's closer to nature. And my wife and I got in like Paleo and started to eliminate processed grains and dairy and artificial ultra processed food. And I got a little bit more into recovery modalities and optimizing my sleep. I mean like I, when I was building my business, like I probably 10 years where I would just like go to bed at 2am and get up at 5am and ride my bike to the gym. And that was just, to me, that was just like what you did, like you just don't sleep, you want to be successful. So I, so I didn't really realize a lot of this stuff because, you know, like, like I think you were telling me you didn't do a lot of nutrition in medical school. Well, when you're learning fitness, you don't learn a lot about blood biomarkers, recovery, anything like that. It's just like, hey, here's how you work out and then here's the food pyramid.

And the story you're talking about yourself is very similar to so many Americans, right? That's how people live. They think, oh, if I just do some exercise. And they're not dealing with this black box to really look into exactly what's.

Going on, it's like read whatever men's health magazine and you've got, here's how to bench press better and here's your protein dark chocolate dipped pretzels to eat. And then that's all you need, baby.

Okay, so after you dialed in and you were, which modalities did you actually incorporate to help you get to where you're at?

I mean, I don't know what, in what order, but I can tell you that right now I use thermoregulation quite a bit. So I do sauna, usually infrared, three to five times a week. Typically I don't just sit there. I'll like, stretch or I'll catch up on some reading or listen to an audiobook. I do a cold plunge every day. Really do 33 degrees within 20 minutes of getting up for two minutes. And it's probably a little bit of one of the more difficult parts of my day mentally. But you feel incredible afterwards.

How have you been doing that?

I've been doing cold plunging for years and years and years because even back when I was racing Iron Man, I was. You just get in the water and swim no matter how cold it was, because you just had no choice. So I was doing it back then because I thought cold therapy was good for me. I was just doing it because that was part of training. And then all the research started to come out on cold thermogenesis. So I've been like cold plunging or using cold regularly for probably eight years, like intentionally. And doing it in the morning for four months now. Like. Like the actual, like starting off the day with cold plunge.

What do you think that has done for you?

Made my mornings way better and made everything else rest of the morning easier and also easier mentally. Just like when you do a cold plunge, like right when you get up at 33 degrees, it's just like, emails don't. Emails don't bother you that much. Your workout feels easier from. From a more precise quantification standpoint, it does a really good job stabilizing blood glucose pretty much the whole day. So cold is very, very good for blood glucose stabilization. Wow. And there's also an impact on vapor function as well. Yeah.

Monitor you activates how you respond to different foods.

Yep, yep. Where a CGM for glucose. Yeah, I'm wearing a ring for. For heart rate variability and sleep.

And so it has helped your glucose, your. Your sleep and your heart rate variability.

Nervous system. Yep, yep. So I use red light therapy every day, typically red light panel that'll kind of like. I've got two of them and I sandwich myself in between them for the first 20 minutes or so of work. So I also use a red light like hat or helmet for my. My hair. Yeah.

Okay.

And it also, I mean, it's not just for the hair. It actually can, especially if you combine it. There's one called a V light intranasal red light. So you're getting a little bit of an activation of mitochondria in neural tissue when you use red light on the head or in the nostrils. So it has an effect of that as well. She's red light. I Use pulsed electromagnetic field therapy and grounding mats. Yep. So for blood flow, for anti inflammatory inflammation, to reduce red blood cell clumping, to increase oxygenation to cells. So I stand on a grounding or earthing mat while I'm working at my desk and then I usually do some kind of pemf. Usually like in the morning when I'm just stretching, getting ready for the day, I'll just use one of those mats or, or chairs that does the PMF signal. Choose that quite a bit.

So many of those out there.

I mean the pmf, there's a lot of what you're paying for if you pay more as you're paying for the power. Right. They're all using similar frequencies, like 0 to maximum, like 100 Hz, but the amplitude, you know the power is going to vary from device to device. Same thing with red light therapy. Like a lot of times it's a similar frequency of light or the infrared wavelength of light is similar. But the power of the unit, which usually pay more for more power, will dictate how much benefit you're going to get out of it or how long you have to use it to get the benefit. So oxygen therapy. I exercise with oxygen therapy a few times a week. So I literally like wear an oxygen mask and I'm doing whatever I'd normally do anyways, like a high intensity interval training session or whatever, but I'll just flip back and forth between.

So what do you think that does?

Hyperoxia and hypoxia.

Breathing oxygen. You said hyper and hypo.

Yeah, because if you look at oxygen, I mean you aren't really going to appreciably increase tissue oxygenation if you're just like wearing an oxygen mask, standing at your desk during the day or whatever. You can increase oxygen delivery to tissue if you are breathing oxygen under pressure like you would be in a hyperbaric chamber. So that's one way to do it. The other way would be if you're inducing a hypoxic state in the cells and then blasting the cells with oxygen after you've induced hypoxia. So this would be, for example, I have one unit called a live O2 in my gym and I can flip it to hypoxia, warm up on hypoxia, drop my pulse oxygenation down into like the 70s or the 80s and then hit my body with a bunch of oxygen, do a sprint for 20, 30 seconds.

By exercising.

By exercising well, consuming air that using this, this airbag is lower in oxygen. Right. And that's just the flip of a switch. You can flip it to simulate like 16, 000ft elevation, as though you climb to the top of a mountain. But then you can flip it full on into hyperoxia, where you get a big blast of oxygen. And by alternating back and forth, hyperoxia, hypoxia like that during an exercise session, you can get the type of effect that you might be looking for while laying sedentary in a hyperbaric chamber. So specifically for muscles in the brain, it's a great way to deliver more oxygen. So, so I do that typically two to three times a week I'll exercise with oxygen, but then I do hyperbaric like three times a week, I'll just take it.

Do you actually notice a benefit or are you doing this kind of on faith, you know, with the, the exercise.

With oxygen, you feel a huge difference. Yeah, I mean like, especially if you do that and you're sleep deprived or you're jet lagged or you're under any condition where you might feel a little bit hypoxic, you feel way better afterwards, just clears a little. It's, it's similar to like doing, you know, if anybody's ever been like hungover and you do a hyperbaric session, you feel a lot better afterwards, like sleep deprived and you exercise with oxygen to feel a lot better. So. So yeah, acutely, you feel good effects. So light, electricity, oxygen, you know, a lot of these things. It's interesting because you look at a guy like Nikola Tesla, he says if you want to understand the universe, think in terms of energy, frequency and vibration. And a lot of the stuff I do is based on energy, frequency and vibration. I would say one thing or two things that I do now that are newer but that are pretty cool is I use haptic sensations a lot to shift my body into a different brainwave state.

What is that?

So you can use, there's, there's smaller versions like wearables. Probably the most well known one is called the Apollo. It's like a wristband you can use or an ankle band. And it vibrates at specific frequencies to shift you into like focus or calm or relaxation or, you know, creativity or whatever it is that you want to set it on. But then you can also use devices that like vibrate the whole body just from vibration.

Not light or sound.

Well, you can combine it with light and sound. But like, I was just at an event down in Malibu where I was, I was the judge for this Shark Tank style competition for all these different companies in health Tech. And one was like a bed that, and you lay in it and you put an eye mask on and earphones and you listen to meditative tracks while the whole bed like vibrates acoustically your whole body in conjunction with the audio that you're listening to. So that's pretty cool. But at home I've got one called a shiftwave chair. And that will vibrate. Yeah, it's a cool thing. It'll vibrate. You wear a little heart rate variability sensor. But what I do is combine that with light and sound so you get light, sound and vibration all at the same time.

What kind of light and sound?

I use a lamp called a Roxiva. And it's crazy. It'll just like shift your body almost instantly into this totally different brainwave state. And it's got tracks in there that do everything from like simulated psilocybin or ketamine experience to just like totally relaxing you like a non sleep, deep rest like state all from the light. And the light is synced to special music or audio tracks that you're using at the same time. So I'll sit in the shift wave chair and hit myself with like vibration, sound and light all at the same time. And that's incredible. Like that, that's kind of like a new thing that I figured out. If you combine all three of those vibration, sound and light, like the effect on the body as far as shifting me very rapidly into your desired state, like a deep meditative state or a trance like state or creative state or whatever. It's, it's pretty incredible. Yeah, it's like a fast track.

So I, I do a variation of what you're doing. The shift chair. I use the, the laser, the same Arconia laser that's pointing at me.

Yeah.

While I do the shift wave. Yeah, yeah.

And that's, that's where like bio gets fun. Stacking a lot of this.

Yes.

And, and trying out different things at once. Like all the way down to like you can, you could like photo synthesize like a plant. Like you could take like anything that's melanin rich like shilajit or methylene blue or you know, cyanins like dark greens or blues like spirulina or chlorella. And you combine that with red light therapy. And basically you're allowing photons of light to split water more readily with those melanin rich compounds in your blood. And that kicks off four extra electrons in the absence of calories, which is normally what you need to, to create electrons and ATP. And you Almost get like free energy from combining some of these different colors with red light therapy. So it's kind of cool, all these different things that you can do to the body once you, once you, you know, kind of understand what you're playing with and start to stack things together.

Yeah. Okay, so what about all the problems that you saw before you paid more attention and got into the biohacking world? Are any of those still around or you in optimal health?

The only problems that I have now are probably just like general wear and tear from all of the years that I spent doing the wrong stuff. Right. Like, I raced so many Iron man triathlons with just like joint pain. You just, you just push through and just do it. So, like, I've got a little, a little tear in my left knee. Little, little meat on this meniscal tear in my left knee. I've got a little bit of cartilage degeneration in my left big toe. My blood and biomarkers are fantastic. The rest of my body feels great. I feel like I'm 18 years old. Besides just like a couple of joints that still talk to me a little bit, but I feel pretty good.

Yeah.

Yeah.

That's awesome. Well, I think the stem cells will be perfect in this situation. I talked about this, actually did a video commenting on Brian Johnson's receiving 300 million stem cells in the Promise. And he was talking about how he has aches and pains. And I made a comment saying that I don't have aches and pains, even though I'm probably six years older than him. The thing is, he said he had a lot of wear and tear. But my, you know what I tell people is that the osteoarthritis or chronic aches and pains are not really exactly a result of wear and tear. Those were the precipitating factors. But if you think of yourself when you were a kid, five, six years old, you were wearing and tearing a body at a much higher degree. Right. You were really just tearing it up, but your body fixed right up. So what happened when you're older and rip it off.

Go for it.

We're removed. Removing.

We're freeing.

Then removing the IV access. Yeah. So when you're older and the reason that the person is still suffering from aches and pains and not healing up those tissues is because your body just doesn't have the regenerative power enough to actually fix it.

Yes.

Yeah, you did tear it up a little bit, but it should have been fixed within months. So if it became something more chronic.

It doesn't heal as quickly, that there's.

Something that's lagging in your regeneration. So that's why the stem cells can be so powerful.

That or you're like over training and like the extent of your training is outpacing the ability to be able to regenerate, which I'm, I did for years.

Yeah, yeah, but, but now you're not training like that. Right. So if they're still having some issues, that means your body is not keeping up with the repair.

Yeah, yeah, Hence, hence stem cells.

Yeah, exactly. So now we're giving your body back those signals to repair because as we get older there, there's a decline in the number of stem cells. So if you're in your 40s, you only have 1/4 number of stem cells as when you were a teenager. So you just, you know, you can't keep it up as well. And when you're a teenager, you only have one tenth of what you had when you were, when you were born. Yeah. So. Yeah. So I'm glad that you're adding the stem cells as part of your, your biohack.

Me too. Yeah.

Yeah. So what do you think of the current biohacking world? Do you think a lot of what people are doing are actually like based on real science or do you think a lot are kind of hyped?

Well, to answer that question directly, no, not a lot of it is based on real science. A lot of it, you know, but if I talk about stacking sound, light and vibration, like there's no double blinded human clinical research studies on something like that, it says a ton of. It's anecdotal. If you look at something like whatever hyperbaric or photobio modulation or, you know, stem cells or anything else that a lot of biohackers do in isolation, a lot of that stuff does have research behind it. But when you look at the population being studied and you look at stacking different modalities together and you look at the type of devices being used, you can't necessarily say that, that biohackers are sticking with the science. Right. Like a lot of it is just like pioneering and trying new things and fig on what works and often stumbling upon cool things like, oh, you put whatever methylene blue and shilajit in a glass of water and go to infrared sauna and you feel way more energy than doing the sauna without that stuff. Right. And so.

Oh really? Is that one of the hats that.

Was like what I was just saying about kind of like photosynthesizing, you know, with photobiomodulation.

But, but the shilajit just I guess.

Fulvic acid spiraling or chlorella or anything like that. It's not the full Vegas, it's, it's the actual color. So it's a melanin rich component of it. Yeah, yeah. So the research isn't necessarily super duper sound in biohacking as far as like the state of, of biohacking as a whole. I would say it's a lot of people who are passionate about taking care of their bodies, about recovering and about living longer. It's also, and not that I want to, you know, throw a lot of people who follow me under the bus or biohack me under the bus or whatever, but there's also a lot of people who want to take a pill or somehow get dropped off by a helicopter on the top of Mount Everest instead of climbing Mount Everest. Like a lot of biohackers kind of have a reputation for taking the shortcuts for, hey, I'm going to build muscle by exercising nine minutes a week, or I'm going to use a whole host of different supplements to simulate exercise or fasting without actually exercising or fasting. And so I, there is a tendency towards like the pill popping. If I've spent enough money, you know, I can with technology, simulate some of the same stuff without doing the hard work. But I think that the magic of biohacking lies in combining, you know, good hard work and doing the hard thing, you know, lifting weights and moving your body and you know, controlling the number of calories you consume if you need to, and paying attention to a lot of these variables, including getting outside in the sunshine, you know, engaging with the planet Earth, you know, learning how to grow food and cook food. And when you combine that with things like, you know, you know, enhancing meditation with light and sound or red light therapy or hyperbaric or any other modalities, that's where you start to see a lot of the effects. But you know, when you look at again like, like, not that I want to talk negative, but like most of the so called biohackers who I know don't even know how to like, whatever, build, dress an animal or cook organ meats or make a recipe without having to take a bunch of superfoods out of a crinkly, you know, plastic package. And so I think that there is a certain need for people to both do the hard work, understand the actual source of what it is that they're consuming, where it came from, how to prepare it and then put the biohacking on top of that. So I think the biohacking world still needs some work to truly. Yeah, like, next level superhuman.

Yeah. And I want to hear your opinion, because I think a lot of people are overdoing the supplements. They're taking way too many supplements.

Oh, yeah, it's like total fomo. Yeah. It's like, oh, I read about this and I wrote about this, and then the doctor said this, and before you know it, like, Because I do that, like, when I coach people and they'll come to me and they're taking like 40 different things and they don't even realize, like, whatever. You're taking, like, eight different products, each of which have, like 2,000 to 3,000 international units of vitamin D in it. Now you got calcification. You wonder where that came from. You've been, like, overdosing on vitamin D for the past 10 years. Or people are taking, you know, they're. Whatever. They're like, well, I have been genetically tested, and I have a high risk for type 2 diabetes. And they're taking like, berberine and bitter melon extract and metformin and, you know, just basically suppressing blood glucose all day long. And they don't have enough energy or they're wasting their money using like 10 different things, all that have the same mechanism of action. And so, yeah, like, it's, It's. It's kind of like one of those industries where there's a lot of marketing of certain supplements. There's a lot of people talking about their stat, bro. And then people just take everything.

Yeah, I know a little bit blind. And, and not to mention all the interactions between these supplements. And, and so, yeah, I, I think that's why I've switched from wanting to take a lot of supplements. The FOMO is a good description of, of what's going on. From taking a lot to just very select few that I know have fundamental.

And that's where self quantification can come in handy. Test your body, like, figure out what it is that your body needs. And the, you know, the stack that your neighbor is using might not be the stack for you because you don't have those same deficits or you're creating stuff at a faster race or. Same thing with diets. Right. Some people don't do well on a ketogenic diet.

What kind of diet do you have?

I don't really follow a diet. I eat as much diversity as I can. I eat meat, I eat plants, I eat. All I pay attention to is the source and cleanliness. I try to have a certain period of time during the day where I'm not eating like a 12 to 16 hour overnight intermittent fast. I don't eat when I'm stressed. I'll just get meals if it's a very busy day and wait until I'm able actually sit down and enjoy food.

So why, so what's the reason you don't eat when you're stressed?

Because if you are in fight or flight mode and you're trying to digest food, that's where you get issues like inflammation and leaky gut and poor nutrient absorption and the lack of satiety and appetite control. You know, food is meant to be consumed when in a pretty relaxed state. I mean, unless you could say, well what about like if you're going on a long bike ride and eat some energy bars? Going on a long bike ride. Well, I don't know if our ancestors were necessarily like gone. Ironman, triathlon training, bike ride with a jersey full of energy bars. So you kind of choose your regrets. But I try to eat when I'm in a relaxed state, enjoy food, be grateful for food, eat a wide variety of food and very diverse. Diet fast when I can and avoid ultra processed foods and artificial ingredients as much as possible. But besides that, I don't. I rarely pay attention to things like protein, fat, carb ratios. I eat kind of like ad libitum, just like. And I've, I've a few times just like. Because I used to do this a lot when I bodybuilded, but I've just kind of like calculated about how many calories I eat. And it's always like 3, 500 to 4, 000 calories, you know, but I don't try to do that. It's just like that's what it falls into all the time just by eating according to my appetite. And then I try not to eat too many carbohydrates. I'm just like cognizant and that's just like genetic risk for type 2 diabetes. But even then like I'm like keto, you know, I'm not, I don't run away from carbs. It's just.

Yeah, yeah, okay.

Sometimes I don't eat them and sometimes my wife makes sourdough bread and I eat half a loaf. So. I see. Okay, so I'm not, I'm not super strict on diet. That's great.

And you're in phenomenal shape. And you, you, I feel like, I'm.

Pretty sure always being lean and yeah, dude, that's genetic.

Oh, lucky you. Okay.

We in parents. And. Yeah, but I live a pretty active lifestyle, too, which helps. And I don't. I don't eat a lot of crap. And I think that, you know, the. All the things that I do, like, you know, whatever that we were talking about, like pmf, red light and temperature, you know, throwing extremes of temperature, my body, etc. I think when you're living an active lifestyle like that and your body's having to deal with a lot, I think it naturally just kind of stays a little bit elevated as far as your metabolic rate goes.

Fantastic.

Yeah.

Okay. Well, I'm so happy that you got to share all this information. You're a wealth of, you know, good info. And, yeah, apparently super smart could have easily become Dr. Greenfield and. Yeah. So now we're about to do an injection. All right, and let's.

What are we doing?

Get your back into a better. Yeah, Better. Oh, your knee and your back. All right, so let's do it. So, again, thank you, everybody, for watching, but we're gonna actually show a little bit of injection here.

Okay?

Yeah.

All right. Don't cut off the wrong leg, doctor.

Yeah, so now we actually have a knee setting with that.

No, I don't get pain if I'm, like, really cranking on it.

I've done knee injections on myself.

One out there.