20 Episode results for "Ben greenfield"

The One Component Of Fitness Most People Neglect (Meditation, Plant Medicine, Yoga, Sex & More: How Ben Greenfield Trains For The Spiritual Disciplines).

Ben Greenfield Fitness

1:15:36 hr | 1 year ago

The One Component Of Fitness Most People Neglect (Meditation, Plant Medicine, Yoga, Sex & More: How Ben Greenfield Trains For The Spiritual Disciplines).

"On this episode of the Ben Greenfield Fitness podcast. This pursuit that a lot of US engage in to go climb our own impersonal Mount Everest man. It can get empty Just because like your soul incredibly fulfilled when it's a deep spiritual connection between you and other being and that's really really a difference between animals that have sex humans. That have sucks right and I talked to God and my exact for every day. Is this help. Performance formats nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield. Greenville welcome to the show. Today is a solo sewed of the Ben Greenfield's on the show. I hope you enjoy it before we bounce into what I would consider to be a topic very very relevant to the holidays in the New Year. I want to tell you about partying because there's some big big parties coming up if you're anywhere near the New York City or the L. A. Area. The Big Boundless Book Launch Parties Are Happening. So in New York City it's going to be at the assemblage on on January the sixteenth and for those who are in La. I've got a party on the twenty ninth. I've got a party on the thirtieth and I've got a party on the thirty first so if you go to new book Dot Com. You can preorder the book and get all the cool bonuses that are in there but if you want to see where all the book. Parties are in the time time of each of the book parties in New York City or LA. You're welcome to bring a cool. People will have wonderful drinks food prizes. Beaches QNA's Hugh and as with me `blanche goodies. It's going to be a part tae you can go to Ben Greenfield finished dot com slash calendar. That's been greenfield thinnest dot com slash calendar Allender to see where all the book launch parties are happening. Just navigate to January on the calendar. He'll be a listener than New York. City parties are and La parties are come join me. It's GONNA be fantastic. We also have the big key on. Fasting challenge started for this upcoming New Year so after the holidays holidays. And after. You've gorged on your Christmas cookies. And Your Eggnog is time to clean out the body. We've got thousands and thousands of people joining for this free free five day. Fasting Challenge. Wonderful Book called fasting decoded. That's part of the challenge in it starts on January six. That's coming up so you can get on the fasting and come party with me a few days later if you go to get kion dot com slash fasting. That's get K. I. O. N. DOT COM slash. Fasting thing. This podcast is also brought to you. Finally buy organic five so organic by one me to tell you about their red juice which is really really cool. Formula designed to boost your blood. So imagine that you're walking down the street past the juicery and you wander into that blood blood. Red Beet juice in the refrigerator and it looked so good of it. Says it has all these cool things in for supporting your blood like pomegranate and be to. Maybe he's got some mushrooms restrooms and they're kind of like the Organic Fai one does Corta Sap's got maybe some Asai in there and you turned over now. He's at massive amounts of sugar but costs like seventeen dollars. The organic stuff has only one gram of sugar and it costs you one dollar and sixty seven cents a serving to put some some of this into a nice now djing bottle shake it up. Chill it in your refrigerator and you have read us. You can drink all day long without breaking the bank. Plus you get an additional twenty percents the office stuff. You just go to organic fide dot com slash Ben. That's our gamified with an I dot com slash Ben. And you can. You can use Code Ben g the two zero two get the twenty percent off of organic and remember join me in New York City. La For the Book Launch Parties Spread the word. It's GonNa be fun all all the deeds at Ben Greenfield fitness dot com slash calendar. I don't know why said dislike that I thought would make me sound cool and Boundless Book Dot Com check out the book. What's up everybody Ben? Greenfield here of courses listening to Ben. Greenfield FINIS podcast. Would it be. I wouldn't let someone mutiny my ship take it over for me. It's only me today. It was my birthday yesterday. And if you're listening to this podcast over the holidays. Today's which is about the time when it should come out if all the stars align then You kind of like I was on my birthday yesterday. And kinda like I tend and to be over Christmas or new years etc you might tend to be in a state of mild introspection kind of like evaluating your life where you're at going into this New Year. You've had a birthday or come into a new age. Maybe you're just evaluating yourself your purpose while you're here. On this planet. And Uh seeking a little bit more fulfillment. While the reason that I wanted to record this solo sewed for you is because I'm often asked what kind of practices I personally engage. In to to achieve that state of happiness penis state of fulfillment and sure I talk a lot about bio hacks and finished tools dietary tactics supplements medications. It's etc on the show but I haven't really taken much of a deep dive into how I build my spiritual muscles in the same way that I might build my physical or my motto Contra Muscles Grow New Neurons in the brain the fact is especially a special and you. We know this if you're a fitness enthusiast and you've spent any amount of time in gym for example this pursuit that a lot of US engage in to be more fit to lower body fat percentages to find the perfect diet to go climb our own personal mount everest of triathlon or a Spartan race or Cross fit competition or anything like that man. It can get empty can't it. I mean you know you you can be incredibly motivated some days to go and and do these things and don't get me wrong. I feel like a million bucks when I get in there and do a hard workout like I just it keeps me sane but I for a longtime time. Fool myself into thinking that that was what was actually making me happier that. For example teaching people about fitness was my ultimate purpose pestle fulfillment in life. When in fact I spent dude? I probably spent like twenty years of my life up until I was around thirty five or so completely completely. Neglecting that part that inside so many of us is a shriveled shrunken neglected component. My my spirit. My soul and in the same way that there are physical disciplines like lifting weights or exercising or Asana practice or cold practice or anything like that there are spiritual exercises and I've discovered many of them over the past few years as I as as I aged and I observed great thinkers and philosophers and continually seek wisdom. I've become increasingly convinced that caring for one spirit is as important in actually more more important than caring for our body and our brain. I mean after all long. Your muscles have atrophied and your skin his sagged in your brain has degraded and accumulated did with plaque and after your blood vessels and nerves have become clogged and weaken long after your relentless pursuit of fitness or longevity or anti-aging has become kind of a vain effort. Your spirit can be just as strong in as bright as ever and yet sadly especially among a lot of us awesome Merson physical culture like I was saying you know it seems that the spirit is the most oft ignored component of our human vessels. And and that's because of a near complete neglect. I find over and over again or at least kind of a casual approach to disciplining ourselves spiritually really when I say disciplining spiritual I'm talking about the spiritual disciplines that would be things like meditation gratitude Prayer Fasting Study Fellowship. Love Shit Celebration Charity. All those things that most of us know are important but we somehow shoved to the side because let's face it life life gets busy and it just seems far more practical and immediately useful to go hit the gym rather than sit cross legged on the floor. Meditating or spending an extra ten minutes listen bed journaling or even say prioritizing a family dinner and I would say that over the past couple of years this even on this podcast and then my writings I have mentioned with increasing frequency the importance of the spiritual disciplines but haven't again really addressed asked how I personally incorporate some of these practices into my own life and frankly I I include things like Like plant medicines or like like sex for example to fall right into this category of the spiritual disciplines so the purpose of this show today is I really want to give you a glimpse into some of the things. I have personally found to be the most helpful when it comes to the spiritual disciplines now. I think it's important to point out one thing before I delve in here and that is this. You might feel as though if if you started to do some of the things. I'm about to describe to you that you might not have the time leftover that you want to get your daily hour at the gym or kind of your fitness fix that you might have spent many years. Relying upon for for happiness were full fulfillment. I'm in no way endorsing that. You that you stop addressing her physical disciplines I think the ultimate human being is an absolute salute physical beast in whatever way that they're equipped to be but also an absolute spiritual beast. I think that you can have both. However there is often an imbalance and there's more time spent on the physical component? So if you feel as though it's going to be hard for you to just like you know the maybe spend some time in the spiritual disciplines and and change up the way that you approach the physical disciplines a little bit. I want you to think about something. Something from a book called Awareness Wonderful Book and I'm going to have a whole booklets for you in the show notes for the podcast but this is from a book called awareness by Anthony Mellow and he has little. Exercise is in this book about attachment anything attached to whether it's a drug or medication or a person or or an activity he says. Think of something or someone someone you're attached to in other words something or someone without which or without womb. You think you are not going to be happy it could be your job your career your profession your friend your money whatever and say to that object or person. I really do not need you to be happy. I'm only deluding myself. In the belief that without without you I will not be happy. But I really don't need you for my happiness. I can be happy without you. You're not my happiness. You're not my joy if your attachment is a person he or she is not going to be very happy to hear you say this but go ahead anyway you can say in the secrecy of your heart. If you want in any any case you'll be making contact with the truth. You'll be smashing through a fantasy. Happiness is state of non illusion of dropping the illusion Asian. So consider things in your life that you might be attached to for your happiness that are an illusion that really. You don't need for happiness that you can be happy. Be Without. There's lots of things like that in our life and by the way that book awareness by Anthony to mellow. It's really good so I should also mention because I mentioned to you the shown outs that I that I talk about every book. I mentioned every tactic. I use everything you'll find at Ben. Greenfield DOT com slash spiritual disciplines us. That's Ben Greenfield finished dot com slash spiritual disciplines. Okay so let's begin here. How how have I personally found a way to educate myself on the spiritual disciplines such as study meditation Prayer celebration enjoy worship music. All of these things that are so important even fasting fasting from more of a a a religious personal improvement standpoint than from pure health or autophagy standpoint. Well there are. There are many books but the ones that I have found to be the best best. The best. The work of Richard Foster his book celebration of disciplined the path to spiritual growth is amazing. Okay the other one that but I think is really good is called spiritual disciplines for the Christian life by Donald S Whitney. Finally there is a book called the spiritual disciplines handbook. And I'm taking my family through that doing one chapter every two weeks right now and that includes a series of questions and your work through the Chapter Charity. You're actually going out and doing service in your local community answering a bunch of questions about your approach of that how you felt obstacles obstacles you encountered etc that was called the spiritual disciplines handbook and again. I'm going through that one with my wife and twin boys and we're doing a new chapter every two weeks. We're doing that all throughout two thousand twenty. If we do a chapter every two weeks we will have completed the entire book over think the way haven't mapped out a year and a half right so we're spending signing year and a half just basically completely educating ourselves on all things spiritual discipline related now a few other titles that you may find helpful Anthony Damigella Mello who wrote that book awareness that I just mentioned. He comes from a Jesuit background. And there's a lot of really good jesuit books on The spiritual disciplines lenses. Well one of the best ones very popular it's called the Jesuits guy to almost everything by James Martin that one is very good and then awareness by Anthony. Mellow is also also good. I have also come across a few books that have really enjoyed particularly in matters of silence. Solitude and fasting now I I am of the belief that anyone who plans to embark upon something like an Iowa Oscar retreat or a plant medicine or burning man or any of those things that that culture seems absolutely enchanted with these days. Should I go about things in a more stoic way meaning rather than taking perhaps what could be arguably Yooglie described as a more epicure Ian approach popping pills and taking a bunch of drugs and going off losing yourself but doing so by forcing your serotonin pathways to delvina direction. That you should instead go off into the Wilderness almost like Jesus Christ did right go off into the wilderness with a forest or even like a steak and do anywhere from two to five days of silence. Study Meditation and fasting. The personal breakthroughs the integration in the awareness that you developed during those few days I guarantee will be as profound if not more profound then the somewhat less disciplined approach of just popping a pill and I think that should be a right of passage. Not only for for our youth is but I think it should be a rite of passage for any adult who wants to delve into Plant Madison for example. I think that the ultimate scenario for human is to do both right to have periods of time were fasting meditation silent solitude etc and then those periods of time where you might have more hedonistic approach. We are actually going off and doing something like Komo high-dose md may therapy or or an Iowa retreat or something in which you. You might have different breakthroughs than you might. If you're fasting meditation shing or meditating or being silence and solitude for a while but The way that I set things up is I have a once a year practice of. I'm just going off completely by myself. No kids no wife nothing. Usually I've got a collection of books and I started off with a lot of the books that I'm putting in the show notes for you and I just have my time to read a have a journal. I fast got water. Some snacks you can have like. Minerals electrolytes multivitamin. Men are are WE'VE WE'VE book at key on fasting. A free fasting guide that kind of goes into all the supplements that can help you through fast. It's fine to have that kind of stuff. Nuts at a get kion dot com slash fasting. But you you WANNA stay relatively low. As far as the calorie intake goes so that your mind becomes uh-huh even more focused because food can be a distraction from the spiritual disciplines in some cases. That's why fasting is so woven into so many strong religions. So I recommend recommend that you especially if you if you really like a lot of the books you very mu mentioned sit down with your calendar and just find time find a two to five day slot and a cool campsite near your city or near your home or even a time when you might send your family off to go visit the in laws or go be with other families so that you've just got the house to yourself More difficult in the house. I will admit because you'll food in the refrigerator you'll things to distract you work etc to better off in the wilderness. However you identify indentify at time you know? So if you're listening to podcasts. Near Two thousand twenty when it comes out sit down with your calendar and find that to five day slot at some point during the calendar a year two thousand twenty or perhaps you can tuck all these books that I'm talking about into a backpack. Take them off and just spend days and days okay. Two to five days reading and fasting. Meditating Bring Journal out there with you and I. I really think everybody should do that. At least on a yearly basis especially for the same type of people who are spending in ten thousand bucks to fly to Costa Rican Iowa retreat. I mean you know doing this for Free Campsite near your home. I think is is just just as effective if not more effective. In many cases these type of things can be combined with plant medicine or synthetic medicines. And I'll talk about that in this podcast as well well But in terms of really getting a jump start. That's how I recommend you do it. You find that time you get some of these books. I'm talking about and you just calendar a time during two thousand twenty you can go off for two to five days and do this okay. So based on what I've learned from these books what does my own practice look like. I'm going to start in the morning so In the morning before my whole family comes together for our daily gratitude practice and before I get out of bed. I always have something spiritually uplifting on my bedside that I begin my day with meaning literally roll over. pull off my mask. Turn off off my little slipstream noise that I listened to WanNa sleep and I lay there in bed and a read a right. Now I'm reading the proverbs in the Bible the in the past year. It's been all these books on the spiritual disciplines been reading as I lay there in bed. Typically I'll take a chapter a day or sometimes a couple of chapters a day. We're talking about five to ten minutes of reading going on not a hefty dose of laying there in bed. But what I learned from Richard Foster's book is that you don't just read you do as many of the great leaders of religions would. Do you know again. Jesus Christ being a perfect example you read and then you follow that with meditation. Tation in prayer. So what I mean by that is I will read a this morning. It was proverbs twenty one so I'll read the proverbs and and then after I've read what I do is I've got a five five five five reading five meditation and five prayer five minutes reading five minutes of Meditation Five minutes of prayer. I don't time about hit that approximate scenario so I read and then I simply close my eyes. I sit up so that I'm not in a full lying down posture. So I'm sending a message to my body that that's something new is going on aside from just sleep usually to cross legged or a kneeling position in I meditate upon what I've just read for five minutes depressant breasts in through the nose through the mouth sometimes it'll be a mantra that I repeat to myself over and over again if there was you know for example today there was quite a bit in there about generosity so I might just repeat the word generosity to myself over and over and over again in my head. Almost like transcendental meditation to a certain extent Other cases there will be something. I WANNA memorize swale simply meditate upon that verse for five minutes and memorize that verse as I meditate placing facing that that word that encouraging word of random heart and after I have finished those five minutes or so of meditation I then can go into prayer and there's just something incredibly settling about being able to talk to a higher power and I realize there are many people who may may not believe including including yourself possibly that that there is a higher power but I find a great deal of hope and a great deal of stability and a great feeling pulling of foundation in my life win I know that in the spiritual realm there is a great power that is in charge of our lives is that we can actually speak to on a daily basis and For me I was raised Christian so for me. That's the Judeo Christian God and so I'm praying gene for five minutes and for me. Typically what I'm praying is about something that I've just read so you know for example. This morning it was about generosity and I was thanking God for his generosity to me and at the same time praying that I would be able to turn around and offer that same generosity to others. Okay so that was my prayer this morning. So it's study meditation prayer in that order. That actually comes from Richard Foster's book celebration of discipline where he talks about. You're going to start off the day with something uplifting. That's a really good sequence to do so it study then meditation and Prayer Now There are certain certain things you can do to enhance the process of meditation whether you know if for example. You're meditating any point during the day when it's calm or head space or any quick ten minute meditation. Another one that I really like is Dawson. Churches Eko meditation. That one is fantastic. I got that out of his mind to matter. Probably we have all the meditations that I do. That's one of my favorites so even though I start off each morning with this quick meditation and if I don't have a chance to meditate at any the other point during the day I've gotten that meditation in I will if I find time and this is especially if I travel because I find myself sitting alone in my hotel room at night before I go to bed or or sitting for long periods of time on an airplane for example or in the back of an Uber I will do typically that echo meditation. His twenty. One Minute Eko Meditation and again and I've tried all different forms of meditation. I really like that one. That comes from Dawson's Dawson. Churches book mind to matter another very good one or series of meditations or any of Joe Dispenses Meditations adaptations From his book supernatural. His meditations are extremely extremely good as well and purchaseable downloadable in audio format from his website. And I have a few of those on my phone as well so regarding how to enhance meditation. There are a couple things that I have found. Owns to really help out with meditation quite a bit There's one essential oil that I use. And what I'll do prior to my meditation is all DAB a little bit of of this in the area right between my eyes It's it's called third eye. Essential Oil and It supposedly increases the activity of the pineal gland. Just little bit there no research behind it but I have found it to be incredibly effective for my meditations. It's made by Dr Nick Berry of essential oil wizardry. It's it's called third eye. Essential Oil Dab a little bit again right in between the the your is like above the bridge of your nose right before you meditate and I found that one to really enhance my ability to be able to enter a deep meditative state and There are two other things that I found really be able to enhance meditation. One is. There's a company called V.. Light they make an infrared. It's almost like a cap that you put on and it produces a gamma wave which is very similar to what you get. If you're in this deep set of meditation but you can actually put that on while you meditate or before. Were you meditate. I've found that also to vastly improve the effects of meditation. The by Light Gamma is what it's called. It was originally developed for Alzheimer's and dementia. But it's also very effective for cognition. It's kind of like a smart drug that you wear on your head and then speaking of drugs the last thing in this. This is not something I do for my morning joining meditations. Because I'm in bed. I'm not getting up and taking supplements and things like that. Although I keep that that essential oil next to my bed stand. But if I'm if I've got a big meditation later on the day that I actually implanting doing In all talk about one of those things that I do on a monthly basis. I really like Silla. Sivan a microdosing. Oh suicide in for meditation. Also incredible I realise I might catch a lot of flack for this but but I tried it after reading Steven Kotler book stealing fire about about how plant medicine and group celebrate Tori worship You Know Dance Song etc can also be enhanced via the use of suicide and and so I I also like to take a micro dose of Silla Sivan before I go to church. I find that my my worship practice is just more intense when when amusing again not a trip dose. Nothing like that. I'm not seeing a Unicorn Rainbow coming out the the head of the preacher but a small Microsoft suicide and just seems aims to enhance that left and right merging of the hemispheres of the brain and allow you to more easily enter into that spiritual place so Those are a few of the things that I like nick. Berry's third is essential oil the V.. Light Gamma and then also a micro dose of suicide and I realize some of that stuff especially suicide in might seem out of the ordinary for somebody who just said that. They were raised with the Judeo Christian background. Profess to be a good Christian boy from North Idaho. But I I really think that that everything on on God's good earth including things created by people you know something like a technology the violet I think those allow us to to to kind of hack the spiritual disciplines in the same way that we might cat the physical disciplines with something like blood flow restriction bands or or an oxygen trading mask or something like that like some of these things can just make the practice mildly more effective not necessary but optional and something to I think. Enhance the effectiveness. This of some of these spiritual disciplines so again I have kind of a unique approach. But I'm just laying it all out there you know and I realize judge for some of this stuff but this is what I do. I'm I'm just sharing with you. What I do okay? So that's that's the morning study. Meditation Prayer Sometimes Essential Oil And then if it's Later on today's Today's sometimes at V light or a micro Sivan then I get out of bed and I go downstairs and typically on the first one up I put on some hot water for a little cookout. I like this stuff called Mike Akao cow. Shell T- that. My friend Tupper Tucker Tucker Max turned me onto. Who doesn't coffee? He drinks a county in the more. You get this incredible hit of dopamine. theobromine is a really really cool way to start the day. But I do that. What were the key on coffee? One of the two and Either way I'm getting the coffee reading the once all ready in brewing heating or whatever I spend ten ten to fifteen minutes doing stretching and deep tissue work meaning making love to a foam roller doing a series of Yoga stretches there is ah one series of stretches that I found really really cool. Hey I want to interrupt. Today's show to tell you about something that I drink every day bone broth total pain in the ass to make and there. Is this grocery store where you can get. Not only things he's like Jalapeno. Beef bone broth lemongrass ginger beef bone broth and all these different forms of certified organic bone bras non. Gmo All super clean stuff. They also have chocolates nut butters wonderful snacks. It's a cool holiday gift to yourself to gift yourself a membership. They're called thrive market. If you don't like to make bone broth that's where you gotta go kettle. And fires my favorite stuff over there I go through cartons and cartons of that. I drink at least a day. A of cattle than fire. It's amazing so you go to thrive market and what they're going to give you a twenty dollar shopping credit when you join today. An online membership membership membership membership website so join it cuts off a ton of the cost. You can't find most of their stuff on Amazon. It's all super-duper clean and you can choose from one John or three or twelve month membership The twelve month membership is basically like five bucks a month and it's a risk free. You can do thirty days and just cancel after thirty days and get a full refund and It's just it's an amazing place to shop. It's guilt free. It is no. It's good you don't have to look at the labels intensively 'cause it everything has vouched for. So it's thrive market dot com slash Ben Thrive market dot com slash Ben. And then. Finally something my kids have really been digging especially their spoons. Woon's into these days. It's the magic spoon cereal. So they wanted to get rid of the old paradigm of grains and GMO's and sugar in cereal and they formulated this wonderful cereal that mimics all of the childhood flavors that we love like fruit loops and frosted flakes and cocoa pebbles and they've even got like blueberry it's it's super duper clean clean ingredients that just of like coconut oil and see salt and it tastes not as you would imagine like the cardboard box that it comes. It's actually quite fun. All they need to start adding prizes to the boxes hint hint magic spoon. And then you'll have everything everything and you always in Jordan. You're kids so get the Saturday morning cartoons out by some cereal from magic spoon and you can use Ben Greenfield for free shipping at Magic Spoon in Dot Com hundred percent happiness guarantee like the taste though refunded to send it back so magic spoon dot com and use Code Ben Greenfield for free shipping. So this really cool series of stretches that you can do. They're actually called the Tibetan longevity exercises and and it's kind of like a couple of exercise you might recognize from from Tai Chi. It's like the yoga down dog series but these Tibetan longevity exercises. I've I've been really really liking. Those lately is kind of like the morning movement that I do They're they're they're called the five forgotten Tibetan longevity exercises My my friend. Stephen Cabrel. WHO's been my podcast before he did a podcast on them are recently and all linked to that show I think it's his episode One thousand three hundred seventy eight there. You Go So so listen to that one on the five forgotten Tibetan longevity exercises you know if you know any stretches to do in the morning. Those work rule hit the foam roller for a little while. Do those five exercises But anyways I always listening to something spiritual or uplifting during that stretching right so I'm going straight from study Eddie. Mair in prayer straight into blasting through my years even more audio rather than going straight to fitness or science or health podcast odd cast or audiobook or music or something like that so there are a couple that I really liked that I listen to one is called our daily bread head in in any of these. You can just find free podcasts. On you know. They're downloaded automatically to your phone or device. You can just put him on straight thing when you get up in the morning. The other one is called the solid joys daily devotional the solid joys daily devotional and then the final one addition our daily bread and solid joys daily a devotional. There is a really good a guy who like praise over you that you can listen to us. He's praying over his name's Gabriel Fernandez. And you can go to his youtube channel and I have one of those youtube to MP three converter APPs on my computer. And I have it set up on auto mode. It's called Youtube to. MP Three so every morning it just grabs his video off Youtube converts it to MP3 I drag and drop it on my MP3 player. I can listen to that one stretching so so I I have found benefit from all of those you. I'm giving you a few options. You might find one that speaks to you most but the three. I like the best our daily bread. The solid the joys daily devotional and then the prayers by Gabriel Fernandez. And the cool thing is even if you do all three of those if you have little spots throughout the day where you just walking gained like a lunchtime walk or commuting or something that just gives you extra things that you can listen to to be able to build your spiritual muscles so those those are three that I like so I'm listening. All that stuff won't doing my morning stretching and and just getting ready for the day so at that point once I finished that then and I'm going down into my office. Drink my coffee reading research articles getting ready for the day making sure. There's no email fires that need to be put out and then my family's awake by them and so the final part of my morning spiritual practice is now that my family's wake this is typically sometime between seven thirty and nine o'clock in the morning and I gathered them together and we do our daily gratitude practice so I have trained a my boys to both get up in the morning. They do the same. Study Meditation in Prayer Practice that I do the way that train them to do that. was I would simply crawl out of my bed and go into their bedroom and do exactly what I just described you that I do in my bed but I would do out loud with them. Close my eyes and be like boys right now. Dad's meditating on generosity deep breath in through the nose out through the mouth and I just walk. Walk them through it so they get to see dad. Doing the study meditation prayer and Dude along with me and then eventually they started doing it on their own. Okay so they're doing that in the morning anyways. Mom has her own practice In the morning and then we all come together for gratitude journaling. And this isn't long. This is about a ten minute gathering as a family to kind of jump start the day we all come together. And we use what's called Christian gratitude journal for this that's at Christian gratitude DOT COM and and. It's very simple. We go around the room and we say one truth we ride him down these books and we also share them with the rest of the family. One truth that we discovered from that days reading one thing. We're grateful for that day in one person who we can pray for help or serve. As a one truth we discovered and one thing. We're grateful for one person who we can pray or help or serve that day which is also really cool. Because if you think about it if you're doing that three hundred sixty five days a year that's thousands thousands and thousands and thousands of people. You're going out of your way to send positive energy towards or to go out and help or to be there for every single single day so it it adds up but anyways we all do that and if we have time because this is part of the spiritual disciplines we end with a song. We're all take my guitar UKULELE and sometimes it'll be a him sometimes. It'll be a song sometimes. It'll be some positive uplifting. Beat to get the day going. But don't underestimate the positive energy that you get from singing together as a family or singing as a group. That's why I think seeing churches so powerful it's just it's just enormous chorus of voices. It's incredible not only for your spiritual life before your nervous system. We know the vagus nerve gets tone through chanting singing and humming and we group chanting and group seeing it as a big part of a lot of ancient tribes and a big party tradition. We don't do it that much especially in America least and so we try to sing together as as a family and if we don't do it then I'm always two boys and we're playing songs before we go to bed at night but it's nice to be able to end that daily gratitude practice with a little bit of singing okay. So then I'm off to work. I'm doing what things podcasts articles riding etc etc but at some point in the morning Typically weekly before lunch. I tried to do this before. Jump into work sometimes. It doesn't happen but I like to find half hour wreckages breakaway and for me. That's usually actually my sauna practice. I have an infrared Sauna I realize I'm spoiled because I have like this big. It's called the clear light sanctuaries beginning for four people but would I use it to do all my yoga my breath work etc and I always liked to get something in in the morning. I'll try to this facet state if I can but basically I've got about twenty to thirty minutes of flow yoga that I doing that. Sauna with deep breath work and there are few things that I've found a to make the sauna practice even more effective as well so saunas wonderful for detoxification for the production of brain derived neurotrophic factor for longevity But you can even upgrade your sawn experience in the same week an upgrade your meditation experience so a few things that I recommend for the sauna a drink Linka hot beverage beforehand. So you're hot when you go in. I like black pepper T- or a cup of coffee black pepper. Really get a sweat on if if you literally make hot water water and put a few grinds of black pepper in there. That's US drink that you can put them to mark in there as well if you want to so coffee or black pepper green tea's also good good Some of the the caffeine the other coffee Or in green tea can enhance the burning fatty acids. If you're doing your sauna practice in a fasted acid state as well. The thing that have been doing is There's another a blend of essential oils of from that. Same Guy Central Angelil wizardry. He's got one called spire R. E. S. P. R. I. E. IT was developed for for lung function and for cardiovascular performance and I like to sprinkled all over the sauna before I go in and it just feels like these big refreshing breaths of air when I'm in there. Actually I have one of these hyperbaric oxygen therapy chambers chambers as well on a been sprinkle a little bit in there to When I get a chance to go in the hyperbaric and anyways though so in sorry to to rabbit hole but for for those who think I don't have a life and I've just got all these you know Saunas and toys and playing around with the hyperbaric. What I'm doing in the hyperbaric is reading the books for the people? I'm getting on the A podcast interview or going through research articles and magazines right so every every time. Doing some of these practices like I've I've got other things on the same time When I'm in the Sauna Jonah despite doing breath work and yoga and flow? I'm still listening to something educational usually in the Sauna is a good audio book for example. The audiobook book. I've got going right. Now it's another kind of spiritually related audio book. This one is called The Science of Enlightenment by Shinzan Young Signs of enlightenment so I've usually got something kind of educational uplifting going on at some point during that morning sauna practice. which again I try to do? At some point. There was a break away away from the morning work or before I jump into the morning work. Another thing I've found In addition to that essential oil called responser an end the black pepper t the coffee the green tea before the Sauna is. I found this topical that you can kind of rub on your body before you get into the sauna that opens up your pores and makes you sweat buckets. It's It's called prototype. You may have heard my interview with the guys from ATP science and they developed this thing is almost like a rub on Viagra just like opens up all the blood vessels but not only. Is it black pepper that you're rubbing on your body but it's got like Rosemary has a rose hip fruit oil in it. It's got beeswax lacks it has This stuff called aloe leaf juice. A bunch of things that bring blood flow to the surface of your body limited peppermint in there so your body heats up a little bit more more and man between black pepper to your coffee or green tea plus putting that stuff all over my appendages in my stomach and my back before I get into the Sauna. It's it's amazing. So that one's called prototype it's made by ATV science is keep that next to the sonnen rubbing on before I get in so so those all the things that I do in the Salon on and I always finish with a cold. Plunge I always finished with a jump into the cold pool back behind my house or this thing called Mirage Co that I have have which is basically like a smaller cold pool but it will stay cold in the summer like it'll stay like thirty two degrees when it's one hundred degrees outside. This thing's amazing it's clean with like ozone UV. But but I have these little triggers in my life meaning that there are certain prayers or meditations L.. Do like right when I wake up. I told you I've got this study meditation prayer practice whenever I to get into the cold pool after the Sauna. I have a quick prayer that I say and I say this. Every time I get in just wove this prayer together based on certain things things that I really wanted to manifest in my life so you know I walk out all sweaty from the sauna and just drenched. I get in the coal pool and I started to go back and forth with them in the big endless pool that I use is a cold pool. Or if I'm in the Mirage sitting there and I talked to got got an exact for every day. Is this our father in heaven. I surrender all to you so it starts off like that. I surrender all to you. I got that phrase from Richard Dawkins books surrender some opening with surrender. Father in heaven I surrender all to you. Please turn me into the father and into the husband who you would have for me to be into a man who will fulfill your Great Commission and removed from me all judgment of others grant me Your heavenly wisdom system removed from me my worldly temptations. Teach me how to listen to your still small voice in the silence and fill me with your piece in your love and your joy amen. And that's it said that for every single day and and I kind of associated with the coal pool because I always recite it when I get into the cold and so it's almost like this trigger for me like like Pavlov's dog type of thing but anyway I find that really helpful and don't don't feel like an impostor if you own a bar it and use it So again it's our father in heaven. I surrender all to you. Please turn me to the father into the husband you'd have to be into a man Eh. Fulfil your great commission and remove me all judgments of others grant me Your heavenly wisdom removed from me my worldly temptations. Teach me how to listen to your still still small voice in the silence and fill me with your piece your love in your joy. Amen so I just feel like just about everything thing that I want to manifest is expressed through that prayer and I just I just find it to be a very settling prayer so anyways I I got that cold plunge and then then I I work hard so I'm typically working on and off. Sometimes you know even after dinner. Sometimes I'll be ducking quickly to work and get a few Laslo fires put out. I probably average about I would say well. Yesterday my birthday had fifteen hour workday. Some days it's closer to ten to twelve. But I I love my job John podcasting and reading and writing. I'm doing videos and content kion networking supplements just doing all these things that I do during the day. Hey and I'm also advising investing in these different companies in the health and fitness and nutrition sector. I'm on an airplane. Flying speaking like I work a lot lot but I always have the brief pauses during the day for breath work. I always always always breath work to control stress and and I've basically just got three that I really liked that incorporate all throughout the day quick stops or breath work almost like pomodoro breaks and that would be these so. These are the three that I found to be the very best for lowering cortisol for lowering. Stress won't be box breathing. Four count in for count- hold for count out in for count- hold so four four four four the next one is alternate nostril breathing breathing through the left nostril and out through the right nostril and breathing through the right nostril and out to the left Nostril. And obviously you're using your fingers to cover up the nostril that you're not breathing through through as you do that one that one is also very good. Activating your parasol. Pathetic nervous system and then the last one I especially like this one to just law myself to asleep at night is four eight breathing. Four count in a count out four count in a count out over and over and over again. Sometimes I'll just not even remember falling asleep when I do that one but it's also really good in traffic for example or if you're sitting on a runway and you're airplanes waiting taxi for half hour you sit there and meditate for in eight out. No one works really well so box. Breathing alternate nostril breathing for eight breathing. And then I'm I'm also going through a breath course with my kids right now. It's really good. It's a twenty one day breath work course by a guy who's been in the pocket before called the renegade pharmacist and it teaches everything from whole atropine breath work to kind of like Wim Hof style fire-breathing to some of the breath rick I just described really really good breath. Work Course and a link to that when the show notes at Ben Greenfield Venice Dot com slash spiritual disciplines. But if you want to become a real breath work Ninja that of course awesome so that twenty one day Selma breath of course okay so back to the spiritual disciplines. At the end of the day we gather other for family dinner. And I think it's really important we see you know Near one hundred and twenty year old cigarette smoking Jin chugging grandma's and some of these blue zones who who are healthy despite their nutrition and their lifestyle because they just have so many friends in such a robust social. That's a big big player. In overall L. Happiness and purpose and spiritual disciplines and fulfillment and even longevity and we really really prioritize family. Dinners at our house. Meaning when the kids are done with Jiu Jitsu basketball or or or tennis or when I'm done with all things I'm doing for the day and mom's wrapped up with tanker the goats and chickens and everything she's doing we all gather at the end of the day for these wonderful family. Dinners and there are a few real key components that I found especially precious parts of our family dinners which I do considered to be a big part of spiritual disciplines so The first would be. We always start off dinner with some kind of a a meditation Ord Lord Activation of the Para sympathetic nervous system and expression of gratitude. So a few that I really like One I recently learned Last year at the one of the room gut retreats. I was at and one of the gentlemen Dr He gave he gave a prayer Before the dinner went like this everyone closes their eyes and they breathe in and they say I'm aware of my body and you breathe out. I smile at my body than you breathe in. I'm aware of my food breakout. I smile at my my food breathe in. I'm aware of my company breath out who I smile at my company so I really like that one kid's due to do another. One that we do is just three centering breasts and typically will do this right before we say per gratitude and blessed the food where it's in through the nose out through the mouth in through the nose out through the mouth into the nose out through the mouth and then we'll bless the Food Sarah gratefulness to God for the food and then open our eyes and eat and Those those are the two that we do most common and occasionally we will also just basically go through our gratitude journals and share those at at the end of the day if we haven't had a chance to share them earlier in the day But typically it's it's one of those two prayers I just told you about and then dinner begins against our dinner is just it's amazing fun time there's no TV there's no phones So we have these different games that we play some of the best games. I'm going to recommend these to you to have have at the dinner table for family dinners. They're also wonderful dinner. Party game some of them so the ones we liked the best number one is table topics where you just draw card like you know the card will say something like thank you know which Superhero do you wish was here having dinner with us and why or if you could go back and change one thing about today. What would you change things like like that So that's one like table topics another one others. This comic website called the oatmeal at the meal Dot Com and we love the games that they make make Thursdays Hilarious Card Games. We're just all roaring with laughter. As we played these things one is called unstable UNICORNS was called bears versus babies and one is called exploding kittens. We own all those games. Those are the ones that kids grab a lot of time. When they're going downstairs to pick the game that we're GONNA play for family dinners each night and then and there are three others that we really like one is called Dubs G. U. S.? And that that's kind of a card game similar to those other card games. I was just talking about And then to are a little bit more kind of like educational educational word based but because our kids are are they're they're Kinda sorta slash or their home schools slash unschooled right now. We sometimes plot the educational games in to that we really liked that are almost like dinner. Friendly versions of scrabble are one called quid. ller in one called boggle so just those games alone that I just told you will set you up with a whole bunch of stuff you guys can do during family dinner. So table topics unstable UNICORNS bears versus babies. Exploding kittens GOBS quitter and boggle the funny names but man when you have the Games out so so much easier to just engage in conversation and have fun and not even think about you know whatever the TV or grabbing your phone during dinner so we all finished dinner. And if I still have work to do I will go and finish shop any last emails or work or you know any anything I gotta do to prep for the next day while the family is taking care of like you know brushing teeth taking here the dishes clearing everything out. I realized that makes me sound like a lazy ass and I'm not up there helping with the dishes will everybody else's is cleaning out but I am. I'm doing my own version of of work and so I just make sure that I've got anything taking care of a need to take care of after dinner us. That's a maximum of like fifteen twenty minutes just to make sure there's there's nothing no fires I need to put out and then we all come together and we finish with family bedtime so this the things that that we do for our family bedtime number one is a song so I've always got the Ukulele or guitar or sometimes it's just acapella and we always have a song. I like the APP Ultimate Guitar Tabs that I have on my phone on that allows me just pull up any song. My kids want me to play and have the tablets. Were right there. And so all we do that we We always end the night with a prayer just praying for refreshing of sleep and the God would give a sweet dreams and thanking God for all the blessings that we had during that day and we we also really have been enjoying practice of gazing lately and this is really really cool you guys so if you have children or loved one this is amazing. All all you do is you just look into each other's eyes for anywhere from one to four minutes just like deep gazing if I'm doing with my son Terron for example which was a couple of nights ago. I'm just running my hands through his hair and he's kind of like rubbing his fingers against my face we're feeling each other. We're looking deep into each other's eyes. He's eleven and by the way and There's no rule that you need to talk but sometimes we will talk It's a no judgment zone can say anything we want to each other you know such as anything from Man I love you so much. You're getting so big to dad. I didn't really like it today when you were yelling at me to go outside and do push ups you anything like that like it's just completely a no judgment zone along with the eye gazing using looking deep into each other's souls man. It's so crazy. How little we do that with other human beings these days and the eyes are the window to the soul? So it's so so important to be able to make eye contact in the easiest way to start doing it and getting that practice with your own family. They're kind of like the least awkward people to do this with so we do gazing at night usually mom with river in me with Taryn or vice versa and then after that the kids get tucked away. And Mama I go off into into our room and I'll talk a little bit about You know like love making and sex Zack's here in a little bit but I wanna I wanna go back to the evening just focus on a few other things To tell you about one would be that you do. Tend to dwell upon and dream about during the night whatever you have dwelt upon prior to sleep which is why for example. It's important to me that I do that. Last little burst of work before I've started into that evening routine and reconnection to the family versus getting out of the way and then going down and working in coming back to bed. So that's one thing that's important and another thing that's important is that you don't have a lot of like fitness and business productivity books on your bedside but that you instead focus on preferably we either more uplifting literature or I really really like the Benjamin Franklin journaling approach of self reflection. You can actually buy kind of like a what have I done this day. Type of journal from Amazon. That reflects the type of questions that Benjamin Franklin would ask himself before he went to bed at night many stoic philosophers offers. You'll also find had this practice of some type of self reflection as they would fall asleep. What have I done this day? WHOA could I have done better on this day? What what mistakes did I make? What's what triumphs that I have? What failures did I have? Just basically analyzing every single day at the end of the day allows is you to make the following day that much better repeating the same successes or avoiding similar failures. And that's that's really important to just have that time before you you go to bed or it's just a moment of quiet reflection or journaling reflection on what good you have done that day or what things could have done better that day or some form former self reflection. There's many different ways to do it but I really like some of the Benjamin Franklin journals off of Amazon if you want us out that practice and again. There's no reason you can have multiple journals like you can have a gratitude journal that you do in the morning and a Benjamin Franklin Journal that you do at night and then a separate blank journal that you use for things like plant medicine or those wilderness retreats for example So that's that's really important. They understand that that you're going to dwell upon prior to or during sleep. Whatever you're kind of dwelling upon prior to sleeping the other thing? I wanted to mention in return to was that. After I've done that and this this would be for example from having sex at night or or making love with my wife. I A will will not be doing that before that. So I'll finish sex love making anything like that and then I'll go into the self reflection and then finally as lights are going off off go back into that four eight breathing. Four Count in eight count now and I'll just repeat that until I I fall asleep so the very end cap of the day is the self reflection and the four eight breathing and that's a really really good way to end the day my opinion Okay so so back to back to love making you know I I should tell you that I think many many couples in in many many of us raisin in traditional Western society I think for many of us sacks my wife and I have been married for fifteen years and it was only really recently until we really really understood to true tantric spiritual saps like deep gazing during lovemaking rather than always listening into the boot up top forty type of stuff you know and having some like a strip club in the bedroom then then a spiritual experience you know a lot five times. We're listening to a little bit a little bit more passive type of tunes and then you know the this concept of eye gazing and really deep connection super important so my wife and I actually have two chairs called Back Jack chairs and we put those chairs in the bed and we sit legs intertwined and face each other and we chat for anywhere from five to fifteen minutes before we go into love making king or before we fall asleep. It's incredible way to connect at the end of the day with your lover and in many cases of course it just leads to the next natural. Step Yep lovemaking but in a more spiritual connected sort of way versus you know what I would consider. Just in many cases be mutual masturbation right like bodies rubbing coming up against each other until fireworks happen and you both feel good and you fall asleep. Right versus deep idealising a deep spiritual connection going into the love making really good would support a music in the background and you we have candles incense we have red lights. It's just it's an amazing amazing spiritual disciplined really to be able to spiritually connect with your partner just as much as you're physically or mentally connected to them In a similar we're manner one of the ways that we really began to tap into the ability to be able to do this and this is something that you know is still kind of like on the fringes fringes of being able to to find in the US for example. But we've done couple's plant medicine therapy where rather than going off in journeying on our own you know with plant medicine whether it would be you know. Let's say something like Wasco or or or or or ketamine or MD mayor in any of these type of things. You're you're actually doing couples therapy where you're doing these things together and again it's difficult for me to talk about a podcast. Just because of the legality issues of a lot of this stuff but we we really have done couples plant medicine therapy together and I would save all the most transformative things we've done for a relationship Physically sexually really spiritually anything like that. It has been Couples Plant Medicine. We both have a very deep connection to God very solid practice. Very deep meditative practice. I think you know in many cases. If you're going into plant medicine equipped spiritually like that. And kind of armored up spiritually like that you get far better results and it's a far less kind of like dark traumatic place to go to but ultimately that's been one big changer for my wife and I have been have been couples therapy And particularly couples therapy married to plant medicine. And so I just wanted to emphasize for you before I continue rat holing so much that you know sex should be considered bittered something very spiritual with you and your partner and I found it to be incredibly meaningful and I also think that's important because you know sexual unity that deep spiritual all sense that sex can give you. I think originally you know and again like I'm a creationist. I believe way back in the Garden of Eden Adam and Eve prior to the to the fall of man sin I think their sex was probably just the most just about the the most amazing thing that human being could ever experience and I think it's been bastardized with everything from pornography to to strange fetishes to all the ways that that sex is kind of like been decoupled from deep spiritual union. I think that we would have far more societal stability and more happiness with couples less divorce Less sexual satisfaction if if saks was really considered a more spiritual almost like a holy protected type of relationship rather than it being treated. As as you know like like the way it's treated in modern Western society. I think there's too much kind of like baboon. Ask pornography type sex going on versus deep spiritual toddrick sacks Fox and I I really think if we're to begin to focus on the latter more that that couples would just be far happier with each other sexually in that also be you know a lot less desire to go off in taste every last corner of the sex world and try new partners in all of this just because like you're so incredibly fulfilled it's a deep spiritual connection between you and other being and that's really a difference between animals at how sex in humans that have sex right and so I think I think deep human spiritual virtual sex really is is what differentiates us from from the Animal Kingdom and. I think it's something to think about when it comes to to your sex life and your relationship with your significant other okay so a couple of other things regarding plant medicine. There are two other disciplines that I found to be very effective when it comes to plant medicine One would be whole tropic breath work which was originally kinda developed by a guy named Stanislav Groff as a way to tap. It happened all the facts that LSD gives you without LSD that merging of the left and right hemispheres of the brain creative and analytical thought combined and You Know Big Release Of D. M. T. and nitric oxide a lot of cool things to happen during the tropic breath work so that's so much that twenty day soma breath work routine. I told you about that will teach get you a version of holy tropic breath work and there is in fact a one hour long downloadable audio from that course that I do one to two times a month lean flat on my back in my sauna. It's an incredible spiritual experience. I have a journal Autumn's journal for an hour after I finished that session typically do it very early on a Sunday morning prior to church. I'll get up burleigh. Go in do the trick breath work session and I actually take suicide and before that a little bit more than a Microsoft you know I'll take closer to Actually have a pretty. I have a pretty high tolerance for suicide and for me a trip does for suicide and starts at somewhere between six and eight grams depending on on the on the strain However for that I'll I'll typically do about two grams or so of suicide and for that whole tropic breath work so kind of like a Microsoft plant medicine laying flat in my back holy tropic breath work and I do that one to two times a month with the journal and that's been a real game changer for me? As far as being able to dissolve my ego and write down a a lot of a lot of thoughts. I have about family about spirituality about business after doing that. So that's one practice that I have another practices once every two two weeks. It used to be once every week. But I've dialed that back a little bit. Once every two weeks I do as Ketamine and That is compound with OXYTOCIN which increases things like trust feelings of love even the sensation of human touch and although micros without occasionally prior to sex. That's section amazing micro does for sex chemie oxytocin all take a heftier dose When I am getting a massage I will literally Here there's GonNa funk talked about this before on podcast but I have this really cool massage. Shut up I will blast my body on either side with really we really good deep healing music. I like whole tones by Michael Tyrell. That's a really good track for starting with this. So I use whole tones by Michael Tyrel or some other deep spiritual Joel uplifting music I take the ketamine and the oxytocin intranasaly and sometimes will combine that with a little bit of THC. which I think kind of just helps drive me into a little bit? More of a deep deep meditative state. I have one of these pulsed electromagnetic field tables. What's made by a company called pulse centers and that opens and closes cell membranes? Raines and seems to with any plant medicine or anything like that that you would do or even a synthetic medicine in conjunction PM F it blasted to the absolute next level so kind kinda similar to how like a a gamma Lamp worn on the head will enhance a meditation. Doing any meditation or Plant Medicine in conjunction action with pulsed electro magnetic field therapy is also absolutely amazing. If you haven't done that before you need to try it so I have one of these big pulse centers tables. It's a massage table that passes electricity electricity. Through the Matatu massage table as you're on called pulsed electro magnetic field therapy. It's the same as you would get if you were grounding laying on the planet earth but concentrated in very high hi doses almost like shake your whole body. It's amazing so got that the music and the Kademi the Oxytocin I take internationally and then I have massage therapists work on me for for a couple of hours while I'm in that state and that again for me is a big spiritual escape. I'm an extremely hard charging high-achieving Guy I'm wired for my brain. Just conto doing business and work and achievement. And that's one of the few times every couple weeks that the holy tropic breath work session sex sex and a workout would be the time when I check out of being in that state and this This massage with Academy Oxytocin P. M. F. and and music is just an absolute game changer for me and I absolutely value. That is kind of like another spiritual practice so I would say those are the big three from. If we're talking about the big guns it would be the couple's plant medicine therapy that I do with my wife the whole tropic breath work session with the Silla Sivan that I do one or two times a month. Lean flat my back in the Sauna and then the biweekly massages that I do on Ketamine with PMS. They're probably some people snickering about this. Stupid Bio Hacker at his home in Washington state out in the forest laying on electrical table on drugs. Getting a rub down. And if you phrase it that way yeah it sounds silly but I'm just like I'm just being perfectly transparent honest with you guys like this is what I do and these are the things that I've found. Make me feel amazing and yeah. I'm experimenting experimenting with all sorts of different things and hopefully some of the things that I've found to be really helpful for me might also serve you so Yeah so those are my I big kind of kind of journey type of things that engage in. I would consider to be a little bit more than that. You know prayer Meditation Study and gratitude journaling that that are more like daily practices. And you know book like stealing fire again by Stephen Collar kind of goes into the importance of keeping the more hedonistic things fewer and far between you know big journeys that you might on a quarterly basis. Something like a deep dive in Iowa Oscar some other form of plant medicine. Or maybe just on a weekly or biweekly basis. Something like the whole interpret breath work or the use of suicide or something like that so So I I also admittedly and I want to share this with you as well. They're areas in my life. where I feel I have a lot of improvement? A lot of improvement that needs to be made for example local volunteer and charity and community work. That's a big one for me in two thousand twenty that I wanNa do a much better job systematising into my life and for me. The way things are shaping up right. Now that's GonNa look like I'm GonNa leave my love and passion for music and this is something that That Don Whitney talks about his spiritual disciplines book. Charity doesn't have to be Something that that you hate and feels like a chore like if you don't WanNa go serve unhealthy meals to to poor people in a soup kitchen like that doesn't have to what you do like. I love music. I love making music. I love singing so a real focus for me in two thousand twenty S. I'm going to be getting getting out into the community. Local nursing homes The Union Gospel mission just basically going out and sharing music with with people who would have joy brought to their our hearts by you know who might otherwise be lonely for example so going out and playing music for people is one big thing I want to start doing more of I also have you've probably Not Probably but but for sure like I I have a weak connection with my local church community. Part of the spiritual disciplines involves community worship community. Celebration I go to church but because I travel so much and in many cases on a plane on a Sunday morning thing you know it can be hard for me to get more involved in my local church community so those are two areas charity and volunteering also church and community worship where I think I have a a lot of work that needs to be done and so I don't profess to be perfect in any of these disciplines. I probably ten times stronger physically than I am spiritually. But I know that that's what's an imbalance and Kinda like started off on you guys about you know there's there's no use being strong and and fit if your soul and your spirit is shrunken shriveled up inside inside you. You know as the Bible says what good does it do a man if he gains the whole world but loses his own soul said soul spark the spirit. The one thing that goes on to last forever so why not make sure that that's the thing that they were carrying for the most and you know what I just shared with you are. There are some of the ways that that I weave that into into my own life and one of the thing that I wanted to to to share with you is also from From the book anything mellow because whenever whenever whenever I share a lot of things like this I think sometimes it's easy to get them until it if I gotta do this. I gotta do that. Ben's doing this need to buy the PMS table at Ben gets in order. I get ketamine and and I gotta get these books gotta read them right away but you know I. I started off with with a quote from awareness by Anthony Mellow. I think I wanNA finish with a with a quote from awareness by Anthony. Donell about just like being happy with where you are being aware of where you are and not necessarily. We're trying to have it all and thinking ahead to the next thing but instead just taking life step by step and enjoying each moment which in of itself is a spiritual discipline awareness. He says continued to be aware to live life from moment. To moment. How MARVIS L- marvelously? It is described in those words of the Gospel. Look at the birds of the air. Are they neither so nor nor gathering. Barnes consider the lilies of the field. They neither toil nor spin. So why are you anxious. Can you for all earrings dieties at a single moment to your life. Why bother about tomorrow? Is there life after death will survive after death. Why Bother about tomorrow get into today? Someone once said life is something that happens to us while we're busy making other plans that's pathetic live in the present moment. This is one of the things you will notice happening to you. As you come awake you find yourself living in the present tasting every moment as you live it so how. `Bout you taste every moment as you live it. Even today we fully aware fully present. Sure there's plenty plenty to do but make sure it is. You're planning as you're preparing. Trust me this come from a guy loves to plan and prepare and schedule every minute of my life. Just make sure that's is not taking away from the very present moment that you're in right now so there you have it. Everything I talk about you can go to. Ben Greenfield fitness dot com slash spiritual disciplines to get started in I hope up. This hasn't been too weird or to woo for you. I just wanted to be super transparent and authentic about all the different things that I we've into my life to build myself spiritually and I really hope this has been helpful for you and if you go to ben greet within dot com slash spiritual disciplines. You can leave your own comment. Joan Question Joan feedback on tips your tricks the things that you do to build yourself up spiritually just as much as you might build yourself up physically or mentally so I would love to go and read all those comments as well so again Ben Greenfield tennis dot com slash spiritual disciplines. And until next time. I'm Ben Greenfeld wishing you an amazing week. I love you guys. Thanks for listening to today's show. You can grab all the show notes resources sources pretty much everything that I mentioned at Ben Greenfield fitness dot com along with plenty of other goodies from me including the highly helpful. Ben Recommends ends page. which is a list of pretty much everything that I've ever recommended for? Hormones sleep digestion fat loss performance. Plenty more please. Also know all the links all the promo codes that I mentioned during this and every episode helped to make this podcast happen and to generate great 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 Code generate because that helps to float this thing and keep coming to you each and every week

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Ben Greenfield Q&A: Detox Myths, Amino Acids While Fasting, Muscle Gain Protocols, Cell Phone Dangers & Much More!

Ben Greenfield Fitness

1:42:27 hr | 1 year ago

Ben Greenfield Q&A: Detox Myths, Amino Acids While Fasting, Muscle Gain Protocols, Cell Phone Dangers & Much More!

"On this episode of the Ben Greenfield Fitness podcast probably the most interesting thing about that was I tested myself and I was actually an antenna when holding my phone I feel that the protein restricted did no animal type of plans is pretty supportive of the whole detoxification of course the problem is that ever since the Agricultural Revolution we've been training young people on how to be in roles that essentially will in the future be automated automated by robots. Hey I have a kind of unique podcast episode for you today. As many of you know I've been in Switzerland for the past two weeks doing everything from colonic hydrotherapy to foot reflexologist dry cupping something called Matrix re-generation therapy hyperthermia a bunch of different treatments that I wanted to explore to see what kind of elements of European biological medicine are used over there in the treatment of things like cancer and lime in mold <hes> in that process of immersive journalism so to speak I also kind of went through my own little liver and colon cleanse which I felt fantastic following but while they're I managed to get into a room with twenty six other attendees who kind of joined me on that retreat and did a free for all Q._N._a.. Which I recorded for your listening pleasure today now if you are interested by the way in European biological medicine and doing some kind of a retreat or a detox like this yourself although although I have not personally yet decided if I'm going to be going back to the Swiss mountain clinic next year just because of other obligations it certainly a place that I will be engaged with on repeated visits but don't know if I'll be going next year however <hes> you can go anytime? You'd like my friend. Robin openshaw puts on clinics there that are led by physicians and you can just sign up for one. Her website is over over at Ben Greenfield fitness dot com slash Swiss mountain clinic. If you go over there and you don't see any days for retreats that she's putting on that work well for you. You can also just contact this westbound clinic directly and the book you tell them I sent you over for the V._I._p.. Treatment and their website is just Swiss amounts in clinic DOT COM. This podcast is brought to you by something that we actually talk about during the show and that is key on Kion is my company. <hes> it is a company that I founded as a way to take all the ideas that I have for pure efficacious shotgun formulations of supplements and functional foods along with content and inspiring challenges like our recent meditation challenge in the fasting challenge that we did <hes> we've done a cold water shower challenge <hes> and we also have wonderful content sent there on the blog <hes> some very very good content lately about how to make the Perfect Cup of coffee anyways. That's all over at kion and I'm GonNa give you a ten percent code that you can use on anything over there. It's a B._G.. F. One zero in the website is get kion dot com so it's B._G.. F. One zero at get kion dot com this podcast is also brought to you by organic by and the last time that I talked about organic defy. I got a text message from their C.. O. Drew Cannoli <hes> telling me that he really appreciated the fact that I did the entire <hes> kind of commercial and give you the discount code for organic by using an Italian accent and so to keep drew happy because he told me he really enjoyed it will once again. Tell you about the green juice for an organ Thi- so what is a green juice you take a coconut water powder and a Limon and all sorts localizing Greens alike aspira lean in the wheat grass and you put it all together. It's like a you eating attend salads but none of the shopping or the clean up or the mayor's in your saw don't pay fifteen dollar of your hard earned the money to go to the Jew store. When you get yourself in your own home so there you have it? That's organic fi wonderful wonderful. Green juices red uses gold juices. They have them. All you get twenty percents off anything from organic by you just go through Organic Fai. That's organic with an eye organic fide dot com slash Ben probably my favorite thing about the folks at organic by is they also so have waffles. They have waffle Wednesday in their office and I think it's Wednesday yeah so you can't go wrong with that. <hes> the code is Benjy two zero organic by dot com slash Ben Use Code Ben G Two zero and enjoy today's show you'll be able to find all of the show notes over at Ben Greenfield fitness dot com slash Swiss clinic one. That's bengals dot com slash Swiss this clinic the number one welcome to the official Swiss clinic healing retreat Adron the Swiss Alps for those you listening in on the show I have twenty plus odd or so. You're not twenty odd the number of attendees here at this Swiss clinic healing retreat. We've all been doing colonic hydrotherapy all day and liver detoxification in all manner of other <hes> odd Swiss Alps protocols so if anyone sounds drunk they're not they're just well Lube D- up the but side possibly mineral depleted and full of questions. I know that some of you you have questions so for those of you. Who Do you can just come on up? Ask Your question. We've got one right here so come on up and you can say your name if you'd like or not. It's up to you. Hi Ben it's Robin and I have a question about your Kiana. Minnows House and my question is to shameless product plugger perfect amino any any one of them. My question is how you use them like if you take them every day like five or ten. Aren't you increasing. 'em Tour by doing that. I it's just taking them around a workout. That's the one question and then if you take them every day let's say five or ten. You're keeping track of your protein macronutrients. You I have to say more than fifty sixty grams of protein in your ten Amino pills. Would that be ten grams of protein so to the second part of your question is the easiest answer because it's it. It's very straightforward. One gram of amino acids is one gram protein period and so that's that's simple so if you have forty grams of amino acids in day and there's five grams in serving or one gram and a tablet let that would be don't count towards say that sixty grand protein goal that you were going for as far as the M tour is concerned any any protein can be mildly anabolic it can up regulate tour pathways and essential Amino have been shown to that and I've said this before but if you are a fasted state they are non insulin Genyk. They're not going to Spike Blood Glucose but they will if you're looking for pure cellular cellular autophagy right the longevity enhancing effect that you would get by being in a fasted state they would increase anabolic pathways in limit cellular toffee as opposed like branched chain amino no acids the high amounts of isolated loosening those would actually be insulin genyk and up regulate the tour pathways so if you had to choose the lesser of two evils it would be essential amino acids but if you wanted pure like like m. toward deactivating effect of being a completely fasted state you would avoid anything and they'll researchers you know like Dr Such Panda and folks like Doctor Rhonda Patrick who will take that to the end level and even limit coffee anything that will cause an regulation of of the so-called increasing hormones anything that would spark digestion. I mean even even bidders technically for that reason would take you out of a fasted state but those aren't as anabolic has just pure protein so my recommendation is if you're fasted and you want to do a hard workout and you don't want to catalyze muscle to take that that ten grandma portion of Gino's in your facet state and exercising in that fast state is going to be I it's GonNa give you so much elliot offer g especially if you do as I recommend and continue to fast for a little while after you've done morning exercise I think the pros outweigh <hes> with cons. The one thing I I should say is that if you're doing a hard workout in the morning in a fasted state I've seen some INTERCON dysregulation from people who fast for too long after that morning workout so about the longest L. Go. I've done like a soul crushing morning. Workout is about an hour before all actually have breakfast or some kind of calories or even like a like a superfood coffee where maybe it's not a ton of calories but you're putting some nutrients in no morning. Beverage urged to kind of string you along until lunch. I think the idea of couching like sixteen hour intermittent fast along with an intense facet exercise session even if you're taking a minnows before the exercise session is still going to create some some issues news from an undercurrent standpoint especially females so it's a it's a good question though Hey ben Eric from Vienna Virginia so question on detoxification since heavy metals and <hes> chemicals pesticides seemed seem to be so ubiquitous for everyone what are some of the top one or two protocols <hes> and processes for eliminating you know having miles and toxins and then how do you measure success. I liked the idea of not having beer in burgers all year long and then going off to a retreat like this in doing your big reboot as as as the big spring clean up for all the damage you've done all year long. I think a better scenario is to as we see in in many religious cultures and in the health practices of of a lot of cultures and you know this big in eastern medicine as well some kind of a regular more focused detox use that might involve anything like like Ramadan esque fasting protocol or you know or or an Orthodox Church type of fasting protocol in specific seasons or as I do four times a year something like a vaulter Longo approach I like doing like a prologue diet of restricted calorie intake or even better some type of Pontiac Karma Protien and this is my favorite thing to do is four times a year. I use that Baltar Longo type of approach of restricting calories to about forty percent of what I normally eat and that's based on the studies that he's done that just four times a year. You get an increase in lifespan. That's very similar to what you get from pure fast or from long-term calorie restriction but I don't necessarily do like like the the meal prep of Kit that he makes the prolonged kid. It's great. I've looked at it. It's pretty nutrient dense as far as packaged foods go. It's some of the better of the options but I instead use more of a Pontiac Karma. I read it cleansing approach which is kittery STU along salary Ju. She do a little bit of Gee. There's some <hes> some grapefruit and some olive oil very similar to the to the cleanse that we're doing here at this retreat and then I do typically something like this once a year. I've done Dr Dan Dan Pompous True Cellular Detox. I've done this retreat about some fasting protocols but I like to have one time of year where I take a little bit of a deeper dive and that would include environmental detoxification right. There's no Wifi here route in the Swiss Alps. We're getting fresh air where there's not a lot of non native e._M._f.. Drinking amazingly clean water right so so there's a lot more you get out of living in the scenario than you might by doing your own overhaul at home <hes> the daily daily detox though is what I is the most important right like living a life in which each day you are cleaning up the body for me. What that looks like is when I'm at home and I try to hunt this down my travel as well? I'm in the sauna almost every everyday getting a deep sweat. I mean they're like a half hour. I was telling someone earlier at lunch today. You know there's pools of sweat in the bottom of the sauna when I get out because I'm doing yoga flow and moving my body. I have a dry skin Russian there so I usually finished by brushing the skin which is another form of detoxification kind of brings blood flow to the surface of the skin. I do a coffee enema at least once a week. When I travel I travel with these little coffee? ENEMA suppositories called Glide Woman's and those those have a similar effect act as a coffee enema. I you know and I have some of the some of the more fringe protocols at home. I have a mini trampoline or rebounder. I have a vibration platform and all often stand on those type of things in my little pomodoro breaks you know as I'm working throughout the day so I'm constantly keeping limp flow going on constantly causing detoxification through the through the bodies main detox organ or the biggest detox organised the skin getting that coffee animal once a week so I think those kind of daily practices or weekly practices kind of move the dial to the point where you're getting that that daily detoxification in as far as measuring it you know we had here at the Swiss clinic more of a more of a connective tissue measurement using what's called mass spectrometry and that was that all ago scan that we did. That's a very quick method. I have not studied accuracy compared to hair compared to like a urine provocation test for metals <hes> which can be dangerous dangerous if you have a lot of metals because that's that can free up medals and causing circulates through the body so you want that overseen by physician you know the protocol for urine provocation test or a or blood test you know like <hes> one Jedi owned by Thorne. They just rolled out there. You know home heavy metals kit. That's a blood spot kit. <hes> done that one a few times <hes> my results tend to be pretty similar from scandal scan even the all ago scan here pretty much agrees with what I've seen on on hair on blood on urine and <hes> what Dr Dan Papa uses in his true cellular detox is a urine test for a specific marker it starts with an am I don't recall it off the top of my head now <hes> but it but it's a very simple urinary measurement where you're literally yearning urinating in a small plastic the cup and then you dip a stick in there and it's giving you a measurement <hes> I want to say it's Milo Peroxidase. I think is the one that measures which is which is a an indicator of heavy metal status so there's a few different ways to do it right now. What I've been using the most is does that little little box that one JEB sends out just because it's it's it's simple? I I forget if it's at the thorn dot com website or if it's on the one jeopardy website but either way if you were to Google Thorn Heavy metals test. That's a very simple kit. They send your house a little dashboard. Let's to keep track of your results over time for for me anything that keeps me from having to go to the doctor or the lab. I just dig home protocols for a lot of these tests as much as I can is as I can get him. The urinary Amino Acids Profile called the neutral by Genova Diagnostics. That's a fantastic profile because you get a bunch of markers of toxins fungus et cetera but you also get like amino acid. Did you get micronutrients. You get fatty acid so it's kind of like the shotgun approach and that that's one that I run often hand in hand with like a comprehensive blood panel because the conference of blood panel doesn't look at a lot of these major or a lot of these these minor these micronutrients and some of those other markers so <hes> that's like a gold standard test in my opinion but you know as far as self quantification goes <hes> my my big test that just about all my clients do that. I run on myself are the three day gut test from G._I.. Affects which is like parasites yeast fungus along with the specific herbal protocols and pharmaceuticals that those are responsive too so you know how you'd actually address those I do the neutral test which is which is the full micronutrient panel. I do the big longevity blood panel that I worked with Wellness F._X.. To design and they call it the Greenfield longevity panel and it's it's all your full thyroid all your hormones everything like that and and then the other ones that I like our once in a lifetime a genetic test unless you're going crisper on your ass and snipping away jeans and things are changing and you do that once full genetic test. If you go twenty-three me. You're not GonNa get all your snaps. There are other companies like Bob Miller tree of life or I recently interviewed the D._N._A.. Company <hes> there's also a doctor donahue. I also interviewed you know there's a lot of companies that are testing more snips. There's even like health nucleus in California that they'll do the whole genome sequencing. I like some those better than twenty three and me because you need access to more snaps and then the other one that that is more genetic base that I think is more of a quarterly if you can afford it <hes> or at least twice a year even once a year is helpful is microbiome analysis of the gut either a volume or one jeopardy. I think are the two best tests for that. So that's kind of like the range of tests that will typically run on folks. You know there are other markers. I track like H._R.. V. Sleep etc but that's kind of like the Standard Protocol most folks get when they first come to me. As far as everything I like to see and those are the same protocols I run on myself for for full panel hi Ben. I'm evoke from Belgium. My question is says about a year ago. I noticed that my nose starts. It's running during exercise especially while running or sprinting apparently this is called exercise induced rhinitis. Do you have any suggestions to relieve. This condition is kind of funny. I I had like an exercise exercise induced kind of flare up once when I took a bunch of probiotics and I went to exercise because exercise will up regulate your histamine response so you take probiotics and this was in the heat to which kind of doubles that histamine response because you have that blood flow in your body's trying to coup itself in the histamine pathways one way that does that so I would hazard a get that that any anything that would block histamine production in a situation like that would be helpful <hes> Dr Ben Lynch has a product called history block that blocks those histamine pathways quicksilver scientific has one as well. There are a few others if you were to histamine blocking supplement the one that I have that I take whenever I plan on having more than one drinking alcohol. My Son has seasonal allergies here and I've given him a couple as well. Is that that history block enzyme that that's the that's the first thing I would try would be something like that. I would also be very very careful. I mean you know in my free diving. Course I taught this. You know we avoided dairy to increase breath. Hold time because dairy will thicken the mucus and caused congestion <hes> <hes> one of my sons had like exercise induced asthma when he was playing soccer as a child and we got rid of milk dairy cheese everything went away overnight right and I think that was partially because of the mucosal congestion that dairy 'cause so some of those some of those elimination type of paths prior to exercise could be helpful as well like avoid dairies really the biggie though 'cause me postal congestion but I mean anything that's going to cause a little bit of an auto immune response could do that. I mean you could go get food allergy panel like Cyrus Food Allergy Panel and check it for sure like an array Tennessee so you've got like take over one hundred eighty different food antigens at that one screens for and it's pretty good. That's why I sent my plate back today at dinner to take the green beans off it because that's the one vegetable and actually allergic to that I actually create an immune globulin response wants to even when I wear this this continuous blood glucose monitor my blood sugar spikes when I have green beans because I actually have this sympathetic nervous system response to it. I've never tried to see what would happen if I eight green beans exercised but I assume probably have some coughing awesome wheezing and probably a little bit of congestion. Maybe something like the rhinitis that you are experiencing some type of an accelerated histamine response so I would look at dairy and other food allergens and I would also consider short-term some kind of a histamine blocker already from from Canada. My question is is there a trustful between the sympathetic state in the person Paris pathetic state and how do you know that consciously when you cross over one onto the other there is not a threshold. This is one of one of the areas where thinking of the body in terms of black and white can get confusing like an exercise physiology you know when I took all my exercise physiology courses and and you know we went to the lab and people would put on their indirect calorie matry gas mask and run up and down on the treadmill or really not up and down mostly up on the treadmill <hes> and gather gather gases produce oxygen consumed to approximate when the the quote threshold occurred at which you switch over into your carbohydrate zone from your from your fat burning zone when when you actually look at the data there is no point at which your body goes up going to start burning all carbs now reservoir. It's it's eighty percent fat twenty percent carbs seventy five percent fats twenty five percent cards carbs so and so forth if you're in when you get to the point where you're literally collapsing off the back of the treadmill and there's like to attendance there to catch you as you fall off the back in like a a really intense via to Max test to exhaustion and you look at the data there is still like percentages of fat being burnt at that intensity right so we hear the word threshold and crossing over and can sometimes assume we'll visit the point which I'm burning carbs or this is the point which I'm burning fat that it doesn't really happen now with the sympathetic and the Paris sympathetic nervous system the idea with that is you know as we've learned during another lecture at this retreat your autonomic nervous system is going to via the vagus nerve send a signal to your heart right and that signal is specifically sent to essay note of the heart so so it basically regulates the electrical activity of the heart so good vaghul nerve tone a healthy economic nervous system and good balance wants between the sympathetic and the Paris pathetic nervous system dictates that the vagus nerve talk to the essay node is going to be very clear. You're you're going to have mild variations in the amount of time between each beat of the heart and that would then be called a high heart rate variability that is interplay between the sympathetic and the Pera sympathetic nervous system that is your body's ability to be able to lower our or raise the frequency of that signal in heart rate variability data collection. It's called the low frequency signal which would imitate the or reference sympathetic nervous system and the high frequency which would reference the pera sympathetic nervous system so when when you're feeding those signals into the heart it's interplay between the two branches in ideally tuned automatic nervous system or in someone who has what we call High Vega tone you can switch from sympathetic empathetic to para sympathetic very quickly right you you do not want to necessarily be the dialed in Yogi who is in a complete sympathetic state but who cannot run from Lyon when the lion jumps out right. You want to be more more like I forget the name of this weightlifter. There's a whole book about this Olympic weightlifter who would sit quietly in the in the corner of the gym until his time to lift the bar had come and he would slowly stand from this cross legged position where he's been breathing in a very Paris sympathetically driven state and he would stand with walked to the bar and he would take a breath and you could see the hair on his arm stand up and the veins and in his neck begin to bulge and he would just rip this weight off the ground and. And he was world champion weightlifter he was a Russian guy and that's a perfect example of being able to switch back and forth or transition from Pera sympathetic to sympathetic very gracefully right but you always have feedback from both the Perez sympathetic and the sympathetic nervous system feeding into the essay note of the heart in your goal is not to eliminate one or the other but to instead be able to up regulate or down regulate primarily using breath work really that's. That's the best way to do who it is to use breath work to activate the nervous system so that you can enter into the state that you want to enter in so an example of like Wim Hof esque fire-breathing or or or that kind of Yoga fire-breathing type of protocol whether it's a whole tropic breathing has these elements to it as well. You're getting very sympathetic right. You're charging the body. You're creating warm to creating blood flow. You're you're down regulating cytokines. You're up regulating the immune system. You're you're pushing your body more into that sympathetic drive and when you do something like alternate nostril breathing or box breeding or four seven eight breathing and really anytime you're exhaling more than you inhale you're up regulating the pera sympathetic nervous system and I think breath breath is really the most powerful way to transition from one to the other but you never wanna be para sympathetic dominant or sympathetic dominant appear sympa that person is is that that classic Marathoner Ironman or chronic cardio athlete who will they'll send me their H._R.. V. Data and it's through the roof and they have extremely high what would be called high frequency scores. That's one of the scenarios in which a high heart rate variability is a bad thing. That's that's someone who who is who is para sympathetic dominant and sometimes you see a sympathetic dominant athlete and a lot of times the H._R.. V. Isn't that high but they're they're low frequency. Score is very high and that's a person who has almost no aerobic base who's very very high charged who has very low para sympathetic nervous system activity but they have low balance right so so you want to kind of have the ideal combination of both right so so in in my opinion there's not a threshold that you cross as much as a balanced throughout the day which in which you're you're entering into a little bit of more one or a little bit more of the other depending on what the situation is and again even even similar to that video to Max example when the sympathetic nervous system is in overdriving running from the lion. There's still a little bit of para sympathetic activity if there weren't there would be no blood flow to the Ordonez at all right so so it's always just a little bit of interplay. There's never any black and white threshold Ben Knoll from the U._K.. Thank you for leading eighteen the Swiss adventure I'm conscious here. We are on a place where the political is primarily vegetables and vegetarian and you've orientated yourself towards more meat based Diet recently. Where did you think the sciences currently between carnivore between ketosis between vegetarian between Vegan? What's the latest science really telling us? Well my my son son who is not doing the deliver clans was sitting across from me at dinner and they brought a mistake and he has cut it told his mom to cut it because I don't know if my willpower power is that good to be able to cut his stake and not take little bite and as many podcasts there's no and as a lot of you guys know I've been largely following a diet comprised of good organic grass-fed grass finished meet some wild caught fish some underground storage organs or tubers in the form of sweet potatoes and yams and purple potatoes a little little pumpkin some summer squash some winter squash a little raw honey red wine at the end of the night low coffee in the morning learning and you know just kind of like a modified carnivore protocol that incorporates some more tannock rich beverages and in some other little you know starch based sources thrown in I I feel very very good on that protocol a high amount of protein high amount of red meat eight hundred dairy high amount of caffeine high alcohol that can be acidic you know and and it can create a net acidic effect in the body and we know that food doesn't change the dramatically but we do know based on on the what is it. It's a nitrogen excretion score that that measures <hes> the the renal acid load read Alaska load measure can tell us that certain foods actually can create a little bit of acidity in the body and the problem with that is that it can cause you to pull minerals roles from tissue because Minerals Alkalis and that's why we would add like a pinch of sea salt to to a morning glass of water. It's an alcoholic beverages beverage and in most cases not all but in most cases staying in a somewhat <hes> alkaline state were at least eating avoiding overconsumption of acidic foods is a good idea. There's some people push out to the limit. I mean I've talked to people have gotten like alkaline water machines. <hes> one woman her son had a seizure and he was an extremely high hi Oklahoma state because he was just drinking water all day long she had turned it up to like a Ph of of nine or ten or something like that and so you can certainly get too alkaline as well as far as your question about where the science is at a a horse I've kicked before and previous podcast is that there is no one perfect diet right. I E largely Carnivore Diet. I've trace my ancestry to northern European roots. I've I've tested my blood and my biomarkers and my gut to show that I do have a high amount of methane producing bacteria. I don't respond well to raw vegetables. I don't respond well to cruciferous vegetables. My body feels very good as far as all my blood's go when I when I do get a high amount of protein I'm also an athlete so that also helps me out as well but you know we have known back to this idea of periods of time in which we engage in 'em tour restriction <hes> just from a pure religious standpoint or cultural standpoint that you know humans have known on for thousands of years that going through periods of time in which you change up your diet specifically it usually means caloric restriction or protein restriction <hes> U._C.. Some changes from health standpoint. If you did that all the time you'd be cold and libido lists and hang angry and you wouldn't be able to enjoy. Perhaps you know some of the protein-rich foods that are just part of enjoying life on planet Earth if you from from an ethical standpoint are okay with with eating fish and meet and mm-hmm shellfish and and everything else so I think that the Diet that we're following the plant rich diet that we're following here is supportive of enhanced Toyota Fiji and detoxification. I think that anytime we're introducing an acidic state it would hamper detoxification a little bit. I think that none of it's very hard to over consume protein on largely vegetable based Diet because the all the fiber that we're eating is like protein very satiated. It's also difficult to to overeat in general here aside from those those fantastic probably pretty calorie-rich breads that they serve in the morning at the same time I could see issues with with following diet like this long term right not only because you could run into some of the issues many vegans vegetarians run into whether it be vitamin B twelve deficiencies or Taurine deficiencies C._D.'s or creating deficiencies or some of the things that you could supplement your way out of but that you run a higher risk of experiencing on on a diet that does not include any animal products you you also also you can <hes> you know Creighton mission in which you just never really get into an anabolic state your largely catoholic and also top AJI is good. You don't want to be in that state all the time and they're also differences from microbiome to microbiome right like some of the problems with plants is they can be highly fermentable by bacteria. We can see a lot of times on Vegan vegetarian diet whether it's <hes> a lot of carbohydrate dense rich chestnuts or bread or beats or any of these other wonderful foods that were eating here. You know my my blood sugar has actually been a little higher than normal here and and it's because I'm just by the nature of me not having access to a lot more whatever coconut milk and I'm actually not doing a lot of coconut note now for me largely be like fish and row and steak and things like that right but by not having access to those and needing fill in those chlor Kohl's with more carbohydrate rich foods. I've seen higher especially postprandial blood sugar values. They still come down pretty quickly but they're just they're higher so I think reading the right diet for where we're at. I think there are times win. It's very helpful for the by switch to a plant rich diet that kittery cleanse that I do four times a year I mean that's that's sprouts and lentils and Baas Monte rice and celery juice. There's there's awesome gin there but but there's really not animal protein right so <hes> but I do that as part of a cleanse and I feel that the protein restricted no animal type of cleanse is pretty is pretty supportive of the whole detoxification. Am Hi Ben. It's Andrew from Switzerland. The clinic has very strict about elimination of WIFI signals cellular signals. I wanted if you look to the sciences to how harmful this really is whether you've got view on five G. Rollout and whether any devices or tips if you do think it's hopeful that you found effective to help protect loaded question I have done pockets on talked about the book. tinfoil non tinfoil hat guided I didn't that's one of the better books out there Nick Penalty. WHO's also that on my show? I didn't I think the dads out there. I think I think it really is when it comes to. I was talking with Dr Patrick here at the clinic about you know many many cases of leukemia and other cancers. She's seen that she feels are directly correlated to the high amount of device usage particularly by Children Bluetooth. I've seen less data on Wi fi I think there there's a lot of research on and if you read a book like Nick's he's got a lot in there. <hes> both the impact on plants and animals as well as the impact on humans. I'm very careful I have my tire house hardwired my hotel room here because there's no Wifi here. Here is just like my setup at home. I have a hard ethan at cable going into the computer with an adapter and I keep the Wifi router completely off. I have found that very similar to the situation when that is created when you eliminate gluten you down regulate a lot of your pep today's enzymes and you become more sensitive to gluten when you kind of cut yourself free of Wi fi signals you almost become more sensitive and I find myself increasingly singley sensitive strip my home of almost all electricity and some of the devices you alluded to mention it. It makes a big difference but also makes me more sensitive WanNa get into situations in which there is Wi fi present. Some people hypothesized that perhaps humans will adapt our cell membranes. We'll adapt our our calcium channels which are affected by WIFI signals will adapt to that will somehow evolve to become more like cyborgs who are just very use this cell phone and our pocket or uh the chip that Elon Musk in beds and our ten years from now or or whatever the case may be but I I mean when you look at Houston and fruit flies and even rodents adaptation like that takes generations I mean you. You know maybe ten twelve humans in the future. That might be the case but I think for us right now is not it's not going to happen in one generation the type of protective devices that that I personally use I have like a signal scrambling being device. That's all you guys. See me walk around with that big fanny pack. There's a signal scrambling device in there. It's called a blue shield right so anytime around Wifi that scrambles it and what I was telling some of you. One of my clients just did pre and post inflammatory marker testing tested Cytokines C._R._p.. Fi Brinson he just did like a full inflammatory panel pre and post two weeks usage of that device and the home device that they have that you plug it input next year bad or in your office where there are a lot of signals and I mean the the decrease in that was profound and that was that was called blueshield technology. I'll is called Blue Shelby O. U.. S. H. L. D.. I will all create like a link for the show notes <music> at Ben Greenfield fitness dot com slash Swiss clinic podcast and anything we talk about. I'll make sure to put notes in there but that's the Blue Shield. There's another like a is a scaler frequency producing advice. That's on the floor if my office right now I haven't seen as much testing on that. I'm Kinda trying it out right now. I think that once called scaler shield like S._e._A.. L. A. R. Shield <hes> it looks cool looks like an alien spaceship on the four my office but I haven't even done a lot of testing on that one aside from my General H._R.. V. When I'm just standing for my office at work since I've added the Blue Shield and edit that has gone up. I haven't tried both of them in isolation yet or one of them in isolation yet sometimes that's the issue with me is I'll just toss a bunch of stuff in my office and pay attention what happens to my body but but I think the blue shields really cool because they have like a personal device you can carry and then also home device and they're creating five device right now as well so there are a lot of other things you can do. You can go as far. There's like painting certain rooms with Faraday paint. You can move your bad. If you're over geothermal hotspot I did a podcast with Bryant hoyer called a building biologist hired him Kim my home and did like a full walk through and found all sorts of things that could be fixed. I didn't go to the to the farthest degree that I could on like. I actually didn't use faraday paint. I didn't repaint areas of the house where he said that. There were cellphone towers emitting signals through the walls that were pretty hefty. I didn't paint yet. It's on my radar but you know the the price tag had other things to worry about the the other thing he recommended was he looked at a lot of like hot spots and I find that interesting because even here in in the lecture that that old gave us when we when he was walking through the clinic here in the Swiss Alps. There's there's areas you know sedona. Arizona is a similar region. Some of the native American Springs in the U._S.. have regions like this where the earth emits a higher level of healing frequencies like like a higher shuman resonance type of frequency. There are apparently according to this building biologist who did the walk through my home areas where that frequency could be damaging human biology areas. Our ancestors would have avoided waited because he figured out that those were spots where people didn't feel good right now. I've seen less research on that but he did make a recommendation league. Move Your bed over twenty feet. There's like kind of a hotspot right here on the corner of the bed and you're sleeping on this eight hours a night for thirty or life life. You shouldn't be on top of this hot spot. I didn't paint I didn't move my bed but incorporated just about every other recommendation that he had including probably most notably the thing I noticed the most when I went through my house with one of those acoustic meters you can you can buy by an Amazon walked through your house yourself and testings the dirty electricity filters I went to the to the shielded healing website and bought one for every room with the House and installed those and and <hes> they're filters if one outlet has is it in there in a room like all the outlets are in the same thing on the same breaker then you're good to go you don't have to put one in every outlet of the house just one in each room or one in any outlet that's connected to a specific breaker. <hes> I also installed Don's made by shielded healing dirty electricity filter we also have solar panels and they sell a switch because there are they don't sell switch. They sell like a filter that filters the switch that switches the solar from what I believe is D._C.. Vida A._C. and that limits electricity proves there the dirty electricity produced there in in the solar switch the acoustic meter probably most interesting thing about that was I tested myself my right right hand. So I had my son I held up my my iphone away from the acoustic meter on the other side of my body with my left hand and then helped my right hand towards the measurement device in my son held the measurement device and tested me and and I was actually an antenna when holding my phone as soon as I set down my phone and we re tested it was a near undetectable level of I._M._F.. Coming off my body so that's the scary part to me is when you're holding your phone your phones using your body as a signal and I realized that it's not fun thing to hear that that kind of information doesn't make me popular but I mean it's something to beware of so even here. I liked the idea that most of the rooms here where you know we have our cell phones in airplane mode which is fine. I love my smartphone. I've got audio books on there I when I when I do have access to Wi fi or go to why file download as many because I don't want to use my whole cell data plan so I'll just download like a ton of audiobooks looks and podcasts and then I can listen to all offline mode so when I'm walking around here with my headphones or whatever it might cell phones and airplane mode but I'm still getting a ton of use out of it right to put books on there and kindle and there's a lot of cool things about a smartphone that go beyond just the signal and and I certainly use mine a lot but most of the time it's an airplane mode so so following question about e._m._f.. Missouri reliable way that we can measure the impact of e._M._S. personally no Joe McCullough caller once talked about. Maybe something with the Channel Diane Channels are the yeah you can measure it and Joe's got device. He's measured me a couple of times and as as would be the case I've forgotten the name of the device that he uses causes but he's basically measuring the frequency of the body and and it's essentially higher scores better. It's like a scale of one to ten and people who are exposed to a lot of A._M.. After at like five or six I think he mentioned it on his podcast with me. Yeah the phase angle. Thank you Robin yes. It's the phase angle measurement so the phase angle measurement is what he does like. I mentioned my client who installed the Blue Shield. He did inflammatory measurements and he's very enough sensitive. His sleep also went through the roof when he installed those Blue Shield devices so it was impacting sleep. It was impacting his inflammation and I don't you know I doubt there's some people that that are just like some people are mold sensitive or gluten sensitive or lactose carb sensitive or whatever you know. Some people are sensitive. It may have to deal with the resilience of the nervous system to like it could be this comes back to H._R.. V. And the more bagel nerve tone that you have the better able to handle those things which once again kind of solidifies the recommendation to be somebody who's good at Breath Work Right who sleeps twelve has good relationships who takes cold showers who does all these things to assist with Bagel nerve tone because that might actually confer protective effect against some of this stuff. I use a Air Tube for Bluetooth so it's basically I get it from defender Shield and it is it's a bluetooth device but the receiver hangs here not done by your head and then tubes extent from that device up from that device vice to your phone. It's also like if you walk away from your phone. The signal goes dead within like five or ten feet so it's only really useful when when you're pretty close to your phone but you don't WanNa be tied into a cable most of the time all use that or there's like the air tube wired headset that you can also use the problem with that is that I don't like like it's the type of buds that have a high base so if I'm exercising which is what I'm doing a lot of the time when I'm listening to my phone and I can almost here my footsteps pounding my ears and it's almost like confusing an annoying so generally. If I'm like exercising using my phone I just use the cheap ass apple wired headphones that came at the phone and then I buy these little things called your buds ads. Y You are buds off Amazon and I put those on I stick him on the end of the phone and that keeps the iphone headphones in my ear because those things slip out the very slippery that keeps them in my ear when I'm exercising sizing and yet it's still a wire but my phone still an airplane. Mode is not an issue so that's about that's about the only time I break that rule is sometimes we'll go to expos or conferences like Health Expos fitness expert and I just I want to walk the floor but I also have like calls. I need to listen into or an audiobook. I'm working through whatever and in many cases I have one of these tiny invisible bluetooth like devices and I'll use that sometimes times just walking through cables and I can still just like push a button and talk to people just easier but not very often. I think Bluetooth is at least damaging but I still don't even use that very much high bandits Robin and question about vaping I take C._D.. But it seems when I wake up in the middle of the night vaping seems to be the one method that just I feel instant relaxation and KIP get back to sleep quickly but I often cough in ended often burns and it's making me concerned about what I'm doing and its safety and curious. If you have any thoughts yeah vaping liquid first of all the hits you so fast which is good right. That's the idea with vaping hits it right away. You don't have to wait for a for encapsulation to dissolve or even like it's even fashion. The sub lingual subway was pretty fast. Someone's like fifteen minutes and I personally use the oil. I rarely use the vape pens. I have a few vape pens from bio L._C._d.. Yes it's like an oil you put in your mouth and hold it for me. That works pretty well a lot of the vape pens propylene glycol. I'm not a huge fan of that stuff so I always look for that. <hes> a lot of the the the actual pens burn at a higher temperature so you get a little bit more of that kind of like burnt feeling your throat. I think I think there's a little bit of carcinogen AC- those higher temperature vape pens as well some good vape pens. We'll have temperature settings where you can actually adjust attempt to the low medium or high vape. <hes> I've got I've got one that you can use for for grass for wax for oil for anything like that. Began actually just attempt straight from your phone so I think it's called Atlas something like that. It's kind of like the the Cadillac of vape pens but that no one's nice second adjusts the temperature B._S.. Some some of these burning a high temp and ones that have propylene glycol. I'm not each fan of I'd avoid them but like the Peer C._d.. vape pens a lot smarter bad the the one from bio C._B._D.. They mixed that with a bunch of other relaxing compounds like like lemon balm and something else in that camel bio CD yeah yeah they do like Bait Pennzoil stuff like that but I generally just as liquid under my tone go that way high to L._A.. You have probably have time to address the. I think it was the volume results that you had. I know there was a lot of just because we brought the topic of protein so there are some issues that they found about your metabolism of protein so given that we were just talking about. How much protein intake do you have any concerns about what they were finding? And how am I just those yeah. There were finding some of the a genetic micro expression for protein digesting bacteria was low or altered in some way. I was lose looking over those results on on the plane trip over the long story short is that some type of protein digesting enzymes would be a good idea for me. You know like just like a full spectrum protein digesting enzyme the use of bidders a lot of that stuff I already do I have to admit that when it comes to like companies that produce enzymes. I'm like a mass signed as one. That's pretty popular I could take a bunch of those before meeting steak and fish and after seeing those results it'd probably be good idea for me pretty soon. I'll be an I want to my own horn on too much but I'm I'm totally reformulating kion flex and it's pretty much just like a bunch of probiotic enzymes bunch of extracts of stuff that that have been researching for about a year as far as what can decrease inflammation what can. Reduce joint pain <hes> what can increase blood levels of amino acids when you do consume proteins but all the stuff with with good human clinical studies behind him and one component of that is going to be something called Hydra lace and then there's also a full ends. I'm complex in there so if you take it on an empty stomach and the current can't flex formula works this way too if you take an empty stomach it will actually assist with soreness it'll assists with muscle repair. Ill assists with breaking down five-burner in the bloodstream but if you take it with a meal eal even though we market that joint support formula if you take it with a meal the enzymes and that will break down the protein to use that you can use mass items you can use any pre-olympic enzymes. You could use any thorn bio just anything like that so I'll probably start to pay a lot closer ocean to that once. I'm back in the Home Front before I sit down to a rabbi. I'll have had a nice handful capsules so my my my steakhouse ziplock bag just got that much bigger because I already because I travel travel like a lot of times. It's on the House for you know whoever whoever's hired me to come travel and they're usually paying for meals or whatever and so usually working at my hotel I Google Steakhouse look for whatever on Yelp has the highest reviews near me. I go to the steakhouse and sit there. I saddle up to the bar and watch the game on T._v.. Chat up a few folks at the bar order big rabbi but inevitably normally cocktail right because all the steakhouses have amazing cocktails. I usually want glasses of red wine with my stake as well so that's like to around the alcohol I usually when they bring out that wonderful breadbasket. We'll have a little bit of the bread to and then steak right so currently when I go to a fancy steakhouse I've got the history block which I mentioned earlier for the alcohol because I'm I'm going to have to drinks so I take a couple of history lock and this is actually the stack I have worked with BLASIO's and stuff. They're always these big steakhouse dinner so you to history block to kion lean right that helps clean out the livers well with the rock low to extract in that and the bitter melon for grabbing that bread will help to lower the glycemic index of the bread and speaking of the bread four of the gluten guardian right so gluten guarding the Dipoto pep donation that digest all the bread. I got history block. I got kion lean gluten guardian. I've got the four charcoal capsules backup my hotel on the bed stand take right before I fall asleep and so now I gotta add into into that whole ziplock bag the protein digesting enzymes but it's just just better living through science right. Hey I want to interrupt today. Show you're listening to a show that was recorded on the Swiss border between Italy Switzerland and of course Italy as you may well no is known for its olive oils. It's wonderful spicy. See Thick Rich Olive oils that Dan you can't really find the equivalent of in most grocery stores in the U._S.. Furthermore what's sad and kind of frightening is that even five star restaurants in Napa Valley I now cutting half and half half their extra-virgin Olive. Oil with the cell destroying canola oil or other versions of vegetable oil olive oil is supposed to taste spicy and rich and aromatic and should be an experience experience very similar to drinking multi hundred dollar bottle of Bordeaux but most folks including myself up until I tried this olive oil. I'm about to tell you about had never experienced real harvest fresh olive oil all the way to olive oil is supposed to taste and also <hes> the type of olive oil that really does enhanced longevity because it's packed with the polyphenyls and the flat panels that olive oil is supposed to have if it's not rancid. It's in a non transparent glass bottle and <hes> what I do. Is I get three bottles of harvest fresh extra-virgin olive oil every quarter from a different area the world's Spain Italy Australia all over the place and that's because I'm a member of this fresh pressed olive oil club. This is an absolutely mind-blowing way to experience olive oil and you you are going to get a bottle of their olive oil for one dollar so these olive oils normally costs thirty nine bucks a bottle. You get a bottle for one buck. No obligation no minimum commitment to buy anything now or ever you just go to get fresh fresh thirty two DOT com. That's get fresh three to dot com so you can get your harvest fresh olive oil get fresh thirty two DOT COM check out. This olive. Oil is absolutely amazing. Your you're welcome. This podcast is also brought to you by Birdwell Beach Britches my favorite gear for the beach. It's wonderful for the summer and not only that but it's unbreakable they use their surf. Neil Nylon for incredible durability. They also equipped their gear with surf stretch. which is a four-way stretch micro fiber for moments when you might need a little bit more mobility like when you WanNa do full splits on the sand at the beach they can do custom cuts to suit every body type in every usage outside magazine has dubbed these the five oh one of the beach they have this amazing ability to create different designs with fades and Patina and detailing being that can kind of tell your personal story? They're amazing there Birdwell Beach Britches they are the king of any beach gear. You'll ever wear period bar none. They have a lifetime guarantee. They have free shipping for any order of ninety nine bucks and you get an additional ten percent off your first Birdwell Beach Britches purchase when you use Discount Code Ben G at Birdwell Dot Com use Discount Code Ben G at Birdwell DOT COM BOB pick up your first pair of birdies and see why they've been in American icon since nineteen sixty one robin and I wonder if you know anything about low fairton and what might be that causes of it mine started initially a couple years ago very high and donated blood and then it stayed in the range of fifty or something slowly it's been dropping and then it went from like seventeen to ten to nine and now it's gone up drop APP but now it looks like my Humana Krit and it started to affect my humana credit hemoglobin and I have no idea what about you usually my concern is more especially in men high Farrington Burton often about high iron because as I discussed my podcast with Dr McCullough you're essentially looking at peroxide. Radicals created from the excess iron. If verboten is low a lot of times. That's something look from a dietary standpoint. You know the consumption of foods I would elevate Farrington which is an iron storage protein so meat. That's rich in hime. Rich Iron would be one of the better ways to do that. <hes> you know like good grass-fed grass finished organ meats red meat et Cetera you know within moderation obviously you don't WanNa overdo anything to the store activation. We talked about a little bit ago but <hes> aside from that one of the things that could cause that is very high red blood cell turnover turnover meaning like doing a lot of endurance doing a lot of chronic cardio overtraining. I know you're not like professional athlete or anything like that. I'm not sure how much you were training or how much red meat you're eating but that's the only thing that that I know oh of now. There's there's a form of Sheraton called Sheraton pyro phosphate that I've seen some people use very successfully to bring their fairton backup. If it's low <hes> there's a company called Florida Ix F. L. O. R. A. D. I X and you can buy this. It's like liquid shot at actually tastes good and get off like Amazon. <hes> I would caution especially again you guys out there if you're ferrets and tests let's say on the labyrinths ranges a little bit low. An iron is maybe you know medium them or slightly below medium. I wouldn't necessarily rush out as I used to think that you should to take a bunch of iron or to take a bunch of Farrington because it turns out that that may actually be an age accelerating factor in May increase your risk for things like Homo haemochromatosis and and peroxide radicals so for women little bit less than issue but I look at red meat potentially ferreting supplementation. I don't know what your iron is like but iron bisque glistening is a non constipated form of of iron because a lot of iron supplements are constipated but like Thorn has one called iron bisque listen eight and that's often what what I'll use if somebody has like low iron that's what I'll recommend to him so and sometimes you pair that with something like the Florida the Sheraton Apar- phosphate supplement so that's that's that I can give you all though I should say there may be other reasons for low Farrington that I'm unaware of and I know in many cases ferrets in is something that is closely correlated to you got health so that might be another thing to look into another marker often use the track things like gut inflammation so so ben this is Eric in the first part of the part podcast. We talked a lot about detoxification. How does one no that? They're actually ready ready to begin the process of detoxification of heavy metals and environmentals and is there a specific measure like blood test urine tests the you could confirm the ear your metabolic pathways ready for that that kind of process aw that's a good question I mean I've heard some practitioners say that impaired methylation might inhibit your ability to detox in that you'd WanNa take care of methylation issues like if you took like a genetic test and you carried carried the snips responsible for for you not meth leading properly like you had the so-called mother effort gene that would be one to look into like makes you have adequate methylated like full eight from from yolks and liver or like a method Tetra Hydrofoil late supplement climent that might be one thing <hes> I would say other things that that could limit it would be like when when you think about toxins being released primarily through the skin right especially for a lot of your heavy metals and then just about anything that passes through through phase one and face to liver detox would be the urine the stool and then also the skin so if you have let's say impaired renal function right that might be something to look into like make sure your next year kidneys are actually healthy and you know there. There are tests that you can run for that like a like urine marker tests for Kidney Function <hes> you could look at also just general gut health like let's say you struggle heavily with constipation or you struggle with with even something like say like a <hes> prolapse or pelvic floor disorders that could make doing things like an animal protocol or coffee enema potentially very uncomfortable or almost impossible. That'd be another thing to look into just be like general anatomical health of the colon and in the pelvic floor. <hes> you know that most most people sweat just fine. I really don't think I mean I suppose some people have like Hypo. Hydro can't sweat but you'd still eliminate things via your urine your stool so you'll get methylation and you could look at kidney function. You still function <hes> most detox protocols are already loading you up with things that support phase one in face to liver detox most also usually include some kind of a binder right like <hes> here at this this particular retreat that we're at we're doing more like liver treatments than we are like hefty supplementation protocols <hes> but many many of the southern protocols like I use for example Chris Shades pushed catch detox from quicksilver over scientific and that's like a phase one face to detox support that you take that's like liquid shot on an empty stomach and then a half hour later you take a bunch of a binder like an activated charcoal and so if you didn't have access to something like that or hadn't done something like that prior to detox like this. You'd probably a little less out of it because you're phase one and face to detox. Pathways aren't quite working as well as they could be so those are a few things look at. I don't think there's any one specific test but obviously if if you test high and heavy metals or you test high and liver enzymes for example you know you've identified yourself as a candidate for whom detox protocol would be appropriate and as we all know from getting tested here or from tests we've done previously in the past. I've talked to many of you and a lot of your here because you tested high for metals or because you had impaired liver function or some reason like that but those are things I would look at this is Diana. I'm just following up on Peter's question and it's about the five letter acronym that everybody's heard of but no one really knows what the heck it is. What is an empty H F r Jean what is an empty H F r mutation and inch anyone care probably the best resource on this is Dr Ben Lynch and his book dirty jeans and also his company strategy which tests not only for that mutation which is called the Methyl Tetra Hydrofoil late reduc taste? I think is what the are is mutation but also tests for eight additional mutations like nitric oxide pathways like a glutathione pathways and the reason he he tests for those particular jeans is they're the ones that most often impair some type of metabolic function or accelerated aging or you know inhibit detoxification and the M._T._a.. Jaffar gene is one that would impair methylation which which essentially effects D._N._A.. Expression the addition of a methyl group to A- compound in a body is responsible for for a host of different metabolic functions so essentially you're talking about impaired metabolism. When you have an Jaffar mutation kind of answer your question I mean it's pretty it's pretty straightforward? It's it's the impaired ability to meth late. It would absolutely affect your your supplementation protocol. If you had an imperative ability to meth late because in many cases you get a lot of your sources of folic acid converted to home assisting which can be an inflammatory marker so someone with an M._t._a.. Jaffar mutation who is supplementing with folic acid or eating you know a lot of full late sources who does not also have some type of methyl donor present for example like like a multivitamin with method Tetra Hydrofoil eight they would actually be creating excess home assisting there are other compounds that can assist that pathway like a bioavailable form of Fo- late such as you would find like organ meats for example that can help out a little bit like a synthetic form of folic acid is usually bad news bears for someone who who has m._T._a.. Gene but Dr Ben Lynch I interviewed him awhile ago and then we went into this in pretty good depth about all these so-called dirty jeans but essentially for for impaired methylation when the best things you can do like bioavailable form of Metal Tetra Hydro late you know a lot of organ meats <hes> some amount of dark leafy green stay away from synthetic folic acid. Those are some of the things that can help hi Ben. It's Alison <hes> my question is <hes>. Are there one or two things things you can talk about that are on the horizon in the anti-ageing sphere that we haven't quite heard about that. If picture interest yes absolutely okay so some some of the cool things I think are up and coming that we're gonNA see talked about a lot. Some some folks are already kind of exploring the these areas <hes> some not quite so much so for example <hes> any any form of N._A._S._D.. That's that's GonNa continue to explode in use and popularity because it's so effective because energy levels decline so rapidly and <hes> so significantly as you age and since that's a crucial part of the electron transport chain in the Mitochondria you're talking about limited mitochondrial Andrea function especially as you age. That's why it's huge in anti-aging circles and generally amongst people you know now growing number of athletes who just want to enhance mitochondrial function so N._d.. Patches in a d I._V.'s Nicotinamide riboside capsules goals are in our capsules because that's actually able to be converted into N._A._S._D.. Even after goes through through gastric absorption sub lingual an sub lingual forms of N._A._S._D.. All of these will will will continue to grow in popularity another one would be deteriorate depleted water because we know that the isotope deterioration which we are more and more exposed to whether it's radiation whether it's to herbicides whether it's due to pesticides whether it's too uh amount of sugars and starches in the Diet which can which can impair Beta oxidation or burning and fats and we know that the body produces its own deteriorate depleted water when you bring a lot of fats as energy <hes> basically I think that these D- W water generators D._W._i.. Bottled water which currently costs like eleven or twelve bucks a bottle because it's frigging imported from thing primarily Romania and to a certain extent Russia right now so it's hard to get it's expensive. I think it'll become far more affordable and kind of like hydrogen-rich. Water has exploded in popularity of late. I think determine depleted water will will be very very similar. I just started ordering it from Robert Slovak that water researcher who I interviewed because he has available in two leader canisters so I can add that to my hydrogen water generator and basically be drinking hydrogen ridge do cheering depleted water which is great 'cause 'cause deteriorate. Is You know it's basically like a form of hydrogen but it's it's massively heavier displaces hydrogen it will disrupt the electron transport chain because of that so if I'm getting extra hydrogen at the same time water depleted in deterioration. That's like the best of both worlds so G._W.. I think any D I think <hes> some forms of autoimmune control like we know fifty million Americans right now have autoimmune disease and we know there are things out there that can assist greatly with autoimmune issues. I mean obviously diet is one of the biggies but supplements like mistletoe extract Mistletoe I._V.'s. You know that's one thing that getting really get a good form of mistletoe without a prescription right now in the U._S. but in Canada I know there's there's one form of Mistletoe that you can get similarly. It'd be like Los Naltrexone. That's another thing that that's very very good for modulating the the auto immune system. It also flies under the radar but I think we'll see that and mistletoe more heavily used in alternative medicine a lot of the stuff Kito C._B._D.. Infrared light like we kind of kind of are aware that a lot of that's popular anyways possibly some the treatments that that we're doing over here this this retreat like some of the European biological medicine treatments. I think different forms of hyperthermia that go beyond Saunas. I could see those very much catching on apparently I have. I have a lovely three hour sessions by morning morning. World be sweating like a pig but apparently it's wonderful for detoxification any of these things that enhanced motto Conjugal Health and in many cases are stacks together using infrared light it but also at the same time using something like methylene blue which will which will enhance your absorption that U._V. Light by the Mitochondria up regulate side of chrome seok today's produce more A._T._p.. I think like stacking different supplements and modalities with biohacking a lot of people do like like Niacin lion's mane suicide and stack with your sauna or methylene blue stack with your infrared light therapy many people who are getting any D- I._V.'s using eighty patches coaches will combine those with like a coenzyme q tan or some type of high-dose vitamin C or vitamin complex mix so I think some of that stuff school as well you know I kinda sorta covered a little bit of that in my podcast with the with the biohacking guys is from Finland and then I think e._M._S.. Mitigation might be another big one mitigation of the biological fallout from five G. from Wi fi just just from from general non-native hey v._m._f.. Exposure overall like we've talked at this retreat about different devices that produce almost like a frequency that will will scramble some of those signals different devices that can help to heal the body after exposure to some of those signals that continued use of dirty electricity versity filters more and more people hard wiring their Internet. You know doing like a like a building biology analysis of their home switching to a form of light. That's more biologically friendly like incandescent light paying attention to air an air quality paying attention ngeny some the water quality that we were just talking about so I think I think some of that stuff will be big and then who knows what's what's going to happen with stem cells. You know that's that's another thing that exploded in the past couple years I personally really liked the idea of these very small embryonic stem cells or adult pluripotent stem cells the idea that you can harvest your own blood stress it up regulate the amount of stem cells that are produced and then re administer that along with excess homes so you don't have to get your own adipose tissue taken out you don't have to harvest your bone marrow. You don't have to go to like you know Mexico Panama to get like placental expanded sell your just taking your own blood increase in the stem cells adding X. oems as a signaling molecule okay with that and then putting a straight back into the body. I think procedures like that compared to just like harvesting stem cells and injecting them are probably going to be a lot more palatable for folks so yeah could probably go on and on just brainstorm about a bunch of stuff but those are a few you the come to mind at least right away so so my questions regarding carbon sixty some folks that are producing tattered it to be more than two hundred seventy times more powerful than for example vitamin see that it's great at enhancing Mino Contra function soothing the gut helping with tax vacation just curious if you've tried it or if you just have any thoughts on its efficacy yeah see sixty also bucky balls calls. I think Buckminsterfullerene was was the discoverer of it from not mistaken for the reasons that you've just outlined. It is something that there's quite a bit of chatter about right now. In terms of like the supplementation you know biohacking anti-aging sector typically it is it is combined with olive oil because from my understanding there's some amount of toxicity if it's not mixed correctly or administered in the right doses and so you can find right now Amazon A._F._C. Sixty usually package with olive oil as a supplement. I currently have on the podcast deck so to speak a guy lined up. Who is the world's leading researcher right now on C.? Sixty I'm waiting until after I interview him and get to ask him all all the right questions about dosage about purity about sourcing about mechanism of action to decide whether or not I'm going to try it. There's a short stint like five years ago. Where I bought some you know it was off one of these websites that had researched about C.? Sixty and tried tried it and I didn't notice anything you know right away but I also wasn't doing a lot of self quantification of you know just parameters like like inflammation for example or doing a lot of testing in response to it but of the few molecules that are technically not produced by the human body so it's not something that we make but it seems to have a very beneficial effect particularly on Maddock Andrea so <hes> it's one of those few things things that I have a hard time if the dosages is proper finding a lot of bad things about C. Sixty and a lot of good things about it so although I'm not supplementing with it yet it could be. I think I'm interviewing this guy like two months after interview him. I'll probably start to start to look into supplementing with it if the data's convincing enough after I talked to him so it's kind of one of those stay tuned but I'm pretty bullish on it so we'll see I remember I remember hearing on a one of your as quite a while back talking about how you shouldn't eat fat even healthy fats with starches and I remember the subject came up well would you then not act eat put butter on a sweet potato right or olive oil or eat chocolate with berries and I was surprised that even those kinds of seemingly healthy combinations I remember being or a thought. Thought I remember being talked about could cost Fach sedation insulin spike yep primarily. That's in reference to a potential oxidation of cholesterol particles if cholesterol is elevated in response to to a meal simultaneous to blood glucose being heavily elevated and be formation of Lipopolysaccharide ads which can essentially act like endotoxins in gut tissue with a high fat high sugar mill now in particular this this is the thing you're most at risk of with a high saturated fat meal. That's combined with a high glycemic index carbohydrate okay so like a big fatty cut of steak. Sorry everybody and with a giant basket sweet potato fries right that is something that could actually 'cause oxidation of cholesterol and lipopolysaccharide formation especially people have compromised guts are already have like like an elevated cholesterol response or even even have a genetic responses saturated fats that renders them to have a higher inflammatory response to saturated fats having something like a let's use another example. Let's say you eat a carbohydrate but it's a low glycemic index carbohydrate. Let's say millet grain with olive oil which is relatively low and saturated fats along with the low glycemic index carbohydrate that is less of an issue as is something that that's high hi glycemic index but low glycemic load meaning even though it does Spike Your Blood Glucose a little bit that it's a very transient blood glucose spike so let's say you have like a site of Watermelon Gazpacho with your salmon for for example like a nice fatty cut of salmon with with like a watermelon Gazpacho handful blueberries or something like that that also not that big of an issue but something very starchy high glycemic index in combination with them very fatty rich meal. That's why ice cream is one of the worst things that you can eat if you're concerned about your general health because it is just basically oodles of in most cases saturated fats also dairy in many cases which causes an enhanced inflammatory response in a lot of people with was sure right so that's that's why I make my own ice cream right. It's Collagen Egg yolks Stevia little cal. I blend some coconut milk in there usually throwing some cinnamon typically a couple spoonfuls of nut butter and and so it's it's great but it's it's basically a lot of really great fats but without any of the of the sugar that could cause a potential gut issues you know half pint of ice cream and I am wrecked and I don't feel well I can mow through a lot more than half pint of that stuff and feel aside from the calorie count pretty amazing so so yeah it's it's. It's high saturated fat with high glycemic. Index are very starchy carbohydrates that you WANNA be careful with which is unfortunately pairing being in in many elements of of Western Diet think about your Thanksgiving dinner you stake in fries your hamburger etc so yet order order your hamburger on lettuce and you know substitute something like pesto pesto berries for the sweet potato fries so surprised very few questions about exercise movement or bio mechanics. You guys know that's actually my my specialty is not my specialty is not medicine. It's not my my specialty is movement neck degrees in bio mechanics and exercise physiology. That's what I can actually speak intelligently about but I rarely get questions about the people just WanNa pop pills and all right so this is the follow up to that comment. How does skinny guy right apply good bow mechanics nutrition to gain muscle mass hard gainer <hes> and I also am somewhat of a hard gainer and typically used something very similar to a period is approach that a typical bodybuilder would use to put on mass and this is exactly exactly what I did when I put on thirty five pounds in college got two hundred fifteen pounds and it was basically almost like a a Dan John type stronger by science approach? You know you look at a program like west side barbells or five by five I protocol or Dan John's protocol or one of Mark Repetto starting strength protocols and you're essentially just doing heavy loading as a lot of barbell work. It's a lot of low rap. <hes> Highway Work Nahdlatu volume in your essentially building a foundation that doesn't put a lot of mass on your body puts a little bit of messenger body but increases bone density increases the integrity of your structures increases your ligaments tendons drank etc and then you progress from that usually usually you'd spend anywhere from three to four months on that protocol and then you switch to more of a hypertrophied protocol where upping the volume you're doing you know multiple sets of ten twelve fifteen reps to absolute failure but you the building a foundation of mass strength. I not starting with the lightweights and progressing the heavyweights almost like you're starting with the heavy loading proper by mechanics learning the big compound lifts like cleans squash benches push press all the basic almost like Olympic lifts or standard weightlifting exercises and then you're stacking on top of that the actual muscle building where you progressing to set a five sets of five squats your progression of five sets of twelve squads with with often a slightly lighter weight right so you essentially putting mass I or or strength I and then you're hypertrophy. You're building on top of that so for example when when I was bodybuilding what I started off with was just three times a week full body strength training protocol recall just like super. Have you know Jim for like two hours and then eventually that turned into more of a body split approach where I was just like targeting certain muscles but using more of that like you know five sets of ten of twelve fifteen etc the other component is of course the calorie component. If if you're a skinny guy who wants to put on way usually your protein intake is at least forty percent and you are eating a lot of calories <hes> a lot of people think that's GonNa make them fat typically with lean guys hard gainers. You don't see that as much like I was eating six thousand calories a day and maintaining three percent body fat when I was bodybuilding just because I was lifting so much and converting that into muscle so it's higher protein intake tons cons of calories and then lifting heavy at first and transitioning into more of like hypertrophied type of type of face so that's its way out approach it and right now. I'm kind of a muscle gain phase myself but I'm also so trying to maintain my my cardiovascular endurance at the same time so for me. It's like I have a heavy lifting day. In the next day is more like high-intensity interval training you know working on a few trouble-spots working on you know like the gluten mead and the core and some of the areas that attended need a little bit more your T._l._c. and then going back into heavy lifting the next day just going back and forth and back and forth and then a lot of the aerobic stuff is just like going on long walks making phone calls and stuff like that and that kind of keeps you from from gaining much fat while you're eating that many calories so oh yeah generally John how to do as far as supplements go creating is good excellent for that H._M._v. a._T._p.. That's a pretty good stack as well for adding on muscle <hes> you can look at both of those h. h. m. b. and A._T._p.. <hes> peptides right now are enormously helpful for muscle gain and simultaneous fat loss like a Teza. Morella is one <hes> if Moran is another <hes> <hes> L. are three is another these are all like peptides that you can order inject with an insulin syringe and I mean they accelerate the process like gangbusters so that that's another thing to look into abusive peptides so yeah a little bit of better living through science a little bit heavy lifting a lot of food so you're Sir Ben. Have you had success with other types of massage. I accept the typical deeply. I was telling you guys earlier I was I was crying today during my massage because I told her you know go deeper go home right and I just I just breathe through it and the go-to happy place I I've always felt better with deep tissue massage and I know there's a lot of therapist pro listening to the podcast who are going to argue about facile damage or connective tissue damage or the same people who say they don't use the hard foam rollers use the soft ones because those are kind of mobilizing introduced blood flow to Fashoda without like mashing your muscle against your femur or without causing connective tissue damage or something like that I get the argument but just subjectively objectively. I can tell you that I always stayed the most injury free and feel the best biomechanically when I get deep and frigging really deep deep deep tissue massage I mean I I was talking. Talk another son who had a podcast recently once a week. I get a really long massage Wednesday nights like around nine PM. I've massage therapists come to my house and she's there for two and a half two three hours so I go to bed like eleven thirty midnight and I lay on my pulse centers p. m. f. table. I Jack Up to the high intensity can go so my whole bodies you know essentially like opening and closing my cell membranes right so I'm essentially exercising myself and increasing blood flow Wallin laying on that thing I've got a speaker on either side of my body just blasting myself with healing frequencies <hes> I use Michael Tyrel whole tones. That's like my track of choice so I've just got I basically got sound healing going at the same time I have of course like essential oils that I'm diffusing and and typically a museum like an almond oil with essential oils as a museum Almandoz a carrier and then essential oils mixed into that and I ordered this essential oil mix from this company out of Ashland Oregon called essential oil royal wizardry and they have one. That's called <hes>. It's it's a pain control formula. It's <hes> it's not icy hot. It's like I forget if you're either websites. It's like it's like their main. One four muscle no pain like a mental type of solution and then I get their other one is called <hes> the it's like the three wise men it's like gold frankencense and Moore and for some reason those just make me feel amazing in that almond oil carrier and then I basically smoke essentially equivalent of joint take a few hits on a vape pen so get a little T._H._C. in my system and then I take a microdosing ketamine which is basically like an anesthetic and then I just go dead to the world and she works like limp rag rag doll for like three hours and it's it's the most amazing part of my week all that I don't know my wife would probably say I should have other most amazing parts of the week but that's that's. That's a highlight of my week because the next day all I can do walk and Sauna and swim. My muscles are sore after that but then like two days later I feel like a sixteen year old boy like everything just moves free light dern. There's no pain anymore. It feels amazing and I just go F- up my body lift and run and train for the next six days and then she comes again on the next Wednesday so that that's my style of massage. I get the argument against the tissue massage but I'm just saying that's that's what works for me so I'm wondering what you recommend to enhance recovery from exercise and also to heal faster from injuries probably the top things that I use right now aw I have a vial of one fifty seven and T._b.. Five hundred peptides in my fridge and will inject them megadose systemically doesn't have to be near the join but I mean like Megiddo systemically saw us like two thousand we see and I think it's like three or four thousand of T._B.. Whereas standardises like two hundred micrograms would be P._C.? So I just blast myself with that. Typically I'll take twelve to fifteen capsules of kion flex which is just just like a Shotgun anti-employment inflammation formula with two Merick and Sedelmeier Stilian for Silvio fluid and you know some pretty Olympic enzymes just all all the stuff that helps to accelerate healing <hes> double up on my amino acids right so take a ton of essential essential amino acids as well usually about forty grams if injured. I use a lot of pulse electro magnetic field therapy <hes> I have the pulse centers unit like I mentioned earlier to get a massage on it comes a little coils that you can plug in and just wrap around in knee or wraparound a shoulder or any joint. That's that's kind of beat up in sore. I do a lot of infrared sauna and a lot of Juve light lead just blast myself with light so I'm warming the tissue increasing blood flow without necessarily like doc running or weightlifting or something like that <hes> do a lot of like water and non weight-bearing type of exercise typically like Yoga swimming etc typically all dumped like several pounds of of magnesium bath salts. I get these bath salts from ancient minerals that I all their huge heavy bags and I'll put two of those in the TUB and fill it up with with very hot water and I'll stay in there for about twenty minutes but then I leave bathtub full <unk> that in the evening before bed and then in the morning when I get up all I because I I want to get the most salts aren't cheap right and if I'm GONNA put two bags in there in the morning I'll get in and just jump in the bath again. It's a little colder but I won't shower after I do. That's the magnesium stays on the skin and continues to absorb and then if it's a spot treatment the last thing that I really liked to do is electro stem but I I learned this from a guy who had used this protocol a lot on on twitter front cyclists he works with I think he worked with team team. Radio Shack <hes> Jeff Spencer and he would put like topical anti inflammatory like Ourika or magnesium. I don't think he had topical C._B._D.. But that would be another option and then you put the electrode patches of like a compact or mark to or any of their electricity device on top of that oil because that that current is going to drive the oil more deeply into the tissue and because the electrical current can be a little uncomfortable right if you if if he jacket up to a frequency that's really gonNA cause a lot of blood flow once you've got the lotion and the electrodes on that you wrap that with ice right so essentially you're able to jack up the electricity to a higher level when you have the ice on there and you can do that two to three times a day for about about fifteen to twenty minutes and that's really really good at accelerating the recovery protocol as well so the few things that I do some people really really swear by fasting. I do agree that not eating a lot of inflammatory foods is good but you need to strike a balance balance between like not having of nutrients in your body which fasting I realized that fasting will shut down inflammation increase L. Your autophagy and maybe help with a little bit but personally when I'm injured out. I don't like to fast unless I'm so injured I just I can't even move or exercise or something like that so I think it's better to just like eat really really good quality clean healing food to Merick and bone broth and you know berries and high antioxidant foods things like that hi my question is for Dean at home and he had a question about cellphones whether you could leave them by the bed in <hes> airplane mode or if it was better to shut them down totally. I think it's okay. One of my friends who works for Apple told me that when your phone isn't airplane mode apple still has a way of locating or phone which would mean they're still some kind of a signal present or maybe I don't know might electronics enough to understand whether or not there'd be somewhere for them to find it like some internal chip that only transmits a signal if they'd be missed signaled to it or whatever and maybe he's wrong but but airplane mode is pretty safe I mean I haven't acoustic meter and I've tested my phone and airplane mode and it's I told you earlier in this podcast about how the phone leaves. The body is a signal and I don't get a signal when it's an airplane mode so I think you're fine as far as concerned however you talking about the phone made me remember that Andrew Who's not not present because he had to go into his sons graduation somewhere else in Switzerland and left us today. He did email me with the question and I told him I would reply to on the podcast so here for is Andrew's question first of all he says are two fantastic voice Scott and John or twelve and eleven years old High Sky John What's going on guys <hes> he wants to give them some advice or give some advice advice to parents of kids just about to reach their teenage years what are key things parents can incorporate from all of your research to have them grow strong and healthy as the become young adults I don't I don't I know if this is more like a you know how kids should eat healthy and train question versus how to just like grow a good young human in this day and age but I'm GonNa go with the ladder because it's been on my mind a lot hugh now that I'm on schooling in my own boys and you know I think it was a you've all know Harari and I may have totally butchered his name who wrote in the Book twenty-one Lessons for the twenty first century about how kind of like the well-equipped human of future will be able to adapt on the fly in a very resilient and non stressed out manner to things like job displacements you know via elements like artificial intelligence and automation being able able to create a new career for themselves on the fly being able to think on their feet and make decisions very creatively and not necessarily think inside a box or <hes> think in terms of predictable predictable patterns and of course the problem. Is that ever since agricultural revolution. We've been training young people on how to be factory workers. You know how to be farmers how how how to basically B._B.. In roles that essentially will in the future be automated by robots because if you think about it really much of the educational system is designed to churn out a little robot and of course there are forms of education like Waldo orphan and Montessori in some very good private schools that do have a great deal of of play and creativity and alternative problem solving in rural experience woven in but I think that the best way for a child to learn is to experience life to learn through life. That's the way we're now raising our boys their entire mathematics and woodworking and nature curriculum this summer is building a tree for a guy <hes> <hes> coming over to the house <hes> twice a week because <hes> I'm not so great at woodwork and I'm not I'm not a a builder but he's training them <hes> and me to a certain extent on on just basic building knowledge right like how to actually construct a well-designed building using math and using things like woodworking skills when when I was a young man my parents actually kind of had this you know because I was home schooled K. through twelve my job was supposed to be until I pulled a complete one eighty shocked shocked and probably upset my parents a little bit decided to go to exercise physiology and play collegiate tennis and just you know forego when I had originally been kind of getting groomed to do for two years prior to that I was just supposed to go live with this Microsoft computer programmer and he was going. I teach me all about video game design and I was at the point where I was taken apart. My hard drive in repairing computers and using a little video game design tools that found online I was gonna go apprenticeship with this guy and just learn to be programmer going to college but basically just hanging with this dude and he'd teach me program. Teach me what I need to know. <hes> you know in a couple of years. My kids are Gonna go work at superfoods farm in in in Hawaii for three months right. They're going to learn how to grow plants how make tinctures and powders and all sorts of amazing compounds out of them and and when you look at something called the cone of learning which you can you can go and look up the the very very worst way for human to learn is through books as a matter of fact the farm streets treat newsletter which I subscribe to which is fantastic weekly newsletter just chock full of wisdom and books they've discovered in ways that people learn <hes> in this last issue just this past Sunday they <hes> they included an article about why books don't work and also to a certain extent why lectures don't work that transmission of information without experience is shockingly ineffective. You ask someone about some massive book that they've just read and often the amount of things things or takeaways they can tell from that book spans about thirty seconds and that's about it whereas books that actually have interaction experiences <hes> things that you must you must learn or experience teaches you go through that book look they educate you far more effectively and as a matter of fact at above the cone of learning above books is movies documentaries like it's better for your child to watch a movie about American history than than to read a book about Abraham Lincoln and of course at the very top of the cone or the two things at the top of the cone are actually experiencing that right like that might be putting them into a theatrical play where for two months they're actually preparing for a play all about Abraham Lincoln right or going and visiting the Mount Rushmore or somewhere <hes> you know some site of American history and the very top is teaching right like putting your child into a situation where they'll teach so reverend Taryn now on a monthly basis are teaching a cooking class in our local community where kids show up by a ticket Reverend Taryn teach them how to cook a recipe and there's a video cameron there's handouts and that you know compared to them. Reading Cookbook compared to them watching top chef for master chef <hes> even compared to them cooking in the kitchen would be the very very best way for them to learn because when you know you have to teach it <hes> you learn at a at a dramatically more efficient pace so I think that the best way to equip a child is to have them learn the life experiences not necessarily from books although those can be a supplement to learning and to ensure that they're able to make decisions on the fly <hes> in a very resilient freethinking manner and some of the better books for this and I'll finish with this would be the book on schooling to university a relatively new two thousand eighteen title so it's relevant <hes> any of John holts resources as well as John holts website which you can find online by just googling John Holt and he is a fantastic fantastic website that goes into essentially the failures of the modern schooling system and how child to learn instead the book free to play free to plays an excellent book that goes into how some institutions have indeed reinvented himself to allow children and to learn through just free creative play <hes> and that book twenty one lessons for the twenty first century isn't isn't really that bad either <hes> those are those are resources though that I've I've read that I use so <hes> I noticed this kind of turned to a podcast on education but those are so my thoughts for Andrew and again hello to hello to Andrews boys so I think that's probably good. I know y'all been detoxing like champs all week. He might be a little tired word. I want to go for a walk relaxer her meditate or do what you're going to do tonight. Before yet. Another wonderful morning in the Swiss Alps so thanks for being a part of this podcast and all listening in thanks for listening you can of course leave your questions austen's your comments your feedback at Ben Greenfield fitness dot com slash Swiss clinic one will thanks for listening to today show you can grab all the show announced resources pretty much everything that I mentioned over at Ben Greenfield fitness dot 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 ended 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 an every episode helped to make this podcast.

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Is 5G Really That Dangerous, Plant-Based Diet Difficulties, Reversing Biological Age & Much More!

Ben Greenfield Fitness

2:47:18 hr | 8 months ago

Is 5G Really That Dangerous, Plant-Based Diet Difficulties, Reversing Biological Age & Much More!

"On this episode of the Ben Greenfield Fitness. Podcast says the problem with modern science of two is named for Nature War Beatles at all zone were limiting anyway. Ancestors did that like we find enjoyment in it instead of always seeking comforts intruders. Englishes County is huge. Wants to teach here in India. Possibly more than America's help performance nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield. Welcome to the show. Well here we are. Today's episode is the final of a series of podcasts. That you've probably or maybe not have heard of my recent trip to India which managed to escape just in time before this whole pandemic set in but nonetheless I did a whirlwind tour of Banglore and Delhi and Mumbai and recorded all the different panels and. Qna's that I was on for your listening pleasure and today's episode is a doozy. We get into everything from five. G. And enough hazards from mobile phones whether we do have to worry about five G. or not. Oh and by the way I am. Not One of those five G. Causes Corona virus conspiracy theory kind of guys. I've been tweeting a lot of my thoughts about that. So if you go to twitter dot com slash Ben Greenfield. That's why I've been pushing out a ton of not just information about that but all of my thoughts research studies hacks etc for Corona bias. Probably the best way to follow me when it comes to stay up to date on my own research with this whole pandemic but we also get an anti aging. We get into aesthetics. We didn't the digestion and gut health a whole host of stuff so the show notes for today's show are at Ben Greenfield fitness dot com slash. Mumbai. That's been greenfield dot com slash. You guessed it M. U. M. B. A. I and guess what I'm going to give you a twenty percent discount as part of this podcast to my company. Kion site-wide discount on everything. That's a biggie. Twenty percent meaning. You're not GONNA v off. The cost of everything are creating or amino acids are immune-boosting Oregano and colostrum are are incredibly popular. A fat loss support compound kion lean unit. We've got it. In all of the products we have. There are a blend of ancestral nutrients like herbs and superfoods all the way down to modern newfangled molecules. Like the amino acids and the the ATP you get from the creating a whole lot more. I guess I should say the the phosphate groups. You get from the from the Creating anyways though I digress to take advantage of any of our amazing shotgun formulations for immunity for gut for digestion for muscle gain for fat loss. We've got all their incredibly fun site to shop on really articles to have great content. We recently put one on stress on meditation. A lot of cool downloadable PDF. It's all there get kion so you've gotTA GET KION DOT COM get K. I. O. N. Dot Com and your code is B G F. Two zero this podcast is also brought to you by some of the best beef Jerky I've called beef jerky or beef sticks anyways. I just discovered this stuff. These are beef sticks. I guess grass-fed and grasp finished so a lot of beef jerky and beef sticks saved grass-fed but they finish the cow on grains. But not this stuff. These are sticks made by Paleo Valley so they beef source from these small domestic farms around the US. They use real organic spices to flavour the beef sticks versus conventional spices. That are a lot of people. Don't know this sprayed with pesticides or natural flavors often made from GMO CORN. But they have an incredible commitment to high quality organic compounds a Paleo Valley and they ferment their sticks which creates naturally occurring probiotics. But you didn't get firm it me but you can and I think that lends this wonderful. Emami flavor tastes amazing. The one hundred percent grass-fed beef has higher levels of Omega. 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And we've had several hundred hundred six of concrete over several years educated thousands of fitness professionals and fitness doozy ests and have played a major role in changing the late. Fitness is perceived in here and help people to progress careers for very first time. We are introducing biohacking into India. Now has always be innovative when it comes to education hacking we had been told that he's too advanced to bring to India just yet. I don't believe it is. We wanted to do something a little bit different so as always wanted the best as space. Haitian so with me. You may know him to Chris. Giant I am the CEO of global and wide role usually is to these types of events together without one team. Who pay a major role in this? Today we're going to be coming along topics within the biohacking space. GonNa try and do is to make it very relevant and collectible everyday lives. That's another thing any of the laws forums that we have they can be at high as low as you saw the energy that you give is what you get back so at the end of this you may have a hold of Ram deep-sea right okay. So you'll be like a gym whiskey tasting downstairs. We should probably that of your on the idea. Is that when you will debate? You should walk away something valuable that you can go and change your lives and the lives around. You have as sound way not win on a full. Mount this is more of a panel discussion. And the ad we're going to have culex require lot to go through so if I tend to stop anyone of Mike. Leigh's speaking this only of time for straight out of five. I want to try and get through as much As okay so I'm going to say speaking only doing bunch appropriate. Ben Congratulated on your latest Application Dallas. It is already. It's already the best set number one bestselling eight categories that deserves around Rangers. Them I do say is. This news is well because on Andy. Really talking today. That's why we do things like you signed -nology or violence the most of this long more energy to accomplish more in line to take whatever skills have been leslie. Whatever are calling us. Lions take massive our sealed or were careers are and what what I noticed with increasing frequency. Is that people seem to be a in walking around with With less energy ache a million deserves to have you know for the longest time I was full is usually that is proper. Exercise Habit or move outs or his routine or audio muscles or most issues. Ari would make a healthy with the Diet and so for a long time under the exercised solely variables contributes to our energy or lack thereof as like our our common performance. How we care her gray. Hawaii attended lessons and Rural Rhode Inflammation elaborate barrier groceries ballots tie. Chechen has yielded. New Factors are related to whether or not get sick whose frequency Their whole host to attend to the my Andrea most our spirits or souls. Invisible WAR INSIDE OF US. That really does he was going today. Your he's on. Aw Answer is a raise. Perish in so for me. Als Energy was down to optimize each of these different areas. Not just reforms and ooh but digestion rains league hormones unity on the line and so you know really what I wanted to look me say. Dallas is a want people I want you to energy walls and at all all day long. And that's as a mole. I mobile charts not Teams have retired. Diet is combining all these variables you ever masturbated. Why that is I will distribute G or give you gene so emails. All the energy thing wanted as while also in reading this book into a treatment for years to right. That's three years. You must be very fast writer because take three years to this huge book but it's a full so much information on my way risk read in bed in this position of its role. Might posture up just by all hands. But it's a phenomenal piece of inflammation that are the global structure that you find in so many other both usually when I read a book within his realm. This good chances in the that I take on my own book front on. It's still good book. If I take a chapter you know. It is a waste of a book but this has shelter after shelter phenomenal inflammation. Unfortunately adjust cannot carry that around while. I'm traveling Sonam downloading the audio vision to tape back with me to the US on long. Flights which is about forty dollars is inflammation that you can take. And I ask all of you to read A. Don't become as students of learning as Sony. Many of us do as an example years ago grownup farming labels. We struggled financially. My father hedges by Kyle seat coal Rustavi Order. He didn't read that book. He applied and an investment property than another than another ten years. Later he has full properties unless the fall because he applied for the venom of us. So if you read this book please don't just apply because you will have so much more. Boundless Invention Edgy. And you'll love laws so I jumped in real quick when it comes to Rian General because I a voracious reader. I love to read but Sooner especially kindles or to have meaning walks finishing one book with two three or four seven. Still letting you to read. I have a lot of principals Allah win. When I read books evolves able being crushing to read all through highlights loaded. Were on our way offer from certain chapters of that. Then I will take the dean of the cells Ryan holiday all most crucial. I wanted to show my shelf or ice shelf. Most I want to read your best best battery. Come that in charge of classics that Fires you to drive those over again and just constantly reading books showing forgetting wasn't Yuna so make sure that as you're reading and of course the ounce post turn to your ear bud just that's my strategy is I have. I do return to Europe. Two year US her read wise. What read wise does is. It allows Ghosts in every region now highlights the state hotline on T. to insure as as you read your causing that warranty her back to over over again as I said it's also been and he will global story on and you issues. Alice ofo SLASH WOULD DASH DE LAWS. Tori DOT COM for slash would ash Duma's Tori spelling positive Sorry mayors also okay. We're GONNA kickoff with our got in on now there's Dice processed foods on the Gulf. And I think that's a big big segment of the biohacking industry. Now is Hell Smith. Everybody knows that the organism drive or she's asked where most of the US resigned Tyrian. Certainly their bile nasal violent air buying jewelry that Syria thrive and live got out groceries. All behold close. I ought to great deal of our energy or Latin gene so now before are usually also care about at NASA Sony Walsh's e were warring rail in two branches or earth system. That is tall Are familiar rain's. Terror System said higher system that reside God's based establishing crane snake arrested by INTERESTED ORLEANS. But he reasons more as a means any. We don't care or guts. Young causes as to the status. Alston or guys are is to our mental function in our sleep function on Russian. Our our our emotions dramatically carried gun. We are caring for rushing by insult to crediting words for the problem. Is that Writing that go wrong with. That's why I was saying auction as really as right in eight-man most issues Testing by asking out function by determining. What's wrong gus? Nation release to office or bacterial bounces or anything else. Because it's such a rude hawes disease disease and we're energy people. Crispell kind of affects have processed foods undercover Vaccine isn't just coming from the processed food they could be like Walt E- You know they could be pollution's The Mole Talks Z. That can have an offense A mentioned before all that said in two thousand fourteen of Guidance the mole talks busy on house. Plinking Oldsmar Florida. The first thing that data on the slopes has the blood samples absolutely everything but the brain scanner show The mole talks is D- He didn't look to my brain. He wants my gut fus leaks. Allowed the Columbia conscious that he thought and fierce phones of the The sense of for the next six months was a human guts so Kohl's fast foods. Processed foods can definitely hotline factor. Especially if you look at look at the souls of the foods today. That doesn't always come from fast foods. It could be just beat that we're buying today. That is just full of the audience. The vegetables that we think Healthy oh the Sabas that have life estates your event that that's all over that can have that so you have to be very cognizant sources of the food that each whether help you not but it should be all of us to absolutely everybody processed foods vegetables thoughts fast foods that we have and on top of that with activity the sugar as well in combination with all of the above is just a recipe for disaster for your guts that could have an inflammatory effects in your cup which leads to a chemicals balls in your brain now. There's a lot of that. I'm I come across specially meeting people for various gyms across the country where people compare ancestrally living less is monitoring for example ghee back in the olden days that used to be a big pile of diet is when something today and a lot has changed so then what is your view ancestor believing members science. You Know I. I don't necessarily thing that the two to me to exist in isolation in US as Lose Weight Islands Isla Guy Out for us raise goats changes in the roles that shoals are needed in Moscow Sunshine Swing River forging and leaders attitude nature away at our ancestors when repairing rainy lanes sprouts. We use. Lots of won't be is a new more ancestral ration- his rules but at the same time sitting ways Elisa minos standing native panels using all narrative while ass rating exercise routines. Who to so to nasty see so two can go hand in and I certainly you rogue. How's this point of Miami is Louie with Modern Science Force? In will I will. I will see my nap. L. A. Now. Jane is Outside Way Earth Regency. That's just fine with safe. Routes needed is earth Nation will see also lost sight barefoot. Go over Walson today. I'm wearing these. Sandals covert have Allies Soak of violence urban that were on the outside sunshine. But of course with these Mar- arm strategies the suggestion grounding Mass or whole selected in fielders e or other things to help us to minute nature. Mind gets us. You wonder in our Armar. Indoor offices that saw Ten can exist Together and you know you can. Of course use the RAV land in for tabling Constitu to Mar Science knows. Us caution you're more interested in via latkes. There are many who are facet on healthy. Us because it relied too much on technology or they're so For nature they're simply using much violence in office with their own Is to nine vices. Twos not while John White. You're not getting Moore. She ran out of fresh and they're not easy action plan or is the Us on earth or of Oz. Filthy and they are using infrared Lightning in Ashley the full spectrum of light from the sun and they are enforceable sometimes very short doses using strategies that certain physical activity. Qassem all as our ancestors. Sir Sir I so. This is a problem with Mars science to Disney for nature or retail Sony shortcuts. At all wrong anyway like you. These live thousand years. You also own Oil or table will also supervise Cervi or Aries Kale in east. To access may foos at actually ause issues on soon in excess. Or they'll say behind her or say you're Colander soon during the day. After I arrived the position. Gantry are wise because overdo ancestral strategy. And so these are was bobby. Skin cancer from the Psalms for example the mile In cancer a is your son. All along the IRS. So a terrible Science you should be open to the ideal binding to write in. Just the Yogi had just be some electoral violator but Combining the two worlds. However you office overdue to vote tells this show Chris. Using science has not encouraged people to go back to understanding how ancestrally used to be yes definitely grow into again. Eight of the King's side of things is growing arena of Definitely gained exposure. Which is a good thing so now able to combine a buzz. You know look The zones in zero both of us ago we see that for instance off our they look at people that are over years old. They are average. Sit down as up on the floor fifty times today. We people don't have any problems. Offer tuitions existence training and that moving around all day. I don't believe as he would forward times in those nations. They continue to move around. The population is celebrated. I we should think about doing the same as well. We always constantly thinking. Okay how how can we buy Ohio? Todd biology how can we fit in as much exercises as ten me in a short amount of time? We moving around all day. There's no volume with us. And as mentioned has been mentioned in his shoes yet. We've got out we also go. Rossi ashes outside the United is more than I meditated. I find myself some Russ. I'm like rounded myself. Meditating shining on that's free when I woke up this morning mine. Readiness School was gun of allegiance. Twelve new the Again that goes on a plane for May tomorrow. Select dedicate gun so he used that opportunity to do something that was that was tremendous amount and enter manifest. The would Exciting feel like doing. It couldn't wait on June. I love that on the old We'd autism yesterday was halted cold exposure. One thing our sisters is due today. We complain that it's too hot. Contrast side can play this cold concrete outside culture tap no. It's raining outside his waterproof. You're okay you will try nerve. They get snow outside. I'm GonNa lay something. Go around saying if it's if it's raining when we go out to visit my father he knows Jack with monster climbed the highest peak in wells which is called snowden and usually given. The Welsh weather is always raining. I we hated on the way off. But it's wet bonding through suffering. Because when we come that Dan we've enjoyed it so much more than if it was beautiful and if it was sunny on his talk for the view but inscription ancestors did not like we find enjoyment innings instead of always seeking comforts. As you know done some the is not to the level that bended but I just did that to get comfortable uncomfortable at allowed and transcendence effects of discipline into so many of areas of my life so the combination of ocean should be full. We next question do me actually Not only because strategy because there's zero Artists were ninety s signals. If you're not planning on using something I see a lot people who so you know our plan and way I ninety is the fewer number of hours as I am art signals. That A is a nominally. Believed to deal with BARACOA sexually. I don't plan on using my phone is on your home period. Not just because I want to focus Vilis because basically every time is on is that much more damaged cells. You might not have control over the hotel as their. Iras. But YOU DO CONTROL. closest Touch you're biased on this phone so is on all these major bluetooth why or disable. Because that's just reduce some so was your wines hostile. Say I just want to go back to your hotel day. I know these figures. Changing positions are asking to do dishes necessarily convinced the position that you're in while you're eating assuming is on foreign arresting position is going to enrich your degree suggestion now now. They're they're something about NASA Or most of the day while autism. Why am I'm standing on lunging? Neely you'll see direct sales today at Oslo changing positions stress'll under Jones. Also because there's this concert non exercising kitty. Genesis were need is one of the days issues to all burn fat during the days. Positive fishy fishy or more cowers. Need exercise sessions. So you know. When we hosted district era shares everywhere it becomes warrant virile as the Grass houses early in a seat -sition which are short classes as low at issues while. Saint Times D. training or fossil muscles those now at the same time. There is one time when I to arrest to allow myself to physician associate exercise and that would be while eating to proper increasing warms loss which is on the life like browns who to satisfy your as is or he says signals to modulate your outside a easily Eating aggressive or last state as why is or. Why haven't at Breakfast Ian Cross town? My sauce in the drinking are drying fast. Because I know that the Rantel Ray what goes response that Gestion will her while certain food distress save or Outweigh Nutri? Emphasize arrive food. So E I eat nearest today say this also goes deep Out Several Times R.'s Neal Shui each vice twenty five times saying her Razzie prizes meal eatings people working his altuve to ensurer. That's my my feeding is actually US Not Harim. Outline of vast enhancing so new trees as possible runner food now. The other advantage of eating aware decision chapter eighteen votes. All symmetry viewed Day Is that it also affects upon Denison. I was actually Jon. Benet war or a Deli working to buy and one sock on Arizona's Bonus Association Studies of Polishes on All disease with the shift from a drizzle swine physician which via traditional vision being or a single Less Stress Wall goes along. So there's there's a loan and it can host from our room level. Also zillion level dictated by our Should be Burn calories saying Lose at you you're working and then when arrested in your eating officers would suggestion allows ally to relax a Favorite places to ease floor or sitting or kneeling swine on the war which is very simple do oceans ladders and it is really beverly cheating versus any shares a race table. Nothing can some cultures. It still happens. Could you imagine that will well? Actually nowadays law phones are so bad accessible to everybody even children at school have waffles and the first thing that people do. Someone's house say can. I add the White Bipasha even before they say hello to. You actually is becoming a pros. People excited about five G. For example you know I read a lot of love and how efficient everything's GonNa be even forty bucks. I WanNa talk about the effects of ems five G. Forty selects Sleep cycles you. We are recording this. By the way the previous Blackie Simone Free if you could switch house designing your name Shoes the bombs. Okay so what are your thoughts on. Ems Five G. and you fix obesity issues abuse manager. You Dr John McCullough about this he. He just wrote a book. I never recall is Great. House eaten asked and He highlights many others Rugby not invoke Opposite Eunice and You know out there Zafran we still win and your titles that Ruin Island biological impacts of non From everything might compliances lices. Lighting has been in office to see lane change. Why your Home Life Washers and dryers is Sarah? The of course owns the Disney huge crowds or as careers to especially needed that as Else is all illegal raves. Not Travel very are us on route. Two hundred meters in the orgy signals yourself. So it's not just Around a also serves as used to distribute singles? Now that the issue I likely I would say Judi wears three hole. A arm is operatives electric rates native charge on inside Sale Mazda. Charlie outside the cell Baio attend call. Unions voltage by Robert Jacker called laughter and both of these hosts John Slaney how you create metal firestorm now. Dallas a laugh as recycle side. Why Air Foot or sleep on those those. Hsun residents generate masses. Because they're churning out the same as knowing salt will save is why impeach swooning ocean Tutti has helped to restore the native balanced by now are supposed to say cells zinc or whatever the sharp halcion union south. That's a positive cars as villain yourselves. Shit that cell from a native visions and sell to positive charge inside the sal math fastest mental functions within the cell role in that can be rests. Mazey's knees wonderful Solomon All Warhorse Charge area because may easing also offsets. Elson plus within the cell. I usually On traveling on airplanes airforce In urban environment we're not running myself Channels why offerings problem. Not to would be the problem with with radiation on. Dna and the protein damage and protein old occurs ought to be soons now the DNA damage can also be paired to serve said. And the best way to do that is there is one molecule nd which has become quite popular in the. Us Supplement Mr Via by a or via like hash any G.'s. Tastic OUR UA fast. Interim Fasting Earth Puritan Co restrictions Hines yogurt or cheese. Sauerkraut wonderful Have People have rations? Eight had her India new wonderful Industrial era will remain off hills. Ateliers Radiation Ivy Eighty dollars Asian Crucial and in AG will work to rarity a also Of Search Sir Tunes R D compounds. Easy game how red wine of blueberries blackberries raspberries bilberries etc anything Read These these are high to enrich house and many Solomon's also soon Mike Tall or something honor. Tangible Voters Irv Hall Terro Still. We also have pre high heels to were very well when combined in a d and the final area where these southbound damage is up railing. Use Lesion Kraken They diminish Michael at Catalina Ways to al-Majali is nation now when it comes to study the ability that caveat ways to ensure stores all information lively to one investment to do that is to He buys bloodstream. Which again can be seen yet is operatives. Fasting and restrictions are i-it's especially ultra processed arteries. But you can also use rally. Increase your key towns and helped Halfway and I certainly do this again. I'll travel days when flying over his elitist tomorrow. The are or I drink a small. Keaton esters estrogen wonderful Harrison. That influence that you're GONNA get Damaged Right Ossetia's Washington's cell DNA damage and Tau Pathways in things. You can do to control now too. Easy returns he tells fascinating Foods all helter stores damaged her. That you different. Stay away from damage. Much Personal Wa- some of the hacks to use of the Orion moves outskirts of Boise. I'd be in as little then I. It is Liba if you don't say we're not allow compromises. The outskirts so protective measures do the obvious. Things might the kind of you know. Plano areas around later on chocolate Violence I travel will be much on hot issues letter sheets so whenever I travel suspended myself has trump usually tropic moving into flight Waste so bad that all myself Or new bed sheets on a daily basis honestly finding a huge effects of bigger fan much as the show now ended mentioned something might Device so I find that disrupted sleep actually half of reading moment. Pm after causing all. I have a shielded devices struggles. Omer foot the end. I haven't gone as far as hobby runs my attitude shack on. Brian. Fire House on I believe he's doing his whole Bruce. Catton's actually cutting might lessen April. So you'll be able to shed in my way is the most of duty. Lectures either Entrance in my own so in do what Raj I was in the dollars to actually protect. My home is well because fortunately especially with the city. You just don't know how much you will be traded just evil by neighbors as well you know. You've got Businesses right next door. You concentrate In those routes while folsom clothing you know if you look at the statistics. DALSTROM levels of the US military Studies Just climbed pizza. Dna hasn't changed on a house. So go do what. Eighty Chelsea cell phone is environmental Winning the blocking under Always Z be a factor that could contribute to as well A couple of things up in regards to having this foods like that wall thing. The Warren Michigan dailies recall. I know in Mumbai has come pretty pretty rapidly of the past obvious as he everybody drew can join his thinking. This is grant fermented superfoods that. I'm GONNA help you. You have to be very careful with the sugar In moderation on the owner she goes on to that I guess they blood Yugoslavia to measure the effects on Blood sugar levels actually run through with a combination of the shoe on the combination of that. So a little bit immoderation Shoes I actually GONNA add to that. Although I do think that is you really seriously is how biologist actually walk through your own offices. Various more iron great deals when when Bryant lawyer did Walser Mile? Stop just little Applause little changes to make the right choice appliances and lighting our places or things like Rowell's Cetera. Because we're we're not even halfway through the day. Imagine kind of feeling you guys. All sorts of Sierra can sometimes feel like how Jesus do not gonNA attack from every angle and Kennedy is all. I became Ju. Just remember me to are there. Are these blue zones talked about what people are disproportionately long period of time? And you know. Some of them aren't cigarette. Smoking Jin chugging honored nine zero. Grandma's living wall lies despite their lifestyles because of him and this is because they love the social life they have relationships they have spiritual lens. Langlade gratitude belief enough higher power in. There's there's all sorts of things that I think for just a pure emotional in mindset standpoint to make a lot of this stuff less stressful me you know I I catch a lot. Flat isn't community. Because I believe in magic magic right so so for example. I believe that I believe in creation lately. Some some superpower might go crazy earth rightly done in Die Trump bless. His soul just goes on and I didn't believe that when things like fray or had a positive attitude that there is some now of protection that is convertible. I that just statement positivity can raise your emotional your frequency to one. Where is you linen urban environment? You have a job. We walk in ten hours. And you've got eleven Hoffman on their cell phones all the time. You're on tiny. Airplanes is mel to have people forgotten or airplane mode. Aeroplanes over WIFI inbreeding. Jet Fuel you take things to the Agree as far as being in a state of fear and actually renders you a little bit more Damage allow he caused so. Don't underestimate the value as positive spiritual life in your dog. Don't just focus on damage. Focus also on your attitude or emotion because you know what if I'm not tastic? Dinner at someone's house Casserole a casual dressed in glades. Eight vegetable oils wonder. Spent the family off the Relationships I will say right so so I mean you know hesitant as Lebron Magic. I can get away with that but but I just want to emphasize. We don't want to say to you guys a scare tactics. Old Part of other cultures Us Attorney Paul Benz. Grandfather just recently passed away using L. I look at my mother's side of the family. And he had just such great community oil people around him the whole time. I always remember that as actually These people argue that any sort of disruption within that life. Antibodies really connected. I honestly believe that was. Let's talk such a great healthy life until a lot of time is but they do have the people like drinking and smoking drives on still in his life as he is a. Maybe that is what it is is you. I know for me. When I was competing in bodybuilding I was stressed as Angie. I buy everything. Has these schedule punctual? Probably just myself out with Levels up here. What I was trying to do in feed my with probably wasn't highly effective should because it's tied over eleven years ago. Not even dry in that hot to put on muscle size. Unfunded my only reacts much better now forty five years old old just mental change shaping these so much more than grateful politics in do a lousy to function without the inflammation pain problems niggling injuries. how Amount of when you change on all series surround surround yourself with hunt. You feel how you go about day because you talk about We've all seen it in breathing. Celebrities Frustrated and some people out here all roads of aiming Have Long that last perception. We hold onto the jury to do that with cells. We had a forty five minute discussion. Ems and how could affect you'll equality lost event that will actually be posted online. So if you offloading Ben. Will Chris Opportunity to let a little bit more of a Just sleeps like hey. I want to interrupt today show to tell you about the clothing that I'm literally wearing right now as I'm talking to you. I have my view blue shirt on and my core short from this company. Vr They make workout clothing. That looks fashionable. That fits amazingly. That's super comfortable that you can use running training spinning yoga but kind of cruise around in the rest of the day as well ninety percent of the time if you see me. I'm wearing clothing. Simoni instagram or anywhere else. That's usually what I'm supporting because it just works for me and it looks good. My wife likes it. She doesn't throw them out like she does half my t shirts so I know they gotta be good. If my wife doesn't throw them out doesn't look feel like traditional athletic gear. It feels more like you're wearing super duper comfortable pajamas. That are distractedly comfortable. But that also work for workouts. So yori is this brand new athletic gear company and they are going to give all of my listeners. Twenty five percent of any item of clothing from their store. There spelled like this. Vu O. R. I. So you go to the you know our clothing dot com forward slash Ben and you get twenty five percent off you. Just Enter Code Ben. Twenty twenty not as in twenty percent. You get twenty five percent twenty twenty like the year so you ve. Yori CLOTHING DOT com forward slash Ben and enter the Code Ben Twenty Twenty at checkout for twenty five percent off anything from viewer clothing and then this podcast is also brought you. I really didn't instagram post where I was showing how I do Blood flow restriction ban training in my clear lights on a now my boys and I during this Corinthian have been crawling in there for breath work and heat every single night getting our sweat on activating immune-boosting heat shock proteins sweating than going jumping the cold pool. We have one of these clear like sanctuary. Saunas big enough for me to go in there. Do Flow. Yoga push ups be Afar training. I've drug kettlebells in there. I put a bike in there. Once so you can do all of that or you can have friends over or your family in there and just relaxing your sauna. Because he seems frigging huge. They have full spectrum. Heaters that do near-infrared mid infrared. Far infrared heat. They have a lifetime warranty. They're low enough meaning they have M. F. Shields inside them. So you're not blasting yourself with dirty electricity all your in your sauna and microwaving yourself should do in. A lot of songs is kind of scary and You also get all the red blood cell production you get the detoxification through the skin and through the heavy sweat that infrared produces if you've never used an infrared sauna then you're missing out and the good folks at clear light are giving you five hundred dollars off you. Just go to heal with heat dot com. That's he'll with heat dot com and use code. Ben Greenville that will get you five hundred dollars off the regular price free shipping and a special gift with purchase. Check it out. He'll with heat dot com and use code. Ben Greenfield. I wanted to about the misconception off via Nias Susa foods on this offense. Who's your view the half hour? How Highness was our guy. A lawyer to facebook. My brother is Dr and he said my daughter. She's allowed him. She just proud that she's now vegetarian because she saw us. Not How animals are treated cables Lou. Lots or and a con to rain more reliably my heart song a little bit. I have to admit because is so difficult to thrive on plant based Diet is. You're not do it right. There are so many holes that need to be filled in not only. Can you not get Torian? Chritine Karazin L. Carnitine Twelve Dha Cetera from plant based foods. But you can also Misao if you're not structuring that I'm beside properly or no acids and fatty acids. Furthermore we know that plants out national defense knives like other electives in these warrior gluten in acid soy's and all. These can be problematic for that. Your earlier I got lake caused Or Hawes Nutrients origin and can these matters be skirt. Yes smart plant based diets. Ashley can avoid any of these issues. They require doing things like taking your keyword on coverings sold like yours call Simone and Ashleigh Rinsing. He mauve in Overnight giving another three or four races g get rid of all that so like yours at on so's to of cleaner holding such Soul and afterwards online Acids gases is in that while buys the jar or on Day yourselves little star tumors gusts prowling team all Like yours it's on the outsides. I ate bread. My wife makes lovely slow from Process of fermentation as you'd find in Indiana slap writer that is the sour varieties readjusted lowers Food and it's more ancestral preparation sanger said of Hummus Right Almost just if it's from Shakey's I've been in sold to reduce along the left in content of those. Jp's better get David Russia which will use electing context. You more bus. If I know that Entreated such an hour. I owned because I know there are gastric euros. Of problem is many plant-based advocates. Do not go through this trouble to treat or food. According in addition gone to eat a plant based must you aware of the Knocking possibles degen plants. Is You articles on my website at today's Zachary's with those compounds alright I rattled them off? Increasing Karzi L. Carnitine twelve Off a little bit is you're not being mean which for me next question if you can get access to raise me. That's been a pasture In ways that takes into account the carbon footprint of us the way that the soil was with the cross work the way. The animal arose as a grace. Then why not yet awhile? The country's fatty acids I e you from includes all Tamara amounts of meat or at least fish eggs so that ideal that even though it's to their release under genetics how much protein versus Francis Cetera. I think the ideal diet is dylan on numerous diet plans. That have been prepared ancestry. Matter and animals that have been raised at the goal as you may manner and so you know my philosophy is I e animals that only if I know the source from which came and whether or not they were evidently and mainly treated and whether or not the earth's logged in the way those animals were raise and I also eat plants in short those plans are coming from sources sprayed restaurant and also those Herod Way. As louder their national built in plan D vast mattresses is one of these earthy. Mutual House has lamp in the car. Were people in the plant based People Young University bowl and leading slash vegetarian crowd. And I think that Gossiping is Chock full of all sorts of things that can eat enjoys really just comes down to love love our bodies we love the people of your eating his round with me love our Food Rey. 'cause all those aspects that are just off about comprise diets to account health. Plans allies. Sounds good as somebody does a low in germs I amount you say with gate. Changes based is using that makes a difference in Vegan Three miles don't you something? That's mobile for instance does oppose as reduce your family athletes as she go over of Vegan. Vegetarian slightly not In miles very well competing Dacca's Hof On as an on line based on caste recently in Moscow regarding gossips He didn't really know that much about it so even though he could be performing well is have ultimately. I you know the two completely different subjects. This is the problem that we have a lot of these documentaries eleven roles have access to amid not old enough to make the right decisions for themselves are maybe it should be on the accessible to zoning the writing on Van not dock measuring alcee could be very biased. You have to take into account As well now I don't have a problem with. He'll go vegan fish or anything that applied zoo ethical reasons. I have full respect but a dude right leg we loud. He has ventured he used that. As an excuse for not being able perform slow be healthy but easily arise on Alexa attitude to food as well. We've been doing a long time. But should we will each in order through out to a low this on because he wants to as made it home on the loving kid. Love is being enough food as being paid so a few that were actually respect for that. Have Rondo We have chickens as well. Mileti either chickens just the a call from his but it is a different scope of laying the souls his food we mentioned before. Ohio to be very careful information that we all pod. We will hold the food when it was doing those heads at Foxwood Bath. Racer breakfast were good. Which is pretty much like. She's so we have to be very conscious decisions that were making a stonewall research along with that was not commensurate. Some extra help us to do. We know that I'll put Time to get behind it You know you have to really take off the supplements Algeria. Get Mitchell. That he had fundamental with the Datsun. You can function properly. Well one of the areas that diets can be used as a tool right so so for example. If I had cancer I would mmediately stop most of my meat consumption in going very low protein diet. I remember the Bee Plant Ridge. Hito Jiang Diet if I had cancer however that does not mean that. That's the perfect diet for everyone in that just because it's useful that specific use case that works for every single human condition. Save you something. Like a car or find autoimmune condition or Lee any to eliminate all these built in planned fest mechanisms in shift to Google vast. If your source proudly presents note damage to the Guy Nomi Issues. Eat a carpenter diet for eight or ten or twelve weeks until you alleviates. That gotten inflammation but notices early. Convince yourself that that Diet Youtube driving on for the rest of life even in the case of beans were vegetarianism. Many will absolutely fantastic where they should too. That is awesome because they limited a lot of these eating before they switched that. I you know this. The hamburgers and steaks Sarah and it you can feel pretty good to us also wait a reader clean up detox your body but long-term the constant issues. You all is up. They gotta feels over again this the next twenty years because Dan you start to build up the dances. I started to talk about so working to realize is that sometimes uses civic diet in a short term serial to a specific effect and begin to eat more compassi diet. So it's not as though whatever food or whatever diet at you are in the eating and helping you to feel good. He's denying that you'll be on for the rest of your life. Sometimes you need to to work in different strategies based on votes are at time you off. Yeah and just added to that anybody who falls me will know got. She Go Vegan every year. Sometimes do full sometimes eight weeks to do anything Cyclical fashion that makes me feel good. Jetting out again feeling takes wrestling digestive system every against a funded on general and then we'll ever guideline gold onto that just feel effects of it that much more amounts he last year. My father after the toll was diagnosed with cancer of the kidney. Remove and now. He is very Guys by Advice Huddles Vitamin C. I'd like to know we h fall that I saw the stories. Actually because maybe one of those is through his petition. Run out of juries stages I'd like to talk about optimizing what house trading so I noticed. They spoke out nasal. Hiv JULIA WILL. Has You think. Would you young? And there's a lot of ways to certain vital hat workout but I will say that Two things that I use white eight business these days both of which have been your India because they don choir much special women. A lot visits everyone yesterday yesterday. Carlin strength work how that involves US or as a cardio efforts almond the buying her Kevin Rowing Machine China or or whatever and then we move on to a super set of strength exercises for four rows Advice but every time we got us. Higher sidewall was nasal read because nasal really not only a authorize sees the error better Diet from added Ruben. Because you're getting less error. A causes the option us. Something calls I have received useful fatter wishing caused increasing. Red Blood Cells Over nitric oxide eaten alive to remain limited paramore State especially between those hard sets. Were reading trauma so teachers to cover more quickly. It allows you to. Have you know to mass emails to essentially learn how to use often as you are? Were viciously as we're just less to go around so there's a writing event is to not just nasal reading workout but nasal reading while you're sleeping and as you're working day. We know that when we chest free or when we now read more from our chefs are receptors chess acting and of course salt. So we can be more stress in your readings row now versus Drawer knows we know aretha through our mouths during sleep. We increased risk of sleep APP yet. Actually change our structures. Since I began a habit of nasal reading about four years ago I received comments facial structure in the end. People set on your Joscelyn's more square in like your facial structures change and we see. I'll be that happened. People Nasal revolt see the opposite. He hits mouth breeze. Which in many cases is not gay to accomplish with you in a child's eating dairy gene unfermented. Gmo Soy these. They might be allergic to or a cost type of food. Intolerance refuting sensitivities congested right in that mile congestion of so the kids are reading through their mouths and it causes a jar recession results in properties formation and poor bone structure face so you contributes to facial senator beauty the girls of human so the law reasons lucile reading is important and it's also something that you should train yourself to you able to do. Your work out from wall is all that you don't Melfi during a workout. But you say you're now creating the hardest parts of the workout. You Ashley asked to open up a portal. Get more Aaron. Another thing that I do quite a bit now Later on today after session is blood flow restriction trading where. I will use a targets around the arms around Laz to restrict blood flow. And what happens is when you first the muscles of the theme Heavier load the Ashley are they. Were swamped More Myohang Raya. More satellite cells that was old Muscle fibers you know you're not lifting having weights. Which of course environment hotel has land ways or I workout push ups squats with those blood flow. Certian dance I can do that. Get a very effective way trained workout. This allow resurgent man because they have very precise and help controllers that leads devices attached ours in the legs cats train vices were you very precisely in millimeters of Mercury pressure. L. Be placed on joins by this blood flow research and training and he put on our Bangles Walker. Like I did couple days ago. Swimming by train via That Azel reading one slow research training or two of my favorite ways to kind of vile happe- a workout. Buy SOME FANCY THOUSAND DOLLAR CHRIS. Louis sent you also with. Hey Charlie yes so. The hate show is something not measuring with a strap and wrong device or ring on usually on traveling. Sleep a job. Is Donald Swallow usually use that. As a dictation of if I'M GONNA go all day low level cardio machines higher raps I knock out. Salute failure oil might. Hiv is up. They're not GONNA go for Eastern Group at because of your recounted. I studied tracking this. When I was doing so I was getting ready for the Jerus- unnoticed. We enjoy spans when I started. In lighting into that social nightline these people will encounter a funding themselves injured more than strength athletes. Which is on the job. You will be doing drawings Mostly running by just find out that a law on each day job they just allowed. You know that way over my. Hiv'S NAVY TWELVE MILE RUN TODAY. Hot as eighty. So that's how I started utilizing also sleep As always had trouble sleeping when I was in India are Thrown average three hours announce Pat Myself back for it because co still training on still until why eating your own nice today have been kind of on. You think it's cool. Will it catches up. Eventually with his qualification over. Hey drop the deadly of impulsive effects on Angela. Performs you just bring yourself back a little bit more than others? Not Appliance Union Ready you hiding training five to six days a week in the bushes of the night. Abra would only Trang are- days a week yacht alone decision. Making fatigue is a businessman as well as an actor. Definitely Hutton's asks we should define what each already as she is or you are radio. Hr heart rate or abilities is not your asshole are raised is the variability in the amount of time. In between each beat of your heart there should be mile race to the variability between each hurry. That is indicative. Your heart is properly. Being standing by Bennie sner remember I taught by as when it comes to Goshen? This is why enflamed got got this launching national lower. Hr V. and also why stress which also days can also impact HR V. Is that as nerve? Innovates the silent drill not your heart as all those east name sells heart and so you're vase nerves. Tom Probably stayed low stress. If you're a state of Ross. The robust health what happens is that beat to be variation goes up just slightly between one might be milliseconds Ninety seven to two and when that happens shows that are sitting in your Harrison that nurses are probably tune. So if I each are easy thing y'all ouray with being bad for massive is a high. Hr V. is you Ashley wants to be able to quantify whether or not buys do good. Jogging stressor seems odd demise as a very good way to help anti blood biomarker tests just quantify overall. Ellen survey measured attention to you every day. Moldes sizes Hr V. Ross News push through low wage or not. You are asking your age. Early is love. Continue to stress work as early as low as you're going out usury with all. This were disrupted sleep in the next two to three days unless you pay attention to that in the bus with excellent metrics try was absorbed win con lifestyles as we kinda coming aspects of cruises for aging foster will other things. Would you say you believe accountable which Actually Cools AG PASTA We stop on his reversed. Cels says many times before the two basis attention to when it comes to controlling rookie your finger on holes of how quickly your aging and really overall health stand not just your my stand would be a glass. You'd very rybeck. How often the extent to which one glucose is washing during the day in your Particulary your lousy across the nation. You can measure former chief logo smarter from the Pharmacy Machine. draw blood for example. Right after hours as you determine baseline meaty wants in the mornings blow nine once again. The evening adventures whole night veteran also wear jeans. Y Ou smarter when last year for about twelve months. Adding radio is about as I might not have been able yet by. Just students Real time measurements all day off by Heating Plant Lukasz your control using strategies light. Lolo visit Latinity Day Nine older processes are lowering stress. Sarah you can actually eat Very good controls hacksaw. Whole Genesis require very at a green Hygience OPTIONS BIDDERS HERBS SPICES Maryland. Nanan compounds like extras Apple CIDER VINEGAR The selection bidders that might tomorrow before you had dinner all these these law one Bruno's control When it comes to inflammation there are some things Insulation stresses want the Anathema toss is probably is that is problems in our diets that autism Lunch and dinner many times out million or may times Healthy Foods. Will we are filling your place on the biggest contributors to inflammation on plant? And I have found. Tv's is huge quantities Possibly more than America's is that oil is fast. Track to cry inflammation. I liked legs. Here we rest on. Its you call chef. I asked that is very special Eh extra-virgin olive oils. When I buy healthy foods travel air horror Rian labels. Gosh darn bag of of you. Know healthy short staffed. He's or be recharged carriages Session of the grocery store or the Air. War has oil or sunflower oil or safflower oil or some kind of Process pressurized vegetable oils. And one of the best as you do for your inflammation is Judy. Ruthlessly closet of the amount of vegetable. You're zooming just motor slipped out and say getting vegetable anymore. Everybody did that Restaurants as upper widdly unfortunate. People's don't ask don't care Real everything is in vegetable while Ballot the allegations cellphones. But something really warehouse into days for long Jerry. Variability Control Chris toward the end. Lukasz time on women may year ago. You have on your on your arms well. Have you changed the way you lead falling? What you love about surprised. Some things a surprise something used as a difference between role goes but yeah. I definitely changed my I had Are used to go a little bit. More of the high feisty conscious than I need all these traits all onto the energy that everything that I did regions just needed more fissures on a little selective of vegetables. I'm a play a very different version mentally biology designed logic so feel the absorption ball zoos on that much better not. Because I'm Jake my time in Egypt. I take time for calling is each knowledge the ungrateful presence when I'm eating now in gratitude is one of these for sure of is genetic place you have to be in happier allies. Uc's People's stressful time. That working long hours age weekly on I was actually able finally lar- people over the last few years revision age while I don't think he's playing on doing everything. I can to reduce the aging roses. Now Lowest Thought Info. The neck up being happier and happier less really helps add stem cells about a year and a half ago. Inflammation few injuries. Which really hiding phantom not just physically psychological effects even ringing all conscious coaches will ask uncomfortable in fast on your six months off the stem cells as fuel phenomena wonder reasons ads slowdown in one. Judy ninety joy to affect only may address events on my views on that it was. You know on the all the mentioned the issue as long as long as I was leaving here annual see-saw awesome the very Dorsey. Someone's drinking black coffee. They come out. With eight hundred other the wireless stroll consuming not known the amount of sugar that we drink it down along the coast on wounded jaggery case on Tall Amazing. Indians who have additional effects. Not just what you see on the outside what you see on each side. Go through all that stress. I'm thinking as you all seeing anything in excess of if you actually go out in get the sunlight through sung gaze of fifteen minutes in the morning in the evening stored in red lines of the of a Israel was short new. I would go with intense case by you. Know doing my strength training and then the long is insurance will as well deathly high in negative effects on me and just being efficient intention. Waldheim often you know Quantifying through my job is have a physician Rosa's so recent that was often times newspaper the UK stating that you wild ages actually kid emotionally ages seven telomere analysis. That's currently the most widely available way to quantify ages a measurement of the end house. Lawyer your Your DNA strands that if a shore rise rate of short can indicates that Ramaya legal age is higher than should be or is that more rally celery than should be. I questioned Sali of the accuracy of the telomere analysis measuring number cell. By as analyzing fatter. Netted that is menthylatim and within the next year so while being more widely available Ariz. Dna That I think will more precisely want to outlaw. You can expect to live in my case find violent wage. Measure Z allow accurate Use Life on the whole Austat or sell and yes oh it turns out that a lot when doing in my Myla or to the Sunlight Irvine grounding in fresh air less stress lifestyle spending time family socialized loving relationships by also done more wishes. I had of stem cells by stem cells with Answer they see. Such as Aso's for Zeke Warhol selected Field their ear higher oxygen therapy all of these things and salt mobility and yoursel health. I also used by the past. Highs are a huge transmitted in the US right now and there are several ties been researched in Russia's druce authoress mortality and have a Pass on increasing lifespan. Were decreasing biological age with a few more portable ones e Mom called Hunan. There's some old boss see and these three days of injectable. Pastis a short series of year made very wrestles data biologically age so Thais be other. They still use wanted the frequency short at two Torrance visitor to do these life in Smile Qendra or increase Alan on muscle or decrease inflammation or ANSA narrow last Or blood brain barrier or like. Alice was army knife Anything I would say that those are so the bigger as I've done from invite easy seen wind. The chattering anti-aging vows out over under the ages of Zones like fast strategies the integral wide variety plants herbs spices. Like how satisfied with good frequency to in the July still Useful TO PAT tides. The use of Hormone why why not a spur gesture loan? And that's how many anti-aging strategy her. She's you know she's still premenopausal Energy view over this more females. Her man uses Austrian tire rises Austrian. Ashley Decline There's there's lots of different strategies Ramar Sciences Answers again is is very old. I mobile broach to tunes agent so by stacking lies Biological Age that answer that because usually Zaphon offense on the Good way one of the things. John's to force myself to be a little bit more sociable. Lash evolve is tr view. The podcast has would pass so created. Run myself because I socialize. Otherwise blue Socialize with my friends so on Saturday with Sunday People come around. That is unbelievable. We'll have our garage is will finish off with a Shake and being really you know my fiance that she not Going good at home when my final collection get jobs to online for probably weeks local By will have those cats analysis Stem separation that you can do surgery. you know. That was devils for me. Fasting Styding several years ago loan all with her away. I didn't lose all my muscle dude at about eight months Straits and now size. I'm just doing like once a week. That's something that we can do. I loved doing things like this. It is another four. Is that you News so just. Before we move anti-aging there are clinics that In India for example of the anti-ageing Asthmatics and I think that's GonNa be really speak about anti-aging in the wellness space. As business. People can kind of get confused yet. Viable treatments that they may need some odd races. Like Oh Thompson he would. You say I would would be the right approach for the city's Outside in inside out when it comes through hacking asking what will also I can tell you. I feel it works pretty well. I have my clients do this. While back from their spouses community Face skin in CETERA. First of all Once a week I don't ask a claim asked you can d'oro dissolving against claims to this up. Use the roller all your face. You can actually use it on your your general wear out Astros Expensive you can use it on your had to if you want to get your around for long period of time so darryl everything. And then he's a claim. Ask us all for us but it's Mesa at night clay Will Pasta skin at the same time? getting all get sells you know. Manhattan Shave. So we're we're kind of naturally a ratings of this insolent service our gay or shave these rollers especially when followed out by play masculine. Pours Open helped tremendously. If anytime you are either claim ass or you're using some type of of facial Sierra get into sat in and you can combine that with Red Light. Therapy were sunlight. Therapies will actually. Yes these fats. Wind you explain. Astle trion Twenty to thirty minutes over walk in the Sunshine play on base or Stanton from Unit settles you your Red Light on my face while ask him once the mask comes off and on to you. So the role playing bass labels that can do things like increase Collagen Alaska Russian on the skin that increased blood flow to the skin service decrease inflammation at that can actually earns the that portion of Mike Lamb's talking earlier the skin microbiome and so for example. My Own Company. He on we all serum does that. There're a lot of companies that received serums. They can put on every single as on the ceremony after mass but every day all the ceremony by the way yes dirt role in my air. Mass on my So all the shower. Nassar's raise everything off the street with serum all now on in addition to vast areas Ties now most ties to Mars. Penetrate Skin Service. Which is why they need to inject it but some are smaller. Companies registered Goldens and so a appetite Dolphins last Williams views over the sand titus fantastic aging on skin and hair. Because your hair is called G H Casey US. Congregants is announced wonderful. Skin air for presume. Firmness and in college Alaskan Henry on skin. So that's what you claim asked daily zero and then a cowboy hats. On now time serums do not offer moisture any using natural moisturizer as coconut way or Astra original actually worse fantastic Pretty well and there are. Also up reese natural moisturizers. We don't resent kion on. Sat United Plane. Ask from Moisturizer nine ass. It's not at all natural ingredients and then finally in terms of your skin from one of the best to do are either Collagen or essential. Classes either are wonderful. Answers Limes Gin with ambling ounce of what it needs for his Collagen as lasted integrity. So for example of why has you should start to eat? Try to try to work. Forty grams of Collagen. Our each day or twenty rounds of social classes each day for a month and pay attention. John Steele higher models fuel outer skin faces dramatic improvement. You can see just by feeding. Your skin will eat so those are feuding tactics. That are used for powering Yes the questions. Raised outsider digital do is with that claim. Ask I do not miss the clay with war. I reduce outside Which is wonderful time for the face? Something else has actually wonderful for blood flow and for the the actual homes as as red wine this overnight before I miss the Clayton. Ask that so especially if you don't mind the slight Burma the outsider vinegar. Renoir was really well with Chris. Allison beautiful question So I actually do not go. Ads Streets in the studio natives however do multitask The doesn't food you bet I actually have a coffee enema. At that time it was it was on and I will use that play mascot and fortunately ambition was plugging. My fiance actually has gained power vs. Talk or anything like that. So it's good all actually use on my face on June Trump every day to get rid of Pencil I am a sweater zone bacteria in achieving that I use if I am odds and the I am exposed other scheme Prada's Shampoos or anything that even even even cleaning up PROC- using Octaves fear is outside of features. Leave you can pretty much everything. Vote and SIF WHITEY'S IMMACULATELY-GLOVED PRODUCT. That may have a negative factor Zero you eventually. We'll do I think my people that well you know it's GonNa be a site psychological sets you know. I have an ongoing conscious on my teeth. Loa road might see. Is You get straightened out? Salerno unfortunate Omni descend on this. You get rid of the metal undoing why you know I still see a little head in the hole I need yet is extracted. I want solve over one of the things so much. vanity aspects frontier is on on show. There's a lot of people a deal On rods. It's GonNa make them feel bad. It makes you feel better is not going to happen. Events drawing drug Russian is due on cruise liners back in the nineties. As a massage is one of the things that we would always advise with. Dry Skin rushing. Elise rushes on all do that. You're pretty much daily. Basis always brush towards fixing the Nosy Llanos wanting larger. Who was here. training Southie non-surgical. Some you may know. He was always in movies with a female and always have a female like trench used young so a lot of the skin care routines. I actually live from him but I went. Also just go onto head tons. You mentioned about the people here would actually go out and get his pets is. Is it acceptable? That most PAP ties bad. I guess I it from a position because the market is so rife with cheating often in the your ties which you are good so I actually always to author. Us Is Old Hairy County Kentucky base Amino Acids Vary precise ings is so get some Chinese website. They phased more careful. When is absolutely custody? Anita thanks of India. The IRAS was stunned for Europe as I certainly don't Oral Care Us. Some practices oil rewarding with Atlanta. Wendell's in the US they wanted to essential oils. Coconut Oils Asha coconut oil on. Its own just fine. You like covering for example narrow time original you just for ten minutes or so You know that number I say in the trash in Richard all wars as fantastic gone through my mouth on overnight to scrape mytalk In the warm front and Thomas Varies our issues. The backside but Tom scrapings to carry health tong among onset. You Watch this just the Things Dentistry Chris. Talk Harry Nelson from his mouth. But I in the same way that I really awesome but were vegetable oils into invention. This is fasttrack injuries. He tosses raise rain releasing medals. Earls his you all were listed this O. Onnor listed Organic Kansas. Who's all across? He's taking care. Us Mel Brooks you throw resulted. De tosses metals. That might be an inch. So let's dentistry varying words off Is All natural Mouth so you're GONNA see June Ghana Law always choose silence hall brush. My teeth wants per day right. One day bamboo to Russia medium firmness not wearing angles in. And that's a Or chart will face in a wonderful way tonight. Not all a loss of the xylitol Gum. Finally when a deal a wounded ISSUR? When we're talking about muscle recess obviously there mortenson because beauty citrin muscle relatively low lying at percentage especially visceral baron words. Yeah there was such a health and for caring for accounting for attending to our life span. Rainn Wilson On this land Wins because the energy and the help of you deserve but at the same time we have to be careful especially of us who were training and fitness Shame were to judge others based on their HERRANZ. Shame judgment ourselves about our the earns so when we talk about these beauty. Symmetry Muscle's got was for You're talking to you maybe more raw shoulders. Somebody else might People I think one of the David Hawkins talks about his his book. Healing Powers Lowest Energetic Did Shane rather shameful yourself? Shame on others so I really want to encourage you to approach Tire Garages I. Oh Happy Vincent Health in his as a non judging there meaning people or starting swear long. There are many people. Were doing these days on of the budget in my not able to afford a relation over late mass at least scrap their faces us little vase global sunshine but no matter where somebody's coming from very very careful. Arond joshing Every single human being is early of love every single on this is worthy of love. And you just eat a nation catch all these contests on about. Lucien who lives in? India has quite a was he added especially places like daddy hazardous reading an article in use paper where the Knicks reduced for maximum Ninety five hundred ninety seven hundred good news but it was still hazardous competitive. You know we had a really let when he went from zero to world. So what she'll use on your this Chris Brown on air quality and via hacks that we can do through facing a daily basis. Either you know blue lights blue lights even blue lights on the blue exposed to or k Yeah with the pollution. Obviously you know we can study your own. You can have again Plans that you can imagine how Mosey is the mosques and was wearing the other day ninety five as that mass that wearing More time ago outside of your work. You're is the Ninety five other hoping at most that is a recently Tie shows another asphalting heiress the L. areas of astral time'll at She wears spence volume up the disposable but five learning as well beggar taken to help there. Are I research on a smoking lung cancer in a smoking? Toren is one. That's a whole versus Right ON EASILY DURING HASSLES. Power off Narrow me rations of that but it's not Ours ours and the law in the asses. Once you're I guess Without digestive distress reading all the salads all through the number of houses anonymous And on I would say probably the biggest as to address the neural nations in Orlando because also the risk of respiratory try to fashion highest crime. Iris we own zeal says the Pacific easel spray or nebulizers So right now I have. A tiny ball is up staff whose of violent and Eagles is eating. Ossis ON IT. You can do in as little surprise abuse of each nostril released by route sixty Developers issues can these cocaine frequently out of there in October. Also Rega- as inexpensively on Amazon is a horrible horrible any lesser Small units that attaches to mass at your to your face. And you were this Reports immoral and you just read it aloud Is I realize for overnight face address alternate taking one knows how deep breath through my mouth that allow yourself in Warsaw yet? Realizing says Ossetia's lane spray and. I can do that. We'll spray every once in a while Warmth Lane or Small Area Sarraf side ask Is that nearly lies or at you know. Those of resign seals AC- thousands long solicitation. So you mentioned about sat by so. You're one of the things that I think do at home will also travelling so like do actually have either injured Bulbs that I will travel with while have my love Lance Zorzi wind doing in my hotel room without along the levy the official blue lights. I don't always get exposures headlights while some trump is actually do. What's cool? You go if you get that. I saw myself a little bit. It's not going to affect full hamels bubble glass myself. My face usually without food madiun. Nuts if I don't have exposure to be lights obviously all usually we like logging classes. Also back Walstein overrode among Lands on A. You're the wild so stressful things. Because I am sensitive quantifies Yvonne Mall with walking onto the law of the blue lights on notice my sleep shorts general much like if I walk into a hotel room. I know within finance his mall. I can just feel this. You know it feels like that is a tough months effects chest. Malone's among other things that I'll do on the skins well from forbid usury. Jonah's will something long. How would show Boise them on last night. So I didn't have any flaw standby Lonzo as Xavier. Also so it must be a few people that travel frequently. It is as you travel Lyrically most of the time right so I know that Traveling there was quite a few processes. You Ida elder taking to protect your own health. Could you tell us on these trouble house? We Cut solomon-like Glasses or I will say Us ON MONDAYS. The covered in easy on the ad slash learns and the key towns. Writers were for this for Iran. Reation but you other things that I do. A for unity is I always trowel with Now and a equal spray oil rain alleys Yom ran the spray is from e Hebrews nationals and both of those all do selling Lee or spraying. These frightened my mouth and that's wonderful for Airborne Pathogens and pollutants. Turkey United Nations system stable while trial For inflammation whenever water. I put a couple of hydrogen tablets in the water because hydrogen-rich Also fantastic mitigating emissions. Knowledge consume allow Mineral-rich water does not mineral Abdelaziz minerals. To WanNa try also at that. I only want to travel walking. Yes entity reasonable law all lies now where unit while underwear sensors lengthy. Those lands brand review. The ranch out there are other rounds Ashley. Out of Germany. Katie sees any four pants shirt hat action. Where the rule of law last tomorrow led to the US August Tire Flint as being very hot sense of how much you're eating fast Information to raise abandoned batting Stable slowly our little bat. Lessons Spiral Cabins missing moving us. Her rules trail travel Tausif is us but also Fat Musician travelling so fast. All asset you as long as you move as it will not Arena and Kerala Let's see Eating outside to trial for just moving rules during the day on every time. He's on the Air Force. Airplanes forty air slots in swatow house. General being on bathroom all day soon. Teigen's cost in the bathroom aerospace loss in Dallas in Los Ashikaga by really five short stretch. Who Tease openers Visited or the ause also wages the aeroplane or on the airplane when a physician or a Said hurry lawyers time Those signs Mentioned are probably some of the Basic Zayed's you WANNA travel. Only I work in a lot of power always have always plotting headphones releases. The mask like a mind old sleep mass. I- Aloadin Strath which into sleep now waking feeling drowsy ears homelands homelands or something. Like that. And I use Asian at all in U Haul and in Honolulu lawyer of days later as Saudi. Wearing your wrist shit you state of Harrison addition our which really while he's with wind power some e- Internal Sese newhall show that's one vice Foles ninety s each cycle. So I can I do ruin high quality sleep The rest frequency Charles Olson. Chris flows just yet Russian. I'll actually have gone along. Flies TO FINISH SHIELD BLANCHE'S Lanzoni help Your lovely we have cameras. Don't have WIFI ON E. India. We find that on so that's also By Physicians Wall Stop Gun will sometimes unity draw you often to assure through? This is why I'm wearing these shoes. Liberty at least is myself from one plane to the next the much like here. He added mentioned about the swatted. Something always waitresses Ducal Out JUST STRETCH. Us stressful fifteen minutes in hotline to find funny Majored Cajole Julie Want Law that from fifty years of trump motorcross on the tondo. Doc issues is is slowing down. Live on Offers but it's lying. If I find that I stretch out playing times on pretty good with us. The like the Actually uses heredity Masafumi locks. The white says if I wish conventional ones that you get on the tightness around money. Hey will let subtle anxiety loose-fitting fitting that then also walk around the yard walks into this was well of Norfolk. Wants is just in case is a two year old swimming. Got One quick Venus type pattern view if you hold the MIC from facial. People this ruin so this is something else you quiet on planes and cars sitting like you guys are at a conference so I do not five of these anytime bax film type. You can try liars you kind of put your hands on the front of your knees and then what you do your whole these gripping Hermes Ray will use them in his counter pressure and the new standard. You're bad as send your diet into giant. Revenue sock is maturing as startling extending studying. And then you abseil incredible yourself down over and then you inhale it extent again. Rebrith AGREE AT SALE DOWN ONE MORE. Inhale extended extended extended Instead pursues floor challenges fools yourself over and if you relic into a seated position. That's just like a little hat that you can do that. Nali options you also can lengthen. Those flashers get a little bit of cerebrospinal fluid flows. That's one way one just on when I'm sitting longer options Stretch and the Across ables Kosovska. Really help as well. Yeah Union light using Yet to Sasha yourself in opposition. You're stuck in traffic laws in Laws Yorker sleep check is also just before we get onto technology wearable technology in quantifying some of these hacks onto Abou- some basics hubs. There is loss of products that we spoke out may be in India. I'm as notifying with a there is a hubs are available. What kind of house would you say? Aqaba lacking and will benefit one of the most. Is She would use to certain they're Are Yawns less broad. You don't use human. You used to satirise. Fantastic's were joined. Louis Chicago Lesser Talk to but much more viol- consumption the per tune. Huge fan tumor. Especially when one issue or bioavailable says that he to a rally bill out here your saltine tumors laver is is amazing coconut milk and see Tha In your phone offer. I am a big fan of the straddles or longevity. I am a fan of Ashwin for lactation easy vows. You or I were in mushrooms time. Assorted junk. Is that I didn't talk about his Shaw for Homeless Room. Mazing anti percentage but also for the system regime mushroom shot earlier for sleeping in which is really liked to extract or very soon assume Foreign Fourteen Blood Glucose carbohydrate intensive meal before after dinner really lower has a real There's one shotgun formulation Chinese shoppers. Use Whole Tian Shi as general's high as Ali and stragglers host of Chinese herbs that I can't even pronounce Oshii Wu Yi Mazen Focus Unity offer health or Energy Sarah. So the one caution is used. There was a recent study displaying. Have how tossing the liver stress these herbs and formulas. Why because their base is a earth sized Sprains allies Do ample source to yet naval war with China or Iran Off so I'll pre-care Nature Kinney herbs are certified good name Fashion Processes Ago ASKING ODORS ASHLEY. Go to adopt Or Chinese apologist author Chinese Medicine Ashley and Unity Earth Evil will use herbs actual real asshole concentrated at strategy pure clean so nine day difference so just as is I was urged sources vary. Yes so Just just as I mentioned. It agrees the one to look for looking at all these hers. We actually visited the sixty six plans. Here that has that We actually washed our source bill. His remote possess a harsh chemicals on our go for the passes it rea- sometimes see land next door on this few actually From India is actually got one and the L. J. One hundred hundred which is Pasta Vol fall of the euro coma longer routes extracts and prematurely which is hostage full of the Schillaci as well of course is a huge from. Ashi came across to worry as official just by accident. Seasons ropy muscles year yet so unnatural day on on his nose would stop there one of the cruise just also the market showbiz news and it was on pleaded shredded. Why DO TUMOR Advisories healthy by Jimmy. Vissel STREP With relations to use that I'll use crow crow nate's which is lasted over visited south. Does that you know is getting a little bit older on very to make sure that maintain our natural healthy houses Years on kind of year to the as this Ostrom so when we talk about technology at where we about how we need to stay away from the Amash the whole bu but at the same time you know sometimes people often views should be used Bluetooth. Headphones should be used watches to track. Our house does not have an effect on us. Because of course most of these With mobile phone. I'm sure that could be some tallies on that site so is Bluetooth. Headphones rings watches heart. Rate lunches guided meditation. So you're wearing devices for that also and of course the SELLMAN APPS so we'll chill views are notice you when it comes divining so I actually had a research is. There is a wearable technology. I only wear three things all are. It must be something as the option for me to be able to disable Tuesday and place it in airplane mode and also has to be something that you were viability. Mileages or I use. National are at meter is not a law degree literacy. It does in many cases Still Shot biohacking movement. How people out like you know some kind of interesting mattress or some were gadgets tractor. Hr era and they don't Arul biological impact the Unit Fast Roussy. I'm not GonNa Sleep on address with built in Wi fi throwing at a single all wall to try and collect some kind of information on volume transmitted. When may cases some in can be Rouzi a very low frequency or collecting information without bruce ritual of that and then once I do. Connect all rations. Who Vice is for a shorter of time? Rec- in that than yet is so for example. I'm wearing on angle right here Something called the airline Paulo is life science. It was developed by researcher who is mentioned ostriches. Zil Sivan or lost as a way to address trauma where he's Yes t and from evil not Do worded Our Way Invest all devices on our salaries Ebay. 'cause A neurotransmitter were rain. Leaders onset indecision relaxation or a new stated Otis. Now this is not on right now. Why did it was I able to on my phone as a looting? Zalmai able lose us here in it open just basically made more social over there at that press play and now the Apollo Zometa if you'll notice mile wide travel of my law go. Columbine shooting lasted immediately began a student by rain almost beating. Wednesday. Turn this on. Okay good go. There's always one extra step so as soon as I do. I it rolls who Barry Life and I place right tested this and When it is when I go that extra sad insurance is muster. You use a cellphone Go sometimes One where will use your Are Delete out CETERA again. Hissing Amount unless I try airplanes. Once it's on my figure at your own astles it eighties devices. That would be a lawyer all airplane mode once you charter that a game whereas all over dying down that charter recharged to reunite them to lies at any of the she passed Dollar Timex wash all the laughs others especially our watches Devices era is literally at home. We're separating viewer Ryan is. Your skin is costly bomber and as really hard to use those auction and have air any law. Watch horror rain. I really Apollo win. I on us at Auction and everything else on insurance can be disabled by me. Disable Talk Airport Ball air filters barriers scientists Added air filters often you'll know. Louisville manufacturers websites manuals on the west side find out a sound Life is deliver upgrades to our Roseville. Two unit that I had to go through steps to disable so any out of the air. I I care about. I'm Ray so I'm gonNA use science extra Silence easy with NASA of online roasted as that allows you which I think is funny mentioned about. The mattress accompanying contacted me about a ten months ago and a semi these. Lowe's that help you'll see qualification. However is a bluetooth device asked to stay on wall. Nines and yeah head is placed. So how many of you actually have a phone in your bedroom? All on cell is okay. I am judging the good six eight hours by the day. Do not have the added on. How lucky check it through senior mourns? That's it is essentially setting you up on sleep in one way that you went on waking is usually how you'll you'll days attention that Julia south of that you're not gonna go get to the end of your life and I really regret not having my phone evil. We are chanted June issue on you. Use that time to spend with you will sell you. Meditate manifest few day is known reason why you need to have that That if you don't answer the thug into blocking one but you should change your job. You're out to be very calm since already on the phone with you. He adds. Who if you're ready at site or on the Ram as mentioned full of the Something that I use great and cosby you can eat mode or these They can be good in the beginning. This will train beginning in my job. Is Trenton the Need me I sell shoes needed funeral on yourself. And it's the same guided. Meditations may eat a help you in the Anita Note. You don't hear office see not constantly insurance in and actually having the Vase of distraction next you I actually went to a place in those even just opened last year On we actually go into this. Meditative states losses unwanted sound nation bosses this field rations within your glorious versions Signs Walk Vibrations. They have a was effect on me on rebounded Always get that. So I'll see you all use Viseu a trade with that but usually our. I'm balancing my life. You're not gonNA be his Keep my head flows. The other thing that I use is loving Also didn't actually speak about a lot of these gadgets. At her lost today which was dating will be posted. This on the social of not topics reach. We may not have covered today. How warning be covered in the previous sinology will be onto this into line or imams or poke cost. Us quite interesting. yet is experiences which would also be able to hear what's he goes by and we. I also question to last night. His top ten accidentally. It was a little bit Christmas. Hit US IN WICHITA fire. You had to choose our top number one light the use of these otherwise relation where Nice's adulation annals uses red lights in the bedroom a regular Throughout the rest of the House I always Isan of title license. I'm using an also leaving Sony's Lanford devices that can do these life shit brain function and Sarah onto that. I used to the life of the head and the July's full arrested by number two rounding than whether the grounding Maso live seeding while I'm working or granting living a shoes or Technology is just a form of that scene of scene. Over number three would be hyperthermia. Didn't talk about this time Sweat nearly every day. All these wonderful cost. I also get into skin. Holiday recess. Read option helps you. Maintain MUSCLE EXERCISING INCREASES FOR BLESSAUN option. So I have ignorance on infrared sauna or really. Good Laugh Ish. I'll dry d swell lead out number. Three number. Four will be USA cry earlier older genesis as something new every single day on traveling. His whole showers or disease cryotherapy chamber or Jean Sweeney. Old who'll over Labor Lotion at home is staff or a whole war. There are some clients coach. I use consoles. Moshi will all over the world and why is just Day Lower. He just hasn't Bicycle cool our office job. A Christie's ice passes who are when he's word Thirty four minutes of coal during his first few ours is I the word Game Day coils also fantastic or reduce your Plumbing surprise were Jews Logos. Maunder was how that wasn't what I was saying. This is is real gauging. These are energy also discovered racing. Iranians ally vary AL's physical activity combined stressing lay away. The blood years feels hybrid or a solid you on the edge. deals Now it has denounce Reasons he will solve or and has traced Trace minerals I used tracing every single day. You can get really tressler mineral like time. You Lions Yoann wonderful All Areas Salsa Power Airlines's sole really good full mineral salts into every day party more with him and the law trace knows since I started using Health Energy Levels Fighting grinding reviewed he kneels. There's a Lotta rats. You should get this for me is a halt on Cova Genesis Together as much as I possibly camera do have a front so I might of the giants via a couple of restart. Monkey look Show he moved full by fall. So the reason why is fine tons of league because it does release while heat shock proteins? We have folded proteins in just the aging process. So how do we fix it? You actually get this extreme action Sheila training but he's actually helps with this. Now one of the reasons why digits Lashing had shoulder surgery a couple years ago. That studies proven that a cell can prevent muscle damage the studies but the blues. So on a Lotta is because it helps Heat shock proteins a saucer lousy national group. All he's a great detoxification. Food is to get rid of love. Tom's physically on the cold therapy. So even a may not look for that as much. I actually look forward to the cold. I run very halts unusual sweating growing very young age after five o'clock in his reign. Good feeding off. Just become unguessed. So struggling heats Cole. Who Love it? The reason why is host Together because Vegas at the Baki Neck. So Roy Entrepot that they used in June so on fine that much more emotionally stable among all courtesy. Nakata's them. You know you you with frustration stress and anxiety on it. Hap- some weed anxious times jagger's counting anything other than analyses of Ozzy's economy just who need overnight Shapes you know I hate little dogs I have an anxiety issue galls unfortunately when I met learn fiancee nother HMOs place. But I still visited mother's mother found A coal mostly in Genesis and Sumi not legal I and so much more stable emotional I'm sure I feel safe. Proving would report about says number number one you know. See People that the depression they applies. You will depression aloe people on medication for depression Met Anybody that is actually being treated on short of Russian on Medication. Seen so long unharmed. Sousa Possible Genesis on the lots of being big thing for me because of bodybuilder. Bill always ingles under artificial lines then when she started doing more insurance with Point found hundreds of miles frights. Ultra mouth this is my full meditation onto. Listen to the sound under the title The smell of fresh air. Some on it by myself is he's full is trump hold on getting exposure to the sun because usually stop run on four hundred clock in the morning. I watch that some. So why is a huge shamefully? Celeb- also trying to get inside your morning that nods but if not Device Oldman shooter was myself in the morning. Sherie my fiance message. 'cause she didn't notes supplements stay hydrated sleeping Beating last days of in the morning login of it's still coal Bosie so one thing that saves last result was allies in the morning. Wherever possible Held Meditation. Ingratitude is a huge from being grateful. Because we're always chasing women that caused house on the likes chasing for some of the own. I live this from voting early. Always Transit. Get out win on it not win second-place already enjoying collide on stage Jose on inauguration. This is some female talent Rightful accountability because Maligns standing on stage. So if you could cheat huggins in a sense of agency in these what. Volvo injuries alot disciplined structure in my life because in labels I got into the potty seeing drugs alcohol seen what was happening with my social circle so unneeded Zoo Four Ray Fulton. Junior has never annetta had a gratitude in trying to sue Piece after a show of depression because now losses structure on the times and punch lower so now. I actually participates in everything complete gratitude on completing Jones events myself. A sense like Wall Bang was on just wanted to make sure Johnny Roseanne finished with a coup. Tommy try to fish in the last hour uninsured. staying through fruits Grateful I'm grateful. Grateful seen harshness long ungrateful that every single one showed up. I'm grateful that giant Ben here out here with me on Jordan Movement remind flashes before. How Long Spears on the people of he absolutely helped Violence in the flex also Asada using false running. The show Dron is doing just fine. The device a lot of things those junior high remember being woken Oppenheimer Essential Obesity should Off the surgery the GM devante Helps as triple shot. You can get Mosit- devices that a lot of physicians have on occasion on use them. But this is kind of like a triple shush on battery and have A and B in this probably there in order to show All use that as a fully funded Involved built up for running while she's running include entails unusually Sundays in the same time out. Cigarettes is the Plans to use this also gave me so. Much is a sleepover recovering. On a decision infancy stress Would be six six well On. You'll repayment his right now. It's time for questions our sure there'll be plenty of questions. We do have a limited call every how tried to call us much supposed to be so open up questions. If you have a question I suppose Las Vegas I had admittedly. I don't know where to get at Ashley source near my client. Nine or e trial of that on ice and there are any hobbies early Bruce Rhinos limited as to whether or not. There's all sorts here so what? I did Alternative to seize only is able to be origin soon is handled Exactly Precedes APRASES. Bbc Addison immoral tallying yet. That's united injectable. Abc Seven. So I will. I wish life don't wish that you recommend lawnmowers reason that I generally Rubinstein is. Because you don't know the source of the water there fiend and most health clubs gyms hotels do not feel that lars years especially re in Hills arm suitable for anything that might Senior some very careful the seniors San. If I'm a SPA Ashley. Straight asked the type of water filtration of us for their seem. They don't know Allison is actually decide. What Nasser Diet and activity died by understanding that these other Mike Get Museum or eighty minute. Yes the best way. Is THE ASSAULT OBLIGATION BEING FOR DIGESTION? Timeless outlets got to see with Roy is actually should when you need. Digestive Enzymes Parasitism Sarah or lower united vitamin D magnesium Enviro. These like is laying on Saturday. Probably Invest Old toget- would be a new draw. That was a lot of aces. Find all holes. Your Diet may be consolidation. Nations neutral now made by company Diagnostics and Eugenie are eating a l that being said there are specific softness or specific nutrients vitamins and minerals and nearly everyone has to be deficient or benefit from probably with the creativity may zoom some kind a mineral by violent haulers. Blanda her related to minerals and Magnesium creating and mineral probably a last one V. Some warm royal regalia acid like a really good high visual just as a major six ratios status are alluded to Omega six million rees too high. So those are the ones I think across the board. Most this was the Indian. Been SLOW OUT. Huckle showers only logging or online. Or it's second school and second hot I know that Chris just mention that. Were Jack on the slow now. And then we'll get into a nice. This is easier. Basic One is not agency verse because Doubt always finished with goal finished with goal. GonNa burn fat and more calories a reasonable rate. Is your body tries to warm up aside. Those who rules start finish goal. Whether you're doing whatever optimistic believing lemon on it. Hold top Tunis Bowl issue of finding gold minutes and signed five minutes in goal whether you twenty cents. Old Tissue Tactical. There's no art and fast rules star as usual so just a follow up of that phone. Call really helps especially Dc cycle if you finish with a cold as low as Ben mentioned just measuring through Helps your blood sugar regulation throughout the day? Su Legal spending in which I think on really been so my question was what would be East Slavic hoggeries. So why would we allow decided? Well that's a pretty big topic but I would. I would say that. Most of my clients who coaching always be gene age diagnostic tests. Regained Tessa So we are at Ashley. Wants define what's going on those to do. So who wants to do so will also do a micro violent has such as bio or jelly added replaced in. I would say Night hostage test. Is it gives you more applicable rally Asha nation that has four research versus oil Us which is still in its infancy resurgent all whether or not we has slow- say XYZ bacteria our question that with ADC. Roy is actually a prison. I help so all I started on occasion. In most cases there are some inflammation or presence in many cases. There's also sometimes Over forty four or is simply using things that he'll lying sometimes a short term diet talk earlier L. Eliminates most problems. Is it legal? You something like e Nieto Or these meetings use something does hail car or something else that restricts building plants as in you got the rest feeding those injured in passing several at the same time injuries He'll get some of. My favorites are awesome owned wrong. L. Lewd and then uh specific form of US soil. Extract that Glenn said this late night is made by on me. I on us. Those are some of my ear. Israel Knowledgeable brawl allow saying that she jolly achieved with war in a nice little slurry insert in case in the latter case of. Sivo is our has. When there's natural over go there often mobile minos hocine's vile allies needs to address hosted in verbal oracles like all of the extracts array now I there are variety. Universe mercy of the list of online sometimes different materials like different needs Interpol Hall always Low on now will be that Syria in many cases bind with like is by Parasitism. Sarah and finally a slow motion pro Which in a Sasebo Anger NASC- Johansen Over I finally muscle ask you guys giant Gardener's house from your mouth here and you need eight castle when enrolling is you know sprinkle Lube is that you are those and they were may not with us and when you look at fermented foods right later. Bunch of fiber resin bolles bacteria trowel stroking tire our knees entire interior. That Garner's passes through I. It makes me think that whether or not resulting collapse it uses for Jews as long as you tolerate. The fibers is like a resident. Who's fuse is in there? Were ancestoral holistic Replenishing that area so I tend to favor. Allied righty Jews over in my own policy wide rife you want. Us whole seed. That's rapid L. Joe medium those It's your job on the guy. Oil is a non violent with white rice for food fiber. That will be that yours in an eugene commenting or you know less moderation using the lies Digest Allied rates as as raise the reason that I tend to some can afford and has not yet done so on vacation. Let we're genetic were got word at Sarah very precisely determine which is going to be problems with them is because if here's that humans probably originated from somewhere close to general area and so we tend to be genetically to do pretty well. Madness of a rich variety plants herbs spices fish highlighted renisha acids and not tunnels for example process for Migraines or abuse announced eight or very very large announces eight unfermented dairy Cetera. Now that he said Stated animal of country like India where Fiber rich very planned on diet. Heavy in Legos has stable along with some choice. Beats such as a lamb in shame for example as a case in which you is. Your house is a genetic melting off the refusing ancestry back largely Indian than eating. Your ancestors is provided of the ancestral. You're eating is to return what have sought out earlier say cheese ACHIEVE PEACE WITHIN EUROPE. Properly right so rains Or in need has not been in vegetables wells or each chickens not been raised in tiny cages corn out Asher on insects right so if you can identify what your ancestors or eight and a approximate at. Diet in the way that you're eating now all acid ization introduced in our culture in probably GonNa be on breeded trapped. Ice Won't take this opportunity back then for coming over here to provide Inflammations you only live like student minute flight from MC about since you like Salt Lake in La now angel places was an absolute pleasure to shoot stage of his pop went. We actually did a podcast in. La Be Elisa meetings on jog always says he's fools becomes foods Because he mentioned to ban it. I'm coming here and John just on a phenomenal phenomenal job for Putin on the very violent acting forums here in India. He goes so just want raised in Muscle Down Dude. I feel safe. Older stages everywhere traveled off the air. War related it. Should go south at grissom aside so as you're getting Kris because without the support that we've got for physique level over the years these events definitely wouldn't be possible because we need that motivation to be able to bring more innovation thank you. Thanks for listening to today's show. You can grab all the show notes resources pretty much everything that I mentioned over at Ben. Greenfield fitness dot 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. 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Q&A 415: What Is Ben Greenfield's Current Daily Routine? 13 New Body Hacks, What To Do About Caffeine Sensitivities, Alternatives To Coffee & Much More.

Ben Greenfield Fitness

1:33:04 hr | 4 months ago

Q&A 415: What Is Ben Greenfield's Current Daily Routine? 13 New Body Hacks, What To Do About Caffeine Sensitivities, Alternatives To Coffee & Much More.

"In this episode of the Ben Greenfield Venice podcast, what is my current daily routine thirteen at new body hacks what to do about caffeine, sensitivities and alternatives to coffee and much more. Help. Performance nutrition longevity. Ancestral living biohacking and much more. My name is Ben Greenfield welcome to the show. Jay A dig. I just punish like a thousand calories for breakfast. Oh. That's a lot of calories I mean. What did you eat an entire horse? Well. You ever you ever just like wake up hungry. Hungry hungry, not not I mean honestly not often, but yes sometimes. Yes, okay, yeah. Often wake hungry if I have a pretty active day the day before, and didn't enough for dinner, and it was my wife's birthday yesterday, so sir and made a table reservation at a local restaurant that I will not name because they were practising in doing a very good job at them on the head of social distancing and. Now or something? Well. Governor Inslee in Washington has a an order that you you are required to wear masks, and all those kind have any more than I think I think four people at them and be six feet apart, and so you know our party walks in most of us, not wearing masks, and we had this giant room with like tables that were six feet apart, and so I kind of gave. Gave a Nudge Nudge Wink wink to the server and said if I move these tables, will you call the cops? And she's like I didn't see anything so nice shovel the tables together, and made a made a huge long table for fourteen people and we and we had dinner, but you know there's one of those restaurants that has like pretty decent looking vegan options on the menu and. Something caught my eye so for dinner ordered. A cashew encrusted avocado kind of sounds good like. Sesame sesame noodles with red peppers and. You know I got I got my avocado, which turned out to be a half of an avocado incrusted as as promising cashews whereas the thousand. Half. Wash with envy, as my wife punished a Halibut, and you know the guy across from her bit into a fillet medallion and I had my little avocado and I. You know I I went home and I've been trying not to eat too close to bedtime so I, I didn't go home and snack. I Kim home in the bed, but I woke up pretty Hungary so this morning I had like forty grams of Collagen with Kiefer and Colostrum I put like some key tone esters in there and a little bit of bone broth dumped some fish oil and now I just went nuts on the smoothie this morning. So if I'm burping during this podcast episode. That's why. Hey Listen I. don't blame you I. mean it sounded like you ordered off the kids menu compared to what everybody else did I mean? Half of an avocado probably cost like forty forty bucks for the half of it's like. The kids skate like in the mini sliders and the peanut butter and Jelly Sandwich with maybe a maybe a couple of chicken skewers on the side. That kind of thing. anyways, though what do you think? Xi? Jinping today's newsflashes. Let's get on. or I will. This is the this is the part of the show where I give you research. Is that part of the show and voice? No I. Per Shore Change my voice. And on you know I, I spent a lot of time in the morning. Reading research articles, and find some of the more interesting or compelling, sexy or head turning ones that I tweet them. And generally have some good comments and conversations on twitter, going on about this research. And then I picked some of the better ones, and talk about them on the podcast and I'll link to all of the different articles and pieces of research. We're about to talk about. If you just go to the show notes which are going to be at Ben Greenfield fitness dot com slash four one five. That's been grief fitness dot com slash four, one five I. Think at some point of the past couple of weeks we got confused may have completely skipped. Gather was. Would we skip for thirteen or Were one. Of them. I don't know not that anybody cares. But if regular podcast listening, you might notice that we jumped from episode for thirteen to four fifteen or something like that, but today's episode you gotTa. Ben Greet dentist dot com slash four fifteen there. That wasn't confusing. Enough and speaking of numbers beginning numbers I WANNA. Start with something fun. I don't know if you saw this article. J, but there is. This article came out about body hacks. Body acts thirteen body acts what science says about the new shortcuts to health and wellness and I actually thought this was pretty interesting so. Let, let let's do a rapid fire of these body number one looking at the color green can make you more creative when you think to revolts, I didn't even know this was the thing. I'M GONNA. Go ahead and say that I pretty sure I saw neuroscience paper about this and the answer is true. The answers to the color green can aid creative task unit era of creativity. Paint the room green. We're green, T shirt, or some green socks or green underwear and There's actually wonderful book I read that gets more into the science of color and is called drunk tank pink, and if you want to know how to really tweet color like what shirt to wear if you. You want people to trust you if you're web designer, what color to make the button on your website to get people more likely to click by like it's got everything in there, and by the way those two colors that just eluded to our blue for trust, an orange for the buy button on website, but that really gets drunk tank pink. Go Site if you've implemented them. We'll see maybe I'm have actually. You want people to trust me. Maybe I want people to be creative on my website, so it's all green right. Maybe when people get depressed, so it's black Okay, so number two rubbing pressure points on your body can prevent migraines. What do you think? So I mean. I would think that this sounds right. Maybe I'm just gullible to all of it, so let's say yes. True to that one, too. There are specific acupressure points that seem to in some cases alleviate the. Pain that people receive from migraines. Particularly, however they have also noted that. If you place pressure anywhere in the body, it seems to induce a placebo effect as long as that person is told that that pressure on that part of the body is going to alleviate headache, and so yes, acupressure seems to work, but also a lot of it might be placebo effect. Effect however for those of you, who want to take a deeper dive into this I interviewed a guy named Ian Clark sometime ago, and you can go and I'll put a link to that podcast in the show notes, and we did talk quite a bit about these things called Marm points, m. a. r. m.. A. Points come out of eastern medicine I After interviewing him purchased a book about Marmot Point. Therapy and of experiment with different places you could touch for energy for nausea for headaches and I was able to actually find some spots. Do give pretty good effect like the Nasha point between your thumb and forefinger. There's a pretty good sleep. Points right around the just a few finger with its above the wrist, and there's a few cool points on the face, and I've also found that rubbing your crotch seems to elicit some really interesting effects that I never would have expected, but that that's a really interesting takeaway. Yeah Yeah I'm I'm joking. Mo Most most people know you you. You can elicit an effect by rubbing one's crotch. So that's definitely pressure point. So, so there's that my my lame attempt, a dirty joke, okay number three is a placebos and placebo fact, and that was kind of boring one, because it was just whether or not the placebo effect or the sugar pill works. Of course we all know that, so we'll skip over that one not sexy. How about this one? Bend over in a chair to get rid of the hiccups? What do you think I've never heard of this one? It just sounds a little bit ridiculous, so I'm going to say false, but my guess is that it's true, but I'm going to say. The interview to professional neurology biochemistry at Georgetown, University Medical Center and he said it is true. you sit down, you bend forward at the waist, really been forward at the waist. Then you drink some fluid and you stay in that bent over position until you finished drinking the fluids, so you drink in that bent over position hunched richer than you slowly sit up, and apparently that overwhelms the spasm in the upper part of your digestive tract, allowing the muscles to relax, thus getting rid of the hiccups That's cool. There's that don't often get hiccups, but I'm GONNA. Try the next on. Another one about whether or not you can burn more calories by walking faster the. refresh quickly with a coffee NAP I. Get asked this one. You know a lot because this goes. This gets bandied about quite a bit. Drink a cup of coffee. Then you nap, then you wake up and you have more energy because the cup of coffee clears out some of that sleep drive chemical called a dentist seen in your brain and It seems to work for. For some people right I would imagine would probably be the the probably the slow coffee oxidizer who are going to take a little bit more time for that caffeine to hit their bloodstream. I have found that in many people including myself I am a fast coffee oxidizer that if I have coffee and get down for a nap by the time I'm two minutes in. In that nap, I'm wide awake because the coffee is already hit my system, I'm the same way that's exactly what I thought about when I read this Mike, you give me a cup of coffee and then tell me go take a nap. It's an impossibility. Is Anna not going to happen now? Okay, so that depends. Improve Your brain power by chewing gum. Some research suggests that chewing. Chewing gum affects cognitive abilities, and This one is based on the idea that chewing gum sends more blood flow to the brain and I it. It seems to make sense, but there are no actual studies that show that coffee is going to have that effect in terms of actual like intelligence or brainpower, but it does seem to. In one study improved test taking abilities. Right? I think you said Coffee Bean Gum. I say coffee and we know coffee makes you smarter for sure right so so yeah I mean, but there's always a bunch of confounding variables like maybe chewing gum. From the fact that you're stressed out about taking the test or you know, we know that fidgeting can increase brain a little bit to somebody. It's the just a movement anybody part, but either way worth a try seems to do something. Maybe if the gum has things like nicotine and caffeine in it, or like you know little LSD. blotter hidden inside the the chewing gum. Perhaps that could have an effect to me I'm might be the ingredients within the GUM right studying study more effectively by taking a quick nap. And this was based on research study at Saarland University that had people take a brief nap after studying right leg is one might do after a late night. Cram Session and the folks who basically did this quick power nap had memory performance that seemed pretty good, even compared to people who actually slept for a longer period of time without the cramming effect, and so it seems to allow you to simulate a little bit of what you might get. Had you gone into a test? Well rested which I. Again for me when I used to do a lot of all nighters in college. For four years I took thirty plus credits a semester in college. More jobs finished in two years. If you did that. I was a work of Holland College and I mentioned to you by the Masters degree in five right and. In and when I would do a late night cram session I would always just have a red bowl or a monster or copious amount of caffeine. Then go take the test because I found. If I fell asleep, I was groggy by even if just for twenty minutes, I was groggy. Test so I just pushed through and sucked down caffeine win the way I always did it, but apparently healthy for some people that quick power nap after late night, cram session seems to give you a quick surge of energy or at least. Allow you to still perform pretty well on the test. So that was an interesting one. See in the dark by keeping one I closed, see in the dark by keeping one eye closed, and that one was kind of a head scratcher for me, but apparently when you're in a dark room, your pupils expand capture whole bunch of light, and then when the lights turn on your people's contract and when you cover one eye. Eye One pupil is contracted, but the other one open one is dilated, and then by switching from the from the dilated pupil to the contracted pupil. Apparently it enhances your ability to be able to see in the dark, and I don't quite understand how that works aside from the fact that when one is closed, apparently the pupil in the opposite I in the I, that is open dilates a little bit more than it. It would have had the other. I've been open. Yeah, I still say how improves is sight, but again I'm no doctor, so I don't know, but I'm going to get I'm getting patch for next time I. go hunting like bow, hunting and I. WanNa get kind of like a dusk shot in I'm just GonNa wear an eye patch? Nice, so hired it out there. There's yeah, yeah, clear a stuffy nose with this simple. Simple trick press your tongue to the roof of your mouth while pressing on the middle of your forehead I mean say that again. Press your tongue to the roof of your mouth, while pressing on the middle of your forehead and Apparently it moves a bone that I did not know existed that kind of sounds like it could have potential for another dirty joke called the volmer bone. say that ten times. The volmer bone separates the left and right nasal cavities, and when you press on that well, you have your tongue pressed against the roof of your mouth. Apparently your sinuses loosen, and all that gunk gets released, and you're able to breathe clearly again. SO WEIRD! Yeah, I'm pressing. Bone right now feels good. I don't get congested very much. Yeah, but I'm going to be all over my vulnerable so. Use Your right ear to hone in on conversations from far away. Narrowly. Yeah when sound enters your right, or it's processed by the left side of your brain, which is genuine responsible for speech and language development, so you technically have an easier time hearing through your right ear that through your left, and so apparently there is something to that and I don't know maybe if you listen with your left ear. Instead of you're right year. You're just going to be more sensitive and weepy right because that is right, or the left ear would then correspond to the right side of the brain's starts drawing pictures. Yeah which we all know is the creative artsy fartsy sides. You use this both ways I think that's kind of interesting. That is interesting Hold your breath longer by intentionally hyperventilating. and. Our listeners know about like Wim. Hof hyperventilation, and of course that's that's why people died during hyperventilation and underwater swimming off your Co, two bodies signal to breathe, but does work to hold your breath for very long period of time and also to get that little Russia DM. T go goes to my podcast with James Nest are. We talk about. He's a he's A. He's an interesting. We had a fun time. With that show James. Nestor wrote the book called. Will Link to that one as well at Ben Greenville Dot com slash five, one five, probably one of my favorite episodes in the past couple of months I just read, and finally to by the way, and it was phenomenal. Yeah Oh yeah, yeah, it's good. Okay so anyways. The last one is banished the call of nature by scratching your leg. Banish the call of nature by scratching your leg. If you scratcher rubbed the back of your calf for a few moments, really vigorously man, there's a lot of body parts. You got to remember how to do graduate. Rub The back of your calf or few moments really vigorously, and you can interrupt a message from your bladder to your brain just long enough to make it to the toilet. I'm wondering if that's actually physiologically happening or if that's just a distraction, techniques have to be the back of your cat. What he's gone. Yeah, yeah, I mean. It seems it seems like it wouldn't matter where you rub, but I don't know the next time on an airplane and I see somebody rushing past me in the I'll rub in the back of their calf kind of half limping half sprinting towards the back of the airplane. Then I know that there are podcast list. That's right, so there's that so super interesting article and we'll link to that. One in the show notes even though you probably don't even need to read it now. But BEN GREET DOT com slash five one five. If you want to go dig into some of the studies and some of the interesting. Anecdotes from from that one and then. The the next one was interesting. They this was super cruel, but what they did in a study is they sleep deprived a bunch of flies, the crowd, a bunch of tiny, poor little flies, free plus. It's unethical to sleep deprived humans to the extent where they sleep deprived these flies, which kind of says something? About sleep deprivation. We know that prolonged sleep deprivation can be fatal. We've known that since the eighties when they did a study in rats that show that they just basically die with sleep. Deprivation and yeah rodents aren't tiny humans, but it does give us some clues that we might want to sleep if we don't WanNa die prematurely and then they just this past. June did a study on the accumulation of reactive oxygen species in sleep-deprived fruit flies. Are Much closer to humans than rodents are. Actually, I'm I'm I'm joking. Is it. Flies are actually surprisingly similar to humans in terms of sleeping in antioxidant biology, so it is kind of interesting conditions do. anyways, so so they decided well these sleep-deprived flies. They're generating a huge amount of reactive oxygen species particularly in their digestive tract, and they have observed similar mechanisms in humans who are sleep deprived in terms of actual oxidative damage. However what they thought was well. Are there specific compounds and they tested a whole bunch of them back could actually limit the formation of reactive oxygen species in the gut in these sleep-deprived flies, and they found a few, that were particularly effective and I'll tell you what they were because of course now if you're sleep deprived. These are some things that you may want to have on hand for your sleep. Deprived Toolkit, and they are drum roll, please. Probably GonNa know these are Melatonin, which is really cool, because we know, we know melatonins, a super potent toxin, anyways right? I don't know if at the time I believe that by the time this podcast comes out I will have released my podcast episode with Dr John Laurent's in which amongst other things we talk about high-dose like hundred to two hundred Milligram Melatonin. Oh, well and some of the interesting physiological benefits of that in terms of neural protection, also clearance of inflammation, and even some anti cancer effects, and so melatonin is one. On the other two that were the most effective, were lipoic acid alpha, lipoic acid, which we know is a pretty good antioxidant, and that that's another one that seems to have a lot of other benefits but lipoic acid. N D! Oh, yeah, nicotinamide, so so it turns out like if you're sleep deprived, and you're concerned about the oxidative damage from sleep deprivation. You'd Melatonin Lapook, acid and any D.. Those were the three that seemed to be the most effective at the helping out these. These poor little fruit flies. I was kind of cool. That's what you need in college when you're. Paul is all nighters, just Melatonin lipoic acid. Yeah and a lot of different sources for that. I mean I I I like I like thorn lipoic acid. They have a good lipoic acid. In a lot of different sources, but I think the company alive by nature, they do some some good like an nasal sprays, and they also do like a good little sub lingual. Tablet and in thorn has a good any to that. I think they mix with resveratrol. And then for Melatonin There's a few good sources out there. quicksilver does like a little sub lingual spray. squirt of Melatonin that I think works really well, and then like I mentioned for for the higher dose stuff. That Guy John Ross has the has the high dose Melatonin suppositories, so yeah, so there you have it interesting. I thought that was kind of cool. HASHTAG saved. The fruit flies. HASHTAG! Say the fruit flies. That's right. And then four articles that came across because I was kind of digging into cholesterol a little bit. We did that whole podcast on coffee and cholesterol, and how to kind of. You know why the cholesterol surge that you get from coffee isn't a bad thing, but also you can kind of tweak that in the way that you roaster coffee and Ray and grind your coffee or filter, Brew Your Coffee, and so I believe that was episode four twelve, but if you guys just go to the show notes, we'll link to that podcast. We did where we geeked out about. About coffee and cholesterol kind of lead into deeper discussion about why high cholesterol and bad in of itself it's a necessary factor for atherosclerosis and heart disease, but in and of itself you know it has to be has to be rendered atherosclerotic, and there are many things that can cause cholesterol to become an issue, but I wanted to highlight for today. I wanted to highlight four things today. I'm. GonNa linked to each of the studies that are related to this, but one of the things that seems to really render if you have high cholesterol and you're concerned about you have highly on. You're concerned about it this. This would be one reason that you'd want to be concerned about. It turns out that the ratio of oleic acid to Lynn. OLEIC ACID in your body is one thing that can that can affect you the risk of high cholesterol now one of the best ways to have a poor ratio of oleic acid. Lynn Lake acid would be to be eating of polyunsaturated vegetable oils verses like the. The monounsaturated Mediterranean fats case oleic acid as the name implies you find that like an extra virgin, olive oil or avocado, oil, or or you know a lot of these cold water fish, and so find a lake asking lot. These monounsaturated fat sources find Lynn. Lake acid in a lot of the vegetable oils. You Know Canola Sunflower. SAF Lower and most people are aware that you know the former are superior to the ladder, but it turns out that particular cholesterol, but that combined with vitamin E deficiency Vitamin E deficiency that factor of high in vegetable oils, but low in vitamin, e appears to be one thing and so. I did a podcast about vitamin E.. And how a lot of the forms of vitamin E. that are out there in the supplements industry they're they're alpha-tocopherol. They're not what you'd find in nature and nature, you find vitamin E. packaging in kind of like eight different forms that are called mixed roles, Taco triangles. Yeah, and so when it comes to vitamin E. If, you aren't just going to get that from dietary sources aren't gonNA. Get it from dietary sources and do you know what some good dietary sources vitamin E. R.? J. Put on the spot. No no, so I. don't. If you ask me vitamin C. N.. List Vitamin E. NO FORT man well I've heard you Roenick. Ironically paddle on. Oil Vegetable oils can can be a source of the fat soluble Vitamin Vitamin either, but we've just established that would be taken two steps forward and two steps back, so you don't get them for vegetables like sunflower safflower corn. Even though that's often recommended, nuts can be a pretty decent source like almonds or hazelnuts which I don't call hazelnuts because it's so boring, I call them Filbert's Phil what Yeah Filbert. That's like the sexy name for Hazelnut Filbert know. I've never had called overture. You're gonNA sound so much Christmas party still be able to get their vitamin E mail. Sunflower Seeds Green Leafy Vegetables Avocados are not bad, so yeah, because I love those obviously especially when they're encrusted and cashews and served me at a dinner party. Squash is pretty good. Trout is actually decent source of vitamin E.. Broccoli isn't too bad. And The the folks who interviewed in that vitamin E. podcast. They that was guy researcher from designs for health and designs. For How do they have a pretty good vitamin? E. FOR MS called a matter of fact this guy, he said there's one thing you take within the desert. Island would be the supplement. It's called a Natto. And so if you have high cholesterol, arguably that that might be a good supplement to thrown into the mix along with just limiting limiting pufus that was one thing was that and then the next was something that I've discussed before, but again I'll link to some research, and that is the levels of called Serum oxidized Ldl, right, which would be the more the more atherosclerotic form of damaging LDL. It just goes through the roof. Win Fasting. Plasma Glucose and Hemoglobin A. One C are elevated, and so you know in in, and we're talking about you know blood sugar that frequently goes above one forty stays. Stays up there for more than two hours after a meal. Fast Blood Glucose. It's higher than ninety consistently just over and over and over again we see that sustain hyperglycemia or chronic hyperglycemia lease, the accumulation of these advanced like ocean and products and oxidative stress that renders ldl to be atherosclerotic, so that one I think I've mentioned many times before, but don't just limit vegetable oils and get vitamin E. Limit Your glycemic variability and I think anybody's got high cholesterol, or is even eating a high fat diet in order to keep their cholesterol upfront productive standpoint because we know high cholesterol in many cases has. An association with reduced risk of mortality, but I think anybody who's doing that. You ought to get like a continuous blood glucose monitor, even if just for a couple of months and just kind of pay attention your blood glucose and make sure that that ldl is not going to be an issue because you know I think it's favorable in the in the absence of these risk factors and not so favorable in the case of others so. That would be number two. Number three is low exercise volume low exercise volume. It turns out that in people who have high cholesterol, particularly elevated L. D. L. levels that an and this was an interesting study that I'll link to but three days of exercise per week for sixty minutes. was highly protective in terms of the risk for developing cardiovascular disease in those who had high cholesterol and obviously three sixty minute exercise sessions per week is not a lot. It was at a modern tents about seventy percent intensity and compared to a control group who did not exercise similar. Cholesterol levels pretty much across the board. Everything from vascular cell. Adhesion Molecules Milo, peroxidase to all the things that would indicate that that cholesterol could be atherosclerotic. They're all far lower in the exercise group so. Once again. Don't be like the Keita Genyk Bio. Hacker, who's doing your ten minute Bil- hacked exercise session per week with like blood flow restriction bands like you gotta get out there and specifically do do some cardio and some high intensity interval training, and even like some facet aerobic workouts, those type of things especially if you're going to be doing like a like a high fat low carb Diet yes. J. Not. Lying can't get away with ten minutes of no matter. How many fancy bio you have some Tadic it on. It just needs some some. Okay and then the last thing that was interesting was low omega, three fatty acid status meaning that extra virgin olive oil and fish oil supplementation particularly seems to keep oxidized ldl from coming an issue in people who have high cholesterol, and that's not only because of the Alpha tocopherols that you're going to get from those very similar to the vitamin E. that we talked about, but the flannels the polyphenyls the. The the Omega three fatty acids and so if you have high cholesterol no-brainer, get really good, extra, virgin, olive oil supplement with some really good fish oil, and that's going to be protective, and as a matter of fact I can tell you that the daily intake was really good for these people is much higher than what you would expect. Forty grams a day of extra virgin olive oil. which I think comes out to like good. You know like three or four shot glasses that is more during the day, and then sixteen grams of fish oil, and when you consider most fish oil capsules are about one gram. It's a pretty hefty handful. Maybe maybe take you know five fish oil capsules, breakfast, five with lunch, five with dinner, or maybe just. Have you know five with breakfast? Breakfast, but some big old can of sardines and olive oil with lunch, but you get the idea, extra virgin olive oil and fish oil. Good thing if you're going after all the benefits of high cholesterol, and you want to keep it from being problematic, so yeah there you have it. I just saved a lot of for all the sleep. Deprived people with high cholesterol who are trying to? To P and don't know how to keep from peeing and trying to make it to the toilet time scratch, scratch your calf, and with one hand on a bottle of extra virgin olive oil with Melatonin, shoved up your ass and you're gonNA. Live through your one hundred fifty. It's an epic day there and if I could write my daily routine at which we'll talk about yours in the man. Man I'm sure that it sounds like your day. Hey, I was gonna ask you because I'm curious and you may have mentioned this, so it may just be again the paddle one not paying attention, but when we talk about high cholesterol, are we talking about those who have yes, oxidized cholesterol, or are we talking also just like high serum cholesterol, so any type of kind of high mark. High Serum Cholesterol High ldl particular. Okay, yeah, whatever everything I just went over is if you have Halio. Yeah, which might be actually A. What a what we think. Is it there again? The key Ginny Bio Hackers? They probably have high cholesterol. That's right all right well Let's let's give away some cool discount codes than jump into this week's Cuna cool. So the first thing that is that's interesting is that we have a a cold water challenge a cold water challenge. Did you hear about this at kion now I haven't. Yeah, we're doing a big cold water challenge, which is kind of cool. It's going to be kicking off a close to the time win. This podcast gets released and recalling it the kion cold. Durham Challenge, so we know that I personally you know do cold every day. I was out there this morning. You know just freezing freezing away. All those calories consumed the half avocado last night and And so what we decided to kion is this is really popular to cold shower challenge last year this year it's just cold. Thermo challenge any form of cold, and we walk people through like all the best cold thermo gear. You know the best type of Ice Tub, the temperature, the time length, and so we've got all this content that we're building around the challenge to train everybody from season cold plunger, somebody who avoids cold water like the plague, and the challenge is going to start on August second. Second, so you got a few days from the time this podcast comes out to to get in on the challenge, but it's going to be an amazing way to with a whole bunch of people, a bunch of accountability and a superfund community kion to to Colt Thermo Genesis Challenge. So here's here's rigo get kion dot com slash cold thermo. That's get K. I., O. N. DOT COM slash cold thermo to check that out because that's going to be fun should be felling a weird masochistic way, thanks. For Your Body Yeah and then, of course, it conveniently enough. another sponsor for today shows the complete opposite is Red Light, which actually feels amazing after you've been doing some cold therapy true, and of course that's because it will open up your your blood vessels that have been Vasil constricted from that cold reduces joint pain and inflammation. We know enhance sexual obidos. It feels. Feels like you're. You got the sunshine on your skin and the company Juve? They're sponsoring today's episode. And I think Juve makes the best the Best Red Light Powell's out there I got four of them I got the little go. I got many up in the bathroom for beauty stuff. You know when you put in serum on your face channel. Red Light on their. With the skin Collagen I got two big ones in my office that Sandwich, my naked body in between every morning into a full body, red light, treatments and and they're amazing, and Juve is going to give everybody everyone of my podcast listeners, a free book, a Free Copy of my book boundless. If you get a Juve light, and you just go to juvie dot com slash. That's J. O. V. The DOT com slash Ben and You'll be able to get joop for yourself and start as they say Juvan. and. And then forcing matic forcing matic sponsoring today's episode. My friend Tarot the finish superstar Actually happens to be an expert on Santa Claus. He knows more about Santa Claus. I had dinner with them once. He talked about Santa for two hours. Because you're under book, Santa, Santa's told shrooms in the whole book is about the origin of Christmas possibly being Santa and his little elves dealing hallucinogenic mushrooms. It's a hoot. The book is. Sold I wanna read this. Yeah even if you're flavor of Christmas is more baby, Jesus in the manger with the Wise Men and shepherds and Mary and Joseph, which is my version of Christmas. His book actually is pretty interesting. As called, Santa sold trump's, but but tarot salesrooms to and he cell's amazing shrooms, and they're on his website for Sigmatic, and they're all just like these wild harvested Chagas and Rishi and Turkey tail. If you don't know what trim to take, got the ten mushroom blend. Which is all your mushrooms all at once? And that may or may not go quite well with the micro dose of Silla Sivan, but they don't sell Sola Sivan, but if you take, said suicide, even with their ten mushroom blend or their line's main. Really Good Picnic for your brain. Nice, Pot! Yeah, yeah, and so. Fifteen percent off of everything from four Sigmatic and then all you gotta go, do is go hunt down some mushrooms, growing cow pies from your farmer, friend and climb over his fence and mix that with your magic mushrooms in you have yourself a mighty fine recipe for a highly productive day. So and I don't think forcing is endorsing me saying that, but I am saying anyways, so you go to four sigmatic dot com slash Ben Greenfield. That's F. O.. U. R., Sigmatic Dot, com slash Ben Greenfield and discount. Code there is just Ben Greenfield and now I'm feel really narcissistic same name over again you should have a fifteen percent. Yup, and then the last sponsor for today man, this cool, so probably probably one of the smartest people I've ever interviewed on my show when it comes to gut, has got him Raja I met him three years ago in a Pool Party and we sat in the like two hours talking about gut research this the. Ours I go to these are your like long conversation Santa Claus and gut researcher. Yeah and he was talking about shifting. You know shifting everything from neurotransmitters in the brain to healing constipation to changing the by on the skin to heart health to even different longevity compounds that specific forms of bacteria can produce and We talked about the problem with most of the probiotics, not really surviving the acidic nature of the gut, and he kinda cracked the code. He figured out how to develop a special probiotic strain. That produces all these post -biotics that are super beneficial. Beneficial, but then he envelopes it in like an l Joe Medium and so it's like this dark green capsule, and then it's got pomegranate seed extract in it, which feeds these probiotic strains, super cool formula like he just basically everything you could do to to a probiotic and caused symbiotic, a symbiotic s Syn and symbolic, so it's basically prebiotics and probiotics designed to cause release of specific post -biotics, and it's just called seed. They got good website. They see dot com very educational. Gallery Yeah. I, Web sites worth a little bit seed dot com, so go to seed dot com slash Ben and use. Code Ben Fifteen, and you'll see fifteen percent off of this seed symbiotic, so that's cool, and the, and and those are all of our sponsors, the kion, Cold Thermo Challenge and Juve Lie and you're forcing mushroom and your seed, and will leak all those two. If you got a ben greeted fitness dot com slash five one five. Line eight here. I've seemed to have developed some caffeine. Sensitivity of the last two years. I used to love stay mild coffee, exotic teas, nutro supplements, but all these same way too powerful for me. Now I have blow. We're GONNA recently. Everything looks good as far as I can tell I've tried up in my magnesium, adding lysine experimenting with adapted even lowering. Lowering the dose, nothing seems to work. I just tried it again. After a long break of over one year dot, caffeine and it same symptoms come right back. I missed the productivity in the focus that it used to give me and I'm hoping you can help me understand the biochemistry, and maybe some other things. I can do to get back, thanks. You know what possibly could have happened here nate. And also J. Because I know you're real coffee fishing auto. May maybe nate was drinking are world famous can't coffee and stopped I'm guessing that was most likely I mean obviously. We only do we only do a light to medium roast to limit the amount of caffeine and acrylamide. You know it's mold and mycotoxin free soon. You're not getting the cell danger response and I'm just GONNA use this as a way to to pimp out my product, so of course you think that's the whole issue. Just start drinking coffee. You'll be fine now. This is this. Is actually it well super interesting because this doesn't just happen with coffee like you. You can develop these sensitivities. You know gluten lactose. Whole Bunch of stuff. They just didn't have grown up or didn't have her first number of years and like the elephant in the room. The, big, one is that you know we. We know that there are. There are these peptides they're. They're called corticotropin-releasing releasing factors, and they're responsible for coordinating your body's response to stress. Katie, these there were calm Crif's and they do have some pretty potent effects on the gut, because they can increase gut permeability, they can contribute to what's called visceral hypersensitivity. Perception to pain in a in a that's because. The. These peptides actually affect what's called the HP. Access your hypothalamus pituitary axis they stimulate secretion of cortisol from the adrenal glands, and when that happens, you can change the physiological function of the Gut and one of the things that happens is more inflammatory cytokine levels in the gut, and also the disruption of the micro biota in your gut, which increases susceptibility to certain pathogens and also can cause this so-called. Leaky Gut Aka Gut permeability, thus allowing for proteins from foods, including those that you might not have been sensitive to in the past two, indeed become an issue particularly triggering an autoimmune like reaction that can include things like Jerry us. US and and you know extreme sensitivity, etc, in someone who was at one time just fine eating certain foods went through a period of stress car accident, trauma divorce loss of job. Change of career had a baby with period of sleep deprivation, whatever all of a sudden the foods that you used to be able to. You can't eat anymore that happens. That's a thing and you know, of course, of course you know I'm not going to insult people's intelligence, but you know the the the way that around that is you quit consuming the compounds that are causing the issues while at the same time embarking upon a gut healing protocol. With specifically I think some of the the better things to to heal the gut when you have a leaky gut would be colostrum and mean like l., gloomy, colostrum, bone, broth, or anything that has an appreciable amount of glazing in it, and then the last one is It's a supplement called. Restore I really like that one it's it's It's lignite-based Bay supplement made by Doctors Aca Bush. That also seems to have some really good effects for leaky guts. Those are few. My favorites are classroom bone broth. And this the supplement called restore so. I would I would definitely consider that and kind of related to that. You can test for an antibody reaction to caffeine to the actual coffee bean itself. Think about it's a bean, you know they'll just just like a chickpea or or. Almond, or or legume like like a peanut? And we know that that you know allergies to beings are not uncommon, and you know when you look at the. Coffee Bean your you have proteins that you can have an intolerance to, and there is a test is just basic food specific I G G G test and I think it's one of the better more sensitive tests out there called Cyrus and they have a panel called. Called Cyrus Array. Ten multiple food, sensitivity screen and one of the things that's on. There's coffee, so you can actually see if you are actually allergic to coffee. That does not mean. You can't drink coffee for the rest of your life, but it does indicate especially if you could drink it for a while, and now you can't that leaky gut is contributing to an antibody reaction to. To to the Coffee Bean, so that's that's one that's like one of the first things that comes to mind for me so I'd look at that I look at leaky gut and a potential for food intolerance, a specifically an antibody response to caffeine. Okay, so the next thing I would look at would be magnesium. We know that changes in diet changes in in. In in sweating, you know such as a regular sauna practice that you may have adopted changes in supplementation habits, etc can result in magnesium deficiency. It's not uncommon to have a magnesium deficiency while magnesium and calcium will assist with heart muscle contractual you know, and and regulate the actual electrical activity of the heart. If you have a Kelsey magnesium imbalanced, not only can. You have a risk for more arterial calcification, including calcium deposits can form on heart. Muscle net can keep the heart from contracting properly but then magnesium can also. when when it's out of balance with calcium, resulting kind of like that Peter pattering of the heart, which results in this jittery feeling after consuming coffee, and in some cases it can be as simple as a magnesium deficiency, so that's another thing to look at, and there's obviously a lot of ways to replenish magnesium and a lot of museum supplements out. Out there they seem to be kind of making the rounds on the podcast circuit of lates, Matt Gallant and Wade Lockhart abound the podcast before because they developed a form of magnesium that's got seven different forms of magnesium minute. It's called magnesium breakthrough and I. think that's a pretty good product I. also the other magnesium I like is called. Meg S Rt.. And supplementation with magnesium might be another thing to look into okay so I look at an allergic response to the coffee bean at response, that's typically going to go hand in hand with leaky gut. I would look at magnesium deficiency I would look at. Again like I briefly alluded to in of course Dave asprey has done a good job bringing this to the to the forefront of concern for a lot of people, the mold and mycotoxin content of a lot of coffees and a lot of people do have Molin mycotoxin sensitivity, and there's a really good book about this by Neil Nathan called toxins. Now be called toxic I. Don't remember toxins or toxic. anyways. He gets into the accelerated sympathetic, nervous system response and the so-called Sell Danger Response in folks who have mold and mycotoxin sensitivity, or who have you know? Mold mycotoxin biofilm buildup from exposure to mold in their environment or in their diet, who then consume food also have mold in them and coffee is in notorious culprit for this that accelerate that sell dangerous bonds, even more, and so I would consider a like a mold pest like a mold mycotoxin test, and if you go to the website. Website surviving mold, dot, com, or you read Neil Nathan's book toxins than there's a lot of good resources on their for practitioners who can do a good job testing U. for mold that same company I mentioned earlier Cyrus. They also have a really good mold panel, and so I would not throw the possibility of mold out the window, and of course make sure if you're not drinking like a good organic coffee that doesn't mold Michael Toxins in it that you begin doing so once. You're no longer sensitive to coffee. Go provide you plug. Key Coffee. Mold right. I like to mix blue cheese with mine just. Like they were more. Poses tasty. Okay, so I like my coffee taking tastes yeasty. It's amazing Okay, so the next thing would be the blood glucose response. Ride. The Blood Glucose response and we know that when you consume coffee, anybody wears a continuous blood glucose monitors. Had, coffee, in their blood, glucose goes to the roof. It's it's it's a short it's it's a transient spike in blood glucose, but you know the cortisol that's accompanied by the coffee, and the and the the north and Efren released can result in in what's called glycogen also breakdown of liver storage of glycogen that's resulting in a spike in blood, sugar, well Paul Pancreatic Cell, function or poor insulin function that might be accompanied by a hypoglycemic drop from a really accelerated blood, sugar response, or it might also if you for example are not producing enough insulin or have really poor insulin sensitivity, just a really long period of time that that Glucose is staying in the system and so. Because of that, you may WanNa. Just do some blood glucose testing in some hemoglobin, A. One C testing and some insulin monitoring to just make sure you haven't developed. You know because this can happen later on life like prediabetes or or high. Blood Glucose our full blown type. Two diabetes. I mean those are all blood sugar related issues that if you have a cup of coffee, could cause you to have these hyper hypoglycemic episodes. That would result in what would seem to. To manifest as caffeine sensitivity, and when I say coffee, I'm painting with a broad aim. Caffeine Energy Drinks, etc, so that's another thing to think about and then two last things to consider here one is that as you age? You tend to see slowing in what are called your Cyp. Enzymes which are the enzymes that are responsible metabolising a lot of drugs, including coffee, and the this is related to the whole genetic testing, and how some people are fast, coffee oxidizer. Coffee Oxidizer fast. Coffee Oxidizer 's tend to have faster CYP enzyme activity breakdown that coffee more quickly, and as you age, or if you're a slow coffee oxidizer, those enzymatic reactions slow bus. You become more sensitive to caffeine, so it might just be sorry. Nate that you're getting old right because obviously. If this had always happened to you, it just means you're slow. Coffee Oxidizer or could mean that just happens to set in gradually. Maybe it's just age slowing down your CYP enzymes, and there are certain ways that you could speed up Cyp like grapefruit is notorious not to consume grapefruit or grapefruit juice, grapefruit extract with some pharmaceuticals, and that's because it can accelerate the breakdown of though so quickly. So. Definitely definitely don't put grapefruit. in your coffee I don't recommend that or mold, but but blue cheese. Of A. Little bit of slowing down the enzymes, and sometimes you know you on a similar note, just liver and gallbladder function if liver and gallbladder you know if you testing of high liver enzymes, or you know a lot of people just basically need to. Enhance the phase zero, one two and three pathways of liver detoxification, which can assist with restoration of proper enzymatic activity in the liver, and this is this is why, by fasting is beneficial. This is why doing like a yearly cleanse is beneficial or even something like a quarterly fasting, mimicking diet, or there are some really good I read. It cleanses out there. One that I like is called the Kaya kalpa cleanse. K. A. A. K. L. P. that one's made by John, Deere Yard in Boulder Colorado I use that with a Lotta my clients if they come to me and we're kind of kick starting their program and they've got some high liver enzymes a five day cleanse. The folks at quicksilver scientific have their push catch liver detox, and that also is a really great formula at that that results in enhancing the detox pathways, but then there are a bunch of natural binders in them that catch toxins as their release that you eliminate them a stool and be a sweat, and so that one's called the push, catch, liver, detox or alternatively. Kaya KALPA cleanse I wouldn't do both that's that's too much. You don't WanNa over cleanse. But you might just need you to clean up shop from liver and gallbladder standpoint, and sometimes that can help out quite a bit in a situation like this as well so those are some ideas for you, and then I'd be remiss not to mention the fact that there are some good alternatives to coffee in the meantime that I. I, we've in myself like I'm just careful not to drink coffee every day, so I'm doing the reverse plug of my product. Coffee everybody pulled. Day Yeah. Yeah like on actually surprised to your that you don't drink it everyday actually. No I don't for two reasons a I. Just I'm cognizant of you know just shoving caffeine down the hatch every day and be some sometimes I've got a hankering for something different. And and for example sometimes, and this is one of my favorite things to do. Make County and blended with Chaka and I think that's wonderful. It's A. It's a great little bland I. Get this. MICA CAL CACAO NIB CACAO Shell. Powder and comes in a bag and I put in a French Press and I make a county, and I pour that over a couple of packets of forcing matic chugging sometimes I like to mix in a little Stevia a little sea salt, but sometimes I'll have CHAKA KA cow tea instead of coffee, which is Kinda cool because you'll get a lot of the dopamine release from the cow feel good effect, but a little bit lower levels of caffeine. That's one cool alternative that I like. The company forcing matic, we mentioned earlier a they make a coffee that's called an adapted in coffee meaning. They made the coffee so that it wouldn't causes as me Jitters I. I'm not a huge fan that it comes pre ground I think you'll lose a lot of the the freshness and the shelf stability of coffee. That's on and you do have a little bit more potential for. For for some carcinogenic buildup, etc, but they do use all organic fair trade coffee, and a I think as long as you don't leave it on the shelf for long period of time, it's not that bad, but they blend things in it like Ashwell Gonda and holy. Basil and they've also got some chugging there as well all things that. Take the edge of the caffeine, so I'm not opposed to that as an option like this adapted genyk coffee like forcing matic makes and then one other that that I've been kind of liking lately. Kind of a new company, but they. They sent me a few bags of their stuff and what they do is they take a either the one one of their blinds has a little bit of coffee, and but most of it doesn't have coffee in it, but a they marketed as an alternative to coffee, because it's kind of like chicory root as the base, which a lot of people who don't drink. Drink coffee. They will drink chicory root basis, but then they blend it with like ginger, Cayenne, and they throw a lot of things in there like maca and Shandra, and an and they have like one that's that's a key cal flavor. They have one that they call the dirty flavor. That has a little caffeine in it. They have one. They call their sex tonic, which is literally like a bunch. Bunch of nitric oxide, precursors, aphrodisiac compounds, and then a little bit of of Cayenne for little kick like and I've been I've been thrown that in the French Press and a lot of times I'll blended up with little stevie Little Sea salt, and that one's called Rossa are a s pretty new company. I think I think there ought to boulder actually and I've I've actually liked some of their. Their stuff to the morning where I don't feel like making a cup of coffee, those are those are probably the three things I don't do. A lot of the forcing matic adapted Janet coffee again because I. Don't like in my coffee ground as much, but I have been doing a little bit more of that Chagas Cowboy Fan, and then I've been drinking. Some of this Rasa are adapted genyk coffee so. Those are some alternatives for the whole. You know old school green tea thing how boring or English t yes? I I didn't like to have English. Safe Breakfast just always makes me feel like Anita. CRUMP IT SCONE and needs to be raining. Yeah, so it was I was I. was I was Australia Australia? Yeah, that's beer. Right so anyways. I hope that's helpful. Those are a few things that come to mind so. So, yeah, there have a man that was pretty. That was pretty expensive I like it. Would I would I will say because I know it's in the show notes and I. Don't believe you mentioned it, but it's something that I use all the time. Is incorporating some healthy inane with my coffee that for me is like. That actually has been a game changer for me because I used to get a little bit of the coffee jitters when I would drink, maybe non kion based coffee, but even even with kion coffee, or with any anything that I'm drinking in the morning. that's that's caffeinated, but especially coffee. About two hundred milligrams of L. A., and that does the trick for me every time. Yeah, yeah, no I agree teens amazing too, and that's just one feedings. Cool for pre sleep, it's. I always like to have alternating around just any anything you take to jittery. Whatever, you didn't cut your pure LSD bladder effectively. That's the second time mentioned. was that is what's on your mind in? I guess you know what is were recording this. During our our psychedelics week Ben Greenfield fitness right all week long on instagram and I think this podcast will come out once. Alex Week is over, but I have been putting out a lot of information about microdosing and stuff like that right? Maybe that's why all right well, let's let's go onto the. Next question and this this one might be a little bit. Of a meaty question, but. What do you think go? Hi, Ben My name is Sauna. My favorite part of your show was when you talk about a need for daily routine for workout supplements, meditation and things like that I was wondering if you would mind sharing some of your own favorite workout routines, mutation practices in more detail. Thank you. Well I get this question a lot, and by the way I. Don't do this much and tell me if it's distracting and definitely go to Ben Greenfield fitness dot com slash five one five and let me know if I should not have done this, but I just started walking on my treadmill. Oh. Okay I don't walk a lot during during these I I walk a lot during the day. I do a lot of my podcast while walking a lot of my calls while I'm walking. But I walk a lot when I'm recording my own show, I. Don't I don't know why just sometimes I I don't know I just don't, but I'm walking now. So if that's distracting to people, just let me walk during my podcast, but. Gosh I get asked this so much. You know what what your morning routine What's your afternoon routine? But it changes a lot, you know. It just like anything and especially for me because. I kind of a self proclaimed immersive journalist and I'm always trying out. New things whether it's like the different coffee blends that we talked about might be experimenting with alternatives or somebody will send new some new, fancy exercise, device, or biohacking, device, or brain, tweaking or sleep device to my house and so. I'm always trying new things out, and so the reason I want to respond to. This question was because I figure why not give people an update as to you know what? What what? I found to be really helpful. What's working for me right now? And what I'm experimenting with? So I think there's an interesting question, and so you know obviously for me to go through. My routine might take a little bit of time. We've got a little bit time so. We think? Just, maybe start with the morning. Yeah, yeah, I guess just walk US walk us through your day. I mean people probably want to hear the detail size? Say We've got time. Let's give it to them even though I'm a little a little bit upset that they didn't ask about my routine, so screw you. Maybe we'll. Maybe we'LL DJ's. Okay so? I don't unless I have a flight to catch or an early morning meeting, which is really rare because I protect my mornings. I protect my mornings quite a bit I. Try not to schedule anything work related until about nine thirty to ten ish. And the reason for that is I'm just a big fan of the routine and of optimizing the body in the brain for extreme productivity, the rest of the day and I just do much better when I'm not getting out of bed, and knowing that I have like twenty minutes until I got my first call right, and so it's pretty rare that I wake with an alarm. I simply I will just wake naturally and for me these days, and it seems to get earlier and earlier with each year. For me. That's usually about five am, or so that I wake naturally. And that's typically with nine thirty to ten PM ISH bedtime now. I do take a nap later on typically in the afternoon, a very quick twenty to thirty minute power nap and I'm just fine waking up that early with with a power nap. Like right after lunch on your. Yeah Yeah we can. We can get to that in a little. We get to lunch. But I haven't been getting out of bed right when I wake, and that was because after interviewed Jim Pool from newcomb talked about how for people who up super early, and who can't get back to sleep. You can pretty much simulate one extra sleep cycle by playing one of these twenty to fifty minute ish, newcomb tracks and so. During the entire night of sleep, because I tend to be very sound sensitive, while I sleep I, actually do have some noise playing, and the way that I'm doing this right now is my phone is an airplane mode on my bedside and I have this APP called sleep stream sleep stream. And slipstream has the option to play like white noise or brown noise, or like middle little meditation sounds. I've described it in the past. As like a DJ for sleep and based on research of all the different forms of background noise that you can play to drown out like Birdsong or sirens, blaring or dogs, barking or cars, you know or I can often here like semi trucks on the road your house We've got roosters. We've got goats, so it does get kind of loud sometimes as early as like three forty five in the morning, so I I wear these these. These sleeping headphones called sleep phones in the sleep funds are I'm aside sleeper, and so they're like super soft headphones that latest sleep on your side, without like ear buds into your ears or anything like that, so I play this this sleep stream and I play the pink noise, because it appears that pink noise is the best form of noise for enhancing your sleep cycles and drowning out outside noise so. Own An airplane. White noise I feel. Like the frequent is the frequency. Of the sound waves so Subtle differences between Brown and white and pink, but but pink is the bus Netto so I play pink noise on this slipstream APP through my sleep phones. But then what I've been doing and I felt kinda guilty about this at first. Because I'm not that kind of guy who like usually when I wake up, get up charge attack the day. But I've been actually staying in bed and it'll depend on how busy my day is. How long I'll stay in bed, but I'll choose a twenty minute or a fifty minute newcomb track and I lay there, and and I turn off the pink noise and I put on the new com track, and just kind of. I'm almost like in this half. Wake half sleep. State as the track plays and lulls you into this like breathing, cycle and deep. State and I just feel really really good when I do that I've actually been playing a new truck while I'm laying in bed in the morning and. They also just added a new track to their APP called. Deeper coverage and I'm really liking that one I mean it, just it you. You feel as though you've meditated for hours on end when you track, and they've actually it comes up your your Delta and data brainwaves through the roof. It's pretty. I don't. I'm not getting a bed, right. Then do you want to hear really funny? Short story about Newcombe in the morning that happened with me, because I've actually been doing something similar. Yeah, okay, real fast so I actually this was a couple of days ago. Had My newcomb system on it was about five am I woke up a little bit early, but wanted to kind of extended out a little big. It's more restorative sleep. Sleep in through on just kind of power. NAP on my my new calm, and ended up kind of lowly myself back to sleep, but I was on my back and I usually. Don't sleep on my back and dude. I went into one of the worst cases of sleep. Paralysis and hip negotiate hallucinations I've ever had like there were people that I saw in my room. It scared the. Shit out of me, so I was like you know. Maybe I should do this on my side from now often because research indicates that it doesn't happen often on your side, but just kind of cool. They know if that ever happened to you. Yeah had some weird things happen with the new? Where you can you just you can go to another planet. Do and I've never had the happen with any other kind of like sleep APP so. And you are correct. If you're laying on your back like with one of those like you know, neck, support, pillows or back sleeping pillows. It actually like that you know not to jump ahead to my afternoon nap, but that's actually I tend to nap. Afternoon is I'll play a quick twenty minute. POW, so Newcombe has two different power and APPS each twenty minutes, but I do those laying on my back and yeah like you're on another. Are. And in both cases for the NAP and for that morning when I wake I, have that Little Apollo Strap attached to my ankle and I always have that in airplane mode to, but you can press the two little buttons on it, and it doesn't even need control by your phone and I have it in either relax or sleep mode, and when I do that at the same time as the newcomb either for a nap or four that morning Kinda like quick extra sleep cycle. It, like doubles the fact in terms of the relaxation, so so that things pretty cool too and I realized like neither of those devices, the calm or the Apollo are inexpensive I'm just explaining what I what I'm doing. Give it to us and so. Yes, that works really well and then. What I do then is i. do some journaling for about five minutes before I. Get out of bed because if I wait. And Tell Myself I'm GONNA. Do it later I. Just don't so. I do my journaling and for the longest time up until about a month ago, I was just using the Christian gratitude journal, and that's simply you wake up. You read an Inspirational Bible verse that's on each page and you write down. What am I grateful for? Who can I can I pray for or serve today? And what truth did I discover from today's Bible verse or today's reading? and. Behind the scenes I, I, don't think I've ever said this on a podcast before I've decided to. Work, on a new version of that journal, and I'm changing the name of that journal. It's going to be the spiritual disciplines journal and here is here's. It goes and again I won't spend too much time on it. Because obviously we could, we could be here for an hour or more talking about the routine, but I'll tell you in brief what it is. You wake up and you write down. What am I grateful for okay? So you have gratitude, and then you also write down, who can I help or pray for today case you have gratitude and service worked into the morning journaling case those the only two things that I'm doing the morning. What am I grateful for? And who can I pray for today and then I read the the inspirational verse that's on. That's on the top page and then in the evening. So the the Journal has has two components a morning and evening in the evening. You right down in a process of what's called self examination, which is a very powerful spiritual discipline. What good have I done this day? And what could I have done better right? Where did I rise to the occasion? Where did I fail and I find that self examination to be incredibly powerful at allowing you to realize. Where you fell short and how you can fix that in the future and also. What you may have done that enabled you to do a really good job that day, and I have found self examination to be so powerful in my own life. What have I done this day? And what could I have done better that I decided that I wanted to change up the journal and shifted to a morning and evening journal, in which the evening involves responding to that question that self examination question, and then the other question that I write the answer to is. How did I fulfill my life's purpose today? As part as part of the Redo of this journal I'm writing a pretty extensive introduction on not only science and the practice of gratitude, but also the science and practice of service, the science and practice of self examination, and how to find your purpose in life, and so this new journaling habit basically integrates for variables gratitude. And Service, and then in the evening self examination and purpose, and I have found this to be an amazing way to gratitude only takes me five minutes in the morning. Journal five minutes in the morning five minutes in the evening, and it'll probably be like another four or five months before. I actually have this as a as a done for you journal the Christian Gratitude Journal, but that's that's time journaling. Let's go I like it so. Then I get out of bed. And I go take a P. and. And I. Do two different things that are borrowed from your medicine, four, my my oral microbiome and my oral health. I I make little coconut, oil molds, and typically put like peppermint and Oregano, and some awesome, Cinnamon Gallo clove, and I just melt down the coconut oil and I put all of these essential oils in there, and then I poured into molds, and I have a giant Mason glass jar full of these coconut oil molds in my refrigerator, and so I. Get up, and it takes me a ten seconds. Do Tongue scraping or use a copper tongue? Tongue scraper I use the one made by the company dirt, and just great my tongue from back to front like three to five times to clean the tongue, because you get a lot of like yeast, fungus mold all that can build up on your tongue overnight, and so I scraped the tongue. It's an IRA vetik practice, and then I pop one of those homemade coconut oil, pulling molds, and I start to swish coconut oil. Round my mouth. So doing that kind of walking around getting things ready for the day. I also washed my. There's also from IRA Vada I'm interviewing an Arabic medical practitioner soon I've been really getting into especially some of the morning practices one can. Can Glean from Arabic wisdom, and so the other thing that I do is, that is a pretty good fit I've got some really good face washing oils i. use the stuff from Ali Torah right now they're cleansing oil, and so I washed my face with warm water, and just scrub scrub, scrub my face and wash it and any a once a week. I'll do. Do? One of these Klay Masks from all Torah in the morning and put that on my face when I get up. That's just once a week. Most mornings I just do a really good facial cleansing wash, and then follow that up with some of the key on a skin serum, but that all of my face is smeared over my hair as well and then. Go downstairs. Get the oil and start. Start walking around getting ready for the day while I'm switching the coconut oil my mouth. I put the hot water on for coffee, which is going to be typically French Press, keen on coffee or that CACAO CHOCOLATE BLEND? That I mentioned or this Rossa stuff that I've been messing around with, and so while the hot water is heating for the coffee for the T I do about ten minutes of foam rolling, and like deep tissue work, and stretching right, and and I do have one of those bio charger devices now so typically a run like a ten fifteen minute bio charger session, and do all my stretching and foam rolling in and breath work. I am in front of that and. And sometimes I go out in the sunshine and do it sometimes be doing living room floor but I. Always we've in about ten to fifteen minutes, bodywork and breath work, and that's like while I'm coconut oil polling well. The hot water is getting ready for the coffee or the. multitasking and then. Yeah I mean why not and then I spit out the coconut oil. Rinse out my mouth with water and. Then I pour the hot water over the coffee or the tea. In the French Press, and then I go and fill a giant mason jar full of really good water so I've got a hydro water generator, and so I got really good hydrogen water, and then I put a baking soda in that I put a vitamin C in that vitamin C. Powder for Baking Soda I'm just using Armand Hammer for the vitamin. C. Powder. I'm using the stuff from Jigsaw health. and. Then it's got. The hydrogen is in there, too, and drink this giant Mason Glass Jar full of baking soda in Vitamin C and Hydrogen, which is just a really wonderful tonic and And so I drink that and. Then I go and. Oh by the way well. While I'm drinking that because I don't suck it all down at once, but while I'm drinking that a lot of times I'm just like wander around the kitchen prep and a few things you know getting this moody ready for later on. You know making sure I have some stuff. Set aside for the work day and so. At that point I am. My coffee or tea ready and so I. Press, down the French, press pour that into a giant Mug, and then I go downstairs my office, and for about twenty to thirty minutes I read. I read research articles I read different digests journals that I subscribe to and the whole time sipping my coffee and the whole time I'm doing red light therapy. Right so so split on the Red Lights. Go in my office during my coffee or tea, and just jam and read read read okay, 'cause fast reader I can usually get through eight to ten research articles one second now my coffee in the morning and I don't like to. There's occasionally like somebody who's texting me. Who are really got to respond to or you know? Somebody hit me up on boxer. There's like something urgent. I gotTA take. Care of but for the most part I. Don't jump into emails or anything like that to intensively at that point just to fill my head with knowledge, because a lot of reading then and then the evening before bed. You know I tend to read quite. Quite a bit as well. You still read a book day. Remember you're doing that for a while. No I backed off on that I found that I was going through books too quickly. We're feeling as though there were some really good. I wanted to take more like a couple of weeks to relate and by trying to identify myself reading a book day I was starting to to sacrifice quality over quantity and so. I just take as long as it takes me. Read a book, but I typically read usually in the range right now about eight to ten bucks a month. Okay, so go heavy, yeah! Yeah and so. I. finished. Drinking my coffee. You're mitee and doing my red light therapy. And then I go, and I use the restroom and a kind of like I do claim. Ask once a week once a week. I'll do a coffee anima. But most days are not enema masks day. It's like one day. We just like you know doing a little bit of extra. By, going to use the restroom, and then after I've used the restroom, I'll do about twenty to thirty minutes of like something deep restorative like a sauna session with a little bit of a cold shower or cold soak afterwards. I've really been liking that super cold Morocco. Forge in the morning. So that's like my done for you. Cold Tub that'll I keep it about thirty three degrees right now so I'll do like twenty five, sometimes thirty minutes in in the clear light infrared song, and then I'll just go straight into the cold for two to five minutes. That's my favorite thing to do morning. I were going to say you did twenty five minutes morass. Girls like you're insane man. Now just like two to five minutes. Sometimes I'll walk in sunshine. In the summer, sometimes I'll just hop in the truck and I can get to the river in about. Eight to ten minutes, I'll just drop the paddle board. The river paddleboard for. Twenty twenty five minutes and finish up a little cold water swim, but my mornings are always something like restorative and not not like a supper fest workout most mornings, but just like a deep restorative movement session, and then once I finished up that twenty to thirty minutes typically, if something kind of deep restorative in easy. Come by then it's usually right around nine, fifteen or nine thirty, and so I whipped myself up a smoothie and for me ninety nine percent of the time I'm just making a smoothie, and it's not the same every morning, but it's usually. Almost, always some semblance of my so-called anti-aging smoothie I give the recipe foreign boundless. Also Ben Greenville fitness dot com slash anti-aging smoothie or I'll put a link to it in the show notes as well. It's just a bunch of different superfoods, all mixed into a blender all over a ton of ice. Some bone broth, some colostrum, etc, I mix it super thick like a sizeable thick, so I can eat it with a spoon and. Typically I've got my smoothie all made by about nine thirty, and between nine thirty and ten I'm replying to emails. I'm reply of officers going through text messages, and I kind of do all that while I'm slowly eating my my smoothly with a spoon and I know I've said the past like be careful with like working while you're eating a meal I, don't I. Don't do a lot of super stressed out stuff, right? I'm just like enjoying the hell out of my smoothie. You with the spoon going through all the all the. The emails and everything just getting ready to start the actual work day. We also have a big call for kion everyday, nine, forty five. We have what's called our team huddle. We get together. We met. We meditate for three minutes. We all talk about our objectives for the day. Usually have a fun question like you know. Whatever what Superhero would you wanna be today or who you want to give a shout out to today? Or what do you great before today? Just just simple things you do that every day and so we. Every. Kion, Canton Huddle at nine forty five Pacific and then after the team huddle. For me, the next five hours are typically deep deep focus work so typically keep notifications off only from people who are like super important people like you know my assistant or people who need to get hold of me of Kion Angelo or he are you, Jay wife, but but really you know those five hours from you know typically nine thirty ten until around two, two, thirty, four, four and a half hours I'm. I'm writing I'm doing podcasts or podcast interviews I'm. I'm producing right I'm not in reactive mode I'm not on a bunch of phone calls or or you know replying a bunch of emails, but that's like my deep productive work time. That's the lion share of productivity for me during the day as like ten to two or two thirty ish. Okay so I. Just I worked my ass off. I take sober. Yeah, yeah, like two five minute breaks sometimes. I will. Because I my office has a door that opens up to the outdoors. Sometimes all you know after thirty minutes of work, I'll go outdoors. Do Thirty push ups stretch my quads thing, go back inside and keep working right and for the most firearm were I'm working. I'm a standing workstation. So I'm on my feet. Sometimes I'll go whatever jump up and down in the mini trampoline for five minutes you know, but usually about every half hour so I'm taking a short little break and then. Now eat lunch and lunch is typically. Again like I'm a creature of habit. I find a bunch of wonderful. Vegetables from the garden or from the refrigerator, cucumber and tomato. Sauerkraut Kim Chee. Sprout Greens anything like that like just a bunch of wonderful. Nourishing plants and typically put a bunch of omega three fatty acids on like a bunch of extra virgin olive oil, and can of sardines little handful of nuts. I just have an amazing salad for lunch. And that's your big salad. A modified big. Yeah I used to do a lot of like. Roy Greens right now it's more like cucumbers, tomatoes, sometimes a little Pumpkin Mash, but you know I I don't do a lot of like the the Super High Dose Greens as much as some of the more like I guess, you'd call them like fruit vegetables like cucumbers. Subject I find that agrees with my stomach more than Tun. Of Kale Spinach and I'm also a big fan now instead of the big mixed Green Kale Spinach approach, smaller amounts of things like sprouts and micro Greens and Even. Read a book by Doug Evans called SPROUTS. I'm able to make a Lotta that myself now which is really nice, and I also make a lot of my own yogurt, and typically after lunch I'll have a little dollop of yogurt with a piece of dark chocolate in there. You know it's kind of like my dessert after lunch, and and then I take my nap do that. Quick Twenty minute power nap during lunch I am pretty productive. Kind of like when I have my smoothie during lunch, I'm. Either like watching the videos people send me that I need to go through or going through emails. I try I tried to chew stressful activities, but I I am pretty productive, both during my breakfast and during my lunch I. Don't really stop working. I, just do less stressful work during those times. Sometimes. Read some blog posts. Catch more research, etc.. And then My kids are at home all day long as well because they're home schooled slash unschooled people are like. When do you see your kids well everything I've just described whether I'm taking pomodoro breaks or stretching in the morning or making the coffee and tea, or whatever like my kids are around him hugging him asking about their day. You know hanging out with them what I'm doing. My little stretch breaks going in and checking in on him. You know telling them a joke. You kind of work together were apart or together all day long and then. Then I wake up from my nap and all after I. Wake up from my nap I'll do something that kind of gets my body. Sometimes I'll go jump in the cold pool. Sometimes I'll jump up and down the trampoline for five minutes. Sometimes I'll do a second bio charger session. And, they have like some really good energetic amp you up type of sessions, but usually do something that kind of gets my body back in work mode, and then from three until five or so I'll do more emails. Lonzo I phone calls to make phone calls, but I'll typically take those while walking outdoors. Afternoons are more chunked into reactive work time right reacting in replying to emails jumping on phone calls and things like that that makes sense, yeah, and then I'm usually wrapped up with most of that by around like five or five thirty and at five or five thirty. That's that's when I'll either do a hard workout. Right, kettle bell training, high intensity interval training the vast per machine. You know a little like A. There's got this. This heavy bag called fight camp out in my garage, also some glove work. Just just anything is kind of hard right. That's when your body temperature peaks grip, strength peaks, and their stock strom peaks all the stuff that dictate a hard workout being pretty good for you. That happens like late afternoon early evening, plus it leaves me really insulin sensitive because we have these big wonderful glorious family dinners together I just like to go and be able to just like you I want because I've just done a really hard working so. Typically. Those workouts are forty sixty minutes duration so I'm usually done with my workout around. Six fifteen, six thirty somewhere around there and sometimes I skip it and just go play as a family regatta. Hike is a family, you know if I just feel like I, need some family time I'll skip the hard workout and just go do something with the family and sometimes. If I'm really fishing, I'll do both I'll go do a twenty minute. Vast procession then grabbed my kids and wife. We'll go hit the dance balls for half hour. Right and so. Sometimes, we'll try or I'll go do a like a kettlebells testing Israel train workout then grabbed my boys and we go. Do Breath work in the sauna right so sometimes. I'll mash it up, but usually I devote from five thirty to six thirty for something, more physical like whether with the family or my own and. And then. At that point. We've been how I've been trying to we for longtime. We're having dinner on. Like eight eight thirty started to shift that closer to seven seven thirty because. I actually feel better without those late night feedings, and so so before I used to do all my guitar practice and my devotions, and my scripture reading and my meditation, all that Jazz I kind of like wanted to get all that out of the way before dinner, and now I'm doing any of that stuff after dinner, so we have dinner around seven seven thirty and Hugh like that's. That's my real family. Time we're talking hour hour and a half long dinners card games gratitude journals, catching up telling jokes listening to music, but we literally just like sit around the table for a really long time, just like hanging out as a family will, and you know and dinner widely varies. Sometimes. It's roast chicken. Sometimes it's stake. You like most of the time like all. Make the meat dish, because I really specialize in me and my wife will make aside, and my kids will help out. You're making a little dessert or make it some result or Doing this side Salad, but we all pitch in and we we all dinner together, and then we all eat dinner together and play Card Games and play Board Games scrabble quitter. Hearts Asda you name it, and then like I mentioned after dinner. That's when I'll do a lot of the stuff that I used to do before this afternoon practice guitar or play my kids. Some guitar songs. Sometimes we'll sing songs together as a family I've been popping on sometimes new Mike Instagram live concerts on my instagram channel. A lot of times I will go and after I play guitar and everything. Because my kids go to bed a little while before I do so. Let's say it's like eight thirty or nine and I play my guitar. Then go down to the basement and I'll do a meditation session will do like echo meditation or some deep breathing. I'll usually pair that with scripture, reading devotions or prayer like that's kind of like my spiritual time Not You know that's in addition to doing that self examination, and that that answering of the purpose statement that I do when I'm laying in bed once I've done all that stuff. Then I make my way up to the bedroom. I recently did a a blog post on the sleep. Stack of been experimenting with which is just like. Five or six different nutrients from this company thorn it's like Fenian and Gabba and I've found that to be to be a pretty useful so I'll just do sleep stacked little CBD. Popped out about twenty minutes before bed. Grab a book. Go upstairs, typically nine, thirty, nine, forty, five by then I'm in bed. I'm reading and I'll read for like twenty thirty minutes until that sleeps access to kind of kick in, and then you know I, just start to go into my deep breathing. Flip my apollo into sleep mode. Put those sleep phones on with the pink noise and go to sleep and. Depending on the night, and what my wife and I have planned together. On nights where we're GONNA, make love. We want to connect a little Ron. Talk a little bit more usually. I'll just skip the meditation session. Just free up twenty thirty minutes to just hang with my wife and do that instead and then. Amateur kitten. My well, we're GONNA. Make love me sometimes. We are up till ten thirty eleven. Some nights is what is what it is, but you know. I think that's well worth it obviously. And and then. My wife and I pray together we pray for all the people wanted to pray for, and we talked about each other's Day, and usually we. We Fall Asleep snuggling and. Low myself to sleep a little deep breathing and tell US sleep sacks hits my system I'm like out like a light and then. Sleep till about five am or so and. Rinse Washing repeat and that's. The basics of of how my days are looking these days. Nice, so you don't spend like three hours on instagram two hours on facebook five hours on twitter. That now now, if anything like what I'm doing, a little stretch breaks during the day. Sometimes I'll pop in and. Look at those, but yeah. Yeah, so so yeah, oh speaking of the kids. I have to admit that. I just realized it's. It's a five minutes till noon and every week I have a big meeting with my kids and my wife and. All of the little teachers and tutors who help us out with our home schooling in our unscrewing, so that's coming up actually super super quick coming up in like five minutes, so even though there are a few little little rabbit holes I could probably get into and I. Probably Forgot some stuff what I would like is for. If you listen to your curious about something, I may forget to mention I don't. Don't like I didn't say what supplements I take in the morning, which is basically creating fish oil and some Kano's. You know stuff like that, but maybe if you'll things, I missed, but just go to Ben. GREENFIELD FITNESS DOT com slash five one five and asked me about anything I missed that you're still curious about and I'll I'll pop in there because you know realistically amount of time and we're out young. And, so that being said we did not do give away last time or the time. Do you want to give it? Yeah, let's do let's let's let's let's do giveaway. So this is the time win. If you've gone, left us a a nice little review on the site we will will give you cool. Ben Greenfield fitness gear pack with a with. With a beanie and a water bottle t-shirt, and so if you hear your review, read you just email gear at Ben Greenfield fitness dot com. That's gear at Ben. GRIDDLE FINISHED DOT COM. Let us know your t shirt size, and we'll get a handy dandy gear. Pack out to you, so that'll being, said J. you want to take it away and. and. Read this week's review. Its do it. This one is from beat. The heat and beat is B. E. Little little, little, Vegetarian Vegan action going here, but it's my go-to part gases what they labeled this one and they said after hearing been through other podcast I dive deep into his content I'm always finding what I'm looking for exposed even more around the topic then leaving. leaving, with obtainable tips to put into action, honestly Bene- someone I find living the ideal life and we know his life now told us all night in central living in harmony with nature with access to all the tools and powerful foods in a loving strong family. It is something I aspire to cultivate and provide as well in my life. Good Review, man or lady yeah. Yeah. They give me more warm fuzzy inside shed feel like I gotta I gotTa. Go Rub back my calf now to keep myself from pissing from all these warm fuzzies learned something today the trick for the Yeah Yeah. anyways, Gosh, that went by fast, but. I hope that's been helpful for you. Guys and willing to everything that the studies and the coffee alternatives and stuff I mentioned for my for my daily routine, and also you can go leave your questions and your comments, and your feedback at Ben, Greenfield tennis dot com slash five one five. That's been grateful. FITNESS DOT com slash five one five in the until next time Jay been having amazing to. ME, Well thanks for listening to today's show. You can grab all show notes resources pretty much everything that I mentioned over at Ben Green Fitness Dot 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 hormone sleep, digestion, fat loss performance plenty more. Please also know that all the links all the. The Promo codes that I mentioned during this, an every episode helped 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 and the show notes use the Promo code the generate because that helps to float this thing and keep it coming to you each and every week.

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Supplements Update: What Supplements Does Ben Greenfield Take (& How To Time / Choose Your Personal Supplementation Protocol).

Ben Greenfield Fitness

1:07:06 hr | 1 year ago

Supplements Update: What Supplements Does Ben Greenfield Take (& How To Time / Choose Your Personal Supplementation Protocol).

"On this episode of the Ben Greenfield Fitness podcast hundreds of toxins pollutants in the air degraded plastic byproducts and drinking water pesticides food and all this further increases your body's need for vitamins minerals antioxidants of In the Animal Kingdom of the use of of psychedelic compounds bounds for example support power output and increase work capacity support physical endurance assists with maintaining hydration within the cells. A lot of benefits of this one that that would be held performance nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield. Welcome to the show Hey He yeah yeah. I got good news now as you get to listen to my droning voice during the entire show today because Solo Solo sewed but also we got kion colostrum back in stock. That's right the same stuff that I use for my immune function the same stuff. I use prior like hot races and hot workouts. The help seal up the GUT lining Scott lactoferrin in it for iron absorption in your immune defense and system. I actually talked about a lot in today's podcast. anyways it's back in stock and you get a ten percent discount on it you just go to get kion dot com. That's get K. I. O. N. DOT COM and use code. BG F. One zero and you are going to get some of the most amazing what they call nature's first food for immunity for GI function for athletic recovery. For a lot more. This podcast is also brought to you by away that you do not have to take out your wallet and make your Big Fat Wallet. Turn into a teeny tiny skinny little wallet. When you're getting fresh clean pure your juice? Because the company organic Fi- figure out how to make an organic superfoods green juice powder just add water to get your Greens on the go with no shopping no blending and getting your hands dirty picking carrots from the garden. Who wants to do that nasty stuff? Geez we want everything done on for us because we're lazy or at least we like to save time where efficient. And that's what organic gives you. With their wonderful organic green juice jam packed with Clara and wheat grass juice all these different greens some cool to the chlorophyll. If you combine that with red light like you would get from his red light pounds or even sunlight it can actually help you to produce. ATP even in the absence of calories because science. That's that's why so Anyways you get twenty percent off your stuff you go to organic dot com slash Ben. That's organic with an I dot com slash Ben and Use Code Ben G Two zero at checkout. That's Benji two zero at our gamified dot com slash. Ben All right. Let's go listen to me and to really me. CHECK CHECK MIC. Check one two. That's very important that I do a microphone. Check for today's episode because I am recording it Actually I'm in my home. But the power has gone out zero power. We are zero power. We've been doing everything by candlelight alight since about five. Am this morning and fortunately here's a cool little thing for you. We have solar panels on the top of the roof of our house. And and so those feed backup storage power to set of batteries in our garage and those batteries are are basically when the municipal power fails program to switch over to providing US power. But because we don't want to exhaust those battery sources for say watching that flex or sitting in the sauna they only power very limited number of things in her home like the maslow's hierarchy stuff the freezer the refrigerator. The heat stuff like that. So I've got no power in my office but but I do have my little laptop. God bless the Mac book with its huge phenomenal long-term power output. And I've got my little backup microphone here and I have an episode for you. So I'm like the mailman come hell or high water or power outages. I come at Gotcha. Every time. Here's one other for. The solar panel is notorious solar panels in general tourists for creating a bunch of dirty electricity trysts because they have to convert DC TO AC power Actually have an interview about that with Brian. Hoyer all linked to him in his building. Alling Biology podcast with me in the show so this episode but anyway the The thing you can do is you can get it was called an inverted that basically or an inverted protector which basically takes that solar inverted that converts DC TO AC and and limits. The amount of dirty electricity thing puts off. So it's kind of cool. Cool Hack if you had a a solar panel to be able to protect yourself from getting a lot of the the dirty electricity that thing throws off anyways I'm rattling big-time. Today's episode is related to facebook video slash instagram store. I put out last week in which I talked about how I seem to be consulting with an increasing number of clients. Who when they hire me for a console Zolt it's often to go over blood and and biomarkers and lifestyle exercise sleep a whole host of factors but one of the things that of course foreskin is inevitably talked about our supplements and Specifically is as though people you know. Have you know. It's kind of like when you go to naturopathic doctor or functional medicine. Doctor Law teams will. Have you bring a big plastic bag of all the supplements that you're taking so they can look through them well. A lot of times people are doing the same thing with me over the phone over skype and You know I talked to people on there just like they have no clue why they're taking what they're taking. They don't know how to time it properly. In many cases you know somebody I talked to. Last week was just taking all their supplements right. Probably a good five hundred dollars worth of a monthly investment in supplements and just putting them all in their mouth with breakfast and swallowing them all with breakfast and there was a great deal of of competition issues going on in in terms of different nutrients being taken that should have been taken on an empty stomach some nutrients interacting with others in a dilatory way. You know everything from from Tannin's vitamin Z.. To Iron and some of these factors should be separated and Even redundancy in dosages that could have led to toxicity of certain infallible vitamins. You know such as taking vitamin D.. And Vitamin K plan and then also multivitamin and also in Oregon Complex. You'll getting multiple sources of fat soluble. The Light Amin's that are as the name implies. Fat Soluble vitamins. Get kind of built up in the tissue and can cause a certain amount of vitamin toxicity And so that story in that video that I put on facebook on instagram highlighting. The fact that you do need to be careful what supplements taking know why you're taking what you're taking and know how to Time said supplements led to a host of comments and questions and inspired me to decide to actually record word episode for you. A Solo sold if you will explain to you a few things first of all the supplement regimen that. I'm currently on because I get asked that a lot. What supplements do you take all these podcasts? You do and you all the stores you put out. What exactly do you personally use? And I thought me going through that with you and explaining how I time these supplements and why I take them would hopefully help you do a better job navigating your own on wide world of supplements and knowing what to take and when so that all being said what. I'm GonNa do today before I feel you in on my personal current current supplement regimen is give you an explanation of why the heck you'd want to pull out your wallet and you know. Spend your precious coins on things like supplements that's anyways when we have access to real food and many people do have access to plenty of real nutrient dense food and then we'll get into each each of the different supplements I take for the different the different areas. I'm trying to target right like fat loss or recovery or energy or sleep etc and then Dan all all finish up with clearing the air on this whole realm of experimentation. And you know which which things I I might experiment with and perhaps not have as a staple people in my routine but you know things that try as an immersive journalist if you will So everything everything that is discussed on today's Today's show. You can access at the show notes page and you'll be able to find that at Ben Greenfield fitness dot com slash supplements supplement podcast. That's Ben Greenfield fitness dot com slash supplements. podcast all right. So let's start here with with why why you would want to take supplements in the first place. Let's begin with this or modern post industrial polluted toxin Laden in lifestyle demands more nutrients than food can often provide so the the chronic stress of modern life. Whether it's the iphone screen interfering with your circadian rhythms and Chronobiology or the never ending work deadlines these all can increase your nutrient needs. And that of course will increase even more dramatically. If if you're an athlete or a hard charger frequent exerciser. It's Cetera so every day you face hundreds of toxins pollutants in the air degraded plastic byproducts and drinking water chemicals and cleaning products and pesticides in food and all this further increases. Your body's need for vitamins minerals minerals and antioxidants. These kind of nutrients are necessary to help shuttle toxins through natural detox pathways and prevent the formation of DNA damaging free radicals and furthermore to make matters. Worse when you're eating food you're likely not getting the full array of nutrients from the food that are prior prior generations enjoyed so due to modern farming techniques and fertilizers most soil is depleted of nutrients. More than it was in the past and that decreases uses the beneficial vitamins minerals and antioxidants. When you're eating from these largely conventionally grown crops well some would say that perhaps apps eating organic is the solution to that while some studies suggest that organically grown foods contain more nutrients than non organic foods other studies? He's have concluded there's no significant differences in furthermore for most of human history. Our ancestors ate now nearly extinct and hard to find dense cell rich carbohydrates in the form of foods such as wild tubers and cellular grains like what Keane want amaranth millet. That's in contrast to the refined a cellular grains and white rice that primarily comprise our modern carbohydrate hydrate intake and I'll put links in the show notes if you want to dig more deeply into the difference between cellular an ace cellular carbohydrate the hydrate but the general idea is that cellular carbohydrates are starches that are bound up in plant cell walls US whereas an a cellular carbohydrate is something in which the cell wall has been broken down right so a cellular carbohydrate would be in another example in addition to those already given like a carrot right whereas an ace cellular carbohydrate would be wheat flour or refined sugar and largely the the the type of carbohydrates that we tend to eat. Are these a cellular carbohydrates which are less nutrient dense now the other advantage Javale cellular carbohydrate is those provide the essential prebiotics that help our probiotic bacteria flourish now along the same lines and the abundance of refined carbohydrates and processed foods can create significant blood sugar swings and glycemic variability that our ancestors probably also also didn't deal with two as great extent and glance at a coffee shop display case or hotel breakfast bar that features bagels and muffins and sugary cereals. Explains why many people need a snack. A couple of hours later just to make it through the inevitable mid morning blood sugar crash in these bludger imbalances lead to chronic inflammation and are responsible sponsor for for host of chronic diseases such as Alzheimer's Obesity Depression and cancer so in addition to the carbohydrate issue the the meat eggs and dairy products that we uncommonly finding grocery stores deliver far fewer anti inflammatory nutrients like omega three fatty acids. Don't we would find in wild or pastured animals Speaking of Omega three fatty acids most western diet munchers consuming imbalanced ratio mega six to three fatty acids that includes the Paleo Diet which can often create an Omega six to a mega three ratio of twenty to one up to thirty two one or westernize ratio can be up to forty two one in the race. You should be looking. Taking four is about a four to one omega six to a mega three fatty acid ratio and to make it even more complicated modern harvesting shipping processing assessing in storage techniques they degrade the nutrient content of food plants. Grown with modern fertilizer can contain only twenty five per cent of the micronutrients of those has grown using more traditional farming methods with good soil turnover practices and nutrients further degrade as they're shipped and as they sit on store shelves shelves so a fresh picked. Apple is more nutritious than an apple you buy at the supermarket in the winter and that apple at the supermarket in the winter is also likely treated with something like methyl cycle propane and can be up to ten months old. According to the FDA and the very preservatives used to maintain the freshness of these foods can impede the bioavailability of the foods nutrients and increase your body's need for neutrons to process the synthetic additives. So it's a one two Combo similarly any common medication you know. It's like an acid reflux drug or hypertension drug those also have been shown to inhibit nutrient absorption and and then. There are precious fat soluble. Vitamins like vitamin D even though the recommendations for sufficient vitamin D levels or controversial. It's safe to say that most people based on on blood and biomarker data are not getting enough of many of these important fat soluble. Vitamins and many people are even genetically predisposed to not get as much vitamin D from sunlight as others and our ability to absorb nutrients from food also is not only increased with our level of physical activity but it also decreases as we age age. So you've got a lot going on there that sets up a scenario where nutrient for micronutrient deficiencies could arise is but of course a lot of people say well so what. Our ancestors roamed the plains and they were highly active and many of them were old and perhaps they didn't have access access to extremely nutrient superfoods all the time but the assumption that our previous generations didn't take supplements is not true. I mean we. We have multiple examples of supplementation. In ancient cultures. Ancient supplements could include root stem and leaf. Teas that were used for specific. Medicinal symptoms of medicinal powders by mortar and pestle highly concentrated oil extracts. And and just because they didn't have encapsulation technology or Meuron Ron glass jars to package this stuff with back in the day. That doesn't mean that these weren't considered supplements they were just concentrated. Sources of nutrients extracted distracted from plants and trees and herbs to allow them to have a medicinal effect or a highly concentrated nutrient profile compared to say just just eating food we also our ancestors do things like eat dirt which has a wide range of beneficial probiotics and we see a ton of different animals ranging from insects two chimps camps self medicating and supplementing by consuming specific plants and furthermore the methods that we use like lewd to earlier to gather to cook and consume foods are drastically different than that of our ancestors. meaning that we probably are also just getting fewer nutrients from the food that we eat another example would be animals right we generally meet meet animal muscle we discard the college enrich connective tissue. Whereas previous generations they simmered animal carcasses for hours liberating Collagen and gelatin and fat? That's all you will vitamins from connective tissue. And you know the this'll be similar to you know US using like a collagen peptide supplement or an amino acid supplement. Dora package bone broth. And so you know. It's not that both our ancestors and wells as well as the animal kingdom don't supplement or self medicate we've seen examples of of in the animal kingdom the use of psychedelic compounds. You know for for example B.'s will get stoned on orchid nectar or goats. Will Gobble Magic Mushrooms. Birds the trump marijuana seeds rats will consume opium as well as mice lizards flies and spiders and cockroaches. Elephants will get drunk on anything they can find usually fermented fruit in a bog hole. And they've also been known to raid breweries in India. And you know cows will will consume loco grads. Moths Moths will consume the incredibly hallucinogenic flower. Amanda Roles will consume Bogor route. And so we see we see this often in the animal kingdom as well. Well we are surrounded by all these different things from pharmaceuticals to medications to supplements to essential oils in the animal kingdom. And so it's it's certainly something that is not a foreign concept to take something from nature and concentrated for medicinal effect or a micronutrient factor concentrated nutrients effect or or even a psychedelic effect. And so you know I am completely not opposed to the idea of dressing up the Diet with a certain amount of supplementation supplementation. All right. So Quick Review before we get into my own personal supplementation protocol the reason you'd want to supplement is one nutrient completed soil to the age related declines that occur in nutrient absorption three poor food handling practices four pesticides herbicides in pollutants and five changing needs in terms of exercise levels especially for like cross-fitters Zairman triathletes obstacle. Course racers people do in heavyweight lifting its CETERA. Okay so like. I mentioned the question that I'm often often asked is. What supplements do you take? Then what is your own personal protocol look like these days so walk you through this stuff step by step and again everything that I talk about. Research Studies for the stuff. I just mentioned as well as links to everything that you're about to hear as far as my own personal protocol you can find it. Ben Greenfield fitness dot com slash supplements. podcast okay so the first thing that I target is just my basic daily Aley Nutrient and micronutrient reple- Shen Protocol. You have heard me probably in the past recommend that for most was people. I think that a good multivitamin and mineral complex is a good idea and in the past the one that I've I've recommended ended. The most has been the thorn It's called the Thorne multivitamin elite that's an am formula two PM formula. And what I like about it is. It has a few key characteristics that I look for in a multivitamin now I do not think you have to take thorns. There are other good brands out. There are recently interviewed. YUDA MIRA and Jayson Colton for example and all link to that podcast in the show notes because we actually get into micronutrient and and a competition of certain components of the different vitamins. And why it's important to to make sure your timing and the way you mix yourself moments is important but the things I look for the key characteristics six. I look for in a multivitamin or a that. It has vitamin D at also has vitamin K in an preferably has vitamin K. One and K two. Most multivitamins will use only K.. One one but K.. Two is crucial for proper calcium metabolism. The other thing that I look for is a natural form of folate instead of full lic acid because most most the population or a large part of the population based on their MTA Jaffar genetic status can't really properly convert full acid to full late. So what you you WANNA look for on. The label of Your Multivitamin is natural full eight. That usually marked as five MT H F Metal Tetra Hydrofoil late instead of folic acid. Said when I look at the vitamin B twelve I look for not cyanogen Cabalanasian boy. It's called Methyl Kabala. That has a far better. Absorption rate the other thing I look for our any type of added in that might make that multivitamin more effective so for example one of the reasons that I have have recommended. The foreign multivitamin in the past is it has things in it for the morning dose that help with Wakefulness like green tea. Phytosomal and then things in the evening saying that help with relaxed like plant extracts from Magnolia and Philodendron which helped to decrease nighttime levels of Cortisol and also balanced. DHEA levels right. So those are the main thing is is is a good form of vitamin K natural form of full late and then also other things that can help in terms of the way that the am dose and the PM Liam goes to structured and based on your body's Circadian Rhythm and your Nutrient Needs. It's pretty common to need. If you're taking a multivitamin to choose a multivitamin that has a double daily dose one. Am One PM. And for your Multivitamin I recommend you take that with food. That being said. I'm not currently using the thorn multivitamin because I am using instead an organ complex so I'm experimenting right now and have been feeling very good with this for the past eight weeks. Using Nature's multivitamin which is organ meats. So when I'm at home I eat a largely knows the tale based Diet that includes a lot of like liver and heart and I actually have kidney upstairs marinating right now. That I'm going to to dredge some egg Yolk and and put some almond flour on and Saute up for my family tonight in some border her. But what I've been using our the organ complexes other there's two different companies that make good organ complex. So I'm a fan of the company Paleo Valley and also the company ancestral supplements so the one. I'm using right. Now is from ancestral supplements. It's a blend of a grass-fed liver grasp aspect heart. grass-fed Kidney. Grasp pancreas and grass-fed spleen all from freeze dried new-zealand grass-fed beef now. A Good Oregon Complex is giving you pretty much. Everything going to get into Multivitamin bioavailable hime iron selenium enzymes COENZYME Q ten Vitamin B twelve complex complex good spectrum of fat soluble vitamins. So for your free basic daily needs. That is what I recommend would be an organ complex or a multivitamin in complex and those would be taken with food and very similar to how I do. If I'm doing a multivitamin my dose with breakfast and my dose with dinner. The Sam doing with the organ organ. Meats is a dose with breakfast and dose with dinner. And I skip that it went into the organ meats. I skip that if I'm actually eating organ meats liver or or kidney especially when I travel. I'm not doing that. So that would be the first part of just your basic daily needs to be a multivitamin or an organ complex lex again for the Multivitamin Thorne I also like the stuff that MIRA and Jayson cult and make at Colton nutrition and there are others out there like on. It has a good multivitamin Let me think about another company. Standard process is a good company. Look for designs for health. They also have a fantastic multi so those are the basic as far as the Multivitamin or you do the organ complex instead from ancestral supplements or from Paleo Valley. Now the other thing I I used for my basic nutrient replete for me and this comes down to personalization is based on genetics. And that's good Thiam. I use glutathione on a daily basis. ACIS because if you go back and listen to any of my podcasts on DNA analysis. I heavy low level of the genetic factors necessary for my own endogenous glutathione production election and many other people can benefit from good if I owned because of its potency. As an antioxidant people who travel a lot especially on airplanes people were exposed to a lot of industrial pollutants people exposed to a lot of even like dirty electricity Wi fi it cetera. I think glutathione is a good idea. Even if you haven't been genetically genetically tested and found for your levels to be low what I use for good Afyon is lightest Somo form of Glutathione because oral defiance supplementation is notoriously tortuously poorly absorbed. So what I use is one called. It's made becca called Alms Bio Lincoln. The show notes but that good Athenian also so has to really good forms of support for the Michael Kandari in it co Q.. Ten and P Q so it's a it's a sub lingual bland. It tastes like an orange cream goal to really good so when I wake up in the morning and or want to wake up in the morning winner having my breakfast which because I do. Intermittent fasting is typically around nine. Thirty a your ten. Am I make my breakfast and with my breakfast which is often a smoothie because it's easy for me to have a smoothie while I'm going through my morning emails. I do the Oregon complex and I do the almost bio Gouda Thiam so those are the two main things I would classify as my basic nutrient replacing would be organ meats or Multivitamin. And then like Homo Gouda Thiam so those are the two that I currently take. And that's how I time them now next I get into the realm or I want to get into the realm of energy. Like what do I take for energy. As far as like nutro picks smart drugs or just general overall energy the two basic things I use for that number one is something that I think. Everybody a specially Vegetarians vegans. But I think everybody would benefit from this due to its ability to not only promote lean body mass but also support cognitive function support. Power output increased work capacity support. Physical endurance insist with maintaining hydration within the cells. A lot of benefits of this one that would be creating. I take creating very simple. I don't go with any fancy form. Just basic basic creating monohydrate. I currently use this stuff by Thorne but basically I use a creating on hydrate. The form is called Chrea pure so a lot of supplement manufacturers. They will use a specific form of creating. And if you're looking at your supplement label of creating I think crap your is the best. It's an easy to mix highly the research form of creating found to be very bioavailable and it's just micronized creatine monohydrate now. The thing to remember is that even though the dosage for creatine for just about everybody is five grams a day you can only absorb a maximum of about two and a half grams at time. So this means means that if you're using creating you can take similar to your multivitamin or organ complex a half dose in the morning and a half dozen the evening if you take it all at once that's your only gonNA absorb at maximum half of it. Okay and and I just add that to my morning smoothie that's how I get my creatine so that's the first thing that I do for energy and then I also tend to use some kind of a pick me up a lot of times. I'll take this in the morning and sometimes I'll use something like this this in the mid afternoon I'm a fast. Caffeine Oxidizer Fast Oxidizer in general. That's based on a certain enzyme. Pathway called the the P four fifty pathway I I just have higher than normal levels meaning I can take a neutral BEC- or caffeine complex even in the afternoon and it doesn't disrupt my sleep at all. Some people are a little different for example. Slow coffee oxidises. which would even show up on like a twenty-three genetic analysis they are not going to process this stuff quite as quickly and one avoid loyd anything like a smart drug or a neutral or even a cup of coffee in the afternoon but the two smart drug ish type of compounds or real you'd call them new tropic natural cognitive enhancer compounds that I currently take and having my pantry one would be something called? Tian Shi Tian Shi. This this one is more of a Chinese approach. It's a it's a traditional Chinese medicine. Chinese adapted genyk blend approach. It is a blend and a whole host of different nutrients from its been posting to Gingko Biloba stragglers. It's got like thirty different different wild crafted Chinese herbs in now as you may have heard on my recent podcast. There's a big issue in the attic and Chinese medicinal supplement industry right now now with with contamination and with iron or with With liver toxicity. And so you do want to be careful that you get stuff that that is vouch for or that is organic or wild crafted. This Tian Shi. I will vouch for. It's it's been a staple in myself pantry. For like seven years I've interviewed view. The Guy. Formulates it twice. He's a traditional Chinese. Medicinal Medicine Practice Practitioner. He's at he's in her biologist. His name's Roger Drummer and a link to my podcast. Aso's with him about Tian Shi. We deep dive on in the show notes. But that's one of the compounds that I will take and that one for any of these energy compounds is either mid morning or mid afternoon and these type of things are best on an empty stomach on an empty stomach so Tian she is one. Interestingly I was just reading a book by Dr Daniel Ayman Dr Daniel aim and has a fantastic new book about the brain. A on me right now and I don't remember the title Doctor Tenuous Ayman's new book and most of the ingredients and Tian Shi are in that book as things recommended for. TBI for concussion for maintaining cognition with aging for are shutting down brain inflammation etc.. It's very good blend. The other one that'll us go back and forth between these two is made by the company company Neuro Hacker collective and has called Kuala quality of mind. I use the caffeine free version of your mind and again. We're talking about redundancy and supplements is this. This is a perfect example of that because I have a Nice Piping Hot Cup of coffee every morning. So why would I want caffeine minute tropic. When I'm already getting in my cup of Coffee Offi instead Kuala mine in the caffeine free version again is the one that I use? It's just a blend of everything from COPA to Rodeo La to artichoke leaf extract extract. Basically anything you'd find most of the popular neutral pick supplements out there are in this but it's well formulated in that. It has things like minerals does in it choline in it The things that would naturally get turned over at higher rates when your brain is working faster this has in it so you don't get that notorious post neutral it crash that a lot of these more poorly formulated supplements give to you. So the two in my pants are quality. Mind Caffeine free and then Tian She. Now the only other thing that I will occasionally use is psychedelics meaning I will use a micro dose of Silla Simon or a Microsoft. LSD and this would just be once every three to four days or so because any compound like that can really turnover your five. HDP levels quite heavily can result in some neurotransmitter depletion. And if you use that kind of stuff on a daily basis but I do use on occasion microdosing as well and on days where I use Microsoft. I don't use Tian Shi your quality of mine. That's it's just too much and let's face it. Everything from psychedelic to quality minor. Tian Shi. These are pretty expensive supplements so I don't take them unless I have to take but I do use the quality mind. The Tian Shi and those I would classify as energy component of my supplementation program. In addition to like I mentioned earlier Creating Hey a one erupt today show to tell you about really my biggest treat to myself in the morning wandering downstairs having my coffee maybe getting a little bit of stretching in taking my morning who and and finally going down to my basement and getting into my clear light sauna and I just do like flow Yoga for like twenty or thirty minutes and I sprinkle essential oils in there I turn on the chromotherapy function usually Bay of myself and green or blue light in the morning. If I mean they're in the evening I bathe myself Red Light I sweat I D- Dry Skin brushing and other. Woo Woo stuff. Sometimes my wife and I go in there at night and we read books and we go upstairs and we take a shower getting bad and we sleep like babies. 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So next we get into a bludger management bludger management which I think is kind of synonymous with fat loss just because I think a healthier approach to fat loss rather than like a federal and Cayenne and green tea extract and all these things kind of give you sweat and make a little uncomfortable. I think it goes are pretty good for pre workout. especially if you're really wanting to amp up fat loss rates but the only fat loss supplement I take is Is Basically blecher management excellent tools. meaning that if I can control my blood glucose it's that much more likely that I'm going to get less sugar converted into triglycerides and stored away in Adipose adipose tissue. I'm a big fan of using blood. Sugar management type of supplement either. A before my most carbohydrate rich meal of the day which is always going to be dinner. Because I don't have any carbs the entire day until dinnertime. It just keeps my body fat burning mode the entire day and then at dinnertime I can have my carbs and those get socked walked away as muscle and liver glycogen to be used for the next day's workout but also use fat loss upland forest prior to Coulter re-genesis like before a cold bath or cold soak or cold water swim because it can amplify the conversion of white adipose tissue to Brown fat metabolic ugly active Brown fat. So the one that I use is made by my own company Kion Kion lean which is a blend of Wild Bitter Melon Ellen extract and Rock Lotus extract. So both of those can support really good blood. Sugar Management and Glucose Metabolism and healthy response to insulin. The other cool thing about wild bitter melon extract is an amp K.. activator so it activates the same cellular machinery pathways to see like fasting or exercise does so that is my preferred fat loss management tool but again timing is important so again I like to use any type of bludger management control formula prior to Colt them. RE-GENESIS USCIS or prior to my most carbohydrate rich meal the day which for me is dinner. Okay next week get into recovery. There are three things that I take to enhance recovery. But I do not take these right after an exercise session because anything that accelerates recovery oftens acting as an antioxidant and you actually don't want a shutdown inflammation in immediate post workouts scenario meaning any type of antioxidant rich formula. You should save for at least two hours after your exercise session has finished so because of that I don't time time any of these Couple of compounds. I'm going to tell you that a use for recovery right after my exercise session instead I will take them at a separate time of day so number. One is fish fish oil As I alluded to earlier the Omega six to a mega three ratio. Even you know a healthy eater. Such as Paleo Diet eaters who are having bacon and Avocado and eggs as in meat and seeds and nuts. The Omega six to a mega three ratio is way out of whack. Furthermore based on a recent massive meta-analysis analysis on the benefits of marine oils for cardiovascular function. I'm a huge fan of this also just for for general heart health. But I take an Omega. Three fatty acids take take fish oil. I take a pretty decent amount official. I take about eight grams a day which is nowhere near what you know the megadose of twenty to forty grams. That a guy like Charles pollock L. A.. Quinn may he rest in peace would have recommended But it is a little bit higher than the one to two grams of most people take and I test my blood in biomarkers on a quarterly basis. My Omega three fatty acid indexes deller in terms of my omega three fatty acid ratio and my overall amount of Omega threes. He's the one that I use right now for. Fish oil is called super essentials. It's not the only good fish oil. Nordic naturals has a great fish. Oil Carlson's is a very good fish. Oil Thorn has a great fish oil. But the reason that I like the super essentials and us about eight capsules of that with breakfast because is and again this is a timing thing. Ideally the Fat Bay supplement like that should be taken with a meal is because the EPA to d h ratio is really good. It's a one to two one. EPA TO DHA ratio they add extra Dha to it and then they add some of these plant essential oils that are also very important particularly absolutely. They have a boring oil in there. mixed takover all of vitamin E. from plant based source and then some plant FIDO's Daryl's barrels as well as asked as anthon to keep the fish oil from being oxidized. Now I still as everyone should keep my fish oil in the refrigerator. So that it can't be oxidized oxidized by heat but I like the idea of official having added antioxidant to keep the fish oil from getting ranted such as Tokyo trion. All's to cough roles roles from vitamin E. Asses Anthon etc and the marine based oil or or the plant based oil that they add to this as well makes it more of a full spectrum Fatty acid profile. So the one that I use a super central's again thorns good. Nordic naturals is good. Carlson's is good and I take that in the morning with breakfast. The other recovery supplement that I use that I would put into the category of managing and natural inflammatory response is a flex is the key on flex so that one you may have heard me to a recent podcast on where I take a deep dive into the ingredients of it. I believe it's episode four zero six. If you we go to Ben Gittleson DOT com slash four six a whole recovery podcast special that we did. But it's a blend of tomorrow sack ride's not curcumin. But tomorrow sack rides which I think are better absorbed than cumin and act far more quickly and then it's also got an IRA vedic component called Hari Taki which has some real unique unique joint health benefits for joint function and then the final component that approach the Olympic enzymes and protease enzymes to break down some of the proteins in your bloodstream. mm-hmm after you've exercised the other cool thing about that is it can double up in a pinch as a digestive enzyme kion flex can because if you take it when you consume a protein-rich meal all it can help out with some of the breakdowns of those proteins in so it can be something that you consume before stake as well if you'd like so kion flexes the other component of my recovery protocol. Oh to call. And then the final the final part of me for recovery that would also fall into the performance. Bandwagon is take essential amino acids many people people use Collagen. Many people use Collagen peptides. I think essential amino acids when it comes to maintaining muscle building muscle or assisting with recovery. We are far superior way superior than branch chain Amino Acids which are essentially just a boatload of Lucina Ice Luccin dowling that can create some insulin dysregulation regulation and spike blood. Sugar on a big fan of getting all nine essential amino acids a trip to fan lysine methionine dowling loosing Isola- scene three inning and phenylalanine. Because you've got a lot of neurotransmitter precursors you can sleep better. You can take these even if you're in a fasted state without an insulin spike taking up to maintain muscle for a facet workout. How do I time them? I like to take ten to twenty grams pre or post workout because the research on amino acids show that when you work out with high blood levels of amino acids it is superior in the reason that I take them post workout. If I haven't had a meal prior to my big big hard work out of the day. I know my blood amino acids are not going to be that high. So we'll use something like Kiana minnows to get my blood levels of amino acids high before actually go and do my workout but again the amino acids or something I will time pre or post workout ten to twenty grams and the main things that I use those foreign only muscle recovery but muscle maintenance. They can also be used to reduce appetite cravings That can be used to support cognition because of the neurotransmitter effect. They're also very good for the immune fiction and be immune system system for guts probably. Why it's it's one of our top selling supplements at kion because it's like a shotgun for just about everything so essential amino acids are kind of like the third of my recovery wheel in addition to the fish oil and the flex? Okay so next we turn to to the last two sections supplement for my gut and my sleep so for the gut again. This this is where customization to your unique niks scenario is important. Because I personally if there's one area of my body I have tended have issues with due to everything from you. Know Parasite and yeast and fungus infections from me going all over the globe swimming in dirty water in braces and Thailand India and Vietnam for over a decade. I was doing ironman triathlons and all these dirty dirty bodies of water to just general travel. Airplane toilets airplane bathrooms or airport bathrooms. You know there's just basically a host of issues shoes I get exposed to that. Really do a number of my gut and me being raised on a traditional western Diet. Probably didn't help much either. So what I do for my gut. The first thing I do is I take colostrum every morning Colossians best on an empty stomach. When you take it you should break? Open the capsules or to open the capsules and let them sit in your mouth for for a little while because the enzymes in your mouth will help to make the colostrum or bioavailable and activate a lot of the growth factors in the classroom. That can get then. Go forward and help out your immune Dan System so colostrum is basically going to supply you with cytokines. which are the messengers to help your immune system cells communicate provide you with lactoferrin which assists with iron absorption which is really crucial for athletes? And it's also a very big part of your immune defense system and the healing process for your gut. It's got every Immunoglobulin Bula in it. I I di Di. Gm these are amazing for not only supporting the immune system but also helping the gut. Especially you've had things like leaky gut mold mycotoxin anything like that. IMMUNOGLOBULINS are fantastic for that. And then the final thing find colostrum are poly peptides which which are immune system regulators that encourage the growth of white blood cells. Right so you have a low white blood cell count. This can be helpful and they also help to defend against oxidative stress and support brain health. Colostrum has also been shown like for athletes before they do a workout in the hot weather to reduce gut permeability. That's caused by heavy. Exercise is and it can also improve functions of Gut permeability in in terms of keeping you from having leaky gut in anybody. Okay so I take callosum for my gut the way I do it is. I'll take a dose in the morning and if I'm traveling where I know my immune system is exposed even more salen? I take a dose in the morning and in the evening and colostrum is going to be best again on an empty stomach. Return to the scenario. Don't just pop all your pills with your morning smoothie time say getting the most bang for your buck out of what you do take now the next thing that I do is I take digestive enzymes. I take digestive enzymes with my meals. Not only a because as has an athlete as an exercise enthusiast. I'm eating in many cases. Like four thousand plus calories a day so I need that digestive enzyme support but in this returns to the aging component as you age your ability to be able to digest proteins and fats tends to decrease and so having that support is helpful. I just feel better as far as my the energy levels fatigue my poops digestive function overall. If I'm using digestive enzymes so what I use a stack from the company by optimize irs. I've had yeah these guys on my podcast before and it's very simple. They've won Digestive enzyme formula called Mass Ziming's. That's five different kinds of proteus. I'd take mass anytime consuming protein so anytime I've got a protein-rich meal weather. I'm traveling whether I'm at home. I pop four of these mass symes. Tell me digest proteins. Now if it's a fat rich meal such as my morning smoothie or my lunch with all the sardines and Avocados or anchovies mackerel or hairiness in her. You know some seeds and nuts all these different things that are fat based I also take different supplements from by optimize that was designed to breakdown. Fat and that one's called hold Capex K. A. P. X.. I also have an interview on on that one a link to the show notes Ben Greenfield tennis dot com slash supplements podcast but the CAPEX tax again. That's with fats so again when you have these supplements it's not like you're taking the supplements every single meal. But I'll take the mass of the protein-rich meal and then I'll take the CAPEX with the fat rich meal and if it's something like dinner which a lot of times are a lot of proteins and fats I'll just pop four mass symes than for me. It's two of the CAPEX. That's might dosage so it's four mass and to the Capex the other supplement from by optimizing that I have is called Gluten Guardian which is basically just an enzyme enzyme called pep. Today's pet today breaks down gluten. I don't eat a lot of gluten. I don't do a lot of wheat but when I do even if it's my wife. Slow fermented sour dough bread which admittedly Eh has a lot of the gluten deactivated because that's the fermentation process. Does that breaks down a lot of the gluten and the digestive issues such as fighting acids and trips and those tend to go away. Way If you're firm ending a grain however I go out to eat I go to steakhouses I got business meetings and a lot of times at breadbasket comes out and I'm I'm a human being. I WANNA I wanNA grab that salted butter that they bring out with a sour dough bread or pretzels. Six at the steakhouse and punish a little bit of that. I sometimes want to have like gotTa rap if I'm traveling filled with all sorts of goodness but another rap has gluten in it very simple. I pop four the gluten guardian anytime that I am consuming in gluten and that helps out with the with the gluten component. Okay and again. That's not something you use all the time that's up on my pull out one or two times a week when which would be the time the amount of time that I've actually have gluten okay and then the The the last few things do for my gut is the other thing that I take at least once per day was designed to help to heal the gut from the ravages of glyphosate. Now even though I eat organic there's a lot of glyphosate contamination and Tom Nation in many foods not only organic produce can be contaminated with glyphosate restaurant a lot of times. I don't know. And so there is is this supplement called Ion biomet used to be called restore and they changed their name recently to ion I o n was developed by my friend. Dr Zack Bush. A ton of different research exists on this supplements basically lignite. Lignite acts kind of like colostrum to strengthen the tight junctions and your gut lining but it specifically was designed to help to protect your gut against glyphosate especially if you're in the US and concern about the amount of glyphosate used on the crops over here. There's is when my kids use. Also I take a shot of this at least once a day and it's best timed before meal especially before a meal for what you're concerned about glyphosate that exposure they have little travel versions to liquid and they also have like big old at home bottles that you can keep in your fridge. I use that as well for the gut. The last asked a couple of things I do for the gut would be take a probiotic if I am traveling because I don't eat a lot of fermented foods or at least not as many fermented foods when I travels do at home home. Oh Miami so and Tampa Bay and Natto and Kimchi and Sauerkraut and you know Some homemade yogurt and wonderful forms of probiotics. But when I'm traveling Avelino have as many probiotics are great for the immune system The specific probiotic that I use pomegranate extract in it which is wonderful for helping your gut microbes to produce something something called Euro. Listen a which is a longevity enhancing compound and it also has the L. Root Awry R. E. U. T. R.. Aw I form of bacteria in it. which in and of itself is wonderful for for oxytocin for general wellness for for for hair health for skin health taunt of different benefits to that one? You may have heard me talk in the past about Dr William Davis's homemade coconut yogurt recipe. Where you take elroy Turi Alright capsules from Amazon for example you blend in with coconut milk and you dehydrate it for one hundred degrees or put in the oven for about one hundred degrees and create your own homemade yogurt to get that concentrated L. Ruder. I well if you didn't want go through all those steps this seed probiotic in my opinion the best formulated probiotic out there. And that's the one that I use for my probiotic. Take three of those and those can be on an empty stomach or they can be on. A full stomach. Doesn't matter I take mine when I take my colostrum because I like to get the probiotics colostrum in my system simultaneously giving my gut some love right when I wake up. And or at the end of the day K.. And in the last thing that I do for my immune system would be an anti parasitic blend And it also has antifungal and antibacterial activity and that's Oregano. Oregano contain something car VAC role. which really helps to support healthy immune response but it's fantastic as an herbal remedy for for parasites lights yeast fungus etc.? I used to only take that when I just like the on airplanes or in areas where I needed Assim Yoon support now. I just take it as daily tonic. I do it is wake up. I have this big glass mason jar of water and in that water I add a couple of dropper foles of the oil of Oregano and just kind of cleans out my system at the beginning of the day. So see regular for that and I'll put a link to all the brands and stuff that that I use in the show notes at Benji Venice dot com slash supplements. podcast okay. So we've covered what I do for my basic nutrition right multivitamin adamant organ meats. I'm a glutathione my energy would be the creating and then some kind of neutral back like Tian for my fat loss and bludger management. I use the key on lean. Lean for a US. The super central's fish oil. The KINO's kion flux for my gut I got my colostrum. Enzymes Ion Biomass Mike probiotic and my Oregano and finally their sleep. So for sleep. Basically there there's just a few things I do is essentially kind of like three staples that I take before sleep number one is I absolutely love. CBD FOR SLEEP. Now you need a pretty hefty dosage most of the time starting dosage for sleep is between about forty forty to one hundred milligrams smaller doses of CDs such as five. Ten milligrams are great for controlling stress or even improving awakeness and alertness during the day but larger doses are wonderful for sleep. There's a lot of brands a CD out there. I know the the wide world of CBD can be dizzying These are the only brands that are a good. But the three I have a round R Thorne Thorne has a really good one called and then there's a couple of element health that has a really powerful full spectrum from CBD liquid that you want to put in your mouth and hold for about one to two minutes kind of like that Glutathione. I was telling you about to get better. Absorption when you're bypassing digestion just absorbing it straight to the mucosal member in the mouth and then the other one is bio. CBD which kind of blends CBD with some other Ir Vetik formulas that help you to relax so those are three forms of CBD. I'm not particular on any I just happen to have all three around but thorns hemp elemental. CBD and BIOS are the three that I tend to use the most and again only before sleep usually in a dose of about fifty to a hundred milligrams. The other thing that I use for sleep is make knees. EUM and magnesium is wonderful as relaxed in a lot of people due to the mineral soil. Depletion issues I was talking about earlier or the activity levels. They're deficient in in magnesium I recently interviewed a doctor McCulloch. And although this podcast. I think we'll come out before my podcast with him. We actually had a big discussion about having medium can also also protect your cells from the calcium influx that occurs in response to exposure to things like five g and Wi fi en- dirty electricity which which affects the calcium halcion channels on your cells to cause an influx of calcium. Well magnesium can balance that out so it also of course helps you to relax before bed if you take it before bed. Your your bowel movements are easier the next day. I use a brand by jigsaw health. It's called MEG s rt meg S Rt.. What's called Magnesium Mallet which is very well absorbed magnesium malate and so I take four of those before I get a better night of that MEG S Rt.. If I'm traveling tend to get a little bit more constipated when I travel when I travel like double that I take eight tablets of magnesium because I'm also usually a little more stress out when I travel and it just really that along with the CD really helped me to relax before bed now. The other thing that I have that I found to be useful for a a lot of people is all wake up sometimes like around two or three o'clock in the morning and I like to have something on my bedside helps me get back to sleep and specifically has some kind of inhibitory neurotransmitter in it. Tell me get back to sleep when I wake up to that that I like for that. One is made by company called called quicksilver scientific. It's called life call. It's this tasty little spray squirt it in your mouth when you wake up. I do about four or five squirts hold my mouth and I just kinda low. Oh myself back to sleep within about five ten minutes after I use that one's called Light Bo. Calm I fluctuate between that and this other one called sleep. Remedy this in this one made by Dr Kirk Parsley. I've interviewed him on my show about the formula he designed for hard-charging Navy Seals to get to sleep faster at night. I find it works pretty well if I'm using the CD in the magnesium. I can fall asleep pretty well but if I wake up I will use this leap remedy or this light. BOCOM help myself get back to sleep now when I'm traveling because again I'm more amped up when I'm traveling. There's more like Wi fi in the hotel room getting exposed to more blue light at night. I'm just not in my element. I actually will take that stuff before I go to sleep and then I also have next to my bedside. Should I wake up in the middle of the night or later on so it was like my three three sleep staples would be the magnesium the CBD and then some kind of inhibitory neurotransmitter precursor specifically something leipold calm or sleep remedy. Okay and those those are really the biggest staples of my supplementation program. That might seem like a lot. But let's let's let's count as one two three four five six seven eight nine ten eleven twelve thirteen fourteen physios about sixteen different things that I use and that might seem like a a lot of people a lot of these longevity enthusiasts that I've interviewed you know you read their books. They're taking like a hundred different supplements. I think what I've just described works pretty pretty well for me. That's not to say there's not some other things that I have experimented with and this is also what I wanna fill you in on because I get questions like what about that. One thing. He did a podcast on that. One time you still taking that and I put all that stuff into the category things. I experiment with that may or may not have stuck like everything I just talked to you about. These are things that have stuck for me that I've just found to be a hell. Yes for me but then there are other things that I'm currently in experimentation phase with admittedly one example of that would be peptides right. You've talk about peptides. A Lot. Like BBC One fifty seven or Tessa morale in for fat loss muscle gain BBC. One fifty-seven for implication I have begun to use peptides over the past year and a year might seem a long time but I can't say that they're one of those things that like the stuff that just went through. It's just like a coverall recommendation. Yeah everybody should be using these. I've I've successfully used them and I I think the best way to go about putting together a peptide protocol. If you're interested in peptides easy go to the website for the International Peptide Society which I think is Peptide Society Dot Org Org. I believe and you find physician near you and your geographic area preferably or somebody who you can phone or skype console with who can look at your blood biomarkers workers your genetic data etc and put together a peptide protocol. That is customized to you. Don't go to some random Chinese website and grab much peptides Yup tides. I don think that's a good way to go but peptides I'm not opposed to. I just think that those should be almost considered closer medication or something to do with the supervision of of a physician because they're extremely targeted very powerful work extremely well. By targeting specific cell receptors laser like fashion but Proceed with album physician on those another one. I I would say I'm experimenting right. Now is C. Sixty C. Sixty. I did a podcast with Ian Mitchell about not see sixty and it's an antioxidant. That's almost three hundred times stronger than vitamin C has anticancer effects. According to in Dan Mitchell when I interviewed him helps counteract the effect of damaging free radicals on the body can have a little bit of an anti aging effect for for wrinkles can have a little a bit of a support for the detoxification pathways in the liver. It's impressive the research that I've seen on it reduces all cause mortality in rodent models And Dan so I've been having again because that's more of a fat bay supplement. I've been having a shot of that with my smoothie in the morning and haven't done a lot of self quantification haven't done a lot of blood testing yet on that one. But that's another perfect example in addition of peptides of something. I'm currently experimenting with but again might not be perfect pervy for everybody and it's not when I can say is like a staple of my routine yet but that's another example of something that you know that I have around that I that I am using right now and then sometimes people will send me stuff in the mail. Different supplement manufacturers will mean to try something how ensure there's always something my pantry. I'm kind of experimenting with but a what I just laid out for. You is my current protocol. What I'm currently taking? How time it how I go about doing it? Why treated read it scientifically rather just popping everything willy? Nilly with breakfast and and that's what it looks like so hopefully this kind of kind of gives you a little good of a glimpse into the question. I'm I'm asked quite often. You know what supplements do you take etcetera etcetera. And that is exactly how I do it right now so I may have opened the Pandora's box in terms of generating a lot of questions about this stuff and so I will. I'll review any questions or comments that y'all have if you go to Ben Greenfield thinness dot com slash supplements podcast. I'll link to everything I've talked about as far as the research on why to take supplements and some interesting articles as well as some of the podcast that I just talked about Dr Daniel Ayman's new book all I'll put links to all that stuff in the show notes for you to review in my new book. Boundless which is at Boundless Book Dot Com. I also have some really really big sections on like testing your blood biomarkers to figure out. What's right for you how to interpret your genetics? Next to know what type of Diet or supplementation program is right for you. I kinda wrote boundless to be a book that that gives you a fish just kind of teaches you how to fish so if you get the book it'll it'll be a really good resource for you as well as far as answering. What Diet should I beyond what supplementation program should be on? Was this supplement. Do what does that peptide do like. I've got a lot of good info in there as far as self quantification and more of a precision approach to you supplementation foods as well. Okay well those are the biggies. I got through everything that I wanted to get for with you guys and you know what like ten minutes ago. My power came back on her way so now I can go i. I don't know said my sauna. Thank you so much for listening and I hope this has been helpful for you. I know yes. They'll be a few people comment. Oh Ben you just made a podcast to be a supplement. Show for kion or something like that. That's not the case. I I literally get so many questions about this stuff what I really wanted to do. Who was just give you guys a glimpse into what I'm doing what my own routine is and And I hope it's helpful. I really do I. I do believe that supplements are beneficial. And if used properly are great I think improperly timed improperly sourced sourced improperly. They can be a total waste of money. Create expensive urine or worse yet create neurotransmitter issues gut issues fouts vitamin toxicity issues etc.. So just be careful. Careful know what you're doing if you go to Ben Greenfield coaching DOT com. You can always hire me to do a little supplement console with you twenty minute calls sixty minute calls. I write out training plans or right out nutrition plans all that too at Benadryl. COACHING DOT COM on a link to all this stuff go to the show notes again. Ben Greenfield Dennis Dot com slash supplements. podcast where you can also leave your questions that I will look over so thanks for listening in and until next time I'm been greenfield field. Sign out from Ben GREENFIELD FITNESS DOT com. Thanks for listening to today's show. You can grab all the show notes. The resources pretty much everything that I mentioned or at Ben Greenfield fitness dot 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. Plenty more please. Also know all the links all the Promo code is that I mentioned during this in every episode helped to make this podcast happened 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 and the show notes use the Promo Code generate because that helps to float this thing and keep it coming to you each and every week

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Biohacking India: Sleep, Jet Lag, Hidden Environmental Killers, Air Pollution, Antiviral Tips, Eating For Longevity & Much More!

Ben Greenfield Fitness

2:20:46 hr | 9 months ago

Biohacking India: Sleep, Jet Lag, Hidden Environmental Killers, Air Pollution, Antiviral Tips, Eating For Longevity & Much More!

"On this episode of the Ben Greenfield Fitness. Podcast is Avi consistently invest yourself into that? Because you don't see an immediate you got this. Big fireable chock full of bacteria and slowly making its way through the gut and just painting entire inside of that host. The number one thing that I did reduce my blood glucose the entire day all their reduced originally was help performance nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield. Welcome to the show. Man Man would a crazy past couple of weeks. It's been with the virus going around. I actually do not unlike the plethora of podcast that seemed to be streaming about the Internet's have a podcast episode today for you about Corona virus. Although I have been doing some panels some articles some guest podcasts at Sarah and been keeping track of that all for you over at Ben. Greenfield FITNESS DOT com slash virus. Qa where? I have a helpful. Google doc that I've been kind of assimilating for you if you want to keep track of all that but Less I left. I exhaust you with more talk about Corona virus because again I've been at that document at Ben Greenfield fitness dot com slash virus. Qa as well as on my twitter feed primarily at twitter dot com slash. Ben Greenfield been pushing as much helpful information as possible In today's episode. I want to instead focus on what I got up to during my recent trip to India where fortunately I came back safely and managed to get back into the US before any of the travel was quarantined. And I was able to take part in some fantastic. Qna's and panels over there and the one that you're going to hear today is one of the better ones so we spent over two hours not only replying to really educated and informed questions from the audience about biohacking sleep fitness beauty symmetry jetlag etc. But then we also did a panel and the two gentlemen who you will hear along with me on this panel are Jag Chima and Kris. Gethin two guys who actually toward India with and we did a panel in both Delhi. Which you're about to hear and then also panel in Mubarak and was recovered. A bunch of extra information and I'll also be releasing that episode for you soon But jag himself is an entrepreneur. He's investor. He's a big health and fitness personality. Who has done a lot in the health and fitness space particularly in Asia? Although he's based out of London and then Kris Gethin who you'll also here on this podcast. A new friend new acquaintance of mine former bodybuilder and editor of bodybuilding DOT com. Who was one of the best natural pro bodybuilders in existence and now he does a lot of personal training with Bollywood celebrities and billionaire businessmen and a lot of athletes. He has a whole chain of gyms as well over in India and so between Me and these two guys. We covered a ton of stuff. Everything that you're about to hear is going to be over at Ben. Greenfield finished dot com slash Delhi. Qa that's in case. You don't know how to spell that famous city in India de L. H. I. Qa so if you go to bed angry dot com slash Delhi Qa. You'll be able to get the robust show notes for everything that we discuss in today's show all right so in addition to that I have a very very cool announcement. We just launched at kion one of the most well researched proven supplements in existence for enhancing the health of your brain staving off muscle decline increasing testosterone boosting performance boosting power boosting muscle mass increasing heart health the list of benefits from this particular product. That we just launched. Its it's staggering. I've been using it for twenty years since my bodybuilding days and have been waiting for the perfect purist version of it to finally be available and it is now available and we've managed to get our hands on it and packages for you at kion so the supplement in case you haven't guessed it is creating but we have gone way beyond creating we've taken a special form of creatine monohydrate in a form called CRAP. Heure which has stringent manufacturing standards and very precise analytical control and use that to create the most efficacious creating. You're ever going to get your hands on. There's no loading necessary. There's no cycling necessary. You just launch right into this. You start taking five grams per day and it is amazing. It's the gold standard for creating. And if you combine this with Arcane economy knows especially if you're going after this from a performance and a recovery standpoint totally gangbusters total game changer. I don't think I can throw any other descriptive terms out there without a exhausting my vernacular so you get twenty percent of this brand new kion creating all you need to do is go to get kion dot com. That's get K. I. O. N. DOT COM. That's going to be twenty percent off of your first order with code. Bg F two zero. So it's the brand new kion creating look for at get. Kion DOT COM and use Code B G F two zero way different than any of the creative GonNa get out there and is this form of cree. Appear is just absolutely amazing. This podcast is also brought to you while you're in the performance and even the immune enhancement game by the organic by Red Juice. So not only does the red juice. Come Jam packed with Rishi and quarterbacks which are wonderful for your immune system which is especially relevant in these trying times But this stuff is basically a blood builder. It's a blood builder. So if you think about illegal performance enhancement with something like a wreath report and or the incredibly high amount of beet juice a lot of athletes especially altitude athletes will supplement with proud of competition. Organic Regius has all that and plenty more. And it's all certified organic to get a giant Mason Glass Jar nell gene bottle or whatever you decide to mix the stuff in that would normally cost you like twelve to fifteen bucks at your local organic cold press juicery and instead you get this stuff for pennies on the dollar with no juicing and no cleanup impure peace of mind because it is all certified organic. They do an incredible job with their supplements organic by and they're giving all of my listeners. A twenty percent discount. So you just go to organic fi dot com slash Ben Greenfield. That's organic with an I dot com slash Ben Greenfield and you will be off to the races of blood building an immune enhancement with the amazing organic by read. So check it out organically dot com slash Ben Greenfield and then get creating at get kion dot com art. Let's delve in again. All the shows are at Greenfield fitness dot com slash Delhi. Qa Da L. H. I. Q. I just three days ago and I was as hassle. You mazing here. Generosity hospitality friendliness. Everyone is just. It's absolutely amazing. I was quite Jerusalem. Stacks like Jay said somewhere but Is Great the food is wonderful. Been hunching lots and lots of spicy covers. The fuel amazing absolutely amazing And really That's that's a message of boundless Called Balance and the reason that boy is I wanted to the energy energy because I think that that is on the roof allowed issues these days not feeling the way that human body should feel throughout the day. How the energy that you want at your back end call throughout the day most people actually awal run through GM or they cannot leave at night where they count going in the morning without the USA simulants than not not that I personally appreciated giant. But this idea is that we should be able to using a combination of both ancestor wisdom in a Chinese. Racial Medicine medicine or practices. That are answers. Asian and combined with modern science Bio House novel molecules as I can do things like game or or a fat loss. By combining the two s smart way by doing Has now become to be known as biohacking. We can actually tap into a lot more energy than we. Most of us are currently walking around with. I Call as Being malice and it really comes down to a lot more than just say exercising and eating right hide a diet in my opinion on three from three angles number one. You have to care for your mind if your mind. So we're talking about optimizing your neurotransmitter balance talking about fixing this area that logging colored blood brain barrier making sure that is sound seated. Sleep well so you have the cognitive function engaging things in his zooming things that enhance neuro plasticity growth of neurons. You know ten inches of rain is is one kind of kind of almost like part are Soga the wheel to focus on next is the by a Lotta people focus on that but it is of course power strength speed endurance stamina you. I think of being down almost having to synonymous with a with a comic book character or a Superhero almost like being being the Batman of your body right that was like being credible holger flashing you one aspects of a life. Strang or street Steve Operate with good mobility flexibility. Go for a long period of time have decent strength speed being able to to throw a football around with your our guest Here Kate Football Round with your with your grandkids your ninety years old By our is important but of course must you have the central nervous system? The program here controller improperly. There are a lot of very fit. People who are not authorized to not have energy sheer function properly and in the third SOGA wheel leaving more neglected in addressing brain. You'll use skirt the soul. I something that I've come to such in the past. Few years developed a great appreciation for This spiritual disciplines fastened meditation Yoga Silence Solitude Prioritizing love in relationships engaging alive these disciplines that we see each lose them for areas where people around world disproportionately long periods on places like Sardinia and Korea and Okinawa. We also fine of Visits in these regions as well and I would say that that really we do have a lot of people assess shiny of me. All the physical fitness culture religion culture. We have people walking round outlined buys or not mice brains but that part is often. Just shrunken up in shrivel Opponent and really I mean I I gotTa tell you every single one. You could walk out of Your Day. Totally full knowledge. You Know Questions. Umass as well as easily address on his panel about the perfect diet for you in which supplements you should be taking. More specific goals in the exercise program is going issue by that. You want I gotTa tell you at the end of the road and You know other people reveal this matter. How perfect body develop matter? How quickly it memorized as or or debit cards. You will be. Until the that you'll never find true happiness and purpose in fulfillment until you also optimize your Syrup and care for your soul a win you blend by optimization or an opposition spiritual opposition altogether that is what I call being Ashley Boundless Energy you're backing call his. Don't get me wrong. I retired. I sounded like the past three days right but I also tap into not not just Sought was held will jet lag and engaging Circadian Rhythm Hughes like exercising morning eating at the time in time zone that the people were are eating breakfast lunch and dinner. Large amounts of natural light in the morning. But are you tired? Assery OUTTA tap into his own Appearances anybody for me. What's my purpose? My original empower people living more adventurous joyful fulfilling life until last night. I slept nine hours. Is I write three hours a night asleep when my eyes pop open in the morning to go out and empower people a little more adventurous joyful and fulfilling life? Not that purpose. Out of Edna morning even if I don't have enough sleep nutrients on board. I might need four breath. Physical Spiritual Simpson was your all these woven together anyhow bounce energy and your back and call whenever you want all day long and that would be balanced out. That's new book called. Boundless is out and We actually didn't bring your hobbies on angle or event but what I hope people down. There's you can get the book. Anywhere in world of he goes Owes DOT com slash book dash depository balanced dot com slash book dash depository there joining? Howard shameless plug. My Book Responsible. Person said it was. So that's easy house we can. We can go from That is when redeem deep down on us. Chris you've read the boundless releasing me about Eun House Furious like this is a book. This is huge like only would it be about fifty pounds overweight but his phenomenal book. I think Eddie in the Health Center as had pushes. You know it is like the Bible of It is phenomenal book It will take me a walter. You just come out of the more. You're version harass audio while you so they'll be easier for meter management long haul. Flights a phenomenal book. Just touching on mention here Means the boundless one hundred percent agreed we all even as a struggle to work like heck muscles dealt muscles people find it so much audited as sole muscles. You're hitting US. Most of you will put your hands up if I ask any of you. Who MEDITATES UNSURE Eagle is off to be her Distance on consistently invest into that. Because you'll see me euros hit. It's a long investment. You get out long-term resume because as we age that non see hopefully over one hundred years old with rain you know that cognitive function will slow little however if you have a worse like admission you so muscles in as a decline mess out. As as we've seen in these lose that helps people carry through so on potion ages of life in good health it was actually a blue zone. Hit inside that in year. Nineteen fifty now is no longer from because now we actually have the westernized has come in. We have a lot of vegetable oils. Adulterated Foods Like here You know I'M A. Dna has changed on a surroundings of change in our biohacking which then re described goes into extreme depth within armless shows how to control biohacking biology. Your ACURA environments. It hasn't changed. Environmental is just finding a way to stay ahead of the curve. 'cause we have the fundamental principles in rice alive hydration attrition arrest sleeper. Would covering a while. Can WE DO TO OPTIMIZE. What some people have. No right foot by DUNGS LOOK CAKE ICING. They just straight for the ultimate green. And all of these together you know Akos. You'll feel better more confidence. A how can we feel good inside because otherwise we're just GONNA get very frustrated when it doesn't get so good we will get frustrated. Thank you so you mentioned sleep. Is that missing component? Are they these days? Most people have heard of sleep hygiene Our regime and you're familiar with the concept of sleep. Hiring is basically evening under a different title but essentially. It is optimizing variables. That would help you to get the sleep that we know that he was knee. I'm talking about the basic concepts of Sleeping in a dark room sleeping with cool temperatures and not having a lot of noise rightly so so here he said right well light and temperature and silence or sleep but then once you get into our integrated that's why don't you get into the green how to implement that it becomes a matter of strategizing. How actually One-star here white right your sleep cycle. Your Circadian Rhythm Begins Way. You wake up when you wake up the amount of natural life that you are supposed to is your body's Cue to begin your Circadian Rhythm and if you're not getting large amounts of natural light during the day it's going to affect your sleep and your name sleep cycles later on in even now once you know that it can become as simple as you find the time when you wake up at some points between waking at noon. Go for twenty to thirty minute walk in the sunshine. Unfortunately many of us are working. Environments were in areas will be don't have access to be able to get more than someone. This is where things like biohacking common. So now forcibly bruce devices such as there's one called human charges and this is a small in your device that targets votto centers within your neural his to actually allow you get bright light in your ears as simulate. Sunlight Causes Acadian rhythm hue very similar looking in sunlight. There's another pair of glasses that you can wear a button on that actually produces online career is while you're working on your computer during the day that simulates with some. Why would you even if you're in your office unable to get out in the summer There are also forms of You know the sun bruises while the full spectrum light but it's it has far infrared red in your We know more XLII helpful collagen production on the skin. You itself over hormones You could get red light panels obviously putting your home that you can also use you. These life similarly sun rise right so when we're talking about sleep cycles in light even begins with as much natural light and as much simulation of natural as possible during the day you'll notice. I'm wearing glasses right now. He's glasses typically block the flavor as roost by Elliott and fluorescent lighting. Now in home I have removed all. Led and light bulbs and replace them with a bowl. Ashley replicates much more closely bowls Jim of sunlight out he also inestimable I'm not incandescent bulbs they sliding more energy they're far were natural rhythm and they don't cause type of retinal damage that's l. e. universals do another example would be. I'm working on on your monitor. Sunday's usually a laptop or or a or a large viewer monitor so I have a software. Iris is sold on. All computers. Iras does is reduces the blue light on the back lit led or the screen and also lowers. The amount of flavor is in the screen. So when I'm working on my computer during the day I R- software on it will actually make it so I'm not getting bombarded by unnatural light centrum during the day now this Zoff or haram Iras will also in for whatever areas world as soon as the sun has said it will ship Holds on the Blue Line out of that strain thus allowing you to engage in the second part of why we should be to decrease. You're not white. You're so sue later on today because as soon as the sun has set. You're buying from an evolutionary ancestoral. Sandpoint is equipped to deal with the large amounts of light that works those two malls gas stations grocery source headlights from cars. Backlit monitors Elliott wrestling our homes. So what more do is you want your environment so that you're slow ceres? Lil Blue Light in artificial light even so for example known software IRA software of but tonight when I go out to dinner. I will remove these classes replacing with a pair as more lane. Orange Red colored leads that war simulates I. It takes a you know a normal light. Mesa torchlight refiner Erland for the title of life. Our ancestors were gathered around in the evening because we know for many studies that blue light the artificial light suppresses the mel at home by the penny over. And so if you're looking at live then you're going to decrease the amount of melatonin bruce in you're going to manage the quality of your sleep cycles even in my bedroom in my master bathroom. I've used instead of regular internationals can also buy these rent in Nestles. Riceland live on the license bedroom or when I get a ninety eight. Pm Bathroom. I'm not getting bombarded by my body. Believes his son right telling morning instead? Everything is very kind of dim red and you feel as far less impressed in that type of scenario was much nationalized awesome during the day absence of that bright blue light even so so my Islamic upon that that's Zampbell of US knowing about proper sleep hygiene. Today's biohacking smart living and even tiny ancestral concepts like getting out into the sunlight to actually this into practice. So when we talk about that second proponent I discussed Coal Coal Engineer Hotel Room last night with a ladder up in the little thing by the door. Tweaking the air conditioner Results which is why one to sleep at because if you dial in your sleep temperature anywhere from six hundred nineteen degrees Celsius. He'd know the buys nervous system or hair. Enormous to repair occurs. Much much more ready during all sleep faster and you say see longer. You're sleeping in a cool environment. Is You have eaten a happy meal or you. Exercise anywhere closer than three hours prior to bedtime. We know your body's core temperatures elevated when you go to bed so what can you do about that? What I do is simple cold show before I go to bed at night if I'm in a hotel doesn't have air conditioning. Airbnb or owner doesn't have air conditioning or about exercise eating because I can use that to decrease or temperature at home. I sleep on a device called a chilly pad the chilly pad will circulate fifty five degrees. Fahrenheit whole water under my body during an entire night's sleep when I'm traveling. I'll be so happy on chilly paths. But there's a little hat. Nationally shown in research will decrease by a factor of three amount of time Falsely unnecessity wear a pair of wool or Easley socks when you event so you just wearing underwear minimal. Holy these socks on and it sounds counterintuitive. But by Cindy War on the feet it actually causes blood flow response that allows the rest of your by the cool you can also let cooling sheets the thread count that he's your body. Hula sleep and just a costly Carson. The actual temperature of ruining your season and how warm your body is actually hit the sack? So so that's another example Practically implement this up into our lives. We ask silence that third component. That well you know. When when I'm traveling I got phone your applause when I am sleeping. I put my iphone in airplane mode next my best. I apple sleep stream and slipstream will do is it will play noise that blocks out in ambient noise sirens people walking by in a in a hotel hallway etc in a drought that noise in urban. I leave Stanford University this research white noise before. Yeah white noise. Allah other sounds but in terms of their other forms round noise and pink noise and it turns out that if you listen to paint as falling asleep during asleep. That's the best one for optimizing how you stay asleep. Fall Asleep more quickly so at next year. Bedside and you something I sleep scoring and you play noise like things that actually drowns out addy sounded and pushes You WanNa take these next level. A your size Lieber Casey with headphones on. There's a pair of headphones Phone sleep poems. Are Soft earphones around your head Sleep on your side can actually play this from your phone wire on your bedside straight arrangement head is you. WanNa try out war sound while your sleep now knows those are those are just some examples of optimizing whites optimizing temperature off my silence and then there's one final component that. I don't think enough he will focus on when it comes to sleep and that safe that saved your at your bedroom should be to your by to your subconscious to your Chilean are rain. That wants to always sense. Danger is your bedroom is a place where you are sensing danger. That's going to keep you from falling asleep or staying asleep so how we actually practically implement this well for example. When I'm in a hotel room I never ever do. Basically all the time Fourth last Flop on your belly on day. Jackie now were down as policy to take a lot out again. Replies emails automatically your by will associated with work and what were may not seem dangerous. You is still something. That stimulates your sympathetic. Fighting nervous system should never were event. You should never have. Your laptop invented has issued. Do your by associates of Edward being unsafe place in addition to utilize. I sleep something holy grabbing blanket. What gravity blended does is fifteen point five hundred blanket the Polo your body when he falls the and it's like this nice protective Cain Carl how much safe you feel. We've also under a gravity. Blend is left another way. You associate your bedroom with safety in so donating stressful in in the bedroom as a real heat. Asli is unite. Don't they just often enough? Okay but what I taught you. This is for example biohacking right. We tasted he knows important. Sleep we say okay. We know we have a lot of what won't be evolutionary mismatches. As we fight you supposed. Industrial light does not sunlight traffic outside Mike. He was away or asleep at night temperatures. That might not be nice. Cold outdoor temperature ancestors find a slump Case tents or outside and we simply use smart looting technologies via half's to unify those Aleutian mismatches and enhance myspace. Our recovery memory consolidation and our energy levels Optimize our sleep sites. So that's that's that's that's that Cuban the whole time I was here and was talking scribbling. Things I'd say Hayes of your that is left over. This is what I was. Actually I haven't used gravity hits yet Ravioli. She off a few weeks ago and myself mushrooms. Have this not sleeping because in a hotel the will so heavy very heavy and it's all and usually in hotels Sleep well old. So that's something I'm definitely a ring off. You vote because of the one that I found on a queen size the show much. Y'All said his off his on each room. Temperatures down should be freezing myself. Lasts a few things that is you know you mentioned some equal can when I find computer before marriage for advice on notice. A lot of people don't either would they will just scroll through socials music's evil An even more compounded effects or just scrolling gets is don't fix on. Social Anxiously Flint Reality TV wholesale also activate rain before bed Will says one of the contributing factors nights shelters obesity Exposed blue lines had tracing. Their Cortisol is going up at Kohl's stay not labor. Nice getting his strolling through social networks. Mindlessly that's something that you've got to be conscious off the one thing that I've become devoted soon narrow in the morning and at night is I understand that my anxiety for the rest of the day is on our warning so low will make sure I wake up with a broken. After in at night I will not go. You might devos. I know that you gene as far as well. Then I see in the morning I will you? I'll stretch of the something home helps to Hay sack do that promote own His time as one of these days Now in Idaho you know. Expose myself to the red light therapy on that is on seacat demise little's meditation adventures the manifestation for the rest of the day helps me goes much better at night Function on my day for the moment. I'm Rachel Does help me. And he knows Alzheimer God's guys today to help people with so you know. I know you mentioned us in for good. I will shoot before bed. Ally notice with myself is not enough. Holidays include either members. Were heroes like you do bad. I find that light increasing resting lowering on complex offs fried today really helped with my thoughts. Help sleep as well. Is this something that you are. The first is just a total aside. night I would encourage all of your phone or his union. The way that this simple you can google iphone. Red Light Trend Phone I believe there's a similar al-Shami android High I don't know how to on android basically allows you to do is is night mode that is already built in I. O S on steroids essentially All Blue Life out of the screen and it just makes scrolling through vs notifications etc. Not really out. You don't get the same dope Plus is Saas all out room usually color filter setting on your phone. Which is everything you read. So you use that iphone red light if you can now regarding guy I have a couple of awesome number one is. I do not eat any carbohydrates the entire day. I say all my hearts for the very end of the day now. This is useful for few reasons a accusing us. A fat The entire so rather than my logo slim other now all day long whereas tapping into my life has source and also that inflammation. I'm saying low flames stable energy fat race. Eight grinning entire day and then especially more physically. Active Israelite does have US source carbohydrates to lift weights. Cardio interesting is the harder inaugural train. You eat carbohydrates in even and this is useful because a in many cases dinner is island are most social meal. Today is not yet restaurant. Time with friends the time we actually don't want as many dietary restrictions so I want y sweet potato. Yam My red wine my dark chocolate cocktail Sarah so I see all our writers for evening. An carbohydrates allow you to produce Serotonin which assists with your Melatonin production slate. So assuming you're not eating very heavy meal in three hours prior time. How can carbohydrates at the end of the day and actually enhance sleep? Assume limited carbohydrates the rest of the day and then you simply go to that and pretty. How fast calls you hours after dinner way the next morning? Risks Wash in reading carbohydrates only plants fatty acids proteins etc. All in line and various. They now are is now the other trip that I have for you for food. Privacy is especially physically active people. Which many of you are they will hear while. It's not smart to eat having part time. But they'll layaway hungry. And we actually know fasting inhibits your sleep quality. We know that is very good especially will light. You know three or four hundred one facet. Sarah Sleep all eaters absolutely. Hell now the trick furnace is. They're sick as a slowly. Lead your system and only help your body hair enhancing off which is your is natural cellular cleanup property. They're also not Glucose as your sleep now There's a lot of things on handlery In a affiliate on so for the longest time what I would do with a small soup. Not Meyer Right. Which is fatty acids necessary? Slow Burn while I'm sleet and then I put a little bit of Good see-saw because one thing that actually say Nice outracing Lay Awake at night. You're my blood counting. My years could sleep. Soy started to use a lot more natural mineral salts and trace minerals drug day and automatically my blood pressure re-regulated this is based on chorus own also mineral loss as it was sleek love better being combined out something a little bit of salt in the last thing that I would add in there is very conway at a slower release. Hydra or lower Hydrate and actually just raw honey has a lot of relapse in it. While enzymes in an is wonderful in moderation girl the onion with that too so I was just trying tablespoon of butter Louis all hung on their tastes per year. It's all desert and I slowly energy way sleep well since since strategy including quit doing that. Because you didn't matter at all those faces and and again just worse in terms of appetite satiated and knocking like Howard for all sleep in that is J. E. L. L. O. Jello is made from Glassy as jello gelatin original lysine crises. Herbert Amino acid eager appetite and enhanced Process ways sleeps? Oh every week I make. I don't I don't buy Jello. I stay myself advantage of all us. Jellison I warmly water Jellison in there and we'll also uses coconut milk rush for a really good national. Milk is the base. I'll take that hot water with gelatin. That Mason is the milk In there which is a sweetener isn't gonNA raise my blood sugar Refrigerated central while and giant hand of Jello. Have one big q about off a third of the size of my phone here before I go bed. mazing precision your appetite Asleep as fantastic. Alan Tights By human stragically that is have Jello are. Her weight might Vegas amazing wrestling making hungry. Cello Jello Jello Of the hotel year will just you access kitchen will make you for everyone? I actually made the coconuts coconut. Yoga that you strived on your podcast lot's using the It should easy transition you you had if you wanted to view if you're racy you could just make that coconut yogurt and then at the Gelatin Mason hot water to it and literally have the benefits of both Croat and the yogurt because hoping over will on have become Joel is hot water into inserted converge on Top of things to the sleep that are banned in helpful to me. I know the mushy have lighter WIFI. Kill switch in your home on show that we will Wifi Russa's in our own trinity conscious okay with signed on why we're ever GonNa love your child. Xrays gamma rays exaggerated wine all switching off June. The six eight hours that you sleeping as well saying all entrances on the WIFI acting all the vehicle hunker you Infamous guys than Gye. Will we know if you have a sleep Wearing a his will change that. Why you have. That can actually accurately frank. You'll sleep whether he has is a woo or ring are in this highly because all my way this is like had in that fall accountability. I love it because as she giant hates it because he will soon have meetings with people a night on best may look by a bit later on is because I have this accountability. Not Because I actually went to sleep clinic in two thousand fourteen. Washy Clinic of secretly. I came out of the much better than what I'm Bill Winnie's fix. I had mold oxy when I did my mind outlet to me had invited three hours of sleep. Every night I wasn't good but utilized. It's my time writing content. That remotivate is hot. Cool on those kind of handle events or does not good Around probably one of the vices alleged wanted to hold Juneau's looking back on us. I'm very much a different. One of the major contributing factors is public Alzheimer's Leslie on having something all of accountability that we have available today did not have his legal issues ago. Hamdi huge is. This is a major missing components in your life around a little drunk. If down in sleep at I twenty percents ultimate your day on your life on the very short period of time that we have on so ultimately you sleep with efficiency that you can carry with you the rest of the day on things you know. We re constant like the APPS that's available to us one of the things that helped with me Tom With this device. Ibm used to help me is a cold silent mode. If you use that Ben is kind of like an entree. A mass of mass. And it's helps you with is well so help you to kneel cell phone News in the evening. So as you do Brentwood at in the evening as rigorous would actually wake you up actually helps really helps me love me to sleep? So that's a little When you travel as well as a matter of you at home but were you traveling. You'll know he's like the standby lights. We put the alarm clocks. I wouldn't suggest pulling out the smoke. Alarms means as much as you possibly can. I put on my face side. Carol the lives that have as much darkness as you possibly can in that room. You're really boy absolutely everything you have the taxes on your is. She had the photo As well so this is all his people had very like. This is on my left here. Jack Sleep off of that will be awful. Rem jealous of his own on that so we have to realize that we all have these so we kind of do. Whatever kind of mitigated with tactic son? If you use anything like this Ben Defend The Shield. The hive these kozlov floods in scramble. The ems they actually have blanche's now it was well. I don't know if you actually use those yet. A few thoughts based on what you just said. I realize we're we're spending a lot of time on sleep but of course this cores in many aspects of your life and I I think these are such important things that we're talking about for rights. Go beyond sleep. So you talk about unplugging the Wifi router but you can't for about thirty bucks get a visual Heimer and it didn't timer will will turn off anything that's plugged into the outlet time you specify so you get a digital Waldheim employees your Wifi router into that and said it to say turn off at ten pm and then flew on again six. Am So for a third of your life. During the time in your invent the most important time in your body's healing and recovering on bombarded by you have no wifi cigarette your home because you're not using the Internet anyways. At least I hope you know. During the time shows then sleep so digital wall timer will allow you to our triumphal five without thinking about it now relate to what you're talking about with the the blankets said scramble. Why five that's like a serenade blankets that that you can sleep in ferreting clothing. You know what I traveled over here for my long haul flight. I wore a suit that essentially made out of Saturday fabric lost his. They're not very fashionable. But they were. I do not sleep with fairy blanket. I use is essentially was a Wifi scrambler frequency generator that blocks the signals. That would be coming from. Because let's turn off the Wi fi your house all homes and condos and aries around you that are also being WIFI signals. So there's three different companies that actually may something can put next to your bed plugging in your bed a block those Wifi signals one is colored Hue There's called a blue she'll she'll and the final one is some of that as a. Vdi See and they all operate on similar principles of essentially they're generating frequency. That's more tunes with the. Earth's natural frequency is actually blocks a lot of the Wi fi. You're searching lawyer better than it used to plug it in your bedroom. One of my bedroom I wanted my office and those were very well and then to other things I jotted down is obviously personnel things. We're going back and forth The sleep mask you said you use one call silent mode Soloviev silent mold. That's just like travelling so shopping or usable schooler vanity sleep yet but the Nassar casually at the has the Bressler. Okay Gotcha silent mode is is more breath word that the mask that I use is calling mindful it was developed originally for for psych elegant plant medicine. Journeys where you know when you're using something like I lost. Gmc or whatever. One thing that happens. Is Your pupils dilate? You very light sensitive. So for playing journeys out of this company of Nassar's block out much light as possible but were Stanford. And if YOU'RE NOT SLEEPING LOST. A mindful mindful mass. Nestle one that I use. It just does a better job than any other mascot us at blocking out light and then Chris you're also talking about breath word. I agree on a huge huge using breath to control physiology using harass to control physiology. I'm often asked about stress. Stress Control Strategies and short. You can take you know Boston title. Searing as a supplement to lower your cortisol levels and you can make the any your coffee coffee income less jittery and you can buy like letter devices that you attach to either side of your net called Bengal nerve stimulators and lower cortisol. There's all sorts of these years. Like twenty eight hundred talk by both for low imports along stress but the simplest most effective things free and building each and every one of us. And that's our breath right so for example there are three forms of Bradford. Three forms of breath were data. Chiesa all my clients that I myself in my own practice. One is alternate nostril breathing which has been shown as one minute decrease plasma salivary cortisol levels. And it's very simple when you find yourself like holding razzie shallow chest reading from all the bullets fly out from the email. Inbox in your viewer. You pause and you take one bright insure right nostril then covered the right nostril and you excel through Latin Nostril reruns of that just three rounds of asking about and that's all it tastes reduce cortisol. Another one is boss reading now on a huge fans especially verbs over fat loss for blood flow for a variety of his. I'm a huge fan of doing these. These coal so stoking. Coal River collate ocean ice bath. I have a cold pool at home and boss breeding run as stressful environments low four county in for Campbell hole for come out for Kim poll. That was the first Foreign Bradford. I'll kids become more aware of their breath. Were used brass control strategy. That were sent passively. I found her periods of time when you are physical stress university recovering between Gyms cool you down very quickly Harrison. Thank very vividly when falling asleep wounded. I found Asleep very easily is four eight some For Saturday greetings. Four Count in seven Campbell. Count Out I don't worry much seven at whole I do for us in our arms are four camp in for count- out. Here's the interesting thing. We know that animals that live a disproportionate long periods of time like Savy wail or the naked mole. Rat Animals much longer period of time off than the species that are closely related generals. They have high was all. Co Two tolerance car. Nas Intolerance meaning that they hang on a high level of CO two in there by now if you're well oxygenated breeding well Congre rating properly and your answers updating advertising. You're getting optionals. But if you also maintain high levels of carbon dioxide what happens is that's the signal the oxygen to dissociate with muscle tissue and hard tissue and the number one way that you can train your body? That highs Youtube Hollers is out for longer times in breathe in and I knew this walking right for tens dental Redan ver- twice Doubt I have a small device very simple. It's a my fanny bag over there. It's called a relaxing. The relaxed is your mouth while you're on a walk and resists your Out so you're forced account trains you to breathe out for a longer period of time inbreeding breathing in against you fall asleep for how in a cow what you doing while you're increasing pursued tolerance. But you're also as you read out your activating Harrison. A nervous system has long assails automatically. Send a signal to something called Your Vegas your interviews your heart all owners of your body and one of the can do is flip you in fighting flight response or arrested Digest Response and we agree out for a longer period of time than you been automatically caused his nerves Harrison annex your heart that lowers your heart rate and causes your heartbeat to come. Were tune to your nervous system. So the three forms breath we're guideline for stress alternate nostril the boss reading and four eight breathing as also very useful lattice for sleep throughout the day to be caused of how much reading out in her house reading in. Helu. I want to interrupt today's show to tell you about and I'm GonNa go back into my redneck American accent. Sorry about that place that you might find quite handy when folks all over. The world are trying to stock up on healthy pantry items. This is my go to website for all things. Nuts legumes nut butters chocolates kale chips. You name it anything. Organic and non. Gmo Clean Beauty. Supplies SAFE supplements nontoxic home cleaning supplies ethical. Meet sustainable seafood clean wine. Everything is filtered by Kito Paleo Gluten Free Vegan non GMO fair trade certified BPA free a whole lot more and frankly since many people do not know about this website and are still shopping on Amazon. 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That's what five Lotteries Ish. So you get all of this if you go to thrive market dot com slash Ben. That's thrive market dot com slash. Ben For all of your healthy grocery shopping needs. And then if you're stuck at home right now and you need a home. Exercise device that will simulate what hundreds of pounds of lifting at the gym. We'll give you all in one tiny tiny footprint. You need to check out. These brand new variable resistance bands made by this company called x three bar so they've created this amazing versatile home exercise product. That's the equivalent of an Olympic Bar. In terms of the way it rotates in your hands but much much shorter she controlled in a suitcase travel with it back to the car to take to the park backyard. Whatever but then they've got four actually five now different resistance bands. That will go from superlight all the way up to extremely heavy for dead lifts squats curls. Rose you name it. It's called the x three and this thing is absolutely amazing. I interviewed the inventor. John Quiche on my podcast. Some time ago and I've been a fan ever since so you get a fifty dollar discount on an x three bar if you go to X. Three bar dot Com and use the Code Ben for a fifty dollar discount. Actually go to X. Three bar dot Com and use Code Ben for fifty dollar discount and then again show notes for everything that you here. Today you can get at Ben. Greenville fitness dot com slash Delhi. Qa put all the sponsors in there as well in case you WANNA go grab all the discount codes from the show notes. All right back to the show guys. I just like to ask questions to New Orleans to how many people are connected to. The fitness industry has salon. Jim Junkies so traditionally when a member goes to the gym and fitness professionals usury recommend supplements and other shortcuts to try and help them get results pasta but sleep is one of those low hanging. Fruit is always been overlooked. And just to give you guys a quick example. There's a lot of people that I come across. Who Used James Ways? Have an excuse that they were looking long hours and they'll get enough sleep. I'm actually one of those people. I have tried to reduce hours. I was talking more hours of sleep however I actually taken advantage of some of these asleep packs so even though I may be getting ashore mousy the quality of the same as says is a lot better so I find that my recovery is a little bit of fasting. Sell to Asu is another question which will want to out. Fossey but I would always suggest that you use some of these accountability tools to see if these sleep hats. Actually were likely worrying so as soon as you take active steps to improvements you'll see a result and just before going to Aki agent I know you said you sitting in a unusual position. Item is enriched from off. What was the reason? There's a reason that you guys might see me fidgeting. Up here on sage standing out stretching changing positions and you know trump entire day at work is Hey We know that ask. Your posture specifically will set in in additional chair. For long period of time is associated ins like shorten it flushes which automatically Your walking or running or listing later on today in Portland Activation is one of the biggest contributors to laugh is especially when win combined with shorten influencers? That's one reason is to protect the health of mineable APP and also to keep most athletic muscle English by which is your votes of the reason is that there's this concept called called meet me. Non EXERCISE ACTIVITY EARLY GENESIS. Now as a phrase but what is. Your commute is is number of calories per day. Not necessarily when you're exercising or say digesting food was just a small movements you during the day steps you tate. At had throughout the day turns out the cavalry earn and the FAT Walston visit non exercise activity from Genesis Faraway. What you get from exercise right by moving her eyes drunk entire day or even using things on occasion vices like rain tracker step counts. Us motivated by saying okay my I then. Griego is it. This is a role as a fifteen thousand steps today. myself away from the dinner table night. Mindset my APP on thirteen thousand five hundred sessile wife and Wofford Talking to get fifty thousand seven counts. Now that's not a substitute for me for exercise has asked you eighteen or nice. I like to go to the gym to athletic. And also for aesthetic purposes of fat loss in general is lying non exercise activity around Genesis. Focus on right so for me is hostile component of Vincent activity genesis in so on. The other thing that I should mention is the guy in Bangor is from research Suzanne any Drop in Bone Jersey related to sittings of the traditional method of Eating defecating Sarah. Swine writes a lot of times Swine physician was also tastic for something else. I had realized Own Right so there is no room and by the way there is no room for any of you or others in the audience that you need. He said I'm fine. People are leading. Occasionally Votto Wall stands. Thrash tried for Chair Cerro Disloyal Hotel Room shares. Also apologize to the hotel owner later on but that that's really wildlife constantly in different positions city or solar move onto anti-aging it just before an increase. What is Violence Lynch? Mob IS THIRTY USA. Does Ron watchable. Age is create some biological ages of the moments while the actual on lush One Five No. You're your chronologically forty five. Yes how old you are years. Yeah Iowa's wages is yes. You're technically yourselves are seven years younger than yes should. It wasn't a outweigh some years ago in June so that they do the triathlon Actually I came across banned from the biohacking will several years old when I was watching. Your begins on an apple. A heat cads on equipment never probably But how to optimize various disciplined align triathlon. When I went so I was helpful video. So what was it machine so in a lot on forty five years old now and? I'm very thankful that I get a lot of people. Say Well. You kind of look like you're revisiting your age. Because when I was he as I mentioned back in two thousand a few years much sleep was not good. I was possibly aging faster than I will that I was and and since I've optimized sleep on that we're going down this rabbit hole again. I've actually felt better now. I'm going through a phase of putting on muscle again in also following Programs LAST COUPLE OF YEARS. Kinda took me off track and I just might. I can put on a low muscle but still optimize my health and my performance at the same time is is reaction very well could as well as Asia action. Well feel very very good or just mentioned the low level activity. That was It's phenomenal is a lot of people will use the excuse me office on too busy. I don't have time to go to the gym. Have a shower get changed yet office so much that you can do just low level activity. I have a treadmill as home that Jack built me some years ago. This phenomenal to me. So if I'm on a conference call fund you have all cast generally on that treadmill desk moving around and Ed is the culprit as well as Legend. Doing if he is schools. Pretty much on the hour. I'm on long. Flights is well but it keeps the body moving. And if you want tracking the You've been you even breakings with slats on yet able to choose from that meeting that you generally wouldn't if you visit I am viewings on say this first of all what you just commented on regarding like the like. The treadmill workstation very important and there's like a a non negotiable for short work with coach Alain Three things the Ad Kettle Bell in the office that they could sow kettles with at some point during the day which are also one of the most amazing thing viewing logistics a double arm swing one of the best ways to get rid of the short advisors Moods In Heck's Mar a hex bar is basically a barge age of heavyweight. We know your restraints. is directly correlated anti aging and longevity. And I've seen that one has our is in the room next door office. I just wandered or a few times a day and you five ten heavy lifts or arm away transition is pick it up. Put it down five. Ten Times and had finally was great Humans originated for hanging from the trees in mobilising shoulders regardless of weight of the worship species. The idea of hanging of decompressing lodge by hanging by kohlhaas is also very three crucial pieces of year that I had around Disneyland. Treadmill workstation. Talk everybody as long as you can afford to have. A heck SAR Cowbell Opole Apar- far and he should specifically located near where you're working by near near your way to work solid use these day. Now you talked about a biological age versus chronological age. Well just just to clarify is on. Typically these days is constantly measuring. How young your cells are imagine how old you are years? Typically some euless. Telo your houses which is analyzing the length of telomeres. On each cell with the idea of the shorter telomeres are or a more rapid rate. Reseda are shortening. The were randomly or agent or older. You are somewhat flawed measurement in slowing a limited number of cells. And you know I. It is questionable. How colour that is too. Jammy me you know. Compared Sue all yogurt needed measure and now there are some better more accurate measurements coming out to measure biological age Dna menthylatim law is not accessible. Right now Answer so that's what you guys will see. Popping up is the best wood ashes. Measure your biological age but in my opinion right now probably the most accurate measure Analysis Company told US bashed roussell in the US I used to measure my actual byles wage. Which right now is nine years old How do I? How do things down by telomere length down that are too long? I'll give you three my thompsons top tips for anti aging. Joni one very briefly touch upon Fast twelve sixteen hours every day. Meaning that if I finished at ten PM I will not eat until ten. Am Minimum of how nice sat than brackets uncle. Though I would eat again until lunch but fortunately most of the time you're sleepy on ours. So she really okay Twelve is our intimate fast every day. You're three hundred five is year at number. Two is a twenty four hour. Dinner Time to dinnertime fast one to two times along. That's very simple. I just put myself away from the dinner table on Saturday and again Sunday night. The super super simple because for me yet media Water fast would be better and I get more cellular data off of sustainable right of three hundred war as Guinea. Signed Jim for three hours. Unit Super Fin may even harder to send now the third time of asking Naidoo is based on research guiding alter longer and on her vaulter. Longo found that rather than just not ending any calories at all for five days in a row very similar longevity benefits. I simply eating forty percent of calories that normally consume for percents so four times a year as like a like a seasonal for my mind. I simply go five days. You've forty percent of the number of calories that morally eat very simple just skipped breakfast for those days. Halloween lunch Better which allows me to still sleep that five as acids old works out just fine all his longevity his last how fast if you are a woman the only caution will give you. Is that many wins as she pre-menopausal women experienced hormone issues. Faster longer than twelve hours. So especially if you're leaning at email I would be careful with longer more extended fast but everybody benefits from some hormone Vastly guys ocean women closer to closures fall hours. So fast sues number one now the other two things that I have made our biggest impact the biggest impact on anti aging Jerry and biological age for me number one. He's Pastis mark. My words had is going to next. Frontier of Health and ageing. Medicine are huge in the US. Right now they're very small amino acid sequences that can directly interact with those very specific ways so for example in the body. Lean muscle gators relied? People longtime have been using grow home. The problem growth homos targets every single sour center row former human by and had essentially carcinogen because just pro-growth crossed the border Wife there was something that will cause an increase in row hormone will mobilise his muscle. Tissue will terms out at US have size target? Just go home centers in the in the brain or is a muscle tissue or Massachu- so it was longtime peptide called Tessema Rome as we use that title Growth Centers in muscle tissue so you gain muscle more At the only problem with right now is that they are for most part Useless wrench and injected right under the skin color. Of course no use divest from world news all the time but it's still there may some people as you kneel will uncomfortable by advertiser absolutely amazing. There's one hand sign and I've been using for three years is whole Tayla Agitator E. G. I T. H. A. L. O. S. and the Russians had done the lion's share of time research. They have shown. Human Research Studies that a twice per year. Twenty protocol of injecting annotate lawn decreases all Across the board and extend lifespan significantly directly by increasing by decrease rate. At which you tell short. So that one is that I think is the top the anti-ageing Totem Pole at the difference for me or other Ages amazing and in fines finally very protective of might DNA in cellular repair Adams. Remember that that little naked mole rat was only about as Tolerance it also happens. That mole rat can repair proteins. Dna very very quickly because it has a high national amount to molecules eighty one called soon so any. Jesus fantastic is preventable Andrea is on the best ways to repair DNA as a host of physiological offices supplement in the US right now any vs. They are using an entity supplements Reforms ad as as a settlement. And I use any daily I also eighty IV once a month and Mason for protecting as repairing your guess what eighty will only worked repair your DNA issue also has something else present in your by and that is your surgeons. You might be familiar. Researchers be has it something that you get from blue varies had how dark chocolate red wine either like Nice door her that you might consume and when you had a diet as a lot of the rainbow colored wide Plant foods herbs slices had house. Renoir who marry chocolate and you're also using any than you got one two Combo Virginia repair if you or your clients in four. Eighty is also nationally of regulated through fasting and also consumption of fermented foods rights nursing natural lifestyle. Atms you can also engage in to increase your energy levels. Above her anti-aging those top through fasten tides any slash surgeons that Cuban so just a question for earliest on slow. Have you ever known his people around you who aged foster the actual age Chris? What would you say would be? Also these five major causes aging Boston in your actual agent will be new to say having kids because couple so. That's definitely not one of the world as well so you don't WanNa go home and visit my family rails and I see people that I went to school with and then lifestyle having some form of these people that do the same thing as we mentioned before the blizzards off these people are able to interact elderly celebrated forgotten. I think that's one of the contributing. Fox's I think it was one of Ben's cast with whole our whole mentioned that he'd created herbals pack and vote. What you're what a great idea because I'm very much of which Lewis you know. It's funny on Museum Street but I'll get a very very small social circle. I'm just a reclusive solvable. I don't go out socialize. Walk do under this wolf. Pat Work has so gouged hexalogue Have Bellsa Boss Punch back? It's higher the hammer on so every Saturday Sunday a I have that wolf have at us. One of those entrenching boxes of forms of Burgers. Now doing a lot of the lengthly cod his sessions. I was During getting ready for ultra marathon. I in mind off of a guy. Long slow ride on eighteen mile run. I knew that will. Contributing factor for my age has destroyed levels. Were dropped So one of the things. I found that by back in off of my exercise because exercise is so much for Vanity. isn't It makes me feel better. Prison is like AA batteries unit. I can't dining freese Indian I find really helps with the aging process. Well short periods of my work has been suffering five categories. This morning sickness. It gave me the therapy on are needed. This morning on the Aussie found that these contributing factors that we mentioned Marchesi levels have increased is looking at the owns all the calories that are taking carries information on making sure that the information that I'm giving my body is better your gill with a load oxidative stress soon. Whatever I handset counterbalance the oxidant stress. That I'm undertaking. We have obviously the whole responses that we consume. And you know how Halton poll. They're realizing his Aided me in an indirect way of anti aging because stimulating that vagus nerve vagus home. Hot too cold halted. Cole has helped me with emotional so much. Better twin chances stress anxiety Just losing it because you Anxious but his comedy so much more in a major contributing factor for me rivers like Agent Process L. Utah Injury. Yoga is a huge meditation Actually autismspeaks applying some form of meditation in presence as the huge is well because need in like at a former competitive audibility channels as well. Recently that island always present with eating those meals with scrolling reading in. We just trying to get a calories in like take more time this Jack. The other day said we're going to clubs are few minutes ankle for. This wasn't light so much praying. Just thankful for the food for this fully. I lamentably is closed in King. How this food is GonNa help marriage me on my side cells house going to make me feel how. I'm going to function without easy this meal. And then the next is actually looking at all. The covers all the rainbows. All of that place on the journey time on ten months onions take time or at least ten minutes to eat this meal doing so again. Which ought to prophetic moves calm? Relaxed Chill and allow Notions so I WANNA ask you a question about food choices at anti aging now wall. Most of you will probably notice is when you are traveling when you're at the apple as so many bad choices. Food are available to you also into Chris. The other day the apple around six morning and there was special alcohol. Buy One get one free vasu joints a busy as hell. It was unbelievable but I found it so difficult to try and find a sensible futures even a lounge even in the lounge. I'm I personally actually carry food with me. I know you said you had quite a supplement. Sunia while and you've seen the type of who would you go? Buy Food choices out there. Yeah you all agree that you foodies to everyone's so royal thoughts on how to make better food choices for anti aging can buy futures is made you age law foster the number one thing focus on Loving backup measure all fancy telling your measurements DNA ventilation measurements etc album window and the general population of forcibly as a standard league measure. The two things that I think. Make the biggest impact. On health and longevity it would be a glycemic variability and the inflammation now seeming very simply the extent to which blood sugar fluctuates of down during the day and how long that logo stays elevated and that's actually not a horrid messed crack right. We already talked about doing things like just not eighty carbohydrates until very end of the day. Chris talked about doing fifty. Air Squad. Sleighs lease standing and going on on. The airplane. Flew out to dinner in a bathroom. Come back and we'll read face constipated. Who's just made your mind. My air slots bathroom Staying with with that need that low level physical onto during the day You know doing things like lifting weights etc all of these things. Keep your estimate variability under pretty good control. We also know that these blue zones. You mentioned a few times these herbs in slices of Zoom on a national insulin. Sensitizing a fat is your blood glucose low so for example we know that a couple of teaspoons of saline cinnamon per day can sensitize. Your Islam grew blood glucose levels low. We shot apple CIDER vinegar. Before neal your blood sugar levels lower respondent meal. We need to know that alcohol Digestif or cocktail as rigid bears herbs and spices. One of the things that does it enhances was first phase insulin response. So Your Blood Glucose response to the meal is lower so I always like these little rules. Dan For years loss when I go to the bathroom at some point during the day teaspoons of Saint Lawson shot of apple cider. Vinegar if I'm at home. Harvey Gantt Road Awash Angelique Myself. A Pre dinner cocktail has on Saturday. You're in iron cocktail dinner last night. Always Outta restaurant. At an order cocktail was a very fearful ricotta to clean burning. Low Lysine Jim As call or vodka and whole earth slices of lemon juice bar as apple cider. Vinegar over at in there too as long getting all these years in my body for meal to eat the blood glucose lower. And that's that's not that difficult to do. Most people can wrap their head around. Avoiding sugar away will process carbohydrates doing these days. Keep the blood sugar stabilize but I think the biggest issue the biggest issue is when it comes to inflammation that second holiday that I think is so crucial. Is it's rancid. Process Awesome is vegetable oils. That are pretty much stable in nearly everything from Processing Package Susan. You get from a gas station to the healthy foods section of the the Air Force News station to the finest restaurants. So what I mean by. That is if we are traveling in the airport we go to buy. Let's see your the healthy section of the Hudson new stand by sugar snap peas tournament with a label. Appease typically to other agreements are sugar or cane. Sugar MORE VEGETABLES SUNFLOWER OIL SAFFLOWER will oil is CETERA. It is is a huge problem in our culture these days when we had dinner last night we had. We call a chef. At My said I only want clarified butter or gain or all over on all on anything off menu as vegetable oil and they have to do that these days because even in Napa Valley California five star restaurants. They cut there. They're all oil nice fine Awo half-and-half with all oil and reasons More short opponent is because let's say you come up Ben I got this Nice State of Cotton. Candy was the entire bowl of white sugar. And you can choose between having this or this This basket of French fries. I would choose the sugar ten times out of ten in the recent of that is because at least I can burn off. I go take a walk or hit the gym at least get it in. Headlined was pretty quickly that bashful wells wasn't in the use of myself and my cell membranes. For the next ninety days are your body and vastly his every metabolic function that that the name creates. And so if there's anything anything do dietary stanmore for over a longevity and health it will be ruthlessly ruthlessly eliminate vegetable oils. It has Percent restaurants I will admit but is that an hordes health my my wife L. on children's health and there's reason telling you guys this is vegetable oils as problem as a this as culprit eat unhealthy. Eagle's Diet I just ruthlessly totally agree with that crazy to think that you will actually go to a nice high end restaurant or hotel and they'll actually use these facial oils in a new and that's why it's essential that you not just on the way to his chest find out what what will they cook it in your last. Why went on eating chicken here? Which is pretty much as adventures. You'll get with Indian food. I asked no a little bit no oil by associated on his okay was mentioned the visualize very pro inflammatory on on not adults are now gonNa make structure function claims. The one thing that I do note is is that when I was a child in need forties. They wasn't I didn't know anybody that hides cancer disease seems to be increasing like diabetes here. India's growing outer disproportionate rights maybe is a contributing factor because all the combination of the fast over the jobs that you had together. I would suggest that you try to separate then have you also had But the fact is a huge opponents. And you gotTa make sure that's a big eating your food in your calorie off. But some of it does so much more damage than that calligraphic value as bad mentioning this. Salman rain for days. If you compromise the immune system anyway could compromise your immune system in a way that you're gonNA have to visit the doctor and sometimes you know if you have regretted its two leads now if if you mess up right so so we had breakfast hotels via the science fantastic. Sorry isolated your life song in Seoul. You got like the Nice Holden Salad Bar. The hot food session almost every hot food anytime you open of the pot in his two or tomatoes or as the shepherd in cetera guarantees as well. But let's just say you're out you're hungry and or you find out after the factors Oil there are two things that you can do to protect yourself memorize is based on research by Dr Jane's Newer Antonio. Us There are two things that you can carry in vegetable oil healthcare to protect you. One is wherever you mentioned earlier saving as Jello that Glassy. Kweisi out to protect yourself from Oil Lysine however leising hassles that he traveled with enemy fire. Alina Spiraling Twenty. Thirty grants ASPIRA. Leanness are are hassled CETERA. That can also protect you from Issues as to eat them but is your situation reused. Big Business Dinner. Whatever and got some measurable and you just can't be that person making a big fuss table. Just have some some Lycene as early in your bag Tower Housing Ron gets into your system. We're taking ranch your cells you do surveys. To mitigate the damage we slow question to see when the food. That's usually accompanying vegetable salad as no actually discuss this. The other day we had some farming farmers in the job entree five years ago. Straying crops with who saw this is so undestanding that county very hard for us to guess Old Gannett produce here in. Inya a you taken anything like today. Charcoal over store in as sort of bond to help you overcome your tax on that could be. Gmo District is oversized pesticides. We know that one as they can do is essentially little holes in your wallet and caused damage to rely and also the gut lining and young girls that like like for example. You realize is where live. Your lactase is going to resign from digest lactose all. He will people in their daring. Holler dance God herbicides pesticides closure so we don't have enough lactase production got to break down lactose us. A whole host of issues allergies intolerances. People think they have that are essentially related to damage doctrine underlying you know true intolerance or algae now regarding on protecting yourself from from gliders very tricky it's a very nasty molecule there's one research from the US doctors Bush and he has found a certain Like at a pro arsim from soil is called late night a something. That's one of the few supplements kids everyday shot at every day. Just off route one herbicides pesticides on the organic produce fs under the name restored. Yes the supplement used to be called restore. They changed their name recently. Called I on my own. I on them but I suspect it's not based on research but I suspect that because that's a soil. Mace Factoria that. If you had a healthy microbiome you're eating wide right. You've fermented foods possibly eating pro. Utilizing taking a wide variety fermented choose is even more or all tell you why are members of after this on me? I think that that could be protective. Against some of the ravages gliders eight just because he knows that can also restore the lining of gut the fermented Averagely beginning to change my stance on this because it just makes sense to me you while research find it amusing. Castle your God because this is basically what it is is just a giant garden hose giant garden. Hose that travels through your body as essentially open to the environment. And if you take a proactive your essentially like sprinkling little parts of your God with that probiotic. We're might happen. Hit as it's traveling through the gut if you haven't Taking in for by that will survive. You said it was very few that do. There's there's there's one. Us LLC Latte in Elgin Healthy Ashley. Made his way as long as in the valley column. But yet you're you're you're essentially like fairness sprinkling bits of bacteria in the intestine or do you think about eating out like big badge of Kiefer Kimchi or or yogurt or Sauerkraut or the wonderful fermented vegetables that have here in India. You got this day. Fireable shuffle bacteria that slowly making its way through the painting the entire inside of that hose and so for me. I and again. I haven't seen any research on this yet but I suspect that. Is You look microbiome. Zena wide writing from Jews is going to be more diverse and probably healthier gut than someone. Who's just union Profiles that's actually one of the things that concerns me about this recent carnivore diet craze. Is You know they talked about five or may not be necessary. I have yet to see. The microbiome was lose. All meat. Diet versus someone is a wide writing. Plans fermented foods herbs spices diet. And you know one of the things they carnivore is. You'll looney. Those has plants have these natural built-in protective mechanisms in them. But the fact is using one of those through fermentation ladies. You have if you have a A. As one of the sour forms flat read on ad by is being fermented in a sour. Em You got lower than any lower fight it acid nonsense right already. Is You have hummus and chafee has been so and preferably after being so in rents. Crushes coat Commune that homeless and that would be healthier for you. In one city made from chickpeas that have just taken out of the day. Coach writes a lot of this century. Plant frustration reparation methods. I don't think hind of plants is going to be very harmful for your gut or for your body. If you're soaking fermenting sprouting preparing them. The way our ancestors was something important about zoom. Food is is slow preparation Aspiration you'll love Mumbai because arrest restaurant right next to the hotel has very slow On easing pretty cool. I'm just going to add one thing before it gets Jack. I know the now. The past few years commute show Available here on people. Streaking Collins In this this foods ninety have just drained lows this now. I got this from Ben. Wish for over yet. He was last year he was wearing. Twenty five has laws showing says is so under to do that and quantify over a period of time. You may have seeming a training with the blood sugars on. I was absolutely shocked and very disappointed because remote want him to choose well how quickly how high Blushing allows our those automation. All Ashim idle sugaring and combination as well. So be very wary of other in such as you're interested in Allstate before you get your own for walkers on as a very ability in I also word. Continuous Glucose Monitor for right year Z. Housewere as attacked in mind. Who is the most interesting share with you? The number one thing that I did that will reduce blood glucose the entire day all today aren't would use Higher Day you know. It was s new control. The rest of the day house of five is a cold one whole shower also cold you know in a river laker ocean of anything as you call if you don't get cold as actually just for my clients than Lord and his Freezer Ray has all. These cold pass is Fraser. Permanent instructions is because he was off his job Lake during the day he owns a cool aber which is like a vest on. And you just take. This is passing gas and huge vying. Coal for thirty forty minutes later Emails for the day. Or whatever hack War Yet whole beginning of the day stabilized All Day Long. Furthermore if you just you big meal a cheat all crap laudatory assume tonight Roots take a cold shower tacit interest level. Those full sharing showers on. Here's Kovalev can make revolt. Now you'll supplements available keels supplements Hearing you now we we pretty much are fulfilling domestically most people who use them overseas. Ira didn't election to travel to the. Us checking In bringing back Them or just you know or or I wish they were. This is going to be a shameless plug because both Supplements action have Help with the less you regulation with one was ending. The melon awesome are most opulent fat loss supplement. Which I wrong is not Ashley or in. Fact is technically wholesome right because short assuming that you're already old calories on atoll shirt earns dialysis his waistline so this supplement does is it lowers your what goes response causes more Liver Muscle As Coal Lean in his is essentially just bitterness shot with minerals lower after meal and the As are very popular leisure. Wholesome on the bench. I've actually used in combination liberal on the IOM and his whole kingdom has Ingrid uniform. Here's the gene. Geneva Sledge drew Republican lush ago Consider we had a lot of questions regarding intimated policy and I do see during in India especially. He will find it difficult to stay on track. There are many accountability tools. Us to try and keep yourself motivated and there is a lower confusion on wall breaks a false but before we get to that. I want to ask. You does foxing actually deuce you and how individuals Taco bill in terms of fact that enhances was wholesaler. Your calories in Survi- yourselves would hug and you know the college now has been leads to a very slowly so as direct inside Asian that I- allowing your body to buy into ourselves Odds insists that similar note or other. Obviously do not eating your Billy's zoom lowered is getting fewer Today I think probably one confusions with Aston he will do. It is they. Sinatra's fasting with coward Saying you not you the cold and hungry and Lula's your entire life because you are restricting calories. I had mentioned alley four times a year. Holidays sure calories. But all Yoda's I three thousand four thousand calories a day Fall six hour fast. All those processes three meals Longer three meals logos in. Reseda was and I'm As always happen of course we know are getting back to what I was saying. Wave at the beginning. Is that in in all these Luzon's in Mineola loss fast Spiritual Discipline Rally Bureau Vannes How shall eat rules all loyal fish cheese? What they'll tell us. There are periods of pretty significant procedure. There's periods of significant saw religious asking loose alteration fasting fasting Time England's a great deal. Who's us in addition? Fasting is a training your spirits trade self control in many cases uses ways. Optima Meditation or Yoga or prayer written in a Christian church. They would go to prayer something. You'd probably for a lot of times. It's combined with shirts. Tallies with fast voyage uncomfortable lace focusing on in. There's something said Is Fascinating as well. You know he's he's just a way of While sued armies Russians are one of new or shot your inner bitch and learn how to deal with hunger and force your mind so Conservative as well with the facet of us as funny up until two years ago. Ag News after the first jars as punch. 'cause you know there wasn't much traveling going harmlessly then you're after that you're after. That was so much pressure on my shoulders of account. I had myself noticing the meal for eighteen years then. Several years ago years ago she went for compulsory on handsome passport. So that is a new slide ill. So that's when I go on size images with the controls sign time relating each in his Austin on the way that I actually is very different. So some Controls because Michael is of course I want to increase toffee the way on training right now. I can pretty much every day. Eight months last year with a now. I unlocked fast in as much refined S- like once or twice a week however what I was doing what I'm doing now. I cold control the finest actually supplements License June time on June time. I tried to stay on award off. Cannibalism on saying it somewhat edible estates Wilson during his Co. Lan she'll trading on ion still. Shawna while probably for the next eighteen and we followed If you will cycle soy do Controlled and I have clients. That won't sit eating boy building muscle trashy fast now a do find better also get phone. Lines is much actually cleaning has taken a stress away from the justice system. Must face if you're eating meals a day. I salute stress a lot of stress. So I find a Nash. Really help with that. Got Ability is helps them feel overall better on chill ice myself self I on sequel go the way of my father with. He's not like by means but he's sitting Bull Berry without drinking. You know what I mean. I'll some feel loaded astonishing thinking. I need a work might transverse at Domas. Maguy Weakest Chances Zuma side fasten. I found that my gut felt that much that I was cleaning as. You're so one of the things that I know also just extend what Jaguars Mansion On sale track. How do stay committed is a win with assistance? In order to apply all of these methods well on you should say that. I do a lot of things that I always wanted. If we were to do what we always want to do then chances I would never gonNA shake whenever health. So that's why one of the reasons not just for the benefit of hell a cold shower every morning. Get cold shower. Everyone as a form of not hitting US up and getting up in the morning is another form of his before. The show even get a full of discipline and not just around the week on the weekends. Consistency within your life. Definitely Definitely House on the on. Fasten is just one of those holds. You can practice your wife for the G. Reasons. Okay how's four or visible and don't go away. God is not going to happen to a relies. Nobody will stop second go. There is like he eats one day one viola us in phenomenal shape has a lot of muscle and trains exceptionally on. Does this is something. That efforts should be applied as home of his appointment has a transverse effects in other areas of your life is busy for those. Who Don't know is basically the cleanup waste crocs in the south Sometimes it means of cells actually is national process. You Miss Your cells ashes. Meanti Gabriel sells off another aspect is simply removing mental wish prize repairing the cell wall. So you think about it. Christmas now. It's as though you are exercising. Our ashes ashes on nationalizing all day. Long as some point you break away and cover hair sleep covering hair relief that that that would be the time during which your guy is recovering. Want breakdown doing session as almost like of the lifestyle Ozzie and it's something I'm guilty of having a long period of time I wasn't personal. Train would show the office. I- yogurt my apple In my Riceland Bar and just sat in Greece all along because visited that was necessary to allegations tablets vow by mass mice proceeds muscle gain after work out. Now the aren't all benefits from eating three meals a day. And if you are just fine with the owner or call and There's also some some interesting research shows that after a hardware training session is you. Waiver allows the In growth hormone is just awesome. William you people who are. I recommend if hosts work at feeding are a people who are really mass muscle reminders out. Why Muscle or voters turning point house from season or a two-day workout If you're working out with an eight hours of reverse workout than you should eat half you first workhouse at replenishing some of the nutrients and somebody will ask unusual second workout aside from cases. Line out personally. Just eat face of long. Thank you say there are people who message us on a regular bases and lost full accountability tools on how they can stay on track? Does anyone time they false like an operating in great will. I just wanted to add that. I'm I use an APP that are people who want to kind of keep a record of their Fox. It feels good. If you keep us a string of seven ten fifteen faucets it does feel I. Continuously use an APP. Try to try to measure the hours. I do are trying to a sixty. Make myself a sixteen out FOS MYSELF. And fortunately with the days that were busy Track and was announced today. County uses a load of on. My toes are available like have like APPs. So can I move? Flashy coach done is basically if I ingenuity is all on is old of maybe eighty nine. You can put in the years that you feel that you'll need to on. You can see hundred meals that you have left base on Friday. How many we have left how days you have is also zone you. How many times to have sex? I'M GONNA mention I how many sunrises to see how many tricks on how interesting you find this very very efficient for me all. Of course I have. Parents aren't on. His schedule allows me to be that much more efficient. I'm B- Presence Redid. The conversation that were handed out with my loved ones. I'm the idle mobiles to make sure that museum be notion because mine has done on digits to show up at going to be a wall anywhere. Hats efficient As just another condom council has something this as huge huge in our own On shoulder on Amazon gratitude practice down every single day. One thing that you are grateful for the causes you Amazing somewhere valley life for me recently. every breath counts e grateful for every single breath and is also easy to something as simple as like the waiting. Breathe every breath. You say exercising Take the benefits workout. I tried you love. Nasal workouts are wash are eligible. Here's agree in now. How many times we breathe during the day. All you're out respiratory of foul seen Russell Minute. Buzz Hossam every single brass and then courses Christmas Accomplishing more aware. I also grateful for every meal grass every time later had sleep yes overload as well like when I started generating a triathlon running around. Because we all side will run his kids. So you'll assume Reno Hiram I couldn't believe how inefficient I was with my Ron. Is I read a book of running an inside visualized that I had fear some leant forward foles side. A lot of things went inside fishes. You're alive to be better saying swimming unfit up or actually no is in visions hundred on. It's the same with reading because we can green lights. We assume we know how to read. But when coaches off you realize how shallow while we breath you know associates in your brain audience as you as you could. Unlike I think we off They did some studies on him able to increase you'll he H. I? Pods eight so you CEELO policies and strength is before would has a heat. He actually in houses people to do that before the Isis. Well because then you can acclimatize yourself to the pain that you're about to encounter asset So or breath within itself. You just have to be conscious nasal reading your actually policies that she a lot of people who didn't possum gyms and stuff so as you guys during he goes Reading BENEFICIAL IN EDITIONS. You tolerances off. Now you're you're filtering the air event oxygenated area heating air breach or else but you also Richard Item. We was rebels. And when you breathe through your mouth you raise. Your chest has pressure. Centers in over suffers Radley avenues. Cortisol so do simple as Asiatic comparison with And you can train yourself Balmy new or pre harnish sessions the nasal breathing and it actually really has your oxygen upstate in filtering the air and also your hall under stressful emissions harder succession. So there's there's a lot said for her nasal breathing in popularity in recent. Us This year yet. A lot of law violate resume for themselves. The mouths shut owner asleep and engages is nasal breathing. I did it for a little while but I. I enjoy my wife Chat the night. You'll see his room. I kinda Kinda forward the Malphrus Help you kind of learn after us for a while. How regionally knows anyhow yourself law them but yeah there's the law as is the single reading activated so I know they'll be quite a few questions but just before we go to the questions health optimization where he's dumb are we talk about lost jobs now talk about loss and the question that I mentioned who do announced before I go choice Glasses in using the ad that shows you how many times I have Saxon Art In your. Here's watering hole of biometric by Robert. Back showcases. How OUR ENTIRE BUYS SAID? She added rightly every cell. Aubrey's on an electric Goals Grades Sell at Pasta charge on on the s earlier are the sovereign and if we engages Optimize our electrical. I very first set of them. Asional principal suing. You got no place in your Moody Trump. Today need to pay attention to optimizing. Your buys letter chemical balance keeping your battery charge one example making gives you that talk about non native at Wifi Salvo Signals Five G. Four she one of that habits were exposed to these higher nonentity Signals is your sharp influx of calcium into the cell. Calcium is a positively charged ion can actually affect your Allah's supposedly we charge on the inside go for most familiar Singles to negative twenty or native ten or even higher than zero. And this is why especially around Math airline travel all WIFI routers. One of the best zoos using a museum has because they prevented awesome influx of calcium example. But here's what I think the best demolition principles Are the values? Are We know that the earth every start buying a genius whole On from that light you start planning all the time which the burs Choco helps restore that balance. This isn't going outside barefoot or wearing special shoes. grounded shoes that allow you to contact with your full still having your feet protected using the ground in earth technology such as Browning match early mass that lying Planner the earth. I think that's incredibly important. Everybody should at least goes outside barefoot. Some point during the day get in touch with our mother. Birth number two would be some light or photons. Life panels talked about getting outside online. We're talking about long time ago in this of sunlight directly charges Let us well. We actually know now. A some newer resources human by in size very similar to a plant. If you have Dr Compounds in nearby is a mellon that someone irrational host ashes T the ashes calories of course samples For Walk in sunshine or those light. Use something like Kerala or you can eat a salad Greens it Chata mushroom which is very high And he actually further enhance your ability to produce energy improper Balance in response to someone who got beaten Earth Sunlight of a couple of days. It really helped through that electron flow or regular he practice. Asana practice coal practice. Cold shower Everybody should be doing some kind of slender responsibly. Are cold shower. Every day is the earth irving rounding sunlight Murphy Coal and then finally things actually carry centralizing minerals charges through our souls residency really good. Clean your water with minerals or Ringo pinches a cease all out war salting Is gives you buy a lot of the charged particles at Niessen aging or perpetual balance. So you're already moving well and you're eating weld vestige. You are running in Irving Sunlight. Eat Cold War in minerals. That's the perfect places are asking over ninety percent Your health Absolutely everything than just in the Shanghai Coconut water year in the closest hydration fluid at you can have some blood plasma entertaining. I drove that. You're hydrate yourself. One of the things that notice specially in UK here. Nubia people drink coffee and tea hot drinks. She had already events on. It isn't just the volume of fluid that drinking noticed when I was living here. Swatting time on sweating on just drinking all use of flew into boggles hydrating myself. If anything else diverging myself off the coconut water in your V. One accident him alive very easy. Here and resources are the oval. I know it's very difficult. Populated choices here. Find yourself some grass Andrews yourself there on mice actually brought one with me. Put a badge on at home. Actually have Bombs on my shoes of walking. She is somewhat darn and where we're going with Hopkins Soon the Get sensory deprivation. Probations hangs with photo emotional with using with inside unconceivable. Publicly broke Future Awesome. Thank you and love to open up twenty questions so please do stand in Austin vicious Iran. This is from one of your articles. Injury by lifting the Lakey more noxious so From there was some other article that I read about being able to Brace all the way that even under Lord you could have some actions to strengthen what familiarly any such 'cause I confine anyway over the same faction undergo core racing when you're lifting that's essentially Strategy right you're you're basically trading plate with els by contracting lighters or or muscles by looking weight off the ground starting air ribs stabilizing everything. And then one of the best ways to learn how properties ANAEROBIC PAGE. Integrase is a form of training call off foundation. Train is made positive by by a higher bracket ANOC Eric Garner in the US an organization trenches a series of Mussa Tastic FOR LOW African president. Swimming will sit for long periods of time. I use core foundations as long little strache. Ezell sprinklers throughout the day. But that teaches you how to read. line and you can take that same Hurry into the gym and using having so as lower a little bit more of the strategies around reverse single light on this is your prevention but reversing show. V Retinal damage from Blue Light. Sit down the aging damaged Well I mean you know we. We know that the collagen elastic fibers. Those can respond pretty well to red light therapy early near red light everyone strategy. We know that there are some ties as well. Li- Saturday or TV. Five hundred. You know that is. There's another Russian outside Visor line national use reverse blindness or rental damage role models Those are fuses online and on we. Also the wide variety AQAP has almost halfway seeing Soon probably was Nassim as as is often ICIES. Love Racing Ironman Hawaii. My skin after sunrise at four grams of this zero day. So that law the wide Ryan full sentiment. Ossis probably all live you Atlit Quad Onsumer all different. Have macular degeneration asynchronous Mac. You'll is see you. Go Illegal It's only one in India My cousin brother has said question. Absolute issue ABC's Misery of the Auto Immune is extend that seventy percent of the Indian is by ordinances so about holidays Looking at this rank might any most time there are substances by comes down to the installation crossed our ass. Crime inflammation massively renders. You more who any of this is so I was very long strategy. Auto from White House in today's rout were in Oil seems like that I also the And Diet Elevates Insurers like just like US long properties issue a horn. Soy Sarah always destroying our plans or no or soil dirt also presenting our gun hosted compounds. That are either As is it causes damage or bars routine. More Cross Barrier Awesome unit actions like gluten being drew a war well-known all. He can do not so when it comes to You'll one session hair in the Diet. Restricts long does come off the jurors so he will get something like that the Paleo oil unite. Right you're you're eliminating period time Lags Corn Soy League while he sees no yesler compromised immune Now now where I where I do Paleo can help. Romney is think in most cases or ninety all for life Twenty weeks he was follow those and you also seem time gauging crashes. You'll alive the gun. Saw The my favorites that will be for example. Classroom we Slam unique. He got mining. One of the best is you'll have got lining is Harbor I art announced Preston. Also colostrum a as a supplement. Omaha is the perfect example glycemic. You know Assad's Air Warsh to your client as you do something much She jowl and she's more of that. There are Solomon's like L. Also really good job and helping healing. That wanted to talk about early. I on cry. And he talked about discussing Odor that's something else. Did you got one two Combo eliminating traitors you got cruising Nation we all together. I ambassador big in autoimmune issues. Obviously raises are used such issues or walking around our mistress enflame compromised. Gus Have our news. Redouble one or e agent so. My question is in regards to inflammations. So we see many details landover Michael Gregor or Stephen Bundy unadorned gay. Shannon saying that eliminating animal based room you die is essentially Introducing limitations so values down on vegetarianism. Veganism is so analysts. Brought us you know. From a rice hen intrigued things like cardiovascular disease and cancer and the reasons to full a source of the animal itself antibiotics and or whether it's processing and You know soaking and the recent carcinogens in that me you're growing high temperatures Latin CETERA. We know that just like plants those talking earlier problems. So he's routing fronting the same it should be said for animals. Add property source partly prepared for not be damaging to human body and furthermore excess consumption of the products. This released a Mediterranean dia at how certain periods of the League year? There's there's lower amounts of proceeds because he knows your cost overfeeding with protein during Johnson Union Lucy needing a activation of ample which can win costly elevated something to pro-gross to evolve to eventually Hurson Jan. Right so there are issues. You're eating riverside or animal-based is if you're not choosing your Amil Ross. And preparing them properly and also is you're not paying attention approaching rashy consuming the frequency with which you're consuming now. We can also look at the barrel mental impacts. Also Jesse animal cruelty asked US lying ammo operations these days. Heo few loss zoo away. A chickens are are very very quickly bred and raised in. We produce a large impact on the environment way. We raise animals versus regenerative farming and crop rotation and grass and grasp slots for animals. So the the issue. When we look at veganism and vegetarianism which can you get rid of some of those issues? Arise you injuries injuries as You. Such as we know human buying needs omega three fatty acids accession. Dha was difficult to get or plants. You know human bodies free. Aging carnitine harnessing touring vitamin B. Twelve and a host of other nutrients that can be if Less very intelligent way supplementing. That Diet can be done is a main client base years. No don't do the sprout Also supplement such way allow. That is the healthy. Can you be held in client base side by the right way absolute? You just have a little bit more difficult to get everything. You need Lesher careful so for me. Personally I eat N- on On 'cause versions always the source from which the actually came. Also you want plants a lot you want. I also made sure those are so sprouted furnace is not doing so I think that in most cases many on site and we also get into south on vacation There are certain he will horizontal bats are. They're they`re. They're they're undermanned. Litres writing in higher amounts of owners and their diet for those people might not feel so good. Let's say ask them. Those air will rish mental house in Diet or Olbermann rare who might do better on You know that certain people For example have Example for Well I guess he region as example. You know this more about just like dietary customization workers People out or gallbladder liver function surgery Hoses until I awake information on saturated fats. Certain people have apple aeging. It's hard ass disease Alzheimer's in high diet and easily people who although here's your diet were just fine for regular neighbor. Would Ashley now agree idea for them? So ultimately of down to the fact that a musty causes Prepared and fill in the gaps in chosen A site eliminates groups in Wien should wherever the individuality or on buys and shoes diet as most precisely correlated are geneticist or blood. Were so we know that what we're eating is for US. And not because his you know coming from the most popular diet both her face is on art in those little easy when eating into a better job Health in the last one say is that no matter that give look at these loser characteristics of you see over and over again whether you are in you know. Sergei a Mediterranean diet or whether you're limiting aside and these are like prisoners talking about easing of Paris chewing your food. Lessen the meal grateful for the meal. people on eating late driving through traffic sitting down family We know that our ellen fasting and time approaching restriction powers. Is You know. Many of the wide writing plants herbs spices. And so if you had a job in Paris Headley drew state wide riot you structure such a way. No matter what the source is at. How initial notes the any type of eating healthy for you Chris? I enjoy missions that you may have and as I mentioned at the salt man has just released. New Hope just reminded home Yeah aw the book which I mean. If you pages another four hundred pages of website flushes Superhero. Guinnea IS BOUNDLESS DOT COM for slash book DASH DEPOSITORY AMAZON DOT COM slash book bash. I also a coach in his whole people from all over the world is hockey constantly are usually you're league awesome muscle gains what were labs to swerve performance parameters. Anything that someone was to you with the so. That's just for evil. Us All over the world in. I think most she sounds like our podcast and blog but you want to revise our listening to the way smarter than me pricing for his E. Anna's been racial fins DOT COM And over voice coaches like that revolted Dot Com Day Ribaud coaching DOT COM. Use My services phone with me. You're having Trained plan usership line for you. Overeating like them. You haven't out so let's go. Coaching DOT COM. I'll be something Wasilla. Beshear Abigail cushions. I know you recently saw service alliance hoping yeah so I just started healthcare K on k out dot com this is the USO that she's autograph Over the next couple of months. So this is the law Free contents as Hours you're on my website void. Won't you a issue on ten specifically Areas I'm much Hundley Murray Just not complete super easy. Seventeen Eagles over the past. Seven months Responsible is a subscription to a lot of heads this attrition little as well severe video. Sousa I put up with Olga's users and coaching on there as well so Thanks for listening. Today's show you can grab all the show notes resources pretty much everything that I mentioned at Ben. 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The Hunter McIntyre Podcast: Crossfit vs. Spartan, Top Recovery & Sleep Tips, Crazy Bobby & Much More!

Ben Greenfield Fitness

1:16:37 hr | 1 year ago

The Hunter McIntyre Podcast: Crossfit vs. Spartan, Top Recovery & Sleep Tips, Crazy Bobby & Much More!

"On this episode of the Ben Greenfield Fitness podcast my dream job is to be the crocodile hunter and I told the academic advisor and they're they're like we don't have the degree for that and I was like well. I'm out of here. Can I run four hundred meters wall doing higher up benches into ring muscle up into walking on my hands saying the missing component of Crawford Crossfield in terms of claiming to be producing the fittest man or woman on Earth would be like the Stamina Endurance Component. You'd know about that if anybody who's going to know about some kind of crazy surgery injury two hundred percent the yield held performance nutrition longevity ancestral living biohacking. It's much more my name is Ben Greenfield. Welcome to the show Oh Hello Yo this is Ben Greenfield. Of course you listened to my podcast. I had the chance to sit down with my buddy and crazy athlete hunter McIntyre recently at Spartan World Championships this this guy has a ton of history in obstacle course racing before that I believe underwear modeling and before that swinging chainsaws in the forested wilderness of Montana somewhere anyways though he has a super interesting story he's been on the podcast before you go to my website at Ben Greenfield Venice Dot Com and do a search for Hunter McIntyre. You'll find it and everything that we talk about on today's show. You can find over at Ben Greenfield fitness dot com slash hunter pod H. U. N. T. R. pod been Greenfield. Fitness dot com slash hunter pod. Today's podcast is actually brought to you by first first of all a wonderful chocolate coconut almond honey based piece of clean real food energy that I personally designed to be the most guilt free and frigging delicious energy bar in existence cocoa nibs coconut flakes almonds organic honey grass fed gelatine white she shia seeds baby keen while organic rice organic pea protein cocoa butter sea salt. This thing is like eating a frigging candy bar mixed with a doughnut but it tastes amazing is called the kion bar the kion bar. You get ten percent off of this bar anything else from kion. If you go to get king on Dot com that's get K. I. O. N. DOT COM and use discount code be G. F. One zero. This podcast is also brought to you by find friends that Organic Fai who just launched their gold chocolate so many of you are familiar with their with their gold which is basically like a wonderful a healthy version of like the Golden Milk Latta that so popular coffeeshops these days will now they've transformed into this chocolate superfood. That's blended with with Turmeric Ginger and Rishi mushrooms is zero sugar in it so there's no blood sugar spikes before bed even though it is a wonderful pre bed treat that satisfies all those chocolate cravings that you may or may not you know who I'm talking about. Get before you get a bed at night now. Here's the deal this stuff tastes amazing. I blended with but of coconut milk and it's just it's out of sight. I also sprinkle a few coconut flakes on top of accelerate little crunch those your tip for the day you get the chocolate he gold oh goodness at organic dot com slash Ben Organic by with an eye or gamified dot com slash Ben and Enter Code Ben G Two zero to get twenty eighty percent off this wonderful chocolate nighttime indulgence. I'm sitting here with my buddy hunter. Mcintyre Men's journal called you the man behind the Spartan Race Empire Competitor magazine called you the rising star of course racing men's fitness which I think did a cover story on you hear list you as the future of the sport and your list of accolades go on and on. I believe that yesterday you added another crown to your list of achievements as the top the top something in a sport that doesn't quite exist yet but that we made right okay well. You know I mean all sports don't really exist when they first start out and then all of a sudden with a couple of years and some good athletes good names behind it he gets energy and becomes an awesome awesome yeah yeah dude. I was just looking at your hand. I had no clue your hands or so big. They're big and they're also a little bit swollen from that from all the finger so gigantic the swan after the throw the cold at the top of the mountain. I don't really think so honestly we kind of manage super well with gloves and I took care of myself off and I realized that we're going to do so much cross in the afternoon that if I didn't have good management I would allow Asta Chandler had to drop out of the competition. He's a military guy. He got really bad cold cold exposure on a mission and a training mission and he has such bad frostbite like as soon as he gets exposed to cold he completely loses control the human body. He is weird like that. The same thing happened with hyperthermia people who've had hyperthermic shock like what's the desert or whatever their way more heat sensitive heat since Colton take heat sensitive and then people who had the cold stuff like like this Guy Chandler. You're talking about add more cold sensitive okay so probably the worst thing you WanNa do in life is get frostbitten Dan Hi Dharma because you won't be able to handle she just saying here zone. Actually what's the most moderate temperature you could probably find California southern California southern how so anyways you put together like this whole cross versus the Spartan athletes it was interesting so I've always loved cross fit and I've always loved Spartan. Racing was the Spartan Race Athlete. I did cross a game this year and I went into their grounds and I challenged them and I did my thing I didn't. I wasn't a champion the way I wanted to A. B. But in reality it took a whole year off to expose myself to that and I contacted my buddies those like listen guys I did your buddies in Crossville Chandler Smith Jacob Hoeppner and Sean Sweeney all multiple time cross a game to athletes and I told the guys I was like listen. I have an awesome opportunity. I WanNa get you guys fly out. Spartan Artan race and I want you guys to do this thing. In the morning. We're going to run the race and evening we are going to do for cross awards and everybody was like super into it and I'm pretty amazed it went so smoothly because honestly when you're professional athlete and then someone ask you like if someone invited me the crossword game just on a whim a month later I don't think I would show up but these guys showed up and they threw down in it was pretty spectacular like big results cross-fitters athletes and I think most my audience knows what cross it is. They we had to go do a full endurance stamina based Spartan race. Yeah probably the hardest kind you can imagine because mountain running is spectacularly challenging on on and just like tro run and they got a half hour head start on you guys yup chase them down and the goal is to catch all them. They're very impressive like top top guy only finished. I think thirty forty five minutes behind me and that's a lot of muscle care hill. Totally I mean these guys are five foot seven to five foot nine in their holding one hundred ninety five pounds ten fifteen pounds lighter than I mean. I'm not just saying this to give you shit but like you are like at least in the round that I plan in endurance sports like you're one of the bigger dudes yeah totally and I saw you on the Cross fit games and you looked small compared to these guys and you're not a small dude. No I mean there are just so densely designed I'm across but it's completely almost every sports done this. It's completely designed and it comes in on such a body type. That's perfect for that sport and for that sport like I was just talking to Kelly cigarettes wife and she was like a study came out from Ucla think or someone one of the Ucla things and zero percent chance. You're six feet tall that you can win. The Prospect Games. He's based on all of the metric is just based on like the lever arms the muscle length basically the bone light six foot two and when I reached my arms overhead like him well over nine feet over over here and if you can imagine these guys were five foot seven who have even shorter little stubby arms dude. There's probably about a quarter second every single rep that they're they're missing count on that. I have to travel basically yeah. It kinda sucks lesson. I've never wanted to be short but if I was going to become a professional athlete I think I'd probably have some surgery to remove some fever bonds. That'd be good. I think the Chinese know how to do that yeah. I've heard about that. Go to Hong Kong. Come back a year later with your bones. You'd know about that if anybody who's GonNa know about some kind of crazy surgery eight hundred seventy you hit you. I'M GONNA find affiliate League for some Hong Kong bonebreaking okay so so that he goes came back and on on the same day you turn around and and then you go ahead on all these wads yeah so the first one was very I mean when I say these cross at workouts. It's it's by their definition. Shen constantly varied high-intensity functional movements so they weren't with barbells. They weren't on Polo Bar. They weren't box jumps and stuff. Everything was done in a parking lot to the side of the venue where we had huge hundred fifty pound slammed balls the ram rollers we had four foot wall of six wall. We at four hundred pound logs that we're doing people know everything is that you just set except Ram. Ram Roller is a piece of equipment that sparring started employees which is pretty cool. I mean it's Super Super Bowl designed for functional fitness to have in the gym. It has multiple designs in the way it looks just like a foam roller but it's fifty five pounds super dense material really highlight composite posit rubber duck it against the wall. You could slam it against Iraq. You could do whatever foam roller but as a piece actually could you know if you really want to phone you have a foam roller but if you want to do something like all those kind of cross shop core burpee type things you use that so you guys are on the hill and the snow doing this well it was actually kind of like perfect like beautiful sunshine perfect weather a little bit of Gust of wind but it can cool when your lovely country gave was so it was like I was like wow this serene I cannot believe that this is like because because we were supposed to get snowed out we're supposed to get slammed by bad weather and of course the fourth were workouts about to start and lightning hail rain came and we had to cancel workout which I'm super glad we did because it was the suckiest one you had like crawl under barbed wire carrying the ram roller. I really would have just not my day smoke clears. What happens smoke clears clears? I I had a pretty clear big lead like three workouts and I was already leaving by five points so it was not a to my own horn but I'm just telling you guys how it goes but we had actually teen across. It was just a few points behind overall points. They actually kick some serious ass as they took second Sean Sweeney the cross a guy took third Kempton took fifth in Heppner took fourth so if people WANNA see video showing so they're trying to produce it a lot at this point. I like I don't have the content but supposedly this is produced through Spartan race sponsored by fit aid going to be in your inbox hopefully in the next month okay. I'm alright not myself you guys go to Ben Greenfield fitness dot com slash hunter pod. That's been dot com like hunter podcast dot com slash hunter pod and put the video in there you go check it out. You'll probably have it on your instagram to totally do all linked to honors hunt the sheriff instagram page on there too okay so you before you got into the world of Spartan Martin and even when I was looking at this bar and I think I caught a glimpse of you at one point I saw training in the backwoods of Vermont at Joe's farm on documentary and so so I'd seen yeah at some point on TV and and really my own interest in Spartan was just seeing an interesting sport that looked like it was something totally different traffic on Thomas Board with triathlon so I started beginning Spartan and I ran into you a whole different kind of entry into that whole world for you is almost like a a savior to to extent one hundred cents. I mean certainly interesting. It was a successful athlete in high school but you know I'm not gonNA say troubled in the wrong way certainly gotten a lot of trouble doing a lot of drugs. Partying lots getting being arrested a lot for harmless things like throwing a rock like weed and beer. Yeah I mean I would do cocaine and anything else. I dabbled heroin. All I'll ever GONNA drug giga more than we didn't bear them yeah but those were my go-to like I'm not going to say that was one of these kids who had like a needle in his arm walking around town like I was just more like if you hit me up. Let me like dude. I got the bag of something like a chocolate partied. Certainly I mean I think there's a lot of Jackson Party. I mean it's just it's personal high intensity. I loved the intensity of competition competition. I didn't even train at all like at that point in my life. I never worked out. I didn't do any of the trading practices nothing I would just for your sports wrestling running okay yeah I mean like I had to go to wrestling practice but I just fuck around. I wouldn't do any learn any of the moves and then I just came. They blew the whistle and I'll just focus on painting the person or taking them down that's cared about like main handle it people and then like when we go to cross country practice I would just go in the woods and smoke a joint and we were supposed to be back and forty five minutes and we were supposed to do mediocre run every single day and I don't think on a mile end of the woods a mile back out with washing my hands after the VDI is good for dirt's athletes. Yeah yeah yeah so crazy. That's one of the weird things I could smoke so much. When I was a kid now I can't I'm? CD's become like a total lifesaver for me because I can't smoke weed weed has changed since the sixties. Oh Yeah Razi. Did you take a puff weed. Nowadays honestly feel like I'm GonNa Another Planet Yeah Yeah so to go back to where I was at like went through that whole experience had they go to Rehab for a year because I basically they're going to send me to jail but there was kind of like they were gonNA. Give me one last chance there like we'll send you to Rehab for year and put you on two years probation but if you don't oh come back completely by the book and All your community service hours everything done perfectly and not one scratch on your record for the next two years. You'RE GONNA go jail. Who said that your parents know? That was the court system yeah. I wish my parents had that Y- crazy so it'll be a bad thing parents had the power with jail so so basically I get out of Rehab in during Rehab. I only got more into drugs to be honest like I just broke up with more people who were better doing drugs than I it was because was this the rehab where you're like in the backwoods. In Montana where I started out Montana went to Rehab my first year college. They were giving me like a couple classes classes. I was doing like all outpatient program so it was like the loosest version of Rehab. I had my own apartment. I had to do like four eight meetings a week to therapists meetings a week had to meet my po twice a week peanut cop twice a week but I also I didn't have a leash on me so basically did the Rehab thing and then I got booted out of that we have because I was partying too hard went into another rehab and then went to another rehab and went to another rehab and I think the first time that I ever really appreciated hard work was I finally got back from one rehab to the one I originally started in and I told my probation officer I was like if I don't do something that's going to exhaust my energy so much. I'm going to end up going to jail like you got to help me out here. It's not the fact that I don't want to be a better person just because I don't don't have any reason to be you. Guys are just tell them to stop doing drugs. I'm like what's your reason behind. Stop doing drugs and no one to give a real answer because here's the reality when you're that age. There's no reason to not explorer life to like. It's absolute depths in every length in every direction like are you gay or you are drug doer. Do you like to read the Bible. Do you like to climb up to the top Papa Mountains. Are you person who stays at home. Read books like you're just kind of developing as a person and it doesn't matter like which direction you go in. There's no right or wrong answer and when you have people people were older than you telling you know this is the way to do it and this is the way to do it and it just creates calloused emotion of like I don't WanNa hear the shit you have to say like I'm trying to figure it out on my own where you also on on Ritalin or adderall. Add adhd every kind of medication you could imagine from the ages seven until I was twenty one so you're the classic boy wired to move move wired to explore basically kinda getting held back which is crazy. I mean the way I look at it now like the amount of drugs that they were giving me on a daily basis I could sell those pills for probably the one hundred dollars plus a day to people who want to take adderall to get high. I people see him a crush twenty milligram animals and snort him. I was like dude. I take four those just to wake up every morning because they told me as a fricking adolescent as developing adolescent well river and tearing hyper like they're going out in the cold pool getting in the Sauna. They're building four chipmunk. They're running around in the bet like I just basically exhaust them. Yeah and that's the thing that should have been done. Yeah in schools. Don't really have that AH infrastructure to handle somebody of my caliber in. There's not it's like. I don't necessarily blame the school system because it's developed have a one size fits all because the funding funding around it they should have at least a treadmill desk. Oh yeah those standing desks that they have now. It'd probably been helpful so do that whole pattern and when I was in the Rehab I just said you have to give me something. It gives me purpose so he got me a job as a logger and I had to be a logger for like eight months in the woods like punching holes through snow to wrap a big logs at chains and I went from one hundred and sixty pounds of two hundred fifteen pounds that second puberty stint and was this logging eating food like fat or are you just like put on Muscle Ono's fucking Jack. Did I was humongous. I'm stroz stronger than than I am now like it's it's interesting like I eventually wrote a lot about it. I just picking up raw objects rather than being linear pattern of doing five by five and stuff squatting and benching like my hands became thick. My hands have changed back to being a little bit more center but like the meat of my hands and my fingers like everything transformed because you're a different kind of strength training you know my brother is a farmer and you were coming to my hands earlier like he shakes my hand and his hands just like involevment just like eat them up so so everything changed and I think that's when I started gain appreciation for like working hard and have watched my body transform like I was never I never had a bad body. I was always a lean kid. It had like an under those kind of like boy six packs always but now all of a sudden bum-bum-bum-bum-bum-bum-ba thighs chest triceps biceps and I was like okay and then I went to college for Year and on academic probation and I didn't really Kinda get the experience I wanted to be as an athlete. They wouldn't let me compete and I basically just like started. Training really hard in the gym was the first time I've ever picked up weights and I was like I don't understand like why I want to go to school to study something I don't want to do when I just WANNA compete. It was my dream job is to be the crocodile hunter and I told the academic advisor and they're like we don't have a degree for that and I was like well out here. So then I kind of get out and I didn't really have direction and I was good looking lean kid and someone told me you should be a model because he was already model and he told me I should do or partying and I jumped out of get to model crocodile hunter outfits exactly so I popped out of a door and my underwear at this House party and this kid was like you should be a model. Kellyanne should be a Marlboro and next now I had a contract out of Miami and I started modeling and then I'm traveling overseas modeling in New York City modeling and I did that for a while and it was the kind of thing where it's like almost like when you were experienced bodybuilding you want to see the way you could develop. Your body wanted to see what length modeling for me wasn't really. I didn't care about the fashion I didn't care here with close to its users or extent for me. It was like art right with my body is the canvas totally basically molding and you could change which I think is the draw for a lot of people for bodybuilding your finger so that's what I had to do is to transform this now two hundred and fifteen pound body and I brought myself back down to like one sixty nine at my skinniest and found a way to take my shoulders out here my waist down to hear you're my thighs trimming down to like this lean slender body down here and I was obsessed with that for a while and then I was like honestly like all I'm doing is working out really hard to take pictures pictures. There's like no real depth to this so that's when I moved out to California with a couple of friends and just kind of lucked out one of my buddies and college made a lot of money and he you want to house all of us departure for your in California and I didn't have a car because I just moved from New York City and living up in the hills and Malibu you've seen before like the same place at Malibu similar similar spot just down the down the range so basically I was like I don't have a car. I have a bicycle and I started working as a spin instructor. I used to have to ride my bike down the mountain. Get on getting a bus ride the bus into town teach a couple spinning classes comeback and then do a workout so without even trying. I was already getting like four five hours of work out today and that's when I discovered my I I did a half marathon. I was like I should get back into running. 'cause that was a good runner when I was younger did well there and then I said did a Turkey Trot and then I did a gladiator rock and run and I did my first Artan Race Holy Crap and then from from that point on it was like a tidal wave your base in terms of endorses strikes was actually pretty massive going on your first partners. Total is through life. Yeah I mean I had probably spent every every single week logging forty hour weeks doing on lines just like your tile logging humongous stumps that were so heavy and carrying. I mean you know basically like a thirty pound. Chains our with me everyone so your career in Spartan think that I do have a lot of people listen who are in the world of endurance who who watched Spartan races or know about Spartan and I think it's obvious like you had a really successful. Spartan view won multiple championships put him athlete. You're one of the top ranked spartan athletes you you know for all the years you competed. How many was that two thousand twelve until two thousand seventeen was the last one I did a five year stint and then crossword crossword happened yeah go? I mean it was interesting so I can't imagine anybody who's listening to this podcast eventually find that the stimulus that you're putting owning yourself through fitness unless you decide to reach out into another endeavor like your body will reach its maximum capacity or you get bored exactly boredom boredom but also it's just like your body grows stagnant in. I'm always a person who might you know I've already told you I'm kind of. Add type of person. I need to have something that's very energizing. Distracting unions like I have tons of passion for or I can't do it from the kind of person who will not do anything unless it's one hundred percent and I just said to myself I was like had these two years of doing tough mudder. I started pull away from Spartan and do the things. TM Ex was like almost like cross fit on wheels cross it will running and it was an easy transition because they didn't have to get into heavy weight lifting and decide to kind of do the circuits doubts right. I forgot about that was kind of like inbetween spun across for free and now there's a lot of fun and described that briefly to folks with Mexico's so the market is the world's hardest mile and it's ten functional fitness movements like they couldn't use the word cross because you know what a branding and trademark or whatever the heck it's called us but while traveling through a mile with ten obstacles so you could start out and do first year we did it like this. You run you do one obstacle you do on functional fitness movement then you do obstacle functional fitness moving obstacle ten times in a row covering a mile that was a really brutal style then they were like we want to kind kind of appeal this more to somebody who's into cross it so then they started out with run hit a circuit of like fortified movements then forty-five obstacles then forty five minutes unfortified obstacles and that one was like a totally different sport now because now it allowed these cross for games athletes to come in who did very well that year and and be able to take this wide mentality in structure of their fitness and basically just hammer through those and then kind of buzz through the rest of the section so I had to transform for my training from this guy who could swing kettlebells and carry sandbags really hard to somebody who can now take like a ninety five pound barbell which is not massive very neat guys to here but if I told you you're on one hundred feet if you ran it hard enough retard so you take a ninety five pound barbell and I need to be able to rep out like twenty thrusters twenty launches twenty power cleans twenty shoulder overhead straight through and like do not break you can put the barbell down for a second shake your hands out and then go right back into it and so then I got exposed to competing all these games athletes and admittedly they're all very talented athletes but I gave them a good as weapon like I crush them because there's there's a lot of stamina and endurance. You still had to have like a crazy good engine and by the way do they still do those. GM xs now top water is a whole nother tangent we could go off on but tough mudder kind of had to really rebrand themselves. They shut down. We'll dean the company laughed and all this money kind of fell apart so now they're starting from scratch again so hopefully they said Philip L. up for twenty twenty okay yeah so they took off but that's what kind of Guy Unity in Crossville workouts and before Tim asks you hadn't really been doing much cross well. I mean I always did cross fit style training but there's a difference between green training cross fit and then training. It's like me saying `I bodybuild but I don't compete in bodybuilding like totally different. One of those people is doing steroids counting. Their Mac rose doing everything working on their tanning. They're posing another person is just growing out in the gym trying to get some PECs and biceps right so I was doing crossword a very mild level both Fard Art on elevators fitness exercise. My guess is exponentially worse as across fitter than it is. I don't know why I think it's because of the level of stress that my body's under under it all I can tell you exactly what it is because it happens to me on certain days and it's sympathetic nervous system overdrive on a ton of blood away from your gut. Everything just sits in there and ferment ferments because they can't digest. I needed that explanation because I couldn't tell I would just like literally. Send my girlfriend would like dude just finished as hard as workout and I cannot stop for a lot of athletes are like what I needed to go map and he's a high carb low fat high fat. Low carb is like you just bought your like. You can't digest itself off yeah and that's probably going to be a problem for many years sucks so what I was saying. Though is I basically competed against these guys and you know I beat them. mm-hmm and I feel like I still didn't get the street cred for being fit athlete like they're like Oh. You beat us in your little mud run thing. I'm like Goddamn. I'm sick and tired like these guys get pegged as the fittest on earth and I'm like honestly I think that's a crock of bullshit because I know so many people blow your minds. I'm like I got friends who can run some fifteen minute five ks as in bench like four hundred pounds like there's Pete freaks out there and they do different things to do that by the way just some guys in Hollywood or pretty nasty but I mean the reality is is like I'm almost there though I can run as I used to be able to run some fifteen minute five gain I can bench over three hundred pounds right but can I run four hundred meters while doing higher up benches into ring muscle up into walking on my hands during the missing component of cross fit in terms of claiming to be producing the fittest man or woman on Earth would be like the stamina the endurance component. I would say that it's just it doesn't like today is a better example for me. It's such an incredible test of stamina but then it's like also also incredible test of strength but it's not extremely technical strength yeah. There's a barrier to entry there. If you don't have technique then you can't play the game doesn't matter her how strong you are a little bit of resilience to I mean like there's the elements right like cold and the attrition component of of having to fuel not just pre and post us but during like there's a lot of little things that happen in these longer events yeah I mean it's interesting so I came to that crossroads like I need need to prove to myself that I could at least do what these guys do because I'm never going to. I'm I have this like tearing feeling at me every morning. When I woke up and started training again that was like like beat them or at least get the satisfaction of being toe to toe with them again in their own world? I'm never gonNA feel satisfied athlete because I've won tons of titles obstacle horseracing. I've been undefeated on broken skull ranch. I've been undefeated in this. I've been undefeated in that and it's like yeah. Those are things I'm good at. It was easy for me not necessarily easy but it was just something something that I trained really hard and I was very well-versed in I needed to get out of my comfort zone and like jump in the water with a bunch of great white sharks and just feel that fear and feel that intensity around me so within that like it was kinda crazy as I started to formulate this idea in my head all the wildcard came up nats anybody who doesn't know what that that is cross it decided for the first time ever to invite athletes outside of their sport based on merit and other sports to come competed the Cross smart from like a promotional media standpoint totally. I think it's super bad ass and I thought it was something they should have started earlier but I'm lucky I was the first person they ever invited to do it. So I get the bid go in I competed and they had to cut structure which basically if you didn't come top fifty percent and each workout that you did you got cut cells or like cut me eligible times per day. Oh yeah it sucked start for like one fifty. The went all the way down to ten athletes last day and it took out a lot of really really talented athletes because originally the way it was structured was like you could be a specialist and do really well in like three to four workouts and have really high points and then kind of like be decently good at the rest and now like if you screw up on anything and you're not like pretty much iron tight with with stuff like you you're out or if those first few workouts in which they're cutting a lot of people don't happen to be something that you're particularly good at. It's just it's just bad luck the draw yeah that's what happened to me so I did well in the first one which was like a run four hundred meters climb a legless rope climb twenty feet three times which was insanely heart art and then snatch one hundred and eighty five pounds seven times four rounds all things that I'm decently good at good at the running but trust me running is not easy after you do those and and then the next piece was a row into shoulder overhead into walking on your hands super good at rolling super good at shoulder overhead I never tried walking on my hands on astroturf and this wasn't just after this is brand new astroturf so if I told you to do like push ups or like even hold a hand. Stay on this in this floor right here. It's very stable but if I told you to go do like a similar movement pistols squat on that rug right there even even those little micro imbalances right there it fatigues the muscle differently and I was not ready for that and I blew up and I went one hundred feet I think so and then I only had to go like one or two more links thanks and couldn't get it done and so much time left. I'd six sports specificity on the micro level drove me nuts. I had six minutes to cover for basically like a defeat on my hands and I can cover one hundred feet in less than a minute yeah and I can repeat it over and over again so it's something that was emotionally burning joining me for a little while I was also were being seasoned. Athlete comes in Handy. Totally you know people who have competed at the cross Vicenza Four. Probably they're going to be an walking on ASTROTURF. I didn't didn't even think about it and it's kind of embarrassing. It's one of those rookie things like now. When I run Spartan Races Joe to senator this if you tire shoelaces regularly and then you not it backwards the other direction so like let's say you do right over left the first time do leftover right the next time when you not it it never comes undone in? I didn't know that because he had done so many ultramarathons and and things like that and he taught me how to really quickly in I never had my shoes. Come apart in a spartan race ever again but so many times before that I'd be running races in my shoes would come apart and tied hi Dave. Thanks so tight what the heck is happening so even something as small as that changed my life afterwards. Were you working with the coach at the time. No I kind of did my own thing. I just wanted to know I had worked a lot with coaches and I had somebody to be adviser for me a couple of people but here's the one thing that I even realizing rising now. Here's what a high level Crawford or does and here's what a moderate level costs for does and I basically tried to close that gap so oh fast that it was just like prone to injury and just bad habits in coming from this world where I was the best at one thing in the super high amount of volume of endurance and everything I I trained twenty five to thirty hours a week. I'm going to go train twenty five to thirty hours a week doing cross it. You can't do it. One tasks taxes the cardiovascular system and in some ways can taxes nervous system like mildly but this is completely on your skeletal structure. You're nervous systems. Your tendons and everything is getting fried on a daily basis across it. 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This is if you bought at the grocery store this podcast is also brought to you by made in cookware so I don't know if you've ever wanted to upgrade your cookware to the same pots and pans and knives as world famous chefs like like Tom Colegio or grant the chats or Brook Williamson those of you who can name off famous chefs and now you're naming these along with me but maybe he couldn't justify the investment in those fancy fancy pants that they have well this is where made in cookware comes in they know better tools make better food so they do pots pans carbon steel chef's knives they make them all by the best cookware makers from the US and from France and then they turn around and they make these available all to you with very fair pricing because they cut out the high retail store pricing only sell this stuff online so when you get this stuff you can cook cook and get the flavor enhancement and the peace of mind that you're not getting like parabens. 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It is heavy loading barbell. There's nothing like it to stress the body which is great if you want to get fit fast. That's the way to do that but it also means that your neuro muscular system is more beat up by that now than anything else which means that like if your cardiovascular system is good right your blood has replenishing. ATP Pool in your creating and everything and your musculoskeletal system has recovered covered like the like the fibers have repaired regenerated that means you're neuromuscular system could still be like two or three days behind still so that's interesting thing that I'm at right now so I just did cross it really hard for the last year and I'm a person who reads books like crazy and that's how I discovered you and started to get into podcast like constantly want to just eat up information information and break it down and try to find ways to cut corners and develop myself faster and make myself fitter in any way possible so you know oh this whole year of doing cross but just keep on pulling in more and more information in the way that I'm starting to train like it's just I know that it's not good for me. What these guys are doing to be honest? Maybe because they've been doing it for so many years they might be able to handle it but to train at their level and try to speed things up or accelerate to that point that way than I'm at. It's just not possible hasn't the guy who won the cross fit games a mat Fraser ben involved in powerlifting our lifting or Olympic lifting for a very long time like young teens and he was training the Olympic training center and everything so if you imagine the guys almost thirty now and he has probably like thirteen years of barbell lifting on his on his shoulders and legs like he has probably done thousands of reps every single year so he's reaching up towards like that twenty the thirty thousand mark yeah so so with with that being analogous to like you know Malcolm glad wells book about the ten thousand hour rule applied to chess it would be the equivalent largely of Hugh attempting to be a chess grandmaster on two thousand dollars this year instead of ten thousand yeah so you still would have like eight thousand thousand hours still left to go to really truly feel as if everything was smooth but the one issue is I'd much rather try to chessmaster than ended up having like disk risk knee surgery because I've tried to match those guys levels so you know this terrorism man ego this ego inside of myself where I'm just fighting Mike M. I just not good enough. I'm what I want to walk away because I'm not good enough or I might just the person who do we need to swallow the pill that I do not think that taking this challenge of cross further than I'm going right now pushing deeper into the training whole is healthy for for me because I keep on reading up and trying to find out more information about these guys I know over half dozen guys who've been on the podium since the beginning of cross who've had knee surgery sorry. You can't say that about Spartan race. I don't know anybody who's had surgery for the you know eight years that I've involved in the sport. So what are you gonNA. Do I mean do you do you want to go back and compete across across it and try to see if your body can soak that up after going through a one time just coming back is a little bit more of not a veteran but obviously more experience more experienced astroturf. Here's the thing I'm thinking about right now this weekend kind of really shifted my brain law just coming back into this space because I've been away for almost two years. I'm a personal passion and as I said like I need to be one hundred percent in and I'm starting to kind of fall out of that place route one hundred percent into cross fit because I'm starting to realize the lifestyle behind uh of training four to five hours in a gym like just never leaving the space that ruined right now when if you could just go out your door and look outside like look what we're surrounded by Malibu California. It's equally as beautiful as this stay I stay inside all day long and my body's destroyed because of it and I'm not saying the sport. It's bad by any means. I'm just trying to say that if if anybody's like in my shoes right now and they're like what do I do. I want to get better across it and stuff you can't you can't speed up and try to match these people like it is again Inca incremental dramatic gain of just slowly putting on a pound to every single movement every single month rather than trying to if the best guy in the world snatching three hundred pounds. I cannot try to train his numbers his volume like some days. I'm putting out thirty thousand pounds of volume and that's crazy. It's a it's a long row to Hoe. Oh and it sounds to me like part of you knows that it's going to be a lot of time in the gym away from nature which I can tell you love and I I run into that sometimes too at a at a at a much smaller because I'm I'm no longer really competing for the type of titles and at the level that you're competing in but when I look okay you know the Japanese centenarians and you know the the Sardinian Italians you know living off the coast of Italy and you know Drinking Rosemary Mary T. and walking in the mountains swimming in cold rivers getting out of sunshine and when I hear that if I'm in a hotel gym with moldy carpeted the budget treadmills and Wi fi and fluorescent light part of me inside knows that I'm really not making myself healthier. I'm getting fit a healthier happier a hell for for me. It's hard because the gym is a happy place for me like I. I love to go work out. I'll go work out even if I'm not signed up for a race or competing waiting for anything I like to work out feels good attendance Happy Movement for me. It's almost like moving meditation but increasingly I find myself thinking you know this is not what anybody who's living longtime is actually doing and you know it's getting and maybe it's getting old but it's more and more appealing to me to like go for for a walk and go out and do some push-ups under a waterfall with some rocks. Yeah I mean it was interesting. I competed in a parking lot. Where a month earlier two months earlier competing in a stadium with tens of thousands of people competing in that parking lot just being surrounded by the outside? I was like wow this is incredible like we were taking sandbags. I'm just running up a fire road and it wasn't even that crazy for workout. It's just like this just feels like me yeah so many interesting place I'm just such a competitive person I can never be as I said anything less than one hundred percent so I have to kind of go back from this weekend and kind of really talk to my my coach and kind of try to find a happy medium because I do really I'm very passionate about competing across it. I think it's super cool but I understand that it will come at a cost so I still have to find that. Take chest like I said the pieces are somewhat heavy. CARPAL tunnel is a it is a risk of magic the gathering to be honest John G Dragon's Are you dungeon master. I'm not I feel like you would be a dungeon master. I never found a handy for picking up girls the dungeon master you know all all the things that I did when I was younger. I knew was going to kind of get deter the kind of babies that I wanted to get I now have started bring back in my life. Because I realized is that at this point in my life I was like man all I wanted to get girls. That's one poll girls all day long and it's kind of like this man feeling got lift weights thanou girls and getting bar fights and now I realize that picking girls does not really make me that happy. It was like a moment in time and now I'm going back to all the things like playing instruments instruments like I played trombone for nine years. As soon as I found out the girls did not like trombone. I left trombone. You're gonNA find that they probably do like it. I I know the Babe Parabola. I should've doesn't we're. We're GONNA make that up yeah dude. I should have been John Mayer. Everyone made fun of John Mayer and gave him shit and then he got really good at guitar and singing out he literally can have any girl in the entire world. I think that happened with folks like Buddha too but they had to die. I before people like them that works for you and I die before people like me. I don't think I really get the benefit of that. Yeah Yeah we'll dude my audience likes they like little practical hats and tips and tricks putting your fricken body through cross it like you did have happened avenue like take the accelerated route recovery. What kind of things were you doing to help you recover as fast as you needed to? I'll tell you one thing hanging boots. It's very very into lifting weights. You should get into hanging boots gravity boots now basically I'm over sixty two when I'm healthy the and with tons and tons of weight lifting I can go down to six foot three quarter like over an inch loss. It's bad wow and just like it. compresses the disks in your joints and your hips and everything you're Kinda like this who just displaced so I started to do that and it kind of would relieve the stress on my ankles my knees and my the hip joint capsule and I think maybe that would just allow fluid to get in there and kind of bust out inflammation. Now I have gravity boots. I use a yoga trapeze. He's more because I because those are hanging out in the boots on and off. I find that when I hang from the gravity boots I can almost like swing my hips. I decide almost like you're AH trying to get out of the boot and you can feel kind of traction your hit this one pops out yeah. Yeah you can lose feel the popping. Do you have any little moves that you do when you're hanging already boot typically what I do is I'll hit like five sit-ups five hamstring curls and then I allow myself to like really relaxed I hit tension and I do extreme relaxing Xing. It's almost like a called. PF where you basically for like that body scan thing you can do before you go to bed at night where you tighten your toes than relapse but they get more relaxed than they would normally yeah yeah exactly so I started to do stuff like that where I would like allow myself to really kind of activate and get into it. I allow myself to pull like try to really open up through my lads because it's really hard to get upper body stretches. I do yoga a lot and APPs like Rahm Wad and we'll talk more about that but like this thing right here I'll pull against it and push against it. It's really open up like all the inner councils in here and get my lads going open up the shoulder girdle. It's hard to traction the upper body without well. Kelly Star has a philosophy about Roy modest in a second but Kelly Star at she used to mobility and I think he's something else now. I forget sorry Kelly but he has the idea that you game ready or ready. State Ready State is you basically attach elastic bands to for example your wrist and then you're like pulling away with one in the elastic band tash like a poll all or movable object so you can basically use elastic band attraction the upper body but it is more difficult like hanging from gravity boots and we need to make gravity wrist bands. That's even hang unlike this gravity response her so much dude you have to really build up to be able to hang upside down like it hurts clamps with a hook on the other end like a gravity boots except except for the wrist listen. I'm willing to try like another thing. 'cause I mentioned that Rama thing. I have no financial interest in them. I liked the apple speak on their behalf. They're awesome people and what is it. It's basically just it's a APP designed for more cross Functional Strength Sal people because one thing I realize is as a runner you have have a very similar movement pattern. It's simple movement pattern. It is nice to have some range of motion in there but it's not super super key to success but and how long would last you can do short one. That's like eleven minutes and you'd all the way to forty five minute long. One type of movements are you doing. I mean it's basically a ground based program just kind of just coaches you through and discusses through every single one and there's a video and everything but it's just like I'm the kind of person who own was I. I don't don't like going to yoga classes for some reason. It just doesn't fit with me every once in a while just like growing heizer uncomfortable yeah it's kind of creepy and I sweat so much and I look like a total goofball. Yeah Yeah like I remember one of my first yoga classes. I wore tights that were like almost see through and I didn't know it and then girl came up to me after class. She's like I could see everything going on your pants. It wasn't sexy as is a former underwear model. I don't think you can really make a yoga studio. Yeah I mean listen. I certainly made people wanting more yoga but so like the Ron Watson I I only mention it because I realized also humongous part of being fit is also being able to get into the positions like it is it. Is it more stressful on your heart great in your entire system trying to get into position your body can't mobile even reach so you have to Greece owes grooves to actually have power and strength and mobility and in speed endurance and those groups chiefs well dynamic stretching or you're doing like static stretching old Allston hold okay yeah the basics up. Yeah it's easy. It's easy on the kind of person person where it's like. If I'm just cruise on my phone I'd rather do Ramrod in the APP allows you to kind of like come out of it and it will dictate keeps on telling you what to do and you'll have to watch video and you can screw around right emails. Whatever that you want to do while it's going on all linked to the show for you guys been greenfield fitness dot com slash hunter pod? I want to ask you about sleep but give me one more more recovery tip. Dude biggest thing is probably like calories. I think everybody's super under eating super dehydrated like I started tracking my water sixty four water jug Nike around everywhere and I have to take down about to at least today and also like doing my my fitness pal and making sure that hitting bare minimum of forty five hundred and then all the way up to like sixty five hundred a day and there was actually a research study that showed that that was this was recent recent amongst female endurance athletes the biggest problem with it was it was just lack of calorie intake overall and for me when you know because I have some female athletes leads will come hire me to go through nutrition and a look through what they're eating like just shoving food down the hatchet Kenny anymore once white pumpkin spice bar for breakfast l. eggs with spinach for lunch and then like you know they'll they'll carbo load at night with after sweet potato. It's kind of crazy. It's kind of sad a sensitive subject but like I just bumped into another girl who's incredible endurance athlete here in Kiev fractured fractured sacred and I think it's very hard bone break. It's very hard bone broken running and that's something that's different for that population but for you know at least for me I realized how much I was under eating and nick. I should basically be eating like ten big MACs a day just to even hit like base level of calories. It's crazy. Were you using any like quantification quantification device that you could wear to tell you about how many calories you're burning. I mean I have the I did work with. What the hell is it called? I tried for a while and I'm not I tried to make fun of the company but I broke it all the time that scope piece of equipment if you're kind of more of a not so it's like a wild person like myself I do my dough and that would track everything being in you know. Those are my go to's and then with the water. I don't know if you've discovered this tiff. But have you tried adding a bunch of minerals like Saul totally missed that helps with the hydration so much because what I do now is thirty two ounce glass mason jar in the morning and the evening and the one I'm using right now is called a keen Thanh Q. U. I. And T. O. N. Yeah it's like this Super Salty sea water actually get it from the C- The isolated from the put in a liquid already yeah it's liquid and you could pour straight into your mouth. It just tastes like like horribly salty salt water dump it into like thirty two ounces and it's like drinking like mildly salty saltwater. I use company called right the right stuff on before before that's incredible dude. It's got like seventy percent of the electrolytes for the day and I put that in the judge in the morning I shake it up and I chugged through that thing for for some reason. My body actually really has a hard time drinking just regular water in the morning almost need add either beat elite or something else like just like something just to kind of change. Mike Pal Exhaust which I found another thing. I like I put this in there with minerals. Is You know how there's all this research on hydrogen water like isn't really get for the anti inflammatory antioxidant and it reduces lactic acidosis. If you do before workout should but there's this company it's the guy interviewed on my show link to it. In the show notes it's Robert Slovak any of this his website where he sells hydrogen water tablets but they're raspberry lemon flavored. You have to put a few drops those in the water and they're you know they're non calorie. Sorry and they just give us this amazing flavor to the water but so you get hydrogen and Minerals in passing on your needs. I'll send you a link later on okay so oh sleep sleep is obviously goes hand in hand with recovery while we're some of the biggest things you did for sleep. This is GonNa the sound crappy because I know that you're very intelligent person but I've never been a person who slept very much like last night I went to bed at two thirty and I was up by six thirty and I've been going all day and I won't get I can just be that kind of person I am a person who's your most sponsorship daffodil sponsorship. That's like the Anti narcolepsy drug all the silicone valley us to like go for like eighteen hours a day. It's this little pill called aval really hanging out with me and I'll teach you my trade so there's some people with a genetic variant that allows them to go through a sleep cycle like a ninety minute sleep cycle like forty five to sixty minutes and then get away leslie because you can get four or five sleep cycles and like six hours yeah. I remember reading about that one yeah so basically I don't sleep that much I mean I I do sleep about seven hours a night. Since I started doing cross fit I go go to bed around ten and I can stay in bed until like eight or nine. It's crazy though impact on my body and like my my roommate Kempson he was talking to me yesterday about it. He was like dude. I've been living off since twenty sixteen and he's been with me through every form of training and what I've been training for and he was like dude when I first met you near training meaning like one hundred mile weeks in over one hundred mile weeks on the bike and over one hundred mile weeks on the foot and hitting the gym you'd go to bed at any time and you're up by four. Am like exploding bloating now with cross fit like just because I said the different kind of load and I would just I need to stay in bed longer. I didn't necessarily sleep longer but is needed to be the and that laying position because I was so trashed but again neuromuscular thing a big thing with sleep just so super shakes I like at nighttime I think when you get over into into that overreaching state as an athlete usually a lot of it has to do with the fact that your heart rate's still elevated output pulse ox senator I myself and try to make sure like I will not work out too late in the evening especially high intensity because your heart will never come down. I'm I'm like a thirty three to twenty nine. Guy Is my resting heart rate. When I'm sleeping? I found that if I could not go to bed without a certain amount of food in my body I was still in the forties yeah so I need jerky part because there's you know there's all the research on disruption of Circadian Rhythms e too close to bedtime but all those studies are not done in athletes who are completely like emptying their glycogen Dejan tanks generally hours prior to bed. Do you ever try like a cold shower. Get the core temperature down to this is crazy so this summer we didn't have have we just call it. The hothouse crappy apartment or House in in Boulder still cost six hundred thousand dollars and it was a piece of crap house. That's bolted become so we didn't have have any air conditioning and I would be so hot at nighttime and this is like being like sitting on the couch naked like basically and I would take us freezing cold shower and I take take my towel and I'll get it wet and I would literally put it on my body and lay under a wet towel and we'd take empty protein jugs and we call swamp make a swamp coolers we put it inside of a bucket of water and put a fan over it and I would sleep with a freezing cold. I've wrap it up like a baby and I'd sleep with like a hot toddy like where you put it. put it between your your legs and you heat it up so you stay warm at night when you're camping and he did a reverse version of that freezing cold bottle so I was in Switzerland teaching Swiss health clinic the it was really cool but it was during the heat wave wave in Europe and so it was like one hundred and forty one hundred six degrees and I had add to do a five minute cold shower and I went to the little town took like forty minutes out of the town a fan so just as cold as possible. Put the fan on then you just lay there naked. That's how you fall asleep dinner every night. It's crazy. I actually did a bike race across those same exact Alps during heat wave back in two thousand fifteen picturesque beautiful but one of the worst feelings ever had worst dropout ever had while Europe doesn't believe in air conditioning yeah okay so so sleep for you is having of calories in your body. When you go to sleep totally only major the body temperature is cool and are you using any kind of devices like special noises when you sleep fan kind of like having white known yeah yeah as I said dude I try to keep things as simple as possible like I almost use like only like a training timex? Watch like that nowadays because I just wanted to get all the technology off me but the one thing is is like using a pulse ox litter can be like a very basic similar really yeah as I said like I would just put that thing on there would see where my oxygen saturation was. Read my heart rate track that very easily the one that stays on the whole night. You don't do it all night. I would just do it for like I would lay down on the couch and just breathe in just like sit there for a second okay. This is where my heart rates at and this is where my auction saturation's at like I can tell them like pretty fried right now. I couldn't really change oxygen saturation but I could I could track rose at but my heart rate they said was high. I would have to do a couple of things before I would allow myself to go to bed like the cold or cold enough food. I would make these super shakes or I do about six to eight uh-huh tablespoons of honey up to six bananas if I was really up there in about force Gupta Force Gupta protein a little bit heavy cream a little bit of coconut milk milk and a lot of creating yeah and lots of just put a lot of like you know a Himalayan Sea salt in there too yeah. It was gross. Everyone who's listening. WHO's trying to lose weight? Don't do one hundred just said. Would you. Everybody who's an athlete who can't sleep. Try One hundred said everyone's like yeah. I'm going to try it and they get like fifty pounds of fat and like a month this is market one other question regarding sleep you ever mess around with CBD. I'm here with a company called pure spectrum there my sponsor and I've even using CD's like two years constantly as I said like I used to love smoking weed and I kinda got really bummed out as I got older I just kept on making more more more anxious and and having that spot where I could like you know media frigging energize person one. If I work out too much I'm super energized in to the guy to drink to before I competed the other day a at nighttime to go to bed because I saw people like you and on the bench here and then I'm over here and so the only thing I'll take almost two hundred milligrams programs night yeah. CBD Helps. I'm surprised at the number of people drink wine to sleep. You don't realize all wine is Gabba like is that inhibitory neurotransmitter Gabba real you can by Gabba walgreens right so people who don't want the alcohol or the calories or whatever from wine you can let it was just go by Gabba from CVS or wherever and it does the exact same thing as wine it does yeah. I'm sure it's kind of like that. Just like that casual sipping feeling to someone's like some people just like smoke cigarettes is sensational amount of yeah but what that route talking. CB Yeah that's one thing I was just having conversation with like so atkins came and stayed at my house for a couple of days. He just finished. I'm sure this information out there but he went and competed in the in the What is it called the new ultimate? What is that called survivor ever challenge or question John Eko champion challenge which is like a crazy ultra endurance race and he's beat up from it? He comes to my house. He flew from Fiji comes to my house. He's like I'm here for the week until we go tile and I was like dude. You want some CD like you must be so messed up and he's like I don't believe in that stuff is like how much are you using egos is just put three or four drops under my tongue do taking three or four droppers so that's one thing that really change. My Games like I take massive doses is that because of course it depends on on the source you know they they now have what's called Fido cannabinoid rich hemp I think it's called with denser sources of CBD. It depends if it's got the Turpin like this really high level. Yeah I found some companies either way. I have to take at least like one hundred milligrams but some companies you need like two hundred three hundred yeah but also like I remember so remember we met with mark from Premera Yeah. He and I originally started to build our friendship because the secret behind the scenes sleep supplement that doesn't exist you trust me on that phone call multiple times. We're GONNA have a great conversation about that but basically I would call and I'm like there's no way that creating like someone my size works out as much as I do need to take the same amount of Chritine as somebody who's like one hundred and fifty pounds in the gym and they workout four days a week and typically they give out such bad information on creating these days. It's like five rams of creating. That's all you need and I come from like the school a like where I was reading all these bodybuilding books where these guys are like super dosing twenty grams a day gallon jugs for a week just to kind of saturate the muscle with it and and then we get onto like seven ten games minimum of creating then these are like you know strength training athletes and the same exact thing as I said with as I'm reaching with CBD. It's like like depending on. I think there's not enough information out there for people who are really high training high-performing people where we really need to not only have more calories. We need to have everything on such a higher level then. It took me years as an athlete to find that out because all admit I hate to put down the card that I'm getting older because I'm still young. I'm I'm in my prime but I can't drink a six pack of beer and have like a couple drumsticks of chicken in like a coconut water and like that's my that's my food for the day and then I train all day long like if I want to get better I need to eat the right things. I need to do the right things too because everything now is like milliseconds practically get better atkins has come second place at the Tahoe World Champ Spartan Race World Championships four times now in all than less than a minute marginally on the same frigging obstacle and not to say that he's not training the right way but if you just change a couple of things if you took almost a second off of every single obstacle he he would've won the race so in other words he's using seventy milligrams of CD needs to be using eighty total amateurs the whole game totally mature. These people knew all right so so you're well read guy you mentioned you mentioned that you like books. I know some people will give you a hard time. You know like your meat head or something like that but I talked to you. You read a Lotta books. Yeah I tried to play. It makes a lot easier top books lately. I won't give you a number could be one. It could be a few but anything you've read lately believe that or in the past that's just mind blowing really good that you think more people should have read. I'M GONNA actually go to my phone so I can get the exact titles because I just don't want shore or this up sure. Give me thirty and while you're doing that may I. I'M GONNA throw one in there just because it's fresh on my mind right now and it's it's a stillness is the key by Ryan holiday amazing book so I just finished reading Hitler's last Hitler's last days by bill. O'Reilly I like reading when I'm like heavily heavy and training competition about history books about some of the greatest people in history and not saying like applauding Hitler for what he did goes you find them inspiring or because they put you to sleep now that they find them inspiring okay. I'm going to imagine like I am reading actually another book on Hitler getting deeper into it because the transformation one of who he was and who became is insane and what he did is not what I'm trying to applaud but I'm saying like it's the mentality body and it's the daily practice the things that he did that blow my mind and you know reading about all the generals and the people surrounding him and his thought the process of attacking things like reading about Napoleon whatever's going on like I love to read about history because history is basically a great indicator of what's going to happen in the future and being one of being able to read what the grades did back in the day is very easy way to direct yourself into those becoming one of those same people and I do read a ton about exercise science but I think at the point now where I do read scientific studies and journals every once in a while just to kind of stay stay up to date but she ever read that book I interviewed this guy peak by mark bumps. Dr Mark Bob's is really good book and I'm not not just saying this to toot my own horn but beyond training I spent a lot of time like attrition and now that all the time his book was almost like kind of like a afresh. Well Resource version remind me I was reading really good. It's called peak the the new performance there's one of their history when I was going to bring up but I'm forgetting what it was. It's like the history three of the world like in a very small manual. Tana takeaways like every single sentence in that book is impactful and I don't remember what it is but I will find it for you. Guys who are listening in in Lincoln the show notes in addition to books any any audio podcast documentaries new forms of media that you found to be really meaningful. I'm kind of burnt out on podcast to be honest. I think there's like oversaturation of discussions of the same exact thing. PODCAST is the new blogging and there's so many brilliant people in the world like urine incredible resource and I honestly feel like people listening to your podcast and then all of a sudden they try to kind of do the same exact thing in open up the same in kind of conversations in your only a few degrees away from everybody else and you're one of the people who are the top and then there's just a couple of people below you try to do what would you do at the top oldest yeah doing it the longest time even by a broadcasting for long enough to where the itunes algorithm. I think favors favors me just because I started so long ago that I'm just considered an og. Now I guess in apple that's my logic and it's pretty incredible as the only reason I could figure out that I'm still install up there but I try to do the most is I make a lot of phone calls every single day with mentors. I try to reach out to them like every single week and I try to speak very deeply on anything as I've grown older I communicate everything I can any emotion any question any I the leave no stone unturned. I'm in a relationship with a girl right now and usually like when I was dating people like if they bothered me at all like I just kind of let that stuff build up and I would just it's not even worth having the conversation because probably annoy me even more and then I'm gonna I gonna but now like even though I know that I'm going into like the heart of a storm. I'd Ah just dig right in and it's Kinda changed my life. That's probably the biggest sources of information for myself. Nowadays just pick up the phone. Call someone shit goes south or if you just need to know a conversation needs to be had yeah you don't tax message Dude WanNA see some increasing ECON- actually I know this because you've called me out of the blue a couple of times nine hundred sixty four hundred text messages like Gosh. He's not lying folks. I don't I don't read is I don't read anything. Send Me. I'm just a conversation yeah yeah. That's kind of getting my sources of motivation. Nowadays I think honestly if you can one find great sources of light meaning whether that'd be a book or people and then to constantly verse that to yourself and other people and that's what I'm talking about talk so deeply but you about about I talked to everybody this weekend and kind of what I'm going through the idea of whether I go back to cross it or come back into spartan racing just because if I just sit there and do all it myself I think I don't really get to really live out the ideas you know one last question. I want to ask you about mentorship. You don't talk a little bit about coaching but I think a mentor something different our for the longest time years and years is Lone Wolf without a mentor. I read a lot like books from my mentor books. an occasional conversations with people in their little unique sectors of whether it's nutrition or fitness or whatever but I never found somebody who I felt like Oh this person like finds family important understands health and fitness is inspirational is massively successful. Somebody who could who could go forth and do things before for me and then turn around and teach me lessons very hard for me to find and it's only been literally in the past two months that I have finally found the guy like like the person and who I can actually listen to and respect as my mentor. That's actually why I had to reschedule or show today to be later because he wanted to get on a call with me and I I had to take in stepped onto call with him but but it's it's life changing actually have this person now who who you know it's kind of like the person I wish I always had just people to ask any questions and talk to and I'm sure someday I'll have on the podcast and tell people who he is but in the meantime keep it secret Cuba's safety zookeeper safe how this guy I mean I have a few everybody Kinda provides a different kind of thing like crazy. Bobby's an easy one to talk about. I think mentioned crazy bobby bobby yeah. He's this guy in Malibu Ebou. The first time I ever met him I go over to his house and he's just like my friend told me he's like you. GotTa be crazy. Bobby's like the older version of you and it was known to fucking so so next thing you know I come over this guy's house and he's got a wrestling mat in his backyard and he's like yeah I used to be Olympic trials wrestler wrestler for ten years ago and he's fifty five years old and fifty four four years old when I met him we wrestle for like an hour straight eventually breaks my nose while we're wrestling and it was like sort of but from there I immediately respected him because he was just like one one not only could physically handle backup everything he was saying with physicality but he is so deeply read like you every piece of the body mind body and spirit and he changed my life. I mean I'll admit went through this crazy. break-up back in twenty Johnny Fifteen and I came here and I was like on this rampage of all I wanted like Kinda hated girls. All I WANNA do is just go out and like casually date and drink a ton. I started getting back into drugs a a little bit and I was like I was like fuck. This and I was working out really hard. I was really pissed off and then I met him in that period of time because I had to rebuild like a friend group so I started guard reaching out different directions around. La and he's like duties I kind of I tell me if I'm being crew for your podcast. I don't pretend to be but he's like you. Basically we're just jacking off into the world. I just watch go on dates. I watch you. I'm GONNA hit it. That only minivans just stopped as Mrs Your podcast I try to it keep it. PG This time but you know he's like. I'm watching you go out on these dates and you'd just messing around with these girls. You don't get anything out of it. You kind of just charging charging the world in your workout your chart and the world's nighttime drinking. You're charging the world this direction. It's like none of its re-energizing. All you're doing is you're giving away your energy and he kind ana started to bring me into the whole mindset of the Dow approaches sex life and longevity started teach these little things about actually really kind of being intentional with your time with the personal relationship being intentional with your time in the way that you train being intentional the time with the substance that you put in your body because that wasn't in that mindset at all and honestly honestly the guys now fifty seven years old and Melba lose Malibu Park cities isn't like a well known guy like people would like yeah. I mean he's I I mean he's he's really well. Known in that area like everybody knows about crazy bobby but bobby is not like this celebrity or anything like that. He used to be really successful stuntman model everything like that. Can you just kind of always stayed away from the scene because I don't think he really wanted to be one of those. People see that guy you mentioned me. He's like inventing some top secret. Yes covers exactly thing yeah so like a super brilliant guy. Maybe I'll have to have him on the show once he kind of events that we move keep it. It's it's there now. I mean right now. They're like doing testing with air force the NASONS thirty second overview what it is it's a product called stratosphere which basically is extreme chamber chamber that you can do exercise this is in and you can do almost anything it's big enough like it's probably about a fifth of the size this room and it can change pressure altitude extremely mainly rather rates. I forget what that's called. CPAC machines yeah so it'll take you from the bottom of mountain to the top of a mountain over and over again. They have one of the one uh the upgraded labs in Santa Monica they have on but it's not like a giant room like he couldn't work out. It was like a pod yeah so his is uniquely uniquely designed for one it's going to I don't want to bastardize his information here but I'm GonNa try to give you the the rough understanding I have basically it can help through revolved amazing red blood cells things like that helping out with athletic endeavors health endeavors like there's tons of research going into it now but so the guy's just a genius and as I said he continues to impress me he came with me to the cross what games this year he could've competed in the cross what games without even really knowing and how to do cross fit. He's just an intensely physical beasts and also an extremely smart person and you know is a man growing up in the world. You almost don't want allow other males to kind of make you feel insignificant with their their intelligence or their physical dominance because you want to be like I'm the man in the room. You know what I mean and being an athlete that's very challenging for me because I always need to test myself against other males so as I started to kind of put away that ego and allow other people to come to my life hyphen show me flaws and now all of a sudden make them strengths it kind of changed me as a person yeah yeah crazy man crazy bobby. He's the man he's the guy who ah Elkhart with during a podcast. I'll cover dinner last night about a party and well no stewed ruled any just shot in the Montana then came here and he showed up at the party with Ziplock bag elkhart and his bag at the liver and we had somebody went to a seven eleven to try to find olive oil and water couldn't find it so he just slapped those things on the Grill I had some sea salt with me and it was like salt pepper live good and heart. It was actually pretty good but I was also really hungry. saw the old growth hunter. Maybe like three years from now ought to have you on the show again as three peat. Maybe sooner I'm excited to see where your life life goes in the next few months as you explore the maybe Crawford thing or wherever else things go whatever I ended up doing them crush and I'm feeling pretty physically strongest. I I believe I believe in in folks. If you're listening in and YOU WANNA listen to my other episode hunter or just delve into anything that we talked about today you can go to Ben Ungrateful Tennis Dot Com Slash Hunter pod I willing to everything and Hunter Dude. Thanks sparring people think should be thanks for being a curious seeker seeker and lover of life. I love Thanksgiving over now. Folks thanks for listening to today's show you can grab all the show notes resources pretty much everything that I mentioned over at Ben Greenfield fitness dot com along with plenty of other goodies from me including the highly helpful helpful Ben recommends page which is a list of pretty much everything that I've ever recommended for hormone sleep digestion fat loss performances ormiston plenty more. Please also know that all the links all the promo codes that I mentioned during this and every episode helped to make this podcast happened and to generate income that Nabil's me to keep bringing you this content every single week so when you listen in be sure are to use the links and the show notes use the Promo Code generate because that helps to float this thing and keep it coming to you each and every

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Beyond 23&Me: A Deep Dive Into Ben Greenfield's Personal DNA Results (& How To Get Your Own Genes Interpreted)

Ben Greenfield Fitness

1:39:38 hr | 1 year ago

Beyond 23&Me: A Deep Dive Into Ben Greenfield's Personal DNA Results (& How To Get Your Own Genes Interpreted)

"The, the human body does not work based on individual genes beaten into their own rhythm, the human body works and also focused from Marston piece of many genes working in cascades, to get the various cellular functions done. Are there any genetic underlining contributors, how resistant are the cells that line, the blood vessels is there such a thing? And when we look at it, there is such a master's degree in physiology bio mechanics and human nutrition. I've spent the past two decades, competing in some of the most masochistic events on the planet from seal fit. 'coco Spar nego- in the world's toughest mudder to thirteen ironman, triathlons, brutal bow, hunts adventure races. Spearfishing plant foraging free, diving bodybuilding, and beyond. I combine this intense time in the trenches with a blend of ancestral wisdom, and modern science searched the globe for the world's top experts performance fat loss recovery. Hormones, brain, beauty, and Braun to deliver you this podcast. Everything you need to know to live in adventures, joyful, and fulfilling life. My name is Ben greenfield. Enjoy the ride. D N A, the magical building blocks that unite all humans. We're in talk about them on today show, not humans. But well, we are about humans, but we're gonna talk about D N A in a very, very profound and deep way. My guest today show is a super smart doc in genetics. This podcast is actually brought to you by kion, which is my playground for all things, health and wellness. Probably one of our most popular supplements over there because it's like a Swiss army knife, but it tastes a lot better than us. Army knife. Trust me, because it helps with sleep performance helps with recovery helps with gut health college in joints, a whole bunch of different parameters or the key on amino, which are in a lovely cool lime powder, flavor and also a mixed berry flavor these things. Are like a shot in the arm. I get Instagram post from people who are like, two, did you squeeze steroids crack cocaine into this because it is the biggest pre-workout boost of our had my life. And what I like about these that can be used for Dorrance athletes for strength athletes. They're clean, they burn well, and they're essentially one of our essential amino acids planned in a precise ratio. That really, really is something you, you feel right off the bat when you use them. So if you have not yet, tried Kiana me knows you can get ten percent off of them. You just go to get kion dot com. Get K I O N dot com and the ten percent discount code. You can use over there is g f one zero BG F one zero at get kion dot com. Another thing I wanted to tell you about was that something that helps out this show, quite a bit is for you to leave an I tunes review. So if you enjoy this show, go leave us a quick review in apple podcasts, a really anywhere where you tend to digest your podcast, and that helps out the show quite a bit. Some of you have been asking me about hiking get access to episodes that are eight years old ten years old cetera. Because this has been around now for going on around twelve years. You can download the Ben greenfield fitness podcast app in the app store for Android, or for apple. If you just search for Ben Greenville thinness there's an actual app, that's just jam packed with all of the podcast and it's just like a podcast players pretty handy. So if you weren't aware of that, check that out and also leave a quick review and I tunes finally this podcast is brought to you by one of the ways that you can get all tra-, high concentrations of hydrogen. Jn into the water that you drink and the research behind h two and it's selective antioxidant behavioral Antion inflammatory behavior itsel, signaling properties. It's support from out of Qendra its ability to be able to decrease the rate at which telomeres, shorten so in anti-aging alum, Jeb effect, massive impact on the inflammation, you get from jet lag, or hard, workout, this hydrogen-rich water is so versatile, and so useful, I have a giant glass Mason jar of in the morning and in the evening, and you can get the same stuff I use via this company. Trucy T, R, U, S, I, and Trucy makes hesitant tablets, but also Oltra high concentration hydrogen water generating machine. You can just go to Trucy H, two dot com slash Ben. That's T. R. U. S I H, two dot com slash bed to get an instant thirty percent disc. Count off of their h two tablets if you enter code Ben, and you can also get one of the hydrogen water machine. So true C H, two dot com slash Ben. You know, I'm constantly blown away by the amount of genetic data an actionable information you can get from a fricken little bit of your saliva, and what I wanted to do for today's podcast was kinda give you an insider glimpse using some of my own genetic data as walls, a conversation with one of the guys who I think is probably on the most cutting as of genetic testing and genetic interpretation to kind of teach you how this goes way beyond what you might get from like the twenty three and me. Your, your P might smell like a spiritus or you have a high risk of a Yuna brow, or like the ancestry information that might show that you, you know, your, your mix of whatever sub Saharan Africa and southeast Asian northern European and a lot of can be useful. But to get really, really useful information on things that can help you out with your sleep, your function, your neurotransmitters, even your life span or your brain health. Yep. Stick, a deeper dive, you have to look at a lot more of these so-called snips. And that's what my guests on today's podcast kind of specialize in his name is Dr monsoonal Muhammad. And he has a very impressive background in the field of genetics. He not only studied genetics at university level, as well as doing postdoctoral studies in syto genetics. He's the president of a company called the DNA company, which does functional genomic testing and consulting. And even does like individualize supplementation programs based on your genetic profile, but he's also widely regarded as a pioneer in the field of medical genomics. He was the founder and president of a company called Monning. He was the CEO of combinator tricks, which was a NASDAQ traded company in diagnostic genomic, micro arrays. He was the director of genomics at Quest Diagnostics, which you may have heard of. Before the world's largest reference laboratory. It's like has a market capitalization. I think over ten billion dollars in and he was their director of genomics there. I was also the director of research at spectral genomics, which was one of the industry's first commercial genomic, micro, microwave, developers. So is done a lot. And he's probably seen Morgan gene reports than just about anybody. I know. So Dr Mosser, welcome to the showman. It's an honor having. Yeah. And you're, you're up in Canada, right? Yes. We are it in. But yes, we. Which are over there, Toronto east coast, so we Toronto. But honestly speaking, I wouldn't trade it for anything else, I do Mr. sons that it's all city. Also research, awesome people. One of my buddies has a restaurant over in Toronto. It's supposed to be amazing. I haven't bad. It's supposed to go there last time that I wound up going over to that controversial ameet restaurant, where the guy carved the deer in the window in front of a bunch of protesting vegans, I forget the name of the guy. I went to my friend, Ben colty who's, like a former bodybuilder and we just punished a huge amount of meat. Forget, it's like this big carnival restaurant. The guy was on the Joe Rogan show all over member, the name of it here in a second. Yes. Like this controversial meat restaurant in Toronto, antler, antler kitchen. Embarked, you heard that one Nov not honestly, Ben. I don't get out too much when it comes to restaurants there. Okay. But the other the. Other one is owned by one of my buddies, Alan Odori as called parallel brothers. And apparently, they a bunch of molecular gastronomy, and bunch of super super healthy, tasty foods now on my bucket list, too. So there you have it as long as based on our discussion today. My jeans allow me to go there. I don't know got find out so we'll dive into that. So you guys you guys do some very interesting tests, the DNA company, and I'm curious, just first of all, why is it that like one test might vary from company to company wise, twenty three and me different from say, maybe ancestry different from say, you know, you how do we kind of interpret the difference between all these different genetic tests, excellent question. So most folks, when we think of genetic testing, we think of snips, these things that you referred to earlier, single ducal, type films and slips definitely sympathy. Most important contributors to a person's genetic variations. So number one, yes, we need to snips, however snips arts. Only variability to human genome, there, other genetic phenomena things like copying variation. See vs, where it's not about, you know, will be called spelling differences, which is the analogy of snips, but copping variations where whole paragraphs of your genome ick manual can be missing, duplicated, so that's another major one. So when you think of looking at genetic test, that's gonna give you the fullness of variability, important variable, something that we probably talk about later in the Butkus, which is what type of Erie ability really looking for as you noted earlier. Do we really wanna find that? We've got a univer- say go look in the mirror. If you want to find out if you've got a universal. Right. So so snips. We need to look at that we need to look at C N vs. We need to look in dolls if it's not the whole paragraph that is missing by the, by that analogy parts of the paragraph might be missing. So to summarize when a person when a consumer wants to consider a genetic test is being full they need. To understand that the variations that impact the human genome are beyond steps are important will go look at these other phenomena. Okay. That's the first thing, the second thing is it gets a little technical of technical detail. So we'll, we'll be good understand, how do lobs. Go about testing snips to stick with the sniffs for the time being you. See you genes can be looked. Let's say your jeans or the individual instructions the individual paragraphs in your operating manual. Okay. And within that paragraph. We all have we all should have two copies of any given power graph because of course, the miracle the awesome miracle of the human genome, is that it is deployed, we have two copies of the operating manual, you know, when you think of any coup piece of Gaza tree that you buy you only expecting to get one manual with it. You know, you're not gonna expect to have to almost identical copies of the manual yet with the human being. We've got to all. Most identical copies of the human manual any given time any paragraph, and he discreet instruction. And he discreet gene, that is going to be expressed the body, the cells gonna take a look at those two copies of the gene, one for mom, one from dad and make a determination as to which if the two copies, you'll sell is going to express their some basic phenomena defines. Are you going to express mums copy of gene Dodds copy of the gene, all you're going to express both of them and have a hybrid outcome? No. Of course snips come into play in than they are these spelling variations in the two copies the to power graphs. Okay. We'll when we go about testing snips at the laboratory level. What we're doing. We've gotta find a way to quote unquote, read the paragraphs and look for these variations will differs at a laboratory level is how many paragraphs is a test designed to query side. Simultaneously? He see some tests, the tested we for example, Dina company that we design we look at fewer paragraphs at any given Poynton time, because y the mole paragraphs that you simultaneously, try to query simultaneously. Try to look for these spelling errors the greater risk, there is that one paragraph starts to look like another, and we can get some cross talk we can get some full symphony, we can get some full negatives false positives in regard to the sniff that we're looking for. So now to summarize the technology for determining detecting these spelling differences. These snips is amazing across the board really slips there machineries that you can buy, you can run this garage. If you really wanted to, and you can be pretty confident in the results, you're getting, that's not the issue the issue here. Ben is the design of the test. How many genes are you looking at simultaneous? How many paragraphs in this twenty two thousand gene, manual? Are you attempting to query simultaneously keeping in mind that the more that you query simultaneously? There's a greater chance of our. So I think that's where it comes in. It comes into the design of the test the size of what you're looking for not not to say anything, the functional relevance of what you're looking for that. We'll talk about later on. Maybe. And then, of course, all you don't looking just spelling errors are you looking deletion errors are you looking at grammatical errors, these type of things that influence one test being different from another two? So when you say query simultaneously, d, you mean for example, if, if you're looking at one specific gene, rather than interpreting that gene in isolation. Actually interpreting it in terms of how it might interact with the other genes, so by query here we was speaking of the initial phys. Ical DA platform the PC, our platform of that, gene. So when you refer to query as interpretation that comes later, what I was referring to you. See there's an actual, molecular reaction think of attested think of that test, you having your DNA, DNA sample, an all going to do in that one test tube is, I'm going to go in using technology that will find one gene one predetermined Jean Anne. I'm going to ask on their any variations in that one predetermined, gene in your entire manual verses that I can take test you with your DNA all if your DNA and I can run in parallel. I can run a query. I can determine the sequence in the presence of irradiation's. Not just one, gene. I can do it for five genes, simultaneously twenty gene simultaneously. That's what I was referring to the more the number of genes. You try to scan. Looking variations simultaneously, which of course, depends on the platform that you using that's we start to enter the risk of false, positive false negative results. That's the level of what I referred to as querying at the actual platform level. And then later on depending on the genes that you studied than what you refer to becomes even more important. Which genes, did you study? What is the impact of these genes, and how do the interact? And how do they determine each other's expression, each other's outcomes? So they're two completely different phenomena. Okay. Got it. So, so after you've gotten your hands on the saliva, and you've done this, like simultaneous wearing of jeans whatever's next. So at that point, adopt point you now need to create. He need to say this is the logic flow that should happen, whether it happens in every touched or not of doesn't wanna comment that I'll make which should happen is this. You should go into a test a now. Get a little into designing a test at the end of the day. What are we doing this genetic testing full bend because really, you know, physiologically we almost don't care about jeans. You know, there's a pretty bold statement because physio logically, what do we want to determine we wanted to Termine, or those cells working? What is the outcome? What is the manifestation in the person? That's ultimately all we care about now. Office -ly cellular function, the person that you're dealing with deficiencies Optum abilities as the case may be do harken back to their particular version of genes. So when you design the test a really well, designed test should be one that says, what is the cellular function, that I'm going to be studying, what is that pathway 'cause the human body does not work based on individual genes, beaten, to their own rhythm, the human body works on an Olsen. Ole Castro Marston piece of many genes working in cascades, to get the various cellular functions. Done. So when you design a good test, what you should really designing this, you should say, what is the cellular function. What is the pathway? What is that system in the body that I wanna study can, let's map that out, independent of genetics that just say, what are the things that influence, vascular endothelial function, for example, huge contributor to vascular and cardiovascular disease? What are the mechanisms what are the cell, the processes that keep the lining of blood vessels healthy or not? We put that on a whiteboard nothing to genetics. We, we map out the players. We map out the in the processes, and then we begin to pencil in the genes that influence the ultimate outcome. Now, what comes out of that? When if you approach you genetic testing this way is the genes that you test for per the design that we just discussed those results now tell a story. So when you are. The, the question. What do you do when you've gotten your DNA infamous ally for you've tested it, the unsecure precedent is what did you ask of the DNA in the first place? Did you ask the DNA intelligent questions weaning intelligence judicious choice of genes? Did you just have shotgun approach just say, let's go query five hundred genes and see what comes out of it? This then Ben becomes a major differentiator in the test the results, the that you're gonna get winning. Choose Alaba to you, not looking at just a one snip that says, oh, you have whatever twenty percent increase risk of cardiovascular disease. You're looking at multiple snips that affect the entire. The entire cascade of events that could influence risk for cardiovascular disease. Exactly. And you're doing it. You taking that cascade in a meaningful that the total is greater than some of the parts. Do you, are you open bend to jump into some results that we can take this very point and highlight something? Yeah. I think that using actual results and examples will help people wrap their heads around this a little better. So, so let's do that. And by the way, what I'll do. I've got the show notes all available for people at Ben greenfield fitness dot com slash DNA podcast. That's been greenfield finished dot com slash DNA podcast. If you go over there, you, can, if you want to pull up my own DNA results, unless you're an insurance company, or you're an employer in which case keep your thirty thirty hands off of my results. Other than that, you can go grab my results and follow along. If you wanna see what wouldn't actual results print out. Looks like from the DNA company and some of the stuff that I must soaring are gonna talk about today. So, yeah, that being said, go ahead and jump in wherever you want to jump in and Ben a you comfortably Tulane drills. I mean, I guess they're not quite little anymore, but reverent Tyronn a you come still at us doing compare and contrast between them. Yeah. For for sure. Because you tested both me and my boy, so. Absently. Absolutely. And they're definitely daddy's boys. So let's do this. Let's just let's just stuck not for a moment and say, okay, I wanted design something that would be informative about the cardiovascular function, the players, the contributors to overall, cardiovascular health individual and so, often, you we'll see report that has, you know, meaningful genetic information. But it comes with this, gene gives you a thirty percent increase the risk of cardiovascular disease. This gene gives you a forty percent increase risk of, you know. Eighth something else have called, you vastly relevant know what in the world that mean in any event. If I tell you, if I told you a gene results, confers a thirty percent, increased risk of Vasco disease. What does that actually mean to you? How do you process that? Does it mean that if you lived three lifetimes, at least one of those lifetimes, you'd have a cardiovascular events? Does it mean that if I put you amongst one hundred people, you'd be in the top thirty what does it mean when I tell you a gene, confers aging one gene confers some percent risk of something when you really take a look at it functionally, it has very little, meaning until you understand what is that gene doing, what is the variation in, gene? That is per to baiting, the responsibility, the job of the gene. So now let's step back. Intelligent testing should start as we said with looking at the overall function pencilling in jeans that players every time you pencil in the gene in your test, you should be asking. Is the function of this? Gene know what does it contribute to in the soliloquy wears of playing number one number two? Do we know that? Do we know that, that function is well, the stubbed human studies that it has the same function across multiple ethnicities, a major point of misinformation that is out there, so many genes than with particular job that is to be done by that? Gene, a version of Jean what we would call the Lille particular version, it particular version of the snip, that might that might be the finding the Lille, if that gene can have one outcome in one ethnishity, and the same version of that gene can have diametrically opposite outcome in a different ethnicity. So just putting that just we'll come back and we'll stick together these important points. But I wanna start highlighting where people have been when we take over. Simplistic view of genetic analyses. How misleading the end outcome can be okay. So we come back. No, we take a look at cardiovascular disease and what we want to be able to do this. We wanna say which genes contribute to that cardio that vascular function. Do we know what the job of Gina's do we know that, if there is a variation in that, gene, slip, and indulge, in V as all the three things we spoke of earlier, will that variation truly impact the job that gene was supposed to do which brings us another point, not just because there's a reation, gene? It doesn't mean that, that variation necessarily impacts the function of the gene, so testing for every variation without knowing whether the variation actually has a meaningful outcome. A meaningful change to the. Peration of the cell is really just data for data sake without any real functional outcomes. So we've got again, all of these low points, we've got to become incentive. Let's go to cardiovascular function, this just here's an example of what we call a story board on. I'm going to quickly summarize, the Ben greenfield story board for cardiovascular in, by the way, I got two different reports from you guys. I got his genome pulse report. I got call the hormone pulse report, which when we're looking now we're looking at the genome pulse report for the time being okay. But, but by the way, a person's hormonal status of which Ben forgive me, but you've got the genes of the gods as they say. So when everyone out there, yes, it's true Benz homeowner steroidal. How Ben greenfield makes and processes his progesterone is to stall stone, his DHT dihydrotestosterone is just about perfect, so, yeah, yeah, no, it really isn't. I'm not trying to be physique. It really is. And we'll talk about later. But let's focus in the genome pulse for the time being. Here's what. Dear because apparently get away with that. So keep talking you're right back. So here's how it goes, thus Californian. When we tell the Dusko function, which hokum at how those blood vessels living up to and withstanding, the wear and tear of every living breathing weaking sleeping moment of life. Let's take a look at the vascular. And what are the cells that are getting the most punishment, so to speak, the cells that lying the vascular known as the vascular endothelium? Those are the cells that line, the inside of the vessels. Now why those cells important because think about it at every given moment in time, those lining cells are subjected to whatever is dissolved in your blood and dissolved in your blood. We mean literally when you swing your left foot, right? Foot off the bed this morning. When you got up, whichever side of the bed that you're on the quantity, that which is present in your blood, visiting metabolites, visiting toxins, visiting, whatever it might be is different. First thing in the morning. Ofter. You've had breakfast off, you hit the big city off new Sutton, always traffic because ofter later in the day, you'll blood represents all the things that were either through dietary intake through breathing through touching things all of these things enter into your bloodstream and to the degree that the things in the bloodstream are inflammatory they've inflammatory properties, those poll, endothelial cells. The pole cells that line, the blood vessels are taking pounding. So one of the first things we need to ask from this will be call genomic storyboarding from this intelligent approach is we're going to simply say, Ableson are any genetic on the lining contributors to the resilience how, how resistant or how sensitive, the corollary are the cells that line. The blood vessel. Is there such a thing? And when we look at it, there is such a thing, some amazing research. Over the last twenty plus years have shown that there are couple of genetic markers on chromosome nine. They're known as the nine p two one markers. Notice. I said, moccasins jeans. These aren't quite jeans there, John did, gene sick their DNA sequences within, which there are these markers that have been found to be correlated to how resilient is the lining of fuel blood vessel. I like to call this your Teflon coating index and see, we want, we want the lining fell that vessels, too tough coated. We wanted to be none stick. We wanted to be resilient except some of us are born with a Teflon coating that is, we might call it the Dulles stove version of the frying pan. Some of us aboard with the Williams Sonoma. Toughline coated. Fine. We've got a really resilient lining, the blood vessels these nine P to when markers, Ben were so important when they were discovered the first publications referred to them. As the heart of the human genome. Now let's go with this. There are two nine P two one markers to them, many others that study, but these two really important each shift those nine P to when markers you have two copies one from one from that. So we've got to nine p two on markers. Each two copies. We've got full copies of these nine P two one markers that we're gonna be looking at now here's how it goes. Each of those copies can come in either aver and Colby, a eleo AG version g Lille so that any given human being anyone choose chosen at them might have full as era. Geez. Another person might have to as to Jesus soon, and so forth. And then we have some individuals with zero as four Gs and here's the important for these two markers in that region. If your genome, the move the number of geez you have from zero to four. The less resilient speaking plainly, and simply, but that's functionally, what happens ba- less resilient is the endothelial lining. You see the guys who have full. Geez. All four of their markers for these nine Patou one, low side are jeez. The endothelium the vascular endothelial will be more sensitive to inflammatory markers in the bloodstream while Ben, that's one of the few negative things we found potentially negative things that we found in your profile because, as you can see you and you'll angels, you all have full jeeze. Isn't it? Into all both you and your boys at these two super important markers. That what do they do? They influence they contribute to just how sensitive is the lining of you'll end the feely your, vascular endothelial, which means to the degree that we know that it sensitive or resilience, is the degree to which if and when things are present in the bloodstream that would have been inflammatory, those vegetable oil derivatives, those toxins that piggybacking on the foods that we eat over the polycyclic, aromatic hydrocarbons from cigarette smoke or the VOC's volatile compounds from all of the things that we deal with an on modern buildings and so on and so forth K when these chemic- end or cellular metabolites enter into the bloodstream depending on lifestyle choices and those things those chemicals, some of them, impart in Flemington. Consequences unto the lining of the opposite. A now we have a I differentiate her we can say the guys and gals who have full jeez. Their vascular lining Cantera as much a punishment as the guys and gals lucky enough to have zero. Geez. All as putting some statistics to this been you and your boys, then belong to about we estimate less than ten percent of the human population will have full jeez, across these two markers. Okay. Well does that mean that Ben is going to be faced with Vasco disease? No, but it does mean that Ben right off the bat needs to know that he wants to take steps to protect that vascular lining more than the other Joe who was smoking since he was fifteen drinking cog knock. And than here he is the George Burns affect, like I like to call it at eighty something still smoking still drinking and his. Vessels. Probably looked like a twenty year old. He's very unlike some of these healthy despite their genetics not, or or I guess I should say, someone who's healthy because of their genetics not because of their their lifestyle. They had that AA copy of the nine p twenty one that would be like the person in the whatever the hundred and ten year old French grandma's smoked a cigarette and, and a me abyss Coty and a croissant every day, and yet, she's got no, coronary artery disease risk of schemic stroke. And here's something really cool. But, you know, when we talk about high vegetable, of course, we can all benefit from health at increased consumption. Let me be very careful. I wanna actually be as accurate as I can possibly be most of us can benefit from increase in good. Quality, vegetable matter, and we've all seen the studies that sometime say while a glass of red wine a week also be beneficial studies. They come in. They go sometimes another study comes out that negates is these associations. Here's an important phenomena. Do you know that, that the association of improved endothelial function, the very cells? The we're talking about with the consumption of increased vegetable matter. It seems like those the people that, that have improved skill of function with increased vegetable matter that appears to be much more. So for the people with zero Gs. He's in other words, the folks who have increased number of jeez, which is not to say they shouldn't have vegetable matter in their diets. But the protective effect of whatever all of the wonderful things that increased vegetable consumption, and all of the studies that show that it is called you, vascular protective they benefit less from vegetable intake, which is not to say they shouldn't have it, but they benefit less than the full G carriers than the folks with zero geez. You know, the studies show that red wine consumption has certain pro Sutin beneficial vascular. Associations. It turns out that the folks who benefits from red wine, than the, the, the resveratrol on all of the goodies in that are also the folks with zero, Gs not to say that the folks, jeez couldn't benefit from those things. But in other words, the having more geez, diminishes the beneficial effect to, to talk about just to Dr to rethink that have been office study. Hello. I wanna interrupted a show because as you might know, I've been a longtime user of trans direct cranial stimulation which is a way to increase neuro plasticity and place your brain into a state of hyper learning, everything from learning, new musical, instruments to practicing skill such as to or powerlifting. And what the company halo does is they make TD head sad. That's extremely user friendly versus the d I. Iowa version, you might make for yourself using a battery radio shack, and some wires that could be dangerous. I'm just saying. But anyways, what halo does, is they make this sexy set of headphones? 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It's a little stretch we, we can stop coloring, just how much of an additive benefit these purply, beneficial things are vegetable consumption red wine, which will, again, I want to stress, as they can be beneficial across the board to make the leap that you did. Which is which is a sound logical one. We need to look at other contributing pathways, which will to shortly. Okay. All right. So we start off the story board. We said, hey, listen, if we're gonna look Invesco health, we go to start with will the player to tells you how strong how resilience is the lightning if you've sculpture. No. Why did we go down the path? We went on that path for the next point, which is what would be the things in the bloodstream that would have oh, could have caused inflammation in the first place. We just said how resilient you are to those inflammatory things. But now let's Oscar different question. Additive question a logical next step. Let's say let's ask. How is the body keeping the blood supply? How healthy is the buddy? How good how efficient is the body at monitoring the quantity of that blood supply, because, of course, what is in the blood will be the things, as we mentioned earlier, that would inflame the lining. So here's what we're gonna do. We're going to say, well, listen. The most important vascular endothelial disruptive things are, and we could all list them all of these chemicals and by products that we are becoming more aware of whether it be cigarette smoking, Ben so many folks, when I speak to patients, I have to remind him that smokers are more likely to die from vascular disease than lung disease. We all think that we all can associate with smoking lung disease. But here's the point the lining, feel lung the allies lining, and the lining fuel guts, are designed to take much more fa- pounding much more for beating than the lining of your blood vessels. The lining the lung. The lining of the guts, has Miko Selena microbial lining that protects the biologic cellular lining, which is not present in the vascular lining. So we're going to say if a person depending on. Environment lifestyle and diets. If certain things are getting into the bloodstream that are pro inflammatory, toxic oxidative, causing how good then is the body of dealing with those things so that they would be neutralized. Conversely, if they're not neutralized, if they've not metabolize and fleshed out and God forbid, you still have a full, g a more sensitive liming now were building up momentum to sing this person has to watch out, and if the most important of such phenomena, Ben is just gonna ask how good are your detox jeans and this is not pie in the sky, detox gonna go on a detox diet? This is the bonified Patrick liver function, that your blood, your blood is constantly flowing through your liver, and through the liver enzymes, and deliver as you know, well, are metabolising neutralizing toxins? Byproducts Fum, sujects, and so on and so forth. One of the may jumps if the liver and one of the major genetic pathways, Ben one of the first I. Azmat path with the body it, it's the pathway that neutralizes gets rid of toxins in the bloodstream is known as your glutathione transfers pathway. So glue to find Nuys ation is the selling the process that neutralizes belongs realist- of toxins that you can think of think of something that is toxic and old chances are it's going to be neutralized removed from the body via Gupta, finalization, which is not to say that, it's the only detox pathway, but it is certainly one of the most important. So if glue to fine is Asian is the pathway that is going to remove toxins from the blood or one of the major pathways, and if set toxins would have been the very things to inflame the lining of the and, of course, we've determined whether someone's zero g three g four g to g we've gotta ask, how good is your glue to fine ising pasta? So that's when Ben we jump over two seemingly unrelated part of your report departure fee report, the Tokes about detox what we find. Is this a remarkable phenomena, isn't it? He say we started off this very discussion saying. For the vast majority of genes fast majority of genes, we're going to expect to have two copies one for mom, one from God. But for some really important genes, for reasons still baffled, scientists, some people may not have two copies of a given, gene. They might have they might not have inherited that, gene, from the only inherited from DOD or vice versa. And my goodness, Ben there. Sometimes jeans were you didn't inherited from either parent. No, of course. Let's stop for momentary. If you did not inherit a gene, if that instruction if that paragraph of which you should have two copies isn't there, period. It's not even they're choking about snips in that gene is completely irrelevant. Because the gene, isn't there more than that been talking about epigenetics of gene is further irrelevant. You see people get really caught up in, you know, let's change our jeans. That's one of the, you know, blood pressure, rising statements. We don't change our genes. We might be able to alter the. Expression afar. Jing's. That's genetics. But by God, if you don't have the gene, in the first place, there is nothing to alter. No, when we look at you GST genes, we found US Pacific -ly Ben. We found something interesting. He see because the phenomena of detox viable to find is Asian is so incredibly important, the good Lord what have you believe in didn't design us with just one? Gene, responsible for something. So awesome important detox. So what do we have we've got several GST genes that are essentially duplicates if each other that a place in different parts of the genome doing the same job just in case something happens to one copy of those genes, we've got backups? So there are three three particularly important G S T jeans. Each of these genes, essentially identical essentially they're placed in different parts of your genome in different volumes. A few genome different chromosomes. If your genome. And they're going to responsible when toxins show up in your bloodstream to get rid of them, keep in mind on going to expect that I should have two copies of each of these genes now as much as we said that each of these genes are almost identical their order of preference, the order in which when toxin shows up in the blood, these genes are expressed. In other words, the priority with which they do the job of cleaning up detoxifying, a cell level study suggests that they're slightly different. So study suggested the big brother big sister of this tried is the G. S T T one. Each member's gonna have the prefix G, S T. And then each of the members will printed by the suffix t one for two one p one for pie. One m one ffom you one. So what are we going to do now is we're gonna say, all right? Let's go check for the. G S, T T one, gene in Ben. We wanna see two copies because that's the gene, that is going to be one of the major players in keeping Benz blood free of toxins shock, since that you could name anything on the laundry, lists. Why are we? So, so why do we want this information so badly because we've predetermined Benz vascular lining is a bit more sensitive than we would like. So we go looking for Ben's T one, gene, the gist TT one, gene is on chromosome, twenty two Volvo. You m- twenty to the twenty three volume and Cyclope dick sets of which we have two copies of that encyclopedia. So we pulled the volume twenty two from that you inherited from your beautiful. Mum, we pull the volume twenty two from your dad K relooking, the page about volume that should have had the gist TT one, gene. And we found something interesting been we found. That you only inherited the gist T one, gene from one of your parents and the other Ben greenfield has one not two, one copy of this, gene. And just so that, you know, Ben the expression level of this, gene is direct directly correlates to the number of copies. Simply stated, you Ben and there I say Ben yours truly myself as well. I have one copy, we both produce fifty percent less of this important detoxifying enzyme GST one than the lucky gals and guys with two copies of you take that to the Bank now that you just do a quick little statistics check so that we don't feel too badly about ourselves it turns out, Ben is that it is estimated somewhere around sixty percent depending on certain ethnic drifts about sixty percents of the. Human population has one copy of this, gene. So, in other words, having one copy still gives us enough detox activity for the run confide will toxic exposure, of course, the guys and gals at his estimated that somewhere between twenty and twenty five percent has have two copies. Those of the lucky buggers those of the guys who can detoxify and keep removing toxins when the enter into the bloodstream far faster and more efficiently than you and I about twenty to twenty five percents of the human population has two copies. Okay. So we weren't average. We are in the sixty percents that has only one copy. Okay. This means remember keeping an eye on that full g phenomena. So we're saying, listen. Salone says, Ben has a mood come of healthy environmental practices dietary practices lifestyle practices Salaam says he's not exceeding. His toxic threshold starting with this one, gene. You know, he's not doing two bodies average. Well, hold on. Remember there three of these guys each of them? How ping acting as backups one to the other. So let's go to the other all important. G S, T M, one, the sister of the T one, and that's on your in your first volume chromosome one, the first volume of your manual is where the G M one is keeping in mind that it's almost duplicate of the T one, but it access a backup. So we go looking now in Ben's to volume ones on the page would have had the t m one, gene k we open mums volume twenty one volume one loops bend did not inherit the gist. He m one gene from his mum. We open dad's volume one to see he got the gist, m one from dud, loom, behold. It's not. They're on either of the copies. Ben greenfield does not have the he m one gene at all there. So then stuffer woman Benton, keep in mind, it means you'll entire paragraph. The paragraph that was that gene, minimally. It's just not there at all this. We're beyond slips it. There's no snip to be spoken of in Ben greenfield for this, gene, because he doesn't have the gene, period. But then yours truly as well does not have the gene, Ben, sixty to seventy percents of human beings. Notice we said, sixty percent of human beings. Have one copy of the T one sixty seventy percent have zero copies of 'em. Wanna tells us something important it tells us the m one even though it is up civically important detox. Gene, can be lost. With a pump in a large portion of the human population, assuming they at least have the T one. All right. So keep that in mind. The m one in other words, most studies suggest the m one is a backup, we can lose its with less consequence Salunke says the other functionality of detox working. So what does this mean means the Ben greenfield with one copy of the T one zero copies of 'em one? Heck we would have at least liked one copy of the one, you know what one Cup of tea one zero copies of m one puts you at scraping, the bottom of average Yuan. Have thus far what we call just about average low to average glutathione detox capacity. So you and I have to be. Down much more cognizant of our environmental choices on dietary choices. Whatever is going to enter any to our bloodstream, the laundry lists of toxins that needed to be cleared viable to find is Asian. You and I need to be that much more wary about it. And why is it even more important to you, because we're keeping an eye on the sensitivity of your vascular memory, you'll you'll line endothelial lining the final player here to speed up. The gist teepee one is the final member of this triad that we look at and every human being the we can tell has two copies. You me everyone else. So we do have two copies. So now we've got two copies slips are going to be important are their spelling variations to copies of the P one party, one member of this family that contributes to its efficiency, it's up to mobility and the answer. Yes. Simply stated Ben you've got two copies of the P one. And both the fuel copies are the up to Malaysians. So now that puts you a little above average Ziv got one copy of T, one zero copies of m one two good copies of p one Ben greenfield bending field through the mechanism of gluteus fine is Asian is just the looking above average, in his ability to clear things from the bodies nothing to win a gold medal here for detox. But Salonga Sassi's moderately a little bit more in tune than others key should be okay. And remember that super impulse tint, considering the full g status of fuel line. Now let's just quickly close on this Ben, let's quickly look at you'll angels. This is why the father also mean my God, your voice must be tickled pink, having Dodd like Ben to, to watch out for them to train them into. Educate them, because here's what's important than booth. Hewlett lane Joes river intern both have the full g status. Okay. So they're vascular. Endothelial. You know, just by the way, that's how they're born. The flung coaching is quite the robusta Flynn poaching that we might otherwise have light fair enough. But Hughes, we had gets really important for riverine Terron versus Ben. He c- riverine Terron. They are completely deleted for the all important, g s t t one, the t one Ben that you have one copy of that, at least you have one copy of the big the big player in detox pathway river and Terron have zero copies of peace, so you see river Taryn in from their youth. Not thing you know schizophrenic over it. But from the youth Ben, you need to be the dad that informs him. You know, hey, got his dad's gonna treat. You dotted mama going to encourage you train. You and engender in you the best lifestyle practices and vine mental practices. Ben, you know, you and your noble wife artificial. Erie fresheners shouldn't be thing. Commonplace in your home. Those toxic bump cleaning, detergents shouldn't be there, especially for your boys. Because those things those awful refreshments. Polycyclic aromatic hydrocarbons, volatile compounds, when they enter into the body of your boys be through the bronchial alvie ally, the lung be through the GI truck beef through dermal touching when those toxins, enter into their bloodstream river and terrorism are at a reduced efficiency notably reduced deficiency in their ability to glue to thion is neutralize and get rid of those toxins from the bloodstream had possibly through the liver then through the kidney out through the butter and urine. And because they are en- the feely four g you can see now the one two punch that we've gotta to watch out for you. Need to be the Dodd that says, hey, river Taryn? Listen, I know you guys are going to be teenagers in university Gore's one day. But you know what sons don't be the guys that are smokers. I knew your buddies might try it out before, you, you gotta understand that you've really just onto quip to handle that mic. Some of the has might have jeans kid now know, in a situation like this for myself, do you make targeted supplementation recommendations as well. I mean, I know that, that your company's associated with UTN's that does like customize supplement packages, based on your genetics with his situation where you'd say, like okay, we're gonna include some kind of Gouda thion, superoxide, dismutase support or something like that. Brilliant. An answer is yes. But I must I must a must probably that by saying that in the little that I know a few ended have seen the also just holistic approach that you bring to health, which is why you are who you are. We always stress bend that we want the most that we can get from whole foods. Nothing compares to that up to diet the way in which compounds with a to be individually isolated. I e through micronutrient supplements versus those same compounds amidst, the complexity of wholefood other compounds at work synergistically sewn in civil, so the first point to your to the first answer to your point is this Rian courage up to mull, wholefood eating good whole Tristesse foods. So, by the way, for the very concept of someone with poorer Gutu fi function, which hawking about the awesome nature of the. Ingredients and Christopher's veggies. Those Safai scientists those sulfurophane 's Sistine containing foods and seato Sistine containing foods way, the way fraction of a good grasp the way fraction of the milk of a good grasp animal Chuck full of the precursors of the things that improve Guth Afyon is Asian a little quick here. You're looking at looking at a lot of this Arden erupt, you know, look into full picture of a lot of this. I did notice on my results for my I believe it was the metabolism section of the report, increase risk for lactose intolerant. So when you're making recommendation like that, you know, for Bernie dairy type of food, you kinda couch it in light of other related snips related to dietary factors, one hundred percents. And when we speak, your speaking of the MC six gene, then that you carry the G A Lille, which is a societas with lower lactase production, again, one minute of diving deep, let's get geeky for a little while here for that MCI. We back around first and foremost that Jia Lille that legal that is associated with lactose intolerance because it's a societas with adults. You know, as you post weaning reduction in lactose production is up zero benefit in. Vigils of sub Saharan ethnicity. So here's an example, if you're someone of sub Saharan, ethnicity. And of course, with the beautiful display of a modern world, these individuals can be they were in the world, and you, gene result, and you go on my goodness. I got the, the MAC tos intolerant. No that Jia Leland lactose intolerance was associated in the cocaine Asian western European Caucasian population eight is not associated with lactose intolerance in certain ethnicities, including the sub Saharan population. But for you, there is that association. Okay, fine. Another point here this, gene, the Geely, which is associated with lactose intolerance at its bandied about, so now we've just heard something that says, listen, you just can't bandy about that GIO and tell someone there lactose intolerance on Ness, you know, the ethnicity. Number one, number two that Geely this ado, it confers post renaming a reduced lactase production. And here's the point notice I said, post weaning you see, for individuals have the g Lille that is the risk. It's the predisposition. Yes. To lactose lactase reduction, if post leaning the culture, their diet remained rich in dairy products for those individuals it was as though they never weaned for those individuals they can have the g Lille and still maintain oftentimes healthy levels of lactase. So this is a critically important. This is an EPA genetic phenomena, the just because you've got the deal does not mean that you absolutely lactose intolerant. You've got to look, did you know, to all number Shing mums milk, and then off to weaning is your culture was a culture replete with the use of yoga Tsen cheese and milk products. A milk, derived products? If the Unser is, yes, then lactase. Reduction it was though, you never weaned again bend awesomeness of seeing how superficial interpretation can be given versus a really deep dive. Okay. Sickly coming back to a little beautiful too. But I learned this from dear colleague, with mine, a brilliant Oxford. Scientists he showed that, you know, Ben back in the Victoria, era of England, the wealthy folks in London and other places of Victoria England. When it came around September, October, November, they couldn't be found in the cities, where would they be they would being these lodges in the Scottish highlands? And what would they doing the lodges of the Scottish highlands for weeks on end the actually be given they were feeding on way, fractions of these healthy? Grass fed sheep in other words, way back in Victoria, England the way from. Action. An absolutely as you pointed out, you do still have to have other parameters of the Scotsman lactose intolerance, milk protein, sensitivities, and so on, and so forth. But just two points out people's from a long time ago understood that they will whole food components that radically improve whether it'd be detox phenomenon other healthy things in life. Now, now to Unser the final part of your question regarding supplementation. If an only if and this is where I say, I am an advocate, what we do you trans while we try to do not promote supplementation, but rather reduce it reduced to only if and where it is necessary to educate the population, listen, just because something as a supplement just because it supposedly nut Tral does not mean that it's once in Yusen, fifty things under the kitchen sink in the sun. All at once think about Ben the humor. In body was not designed to respond cellular to the microfracture nation and condensation of sixty fifty micronutrients all at once. How does that work with the selling the functions in the body to succeed in rhythms of the body more often than not a body, the cells of body work, designed to handle Supra levels of micronutrients that have all sorts of gene expression consequences? So what we do uterus. Bent on to your question. More fully is we ask is there a Salima function is discernibly suboptimal dysfunctional? And are there judiciously certain micronutrients that might improve said, discreet, some of the function, and then those are the places we recommend custom formulate ingredients. So what could we do for individuals with reduced glutathione function will of? Here comes a really important point Ben that a lot of clinicians, get rungs, though, meaning conditions they would say to river Terron they would say, well river telling. You've got pull defy on function. Follow with me just one minute here. So what are we gonna do reading to recommend that you get these glutathione IV's that have become vogue, and let me make it clear. Guth a-a-and ivy's can have some Olsen properties for some individuals. But we've gotta understand something here that G S T one, gene, is that Ben in river a both missing. What is it is it the gene, that's making such too, because it's missing regale them Moga fi on and off, they go. They're happy. No. This is the gene, that is controlling the use of the gut's Afyon. It is catalytically binding glutathione to the toxin. So, in other words, what river Terron a missing is they're missing the controller. They're missing the guidance system. Choose Zun in Gutu fire on onto the target. That's what they're missing. So cipla. Pumping them Chuck full of glutathione Vairon Ivy is not the solution. In fact, would we give Ben will be to give river Tyron one too many IV's of, you know, smack into the serum smack into the bloodstream glutathione glutathione as you know, Ben is one of the most awesome? I it's tiny probably peptide is just three amino acid poly, peptide with massive cellular absorption capacity. It even gets into the mitral Qendra, because it's so small if you overdose someone to fire on for whom v control of the use of the gluteus firem-, isn't as up to mow, you can radically upset the re docks system of the might conjure. And then these folks, get good define ivy's where other folks go damn. That was the best thing since lice bread for rivers and Terence's of the world. They get one too many Ivy glued to fire shots. And they will feel like someone has pulled a rug from under them because the entire for derision of few hours, the whole might to control redux has been thrown off kilter. Do you get that bent to make a lot of sense? A good point for a lot of people. Just think more is better who find out, whatever they have low glued find status. They should go. Get intramuscular glued founder found IV or something like that. When, in fact, you know, Matt O'Connor might not be able to handle that. So very point. Okay. Cool. Okay. So now we stitch together, Ben, but we're gonna start speeding up here because again to the listeners out there, you know, the Greenfield's clearly part of Ben in mum, beautiful genomic profile were focused here in only that which is dysfunctional, but they're lots of other great things. So Ben, we've just stubbed endothelial sensitivity leered in intelligently. Look, we've only spoken of you know, five genetic mock. Cours this for two nine p to once for the field function, three of the GST's, yet, the sum total of the impact of what we're getting we're witnessing in actual physiologic manifestation, his huge. And this raises a really important point here Bennett. Even when it comes to genetics more is not necessarily better. You see Ben. We've got twenty two thousand genes in our library, if every single one of those genes were independently capable of being dysfunctional or not. And then nets worked into cellular systems. That would then further per to bait the dysfunctionality of any particular, gene. We wouldn't survive, then as a human species, if we had so many opportunities for dysfunction rather. Yes, we've got twenty two thousand genes. Yes. They've got these awesome important function cellular late. But we can really. Distill cellular dysfunction to some landmark things we're not looking for a thousand points of dysfunction. What can we distill this to Ben we can distill cellular dysfunction to some big ticket items? How good is that sell a detox defying itself? How good is that cell? And here's if you ever asked me, Ben, how good is that sell a controlling inflammation? He see. So now you can take big ticket items, and really create informed physiologic outcomes without having to look at hundreds and hundreds of genes at the same time, because we've established there is an increase susceptibility, the Vasco defeated, meaning an increase ability to inflammation. We've just established how good are you keeping down the things that would cause the inflammation. Now that switch gears very quickly other than talk, Susan the blood. Ben into the ones that you could think, yeah, boy, if those things were into blood, they would be really abrasive to mind, Teflon, coated blood vessels, what else other than the paint finger toxins. If present in the blood chronically elevated -ly would be inflammatory, what else while at the top of this, and, you know, this, Ben better than most at the top of this would be chronically elevated, a hyper glycaemic condition to the blood with the Kerala re and many people miss disppointed not you, but many most of us, we correctly focus on the dilitariness nature of chronic hyperglycemia due to poor glucose control, but we forget that chronic, hyper, in Salim ya. Secondary to hyperglycemia, but importantly, in the context of insulin resistance because of course, insulin resistance, is going to define the very phenomena, if the cells AFA body are resistant to the chaperone insulin, as you know, the chaperone of glucose to get it into the cells. If our cells were resistant to the signaling of insulin to get glucose into the files, what does the buddy have to do the buddy will come Pence eight by producing insulin? And now we've got an individual who's going along life going back. Yeah. My hemoglobin onc- is good. My fasting glucose is good. And what they're not realizing is a they're looking at this seat, peptide results or even an insolent challenge. Test results what they're not realizing they're going about life with chronically elevated blood insulin levels, and. That is a number contributor to inflammation of the vascular lining. Now, Ben, why am I talking about that because this is going to be your triangulation of all of the things in the limited jeans limited genes that we looked at full, you your triangulation of concern is precisely you'll fall Jeanine peachy on stocks this on what that confers, you'll just above scraping button barrel. Detox moso for your boys and the third component is we looked at this all important. T C F, seven l two gene tomorrow, Charlie Frank seven laughter to this, gene. Ben has become the poster child in the type two diabetic world in K. It seems that the gene controls what is known as an insult, tropic hormone GOP one. It seems the GOP one. One is the thing that is produced in the guts, when we ingest called and glucose rich foods and through a cascade reaction, the activity of the TC seven L, two, gene affects two things. A it literally effects deficiency of insulin. Release in the early post produce and actually Prindiville phase, it's affecting insulin release, but remarkably in the postprandial phase this gene is involved in insulin resistance now this, gene, we all have two copies of it. It comes there is a snip this one has a snippet that is informative. The sniff comes in two versions a g version. Gee isn't George achievers, teas and Thursday. The t version of the gene dilatoriness at some up. And by the way, Ben hit comes another phenomena. Yes, we've got. Copies of the gene, but sometimes one of those two copies, depending on. What's there in the human population is as you well know what we call dominant? Meaning whatever that one copy. That is dominant. It doesn't matter what the other version the other second that you got from the moment that is because that one copy is dominance. No remarkably Ben the T version of this, gene, which is sub optimal, which confers sub up to response to dietary glucose in a by phase manner a because it confers sub-optimal Prindiville and post-prandial insulin release as well as secondarily in paradoxically will not power sickly, but, but importantly it further than confers insulin resistance. So then you start seeing post-prandial spike in insulin more than you would have light in these individuals. The TV to the suboptimal is dominant. So hold on, whether you are t home at which you Aubin both fuel, you'll TC, two genes you carry the T Lille, by the way you boys are hetero. It's they are GT's. They obviously than got the g from the t from you. But even though there had to resign but they're still going to behave more like you because they're key Lille which is suboptimal also happens to be dominant. Now, Ben, this might and of course, this opens up a whole different discussion. But when you take a look at this, gene, that is actually now it confers, the single highest genetic association with type two diabetes second insulin resistance in pole insulin, control, the single simpleton, gene, which is remarkable, for something as police Nick something type two. Diabetes that absolutely has multiple genes, contributing to the end outcome. This is the leader of the pack that the sub optimal version is dominant starts in full, MRs had been as to what may be full fathers were designed to each, it stops to inform us that maybe we weren't quite as design for high process sugar, high, low, you know, hiring, simple Cobb meals because if ofter all the sub optimal version, if the gene has done nint-. It's so tells us something isn't it now the point here, Ben is your home not you'll boys are hetero. Which means the Ben in the context of a high Cobb diet free either you or your boys. You are to greater risk of insulin dysfunction, which can create a pro a non-toxic Pearl. Inflammatory condition environments of the blood, which would further per to Bates, that delicate lining that full g lining of your vascular endothelial, I'm gonna pose there, Ben because, now what we've just done is, we've taken three disparage us spects of cellular function, and defeat Leo quantity. Detox capacity insulin productivity and function in response to diet, a nickel awesome story functional logical cascade that we've been able to formulate this make sense to you, Ben. It's very interesting in that I would need to, for example, prioritize taking care of my vascular function, prioritize mitigation of some elements of carbohydrate intake and also s pay close attention glutathione status. It's very interesting. There are some things on here that I already knew, like, you know, like. The poor vitamin d availability that's reflected on their support us report. The CC copy. That's or not the CC copy, the G G copy of the CYP, our gene associated with, with sub optimal activation of vitamin d and few others, but I, I know we're getting a little bit long in the two. So I, I, I wanted to quickly ask you also because what you've been talking about this genome pulse report. Obviously there's a ton. We could go into on this, but you guys also do the hormone pulse report. And I was wondering if you just give me a quick overview of what that is, and how it's different in any primary takeaways from that just before we leave them because I do know that your you'll work on the rhythms of the body is so incredibly Alzoman, the things that you advocate have just been under the money, just MC show, the Benue you recognize that both you and your boys. Are you carry the Hetz reside? And therefore. Sub-optimal. Predisposition. Fulbe D And F. Production brain derived neurotrophic factor, which audibly, one of the most important genes in the genome in one of the most important genes from Cajun rhythm, sleep quality, response to exercise, and so on, and so forth. So just before we leave the genome, pulse, do customer, is that an all of the awesome things that you already know that you can do to improve you'll be enough production, which, of course, we can all do with better production of being. That's why swan things like. Things. Feeding my children, plenty of suicide and things along those lint. Yeah. Keeping that new row plasticity at a young age learning languages. Music, things like that. All these lifestyle things that we can bring into not pine skied or not Erie feary, the real things that we could. Okay. So we come to the genome pulse. The genome pulse, particularly for men. Hormone pulse. So the homeless pulse, my, my apologies. So what, what I like to call the first part of the Holman. What are we looking at Ben for both men and women? The first thing we need to know ban is in both men and women respecting of essentially the same molecular cascade were essentially, speaking of, how does the human body male female convert progesterone 's into under Jains think to stall strewn, but there are other Andrews, as well as then from under Jensen to estrogens. So, yes. Ladies out there, you don't if you're menstruating, that is if you're in your menstrual years. Postmen postmen, pre menopause, UA, making your estrogens, Estra, dial largely from strong. In other words, you don't make strategic unless you make I stole stone and yes-men. We don't have a monopoly into stall stern. We also make extra. So my first point here is human beings. We have essentially the same 'cascade of processed into under jen's into estrogens, that's the first when we understand. We have what we called the tea into suction T on surprisingly strong, and the e unto section full estrogens. What do I mean by the t intersection very quickly? What we're able to see genetically nuts. White, so Alsan had I not meant met had. I not singing Ben greenfield. I would have been predicting depending on age and a modem of healthy diet and lifestyle Ben greenfield was being facetious. So, you know, trying to be ingratiating to you. Ben greenfield has literally, the single one of two of the best possible hormonal cascade genetics. When it comes to physique, how could I make such a, you know, frankly, you know, al-shams statement or bold statement, it is this? You see, when we look at how the body makes to stop stone, and uses and metabolize stone. I have what I call the team to section think of a Louis case, t in other words across what are the full points of the cross the full points. If the T our number one on the left. How efficiently a we converting progesterone? It's Allstone Ben. You have this one, gene. Imagine that one gene, subserving teenage one that converts progesterone specifically more so pregnenolone into your engines. D H E, understand the on understand the all unto stall strewn veg to sit string from specific licitly. You've got the version of that, gene, that is considered relative to the other version of the gene, the slow version of seventy one, so one might say, well, hold on. Does that mean the Ben isn't making enough to stone? No, it actually means that compared to how much Fuster bed could have converted this process thrown into SaaS. Ben has the version that makes us to strong just at the healthy level having an overly festive seventeen one. Ben knock you. The other folks is a preemptive predisposition for. For hormone dysfunction downstream, so Ben converts, his pregnant ever since he hit back, whenever he converts, his pregnant into to stall stran- at what is study off the study pen, ethnically, just a ripe rate. Now you've major to stop strong you at the juncture. You had the middle. If t when you make to stall strong, Ben three things happen to strong while one we're going to use it of Asli benefit from it. That's obvious. We are going to take some thought to stall strong and converted into DHT die hydrotesterone, I like to call it. My Jason state them to stop strong. Right. So one molecule of DAT, is worth five molecules of tea, you make you go bald of careful Jeet and deed. So you then have the medium speed version of the s already five to stored five. Alfred updates that converts stern into non when we take that. Into into compose edition. You have the gist, right slower, CYP, seventeen one, progesterone pregnenolone to stall, strong. You have the medium conversion of stone into DAT. You have the medium the of the other things that we do to Austrian a real mattessich, nineteen Eighty-one converts to stern into estrogen and men we needed as well. You've got the medium version of that you've got the, the last thing that we do at the Austrian end the deity having made it we metabolize it, we flush it out. How do we do that through glue? Khurana Dacian UGT notice. You have just about the medium Goldilocks version, you on neither too fast, nor you too slow at getting rid of Austrian DAT, having made it how does this all combine it combines as this Ben greenfield? The lucky son of a gun coup. Makes two stroke a just about the right rate. He converts, just about the right amount of stern into that more that more. Voracious anabolic DHT, having to so that creates good lean straight muscle without excessive her statistics going bold without too much of a concern of BPH later in life, because the men who had the festive seventy one converting pregnant at the store faster. You can shake stick converting to start into at the highest rates possible. These those DHT bold, men, you know, much leaner. Yes, much more wiry muscle type, but at a significantly increased risk of BPH into their early and mid fifties and sixties, because they would to D H two dominant for their entire life. Ben greenfield has the perfect balance of the t intersection quickly quickly Ben the only. Prince between you'll angels, your boys and you they've got the identical perfect balance. You have except they have a higher predisposed conversion of two stroll into estrogens. In other words, when they make the to stall strong, and then had the nice medium conversion to they have that as well. And Ben has the nice medium clearance of testosterone. Deity they essentially have that as well, but river and Terron have a greater predisposition of converting to stop streets estrogens, how is this going to play out Ben you will find when riverine Taryn mature from from Pugh Besson perspective? You may find the acuity slightly delayed versus, for example, slightly, and you will find the buddy type in response to exercise diet and lifestyle that they have a tad more resents to creating lean muscle mass. As you might have been able to, to get because that increased estrogen is Asian, which is going to have nothing to do with their male, hood or anything of the sort. But from physiologic perspective that tag more estrogen is Asian in them versus you tend to confer a little bit more difficulty. We might say in gaining that, leaner cuts. If you will do you get that then makes a lot of sense, interesting. They may have gotten that part from, from mom, not for me. Indeed. And look what would have happened even in Yuban even you, you had the medium rheumatoid. Right. You ahead to resign. So you converting to stroll into estrogens at all things equal mono amount of male to male at a medium in the range of how much you convert will you exactly you Ben in an alternate universe, everything was the same genetically. But if you simply had the slowest version of a room. Cyp nineteen Eighty-one such that when you made that strong everything else was the same, you making it to the same rate, you making good amounts of Deitch. Not much not too little and so on and so forth. But if the only difference in Yuban was that you had the slowest, sip nineteen Eighty-one right off the bat innately you would have had a predisposition to having a little bit more cut physique you would have had your ability to get that lean straight at cut would have come easier. If you were if you had the slowest linked anyone, that's the awesome nature when you're able to start looking at these cascades, and being able to read the interpretation of how it manifests itself in one thing, I was gonna ask you to this ACT N, three gene associated with muscle twitch fiber, type. 'cause there's a lot of talk out there about now. Certain people are more predisposed to power type exercise versus endurance type exercise response. What, what's your opinion on that Jane? While value hit a cell phone. So, you know, the axiom three gene, which yes, absolutely is defines, as well noted the muscle fiber type some being more socio five faster twitch, not when you when you take this gene than their actual reports. They loads of reports out of there in the sort of performance genetic reports you will see this gene first and foremost, this gene has to snips in other words genes can have multiple slips. And this gene has to snips within the same gene, that people report, number one before we get into even the snips Ben as a trainer. Okay. The difference in muscle twitch between someone the next call it has the lower functioning, Acton, three, the less optimal, all that's a wrong word the one version of the acting three versus the next the difference in muscle twitch capacity. Ben for the nineteen. Nine point nine percent of individuals that will come to you looking to be healthier, drew to some exercise regimen that you'll describe design for them, Ben this gene is going to have zero implication. That's that innate slight difference might mean they can shave off point five seconds on the fifty meter dashi, but from a purely in other words, as a world class trainer, you're not gonna look at that gene, result, and say, well, MRs Jones, I'm going to give you a more endurance based excise motif than a more resistance based or power training, exercise, motif, which ironically. And really, it's just pure hubris. That's exactly what these reports, and I'm not calling anyone else. I'm just saying from a genetics perspective. This is an example of gene, that yet reported on. Yes, there's some nominal cellular differences. But when it comes to bonafide physiologic outcome, I'm gonna ask you not not to put you on this. Sponsor put myself on the spot. If you've got this, this, gene results in a report and not, gene, in that report such to you Ben your patient is better suited for power type exercises. Would you really use that information, somehow drastically change the training potential if that person nor Turnley considerate? I mean that's considered shifting more towards lower ramp higher way, more explosive activities targeted towards fast twitch muscle fiber time good. Now that perfect annulled, if I ask, you remember said that gene has two different snips in it to different snips saying, two different snips. What if I told you very often one of the places in which the gene varies comes back with the results you a better suited to power training. But the other variation in the same, gene full, the same person gives the diametrically opposite interpreted. Now. How would you use? Genetic result of snips were tested in came up with completely different results. Just probably throw him out and roll with what that person who's responding best to from a qualitative standpoint that being and in many Wintel talking five percent. Ten percent in many many times. Because these two slips are independent of each other. They're in their inherited in an independent manner me times, these two slips within this gene comeback as Tripoli opposite informative outcome. And so these are something go right back to the beginning, Ben in no that we're gonna wind down, it goes right back to one of the genes that give intelligent in that are meaningful. Well, we just went through, like for me to get this hormone polls in the genome polls, that's called the functional genomics tests package. Right. That that's. So the hormone pulse is the one that tells you like issue with any hormone related cancers, weight gain weight loss potential metabolic syndrome. Some information on physical exercise performance hair loss hormones for Tillery, a lot of the stuff that we're just going over. And in the genome, one is basically, if I understand correctly, kinda like six different paths, your carbon, your right, Tabas, among your vitamin, and Micronesia requirements, your cellular methylation your detox antioxidant capacity cardiovascular health than mood behavior. Neuro transmitters and basically, you guys do is do the genome pulse in the hormone pulse. And then you also have the option for people who want to get, like some kind of a customized supplement package sent to them that kind of addresses some potential deficiencies. That's something they can follow up with after they've done something like the functional genomics analysis that you have. And the reason we separate the whole impulse not for any other reason, other than we wanted to have people be able. Say you know what I want the whole on without the genome pose? I wonder Jeanne impulsivity will you want both in order for us to make an intelligent interpretation of the type of micronutrients that you might need? We're going to Phil's reports because, of course, they're also just obviously the hormone pathway, the store general pathway is not existing independent of all of these others that TC, seventy-two, Gina, Ben that influences insulin resistance, insulin resistance, is absolutely paralleled or informs is informed by the estrogen pathway, if the body. So all these things into the naked in conclusion what you would have observed. Here Ben is trying to interpret intelligently interpret genetic information is something that is often beyond the capacity of a simple report. It see reporters two dimensional. It's cereal one. Gene off the next authored by nature. But what hoped if at all if there's one thing that I've conveyed to your incredible audiences this genetic pathways are not see? Cereal. They are multiplexed, the are intertwined. And so what we advocate men more so than who does your test. It's about making sure that the interpretation of the results is as robust, is non superficial as possible. That's really where the substance of meat is out. And I know that for people who don't wanna, like hop on the phone with a doctor. You guys basically along with the reports that people get these two PDF's very similar to God, you include, like a webinar series that just walked people through how to interpret all these different markers that they get after they test with you. Correct. Yes, sir. We doing that. Because like I said to ease, you know, having to figure you gotta sit with someone, also Ben, we're creating the largest, curated library of videos that illustrate these pathways talk about these office. So another was in the comfort of your own home. You can determine this one pathway going to study or listen to the whole pather my really gonna try to own and personal. With. So, yes, those webinars those educational videos is a really will reporting emphasis attention. I've seen to their super-duper useful. And when all do is first of all everything we talked about, including some of my own results people on download those kind of Peru's to see what the results actually look like you just go to Ben greenfield fitness dot com slash DNA podcast. That's been greenfield finished dot com slash D. N A podcast and I'll linked to those also link over two months company DNA company, they are offering everybody's listening. Something special, basically, this whole functional genomics tests package. It's normally about four fifty. They're giving it to everybody for three ninety nine that includes all the women are videos that include a hormone pulse tests, the genome pulse test. And the, the these eighty plus page PDF reports that are super insightful, and then, from there, you can basically watch the webinars get a chance to kinda see how to interpret. Some your results in even look into getting some customizing greedy and set your way to kind of dress specific issues that you might need to address. So I'll put links to all of that as well over Ben greenfield, Venice dot com slash DNA podcast, and you'll need a discount code or anything just click through from that, that you Arale and you can, you can try this testing for yourself. So I feel like we almost like barely scratched the surface of all the different sniffs. We talked about, but we covered a lot of big ones, and I'm hoping this has been helpful for people, and, and if this has been helpful for you and you're listening, and you can also leave comments questions for months or for myself, and we'll try and jump in and answer some of your big genetic testing questions. But in the meantime, on sore, thanks for thanks for coming on the show and walking me through all of this, and taking this deep dive into genetics with me. Then it's been an obsolete honor sore. If you ever need any further feedback, just, you know, to find me and for your origins, all the count as you said, telling these questions will coordinate getting on his back to anyone it's been honor. Ben. Thank you. Thanks, man. Go have a beer and get some glue define injections, and I guess learn something to increase my, my BNF own as if I haven't learned a whole bunch of new things in the past hour and a half anyways. But all right, folks show notes again, Ben greenfield finished dot com slash DNA podcast long special offer from the DNA company on being greenfield, along with Dr Meltzer Mohammed sign out from Ben greenfield fitness dot com. Have an amazing week. Thanks for listening to today's show. You can grab all the show notes resources pretty much everything that I mentioned over at Ben greenfield fitness dot 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 hormone sleep digestion, fat loss performance. Plenty more. Please also know that all the links all the promo codes that I mentioned during this, an every episode helped to make this podcast happen and to generate income that Nabil's 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 code of generate because that helps to float this thing and keep it coming to you each and every week.

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Exosomes, RNA, Chicken Soup, Sunlight & More: Sayer Ji & Ben Greenfield Discuss How To Regenerate Your Body & Unlock Your Radical Resilience "New Biology".

Ben Greenfield Fitness

1:20:57 hr | 8 months ago

Exosomes, RNA, Chicken Soup, Sunlight & More: Sayer Ji & Ben Greenfield Discuss How To Regenerate Your Body & Unlock Your Radical Resilience "New Biology".

"On this episode of the Ben Greenfield Fitness podcast at deficiency of genetically essential information found in berries and certain plants like vegetables and fruits. It's not a deficiency of chemotherapy or radiation as we prosper. So does it so. There is this sacred genetic interdependence between plants and animals and specifically had fru we look at that information context we can actually make huge strides in reversing many of these cancers help performance nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield. Welcome to the show. I didn't see there. That job never gets old This Ben and I interviewed a guy for today's podcast. Who has a website that I think is one of the best medical and health information websites out there? It's called Green Med info. He wrote a book that I was incredibly excited. Get my hands on Iran. It's called regenerate. His name is psychology and it is amazing. you'll you'll learn y into show But I think you'll really really dig this show and if you do listen and you got to check out his Green Med info website as well. This podcast is brought to you by kion and we have had just stuff flying off the shelves at key on especially during this quarantine because we have kept just about everything in sock in available for you are incredibly popular muscle building and Anabolic compound The key on knows which also really great for the gut really pre sleep for enhancing sleep and keeping. Your appetite satiated great for maintaining muscle. Even when you're working out in a fasted state that's it's the Swiss army knife of supplements and it really is. I think our most popular product are keen on lean our blecher control supplement that one. Also I've been wearing a decks com lately and experimenting with that still shocked at how good a job that does. 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It's it's like a Golden Milk latter-day on steroids legally so you go to organic dot com slash. Ben That's organic with an eye or gamified dot com slash. Ben That's going to get twenty percents off of anything from organic by. Let's go talk to Sergey. Are I folks so as you know I read a lot of books and I recently read one that I think tied in nearly every health and nutrition concept that I have read other books for about the past year into one one simple extremely condensed? Extremely help full title. That just goes into well specifically how almost like repair your body how to regenerate your body using your body's own built in biological tools along with some very very cool lifestyle and nutrition based concepts so. I have been following the author of this book for some time because I have repeatedly come across articles that he has written. That have absolutely intrigued. Me He runs. This website called Green Med Info Green Med INFO dot com Nothing to do at least as far as I'm aware with with marijuana. Although I'm I'm sure you could find some some. Cbd based articles on there. It's kind of funny whenever I see like a a green or a Green Med type of site now. Half the time it's cannabis related but green. Med Info has been around for a long time and has been putting out tons of extremely good widely referenced. Evidence-based natural helt information. It's a wonderful resource and my guests on. Today's PODCAST is not only the author of this new book. But he's the founder of Green Med info. So the book is called regenerate unlocking your body's radical resilience through the new biology and the author is Sergey. Who can absolutely correct me if I'm mispronouncing his name. But that's that's my best close enough Sire sounds a little bit softer. Maybe maybe that's the French pronunciation so say Gee He has been in this whole health world for a while. Like I mentioned founded Green Med info. He's the CEO and Co founder of system. Biomed he's the vice chairman of the National Health Federation He's a member of multiple boards in the realms of human nutrition and functional medicine and his websites. Actually been around since two thousand eight. So He's been doing this for quite some time and again. The book is wonderful. I had a ton of questions after reading the book. And as you guys know when I record a podcast with the author of a book it's not to make it so you shouldn't read the book it's instead to delve into all of the all of the questions that I wanted to take an even deeper dive into. So I think this is going to be a perfect company for you to actually read the frigging book. Everything that we talk about today including a link to Sires Sayers book and also his website. You Find Ben. Greenfield fitness dot com slash Sayer and that's S. A. Y. E. R. That's been GREENFIELD FITNESS DOT COM SLASH. Sayer. All right man first of all welcome to the show. I feel like this is long. Do Thank you. It's a great honor to be on your show. I really admire your work. And yes is the great to touch base and share awesome while so so my my first question. My first probing question here is green. Madame foe is it's A. It's a really great site. I mean. Just just chock full of all sorts of wonderful articles that are well researched. So thank you for that But I'm very curious how this actually came to be because for for me. My websites originated from me. Traveling around the world doing traff lawns and riding on this little tiny free blog about you know high was eating. And how is fuelling and how? I was traveling eventually progress into interviews. And you know the Ben Greet fitness dot com etc. Everybody's gotten origination story so so how'd yours come great question many layers you know secular to maybe deeper and sort of new agey explanations. We can into but I'd say because I was working as an educator for a health food store chain in Florida It's an interesting situation because in Florida you can practice nutrition. You can't do. Homeopathy naturopathy is not legal. Either so you had all these people come into these health food stores looking for answers and because I had already been sort of an event jealous invent jellicoe about the benefits of of natural interventions. Because I was really sick. Infant you know throughout my children adolescents. I was really into natural health personally. But what I've found role was that it was really important. People had access to what you might call validated. Third Party Research so I stumbled upon pubmed in that window and that started ten years before create agreement Info so I was often going ahead almost like a reference librarian for them finding research that they needed a thought they needed to affirm what maybe there were a lot of marketing around certain products being beneficial so it was sort of a way to have a check and balance because a lot of people have anecdotes in personal experiences. But there's also the need for some type of validation so that was the original inspiration behind greement info terms of creating the resource. Now win when you put together. This website was just. You pubmed you sitting down and writing did you. Did you like a team of authors. Because it's just a it's a a huge site. I'm just curious. How even manage? That's a great question. Well initially it was interesting. I was actually just using Yahoo site builder. Which was this copy paste? Html code site? That was really basic. And I must have had one hundred thousand clicks under my belt and I realized going in I needed to create more dynamic database so I went ahead on What was upward at the time And got a developer to support me in creating a more dynamic way to take this information and make sense of it so so over time it became does this labor of love to go ahead and spend. I was about three years of you know maybe an extra twenty hours a week of just working in front of a LCD screen going through these abstracts and finding these clinical pearls. I was amazed to see there is such a wealth of information on natural interventions at least being studied pre clinically. I felt it would be really amazing to just bundle. All those studies together actually attribute a numeric value so that you could ascertain the quantity and even quality of the study by looking at you know. Double Blind peer reviewed trials having a greater Score than say animal study and so overtime was attempt to try to you know. Just bring the information together and enable those studies to sort of speak for themselves because of course as you know you can't really make structure function claims about anything it could be a walnut or cherry the FDA FTC doesn't really allow that. Oh Yeah I mean. I'm even needing to be very careful right now. You know at the time. Recording this corona viruses. Obviously thing and I'm Jay in any language I use. I have to be very careful to simply say take care of your immune system. Here's what you can use to enhance your immune system. Here are some smart steps to take to protect you. Your and your family from viruses. But I don't believe I'm very careful even throwing around terms like corona virus you know remedies treatments etc just because you do have to be very careful. You need to be responsible to admittedly because there. There are many natural health strategies or alternative medical strategies. You know you know smearing vitamin C on your forehead is is obviously not going to to protect you from a pretty robust virus like this so so. I do get the the caution but I also really really like what you've done with the website as far as weaving in a Lotta this pubmed research and really making it apparent to people you know. What's actually well researched? What's you know more hypothesis or what we might call you know ancestor wisdom or based on medic medicine or Chinese traditional medicine. But you titled Together Really Nicely Thank You. Yeah well ideas just to provide some rudimentary informed consent without that information is just not possible to make an educated choice and that's ultimately what. I'd like to contribute to nothing nothing more than that. Obviously we're all in control of our health decisions and not personal choice. Yeah Yeah well folks if you have a little extra time on your hands at add add website to your feed reader but I want to actually turn to the book. And the book is just chock full of really. You know a a ton of information about how to actually enhance your body's ability to be able to care for itself to as you say regenerates to repair and In one of the first things you tackle in the book that really caught my eye is X. Oems excess homes are something that I've discussed on this podcast before with mostly physicians. Who are doing things? Like Code ministering injectable X. oems from labs such as you know camera labs down kind of in your neck of the woods down towards Florida. You know into people along with stem cells to enhance the signaling capabilities of those stem cells. there are a couple of general medicine. Doctors I've interviewed. Who are doing intravenous administration of homes. But you kind of took a different a different perspective. Or you have a different angle. When it comes to exit specifically the role they play in regeneration and also the plant based nature of them. So I would love to hear you describe in your words Excess oems and the role that they play in regeneration and then I think we can probably take a little bit deeper dive into into some of the things that that that you've discovered as far as plant-based excellence in our in a sure I'm so excited by this topic because Wasn't it wasn't until recently that we even understood that all the cells in living beings including US secrete what look very much like viruses. Actually which is these little particles in the same size ranges viruses which are about ninety Not Ninety nanometer. So we have this. Very small invisible particle being secreted by cells including the things we eat so could be rice would contain X. Zone homes and they ended up actually carrying very potent Genetic Information including micro Arnaiz which are now known to govern the expression of the majority of the protein coding genes in the human genome. So they in a way our interspecies Communication tool so that when we eat food it literally communicates very important information to our jeans and I can activate certain pathways so I found that to be really a profound discovery and in the book we discuss ways in which food as information may actually be one of the key ways to resolve a number of chronic diseases that we often associate with you. Know sort of Defective genetic patterns inherited distant ancestors whereas in fact is really more about what we are eating. And I think they micro R. A. X. Zone Connection Helps. Explain that okay. So so EXA. Soames essentially are carrying micro RNA. So so they're these tiny nanoparticle size vesicles that I know can can carry information. Which is why they're being used in. Modern medicine is these signaling molecules. Do you know that some would use with for example? Something like stem cells. But it sounds to me like what you're saying is that exa soames can also be consumed orally via certain plant matter and actually carry the rn a from what we've consumed into our bodies. Yes so they contain a number of things including Messenger Aren. A and lipids proteins. But I think when it comes to in this sort of post genucel make era. We now find ourselves in after two thousand five with the first Drafted the human genome being completed where they only found approximately twenty thousand protein. Coding genes right same same as found in earthworm. There you know throwing up their hands like how can we explain the complexity of the human body much less a single cell if we don't have enough information in this long Herald Heritage Holy Grail of of you know Orthodox genetics and so in other words? The Michael are in a piece is important because we now know that the ninety eight percent of the human genome that they called junk which is probably better described as dark matter of the human genome actually contains a lot of Ra and that the micro Arnaiz are what's probably helping to explain the vast complexity of species like our own and so when we find this hour we also start looking and finding that food contains these micro Arnaiz and there's like this light bulb of okay so we actually outsource the regulation of our own genomes expression to certain foods over millions of years of Korva. Lucien the plants that are known as angiosperms which produced fruit and sub ten seventy percent of the world's food supply including grains etc. Now they co evolved for several hundred million years with complex animal life. Meta Zoa when emerged so there was this interdependence woven genetically between plants and animals that helps explain why certain foods can completely transform one's health or said differently lacking certain foods can lead to really serious diseases like cancer one can consider a deficiency of genetically essential information found in berries and certain plants like vegetables and fruits. It's not a deficiency of chemotherapy or radiation. So win when you're talking about these these excess homes that are going to deliver specific components of plant based into us. What then would be some of the foods that would contain these excess oems. That would give us some kind of a beneficial effect upon consumption of those foods like how the irony from. Let's say you know whether it's Broccoli or ginger or something else like that actually affect our bodies in what are some foods that we could eat to almost get access to these oral excess homes great question in fact What we've found in the literature is that Ginger for example has these X. Zome nanoparticles that you know are very powerful in terms of Affecting the expression of interleukin ten and various different enzymes associated with inflammation. So you know there are many reasons why these highly complex plants that we so love their spices tradition benefit. But I think the X. Zone pieces now really coming into the forefront there was a study done on Rodents were they induce stay. You know chemically induced colitis. Basically and they were able to show with grape derived XS oems a complete regeneration of the lining of the intestine and they identified this as active as the stem cells in that tissue so there is a lot of really compelling research now that's emerging on the role of these X. zones and you know again regulating and helping us to regenerate our tissues. Okay so so when it comes to something like let's say you said was it. Broccoli was one that that impact cancer. I There Broccoli definitely. Ginger is another one. That's well known. Yeah Okay so when we consume. Let's say Broccoli or ginger the RN A is or the or the micro or more specifically is actually in these vesicles and when when that hits our gut these are going to somehow pass into the bloodstream and then interact with what would it be cell surface receptors in some way as I understand yes okay so something like ginger for example would contain. These excess homelike nanoparticles. That would then increase Anti inflammatory signaling. Or if you looked at something like I think the book you talk about Broccoli and and breast cancer how. The eggs of that or from that might actually Down regulate some of the breast cancer genetic expression or have an impact on breast cancer. I think another when you talk about it is berries and how those might actually have an impact as well the excess homes from those but it kind of begs the question in this day and age and and I. I would hate to three a curveball here. But I'd love to hear your thoughts on it anyways. There's so many people talking about the built in plant defense mechanisms and the problem. You know you'll you'll hear this often in carnivore. Diet or the or the Paleo Diet sector. The problem with these built in plants defense mechanisms. But of course. I've noted on Green Med info. And your book. A lot of these excess homes are coming from plant based matter and correct me if I'm wrong if we can get from animals to fill me in but but what are your thoughts on plant defense mechanisms and as a follow up to that not to throw too much at you. Can we also get these? Same type of nanoparticles from meat that we consume no great questions. And yes you can get X. Zone effects an X. zone from animal products in fact. I think that's one of the primary arguments against consuming cow's milk. Obviously there's Beta case. You know for one two varieties the former being more Incompatible with human physiology but Yes any living thing will produce these XS homes and we'll have this theoretically pretty powerful Genetic information you know the micro Rene Information so but the question. I love around anti nutrients if you will. Let's talk about lacked and specifically what I'm starting to better understand about this. Inter Kingdom communication that is orchestrated through XS homes. Right so plants animals and fungi. For example all can now communicate essential genetic information to one another horizontally in real time which is exactly what viruses are right there pieces of genetic information in search of chromosomes and they are able to get around the several hundred thousand year process of of changing. You know these. These protein coding nucleotides sequences on the old model of how genetic information is carried on. So yes certain foods are going to have more of a defense against us. I like to call electons. Invisible thorns for that reason. Specifically focusing on wheat electon recently had discussion with Dr Country on this topic. Because we've been dabbling in this for many many years. And it's interesting because actually lacked ends on do confers certain benefits in certain contexts. So even wheat electon which I spent a good amount of time researching in fact back in two thousand and seven is when I first published my essay. The dog side of wheat. That's even before agreement info existed and it was really looking at the problem electons and so but we elected can actually inhibit certain types of pancreatic cancer so it can be a medicine in a certain context generally speaking. It's rather inflammatory. And there's actually a number of foods even the gluten-free sector like. Let's say rice potatoes that actually contain what are called chicken binding which is what Wheat Electon is essentially and tomatoes obviously have the similar type of chicken binding activity. That's important because chickens comprised of glucose amine ultimately and that's what these its target in the human body which is one reason why millions of people take glucose amine extracted from C. Bugs basically like you know Crab shells to block the action of these electons. Instead of going into the system you know throughout the body is that the components of these supplements that are sold as as like Leptin blockers. Is something like this this Triton. From from what you say the China's drive from it's from like crab shells and you know the ads exactly and ascetical coastal being is one of the compound so we elected is very specific but it does seem to imply that yes certain. Plants don't WANNA be eaten in excess by humans and the grass is as a whole are in that category so the Monaco. It's if you will that's why in regenerate them I think you're you're working. A lot of the Paleo folks have been really trying to throw grains under the bus and I think for good reason because you know for looking at a really agent in central template were. We're looking at different types of X. zones to that we probably consume for several more hundred thousand years than obviously grains because arguably it was only five thousand years BC in the Fertile Crescent that we consume them in mass. You know so I know a lot of information so hopefully it made some sense. Yeah it does and later on I actually want to get into some of your ideas on evolutionary mismatch is and what some of the most dangerous foods and a western diet are so we might revisit this just a little bit but continuing on with the discussion about X. Oems so if plants can indeed pass on our NA to us via consumption those are can act as signaling molecules and caused specific cellular effects if a plant has been genetically modified. Does that introduce any any wrenches into this equation? In terms of altering the nature of the RNA or the nature of the excess home. Absolutely in fact what happened in two thousand seventeen is the EPA silently approved Dow in at the time. Monsanto's first ornate interference GMO corn. Basically it's called arena is corn and the reason why this is the new type. Pajama on the market is because they're also densify this powerful role that micro. Aurigny has in silencing genes and basically changing the structure and function of organisms so technically it was approved and so to answer the question Basically the problem is is that there are a number of these small Arnaiz in ingrains that you know people have consumed again for thousands of years. That are being tinkered with By these biotech companies because they understand that food is information obviously and our innate interference by technology is the next wave of. Gmo's is a completely different approach so the problem is they're targeting the silencing of certain structures within these corn that when we consume them there's molecular. Amal Adji with human genes. So we don't know what will happen with as far as the off target effects of this new type of corn to actually released onto the market as we speak. But I imagine it's going to have a lot of adverse effects on human health Interesting what would you do? You have any hypothesis as one of the adverse effects might be because what what one of the things people say with with. Gmo is that it may have an impact on Human Gut specifically the Gut lining and that some of these species that have been I guess programs to resist something like Certain certain insects or something like that can do so by poking holes in the in the skeleton or in the in the cells of an insect and that they might do the same thing in the cell wall of human such as the Gut Wall. You come across anything like that. Well in this case it's not so much pesticidal likely old. Gmo's right with bt built in. Which obviously I do think probably caused quite a lot of permeability even animals in terms of gut health. But I do think what we're dealing with here is is an order of magnitude greater concern because what. Monsanto's on research on the topic has shown I've reported on this agreement Info previously in two thousand nine. They did a study evaluating the presence of all. These potential aren't targets within corn and they found that basically there's such an overlap with the same gene structures in human cells because you know plants animals. Fungi actually share a lot of genes in common That there could be several hundred different genes in the human body that could be silenced by consuming This aren't A. I. Gmo CORN so yeah. It's a big. It's a big concern of mine. That's another reason why I think Whatever we can do Making sure we have a way to identify. Gmo Food and then obviously Avoided like the plague. That would be my suggestion. Yeah look before we move onto some of the foods that you that you're real big fan of in the foods that I think are going to be more damaging. I mean to wrap this up with a bow for for me. When I read books like yours that go into everything from Berry anthocyanins and their anticancer properties to the ability of for example your ginger to decrease some of these potent S- inflammation signaling molecules to you know carrots and grapefruit and all these other plants and herbs and spices that contain not only beneficial excess homes but other compounds that yes you know. Often in Vivo and cell cultures can prove to be somewhat toxic. But in vitro over and over again appear to potentially increase cellular resilience. I just I can't get on the full meet only bandwagon or the myopic elimination of many of these plants especially when treated properly affirmative soak sprouted etc. I get the idea that we could get the same altaf g from things like cold and heat and sunlight and exercise but man like the more that I that I that I read about an inclusion of a large variety of plant matter prepared properly to enhance cellular resilient regeneration the more. I'm convinced that you know in an all meat. Diet aside from being used as like a an autoimmune strategy or as a gut healing strategy isn't necessarily something that that fits for life. That's that's my take and I'm not I. I used to do huge know smoothies full of handfuls of Kale in an enormous. What I call big ASS Salads for launch and I've really. I've stepped back on a lot of that but I consider a lot of these plants herbs spices berries etc to almost be like medicine to be used as condiments when combined with some really nutrient dense animal foods and fish eggs and you'll liver and so that's kind of my approach. I mean I love that then. I think I'm completely in agreement like when you're taking Kale. Let's say you just create a little little serving of it. It's like medicine. It's not unlike soy which I actually am an advocate of Taking in that kind of medicinal context but in larger amounts it could be completely unquote poisonous for us. So yeah I'm in agreement with you. 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You're you're you're quite vocal about is something that you briefly visited just now and that was milk Wise milk such an issue. Well I have to say I had my own personal reasons why I've had a vendetta against cow's milk if you will because at six months of age I was diagnosed with severe bronchial. Asthma wasn't till seventeen when I removed cow's milk that it went completely into remission this lifelong source of suffering. So for me. It was clear that it was incompatible food. Certainly my mom's got blonde hair. Blue Eyes Fair skin and I believe she's been able to tolerate it if not in some way benefit from it. But I'm a genetic mix between Korean and her gene so for me. It just didn't work out and obviously we've come up with culturing To kind of reproduce the multi chambered stomach of this this animal and reduce the problematic antigen proteins to culturing. And then of course there's different types of cow's milk protein. The Beta Carotene Alpha to variety would be much more beneficial. P- you will but when it comes to the informational aspect of food and the presence of Bovine X. zones intended for baby calves. I think we have even greater support now. For what a lot of the mill caters have been saying for so so long. You know which is that. It's just not meant for for humans. And so there's I think there's some value to that but I also don't like to get to extreme because I do think quote Orthodoxy as itself sort of a disease bacteria right and and and then I mean Joe Rogan. Something Really Hilarious. At one point about you know some some. Some you know Vegan deserve loosely like throwing cosmic under the bus because it causes cancer. And he's like if you're that week and he used a much more intense word than that than than you should die meeting like are we that afraid of everything that you know it becomes that important. We're so neurotic so yes for me. It was probably lifesaving on some level to get it out of my diet but it's not going to be the case for everyone. I don't mean to imply my my philosophy on nutrition is gonNA apply to everyone. Yeah it makes sense but when you when you take into consideration these bovine micro aurigny containing excess oems actually can carry some pretty significant. Immuno regulatory cargo. You know and you consider that we have readily available to us now things like goat's milk or visit the website. For a two milk. Many many stores are now selling a two milk There's a company in California. I order from sometimes. It sells camel's milk that my kids absolutely love and you know I. It really has greater implications I think then just say occasional congestion or an upset tummy. Podcast just in the past year with with people who talk about this underlying nasal congestion in adults and children. Many of whom are getting from commercial dairy or a one dairy resulting in changes to the structure and to the bottom of the mouth and to the crowding of the teeth Into overall posture of the head and the neck due to the forced mouth breathing in the inhibition of the ability to be able to properly breathe through the nose which of course also impacts nitric oxide production. Which IS IMPORTANT FOR HEART. Health that impacts exercise tolerance via to Max impacts the warming of the air as it gets into the lungs and so I think some of this stuff goes deeper than we might consider at first glance. Amen I mean yes yeah. I didn't homogenisation. You look put titanium dioxide into these these the milk because it's just gross. Yellow Putrid mass produced obviously industrial is just absurd with arbitrary and all the other areas of concern. So I think if we could get obviously they're big advocates of raw organic local. There's definitely a lot to be said for that. And even in Ghandi's nutritional writings he was saying that in the case of those who only aid plant material. Many would actually end up. Getting sick in just adding a little milk was enough for them to not have to eat meat. So there's definitely a more to the story I you know and you know we're we're sort of You know luxuriating were were so wealthy that we don't we don't have to think about you know just how much we have. Many of us are obviously digging our graves with our teeth. Still food is more recreational self-medication. It's not really about serving the body's fundamental needs. Yeah Yeah and sometimes for people who say Oh you know what the hell then you know. You're some you know rich effort talking about buying camel's milk online. But I mean you you can go to a variety of different websites like real milk dot com is a perfect example and you can actually find not only good local raw milk often in the form of a two. But you can also you can join. Csa's you know we invested in goats and yeah that one time investment is paying off for us now because we've eight. Nigerian dwarf goats that we can milk and so so. Yeah I mean there. There are ways around this. You just have to think outside the frigging box and you know if it comes down to it. I mean at least just you know just begin to have you know unsweetened coconut milk or other forms of of you know white creamy stuff that lends credence or gives you the same taste as milk without necessarily having milk now as an alternative Beverage one thing I noticed one of the very first things that you talk about in the book as you pivot from some of these harmful compounds and healthful excess homo compounds. Is this idea of chicken soup. Which is so simple but you know you introduce it in the book as like the food to start with. Why is that? I just love it as an example of culinary tradition and and just you know this this concept for example those who might believe that they have some type of a deadly virus. They're being told to take Tamiflu which is extremely toxic. I'm to the point where the Japanese when they were introducing it We're having children jump off buildings because of the neuropsychiatric side effects. You know it's it's just one example of something that has been studied clinically to. Have you know really profound effects on some of the you know the biomarkers for immunity things like into Lucan and you know just just white blood cell count. There's so many aspects to it that are there are just validated? It now by by modern medicine. But you know it's just an example to have something that is just very warming and nurturing. I find it to be the best medicine. Okay so when it comes to Chicken soup those of you. Listening in May of course be familiar with chicken soup by. It's sexy new title Bone Broth and It's it's it's something that obviously seems taken the health world by storm but one simple tip. I want to give to people. I I don't know how you do this Sarah you know. You can obviously order bone broth. I have one company that I like Kevin Fire. You know that I get boxed bone broth with or from which is super convenient but man buying just cheap ass crock. Pot keeping it on your kitchen counter and you know my wife will get a chicken couple times a week. A whole organic chicken and roast the chicken which is one of the simplest recipes that you can make but we'll take those bones. Toss him in the Crock Pot with water with ginger with vinegar with a a squeeze of a few lemons then when people have a few leftovers. It's almost like a semi compost pile like. We'll show a few herbs spices in there. Maybe a few extra bones leftover that the kids didn't eat when they were having their chicken legs or thighs. And you just have this wonderful nor shing medicine on your kitchen counter that the my only problem with it is it makes the house smell so wonderful. I'm kind of constantly hungry. It's like when my wife bakes sour dough cinnamon rolls in the morning. It's it's it's all I could do to not get the get the Saliva shutdown but man just just a countertop crock pot running in your house all the time. It's one of the best things you can do. Especially you know with with the current flu virus consideration you have on your counterfeit immune system is amazing. Totally agree and I mean it's an example. I touch on in the book of what they call. An EPA genetic inheritance system really is recipes. Basically they are the original prescriptions. And they they have just the right amount of these ingredients. That may have been indispensable for our survivor. Survival into to present day Life so so there's something about it. That's it's not apparent on the surface but these recipes carry a lot of Healing Information. Yeah Yes oh so. In addition to chicken soup. Let's talk about another really expensive hard to find compound that you also tackle early in the book apples. You appear to be a pretty big fan of apples. You're the second book I've read in the past In the past few weeks actually that gets an apples. Another another book. I read that I'm GonNa get the author on a peak human by Joel Green. He's a huge fan of resetting the GUT biomethane introducing Akron. Nancy bacteria through the consumption about four weeks of apple skins. Which I'm sure would just freak out any any carnivore diet enthusiasts but It is what it is and you actually have some interesting thoughts about apple specifically regarding The link between apples and water The fourth phase of water which was studied by previous podcast guest of mine. Dr Charles pollock. So what is it about apples and water or apples in general that make such a big part of your book. Will you know I love Gerald Work? I mean he's just Just such a revolutionary on some level intellectually. So yeah I mean any source of biological water if you will You know we can call it. Structured water water that has that exclusion zone of hexagonal h three o two which acts really kind of like both a storage apparatus for energy information. And and so. Apple's have obviously that going forward to solve oxygen and. Pectin which to me is amazing. Because after Fukushima I did a deep dive into the literature on what remediation strategies were taken into noble and it was apple. Pectin that was used to save the lives of tens of thousands of children because it was able to bind with These radio-isotopes get get it out of the body. So you know that's just sort of like the exit Eric Aspect to Apple. But there's actually I think far more to it in terms of it actually mystically speaking. It is a Taurus which is arguably the most universal geometry underpinning reality You know but it has These Marissa Matic cells which are stem cells plant stem cells basically distributed throughout. Its tissue. And you know these cells ultimately derived from The same origin as our own germline cells. Which is the last universal common ancestor self? About three point. Four billion years ago the salesman replicating near infinitely to get all living things up to this moment in time and so just this notion of there being some kind of immortal cell that is obviously at the basis for our own Resilience today and that it's found in other living things that to me is really exciting. So I think there's something deeper on a more esoteric level happening when it comes to eating something like this perfect food. I mean we can look at as software as well so a lot of research. I've accumulated looking at what's called the overact to be induced model of osteoperosis. They take female. Rodents take out the ovaries induce. Full blown. Osteoporosis menopausal symptoms. Much like happens in US human mammals and you give one group Orange or apple or plum or pomegranate. If you've not taken out there over and and so this was like like a Eureka moment for me because I was realizing these plants have this delicious exterior so that we can disperse the seeds for it. So why would it not want to benefit as profoundly and increase our own? You know fertility and resilience Because as we prosper so does it. So there's this sacred genetic interdependence between plants and animals and specifically the fruit so what you're getting is not all these not just all these compounds including powerful polyphenols and apples But you're getting information that is probably essential for health and I would say reproductive cardiovascular we can go into specific or systems that benefit but Yeah apples truly do keep a doctor way. Not just by having a weapon to throw at them but you know by not needing to fall prey to excessive diagnoses or medications. Your thought it was interesting in the in the book. How you talk about. I believe it was a British Medical Journal. Study that found the vascular benefits of eating one apple. A day was equivalent to the benefits of taking a modern Statin drug which is pretty profound in and of itself. But just a couple of thoughts on apple's because I know people are gonNA wonder First of all it is part of the clean diet. Almost like the the reboot that you present in the book which is honestly. It's very similar to another very good book. I just read by Joel. Green called peak humans. Were you use apples and apples? Skins as a way to kind of reboot the gut for a short period of time. And when you describe apples as kind of like the perfect food of course there's going to be a bunch of people shouting through the podcast. Wait eggs or the perfect food livers the perfect food. You're going to waste away to nothing because apples do not have enough digestible protein in them etc. However as you point out in the book you're actually purposefully introducing toffee. You admit in the book. That apple is going to omit a lot of the protein in the fats. That your body needs but it's a short term self eating or toffee process. You bring the body through and there's also of course as as I just hinted if you're eating the skin an effect on Ackerman Zia and then And then you you would of course as you outlined in the book you're going to reintroduce some proteins and fats and some of these other superfoods that you talk about in the book but then the other thing that people get concerned about is of course fructose. Fructose makes you fat. Fructose gives you non alcoholic fatty liver disease for Toyotas going to induce insulin into Doses poison but. I also want to point out the fact that people that the the deleterious impact of fructose has only been demonstrably. Prove it in a hyper Clark state. Meaning in a state of Eyeso- caloric or hypo caloric intake. Fructose is simply either burnt or utilizes metabolic energy or is In some cases depending on the enzyme that the tissue has that's responsible for this converted into glycogen and in no way is going to spill over into excess triglycerides or produce fatty liver streaks or something like that. The problem with fructose is fructose. In the in the context of a hyper Clark Diet meaning Soda Western Diet Low. Maybe the people who are drinking ate bananas and three apples and four plums day in there juicing or their shake protocol those are the people need to worry about excess fructose consumption. It's actually very difficult if you were. If I were to tell you kind of like the potato diet to just eat apples for the next week you'd actually have a very difficult time over eating apples. The structured water in that Gel like component of the structured. Water that you talk about in the books there along with the fiber etc even also of course the mild food boredom. You're not you'RE NOT GONNA get non alcoholic fatty liver disease from eating apples. Oh well no and I love what you said. I mean the reality is that yes fructose. In isolation is absolutely toxic when consumed at the rates that were consuming them here. One well known I. It's it's not even toxic in isolation it's it's toxic if you already have liver and muscle and tissue glycogen levels that have been topped off. And then you throw of fructose on top of that but fructose in and of itself whether from honey or apples or anything else is not poison. No Yeah I mean it's it's so interesting because for you know Joe Cola. We worked For a long time together in terms of research and I did a whole section Green Info and fructose toxicity and I was just amazed to find over a hundred different conditions. That were studied When it came to looking at the Iceland form now when found in the context of the whole food. Like an Apple. It's it's really information. Lee qualitatively completely different. And you know there's actually hypoglycemic compounds in apples that have been identified so for those who are concerned. You know absolutely agree. You're not going to really have to worry about the issues associated with regular fructose. But yeah you hit on so many things here. It's hard to know what to say next. I mean I believe that. The simplification is in the board of you speak to. That's actually the real embedded opportunity here because when people start to really understand. What true hunger is you start to develop? Relationship with yourself is very different when you eat apples. You know when you're actually hungry for another. You have to think whether really hungry. Because all I have is inap- it just totally resets your whole way of relating to food and it opens up so much space and you start to have access to type of energy. You can attribute to your your color. Take you know. It's just. It's it's way of fasting if you will that. That isn't as as painful. Yeah yeah I I have so many things that I wanNA talk to you about but I. I need to rank prioritize because I know time is limited and we. We have to talk about human photosynthesis. We have to get into that. Your website was actually one of the first places that I kind of discovered the link between Clara chlorophyll sunlight and a and since then. I've just been steeped recently in literature regarding human photosynthesis but before we get into that. There's one other kind of food compound possibly to I WANNA talk about. One is all over in your book. So it'd be remiss not to mention it and Gingko Biloba you are a huge fan of Jingo blow. I'd love you to explain why and also get a little bit if you can into like sourcing dosing etc because Your book really got me thinking about about using Ginko a little more. Yeah I love the story about how on Ground Zero and her Shema. You Know Gingko trees were the only plants that actually survived and so they're considered living fossils because of the fossil record showing they've been around for a quarter of a billion years at least and there's just so much research now these from what I've gathered on its longevity promoting properties. I haven't yet fully figured out why that is but being that it is a plant that has been in ancient culture for some time as a medicine. I think it is one that we should revisit especially given prevalence of neuro degenerative conditions You know as far as the The research Agreement for I think has the best location for all of it But Yeah I think it's just one of many examples of plants conferring profound longevity benefits to to humans. If we can find the right ones okay. So this this. Gingko plant appears to be such an ancient plant that so resilient that it can do things like withstand something like Fukushima or I believe it was here Shema actually Yes here's Tom Bombing. So if we know that and we we know how hardy this plant is. We're going to say okay. Let's go with the doctrine of signatures. And if this thing so tough maybe we can consume some compounds from it and induced cellular resilience in ourselves. Which of course for any white lab coat wearing. Scientists is is a chuckle fast. But I I still like to explore these these kind of topics so get into how he would actually harvest Janko below buy and consume it. Like how are you? How are you using Gingko Biloba well I mean for me because I did have a background? With helping people find actual like the best supplement forms. I mean there is a well known. Issue with Gingko which is it has a sort of a compound related to vitamin B. Six that that can inhibit it. So it's called Gingko toxin so some manufacturers will actually standardize make sure doesn't contain that others might just take additional B. Six if they're concerned about the issue But yes far as the leaf. Extract is what's been researched clinically. And you know there's a ton of research on its benefits wide range of conditions. So not just for you know Alzheimer's and Parkinson's but you know agreement for one hundred. Eighty conditions have been studied Including things like giant Glaucoma. Tonight is In China Asthma Liver Cancer. I mean there's amazing the amount of research Okay got it. So so you'd be looking for the leaf extract. I know one one Chinese Bala just I know uses it pretty extensively in his formulations Previous podcast chess online Roger Drummer. Who's an Oregon and he puts it into this stuff called a Tian Shi which all occasionally use is kind of like a neutral pick. Pick me up And I don't know how much gingko which I'm using the hard g now after hearing you pronounce it. What seemed to be in the in the proper way? But this this Gingko. I don't know how much is in there but but it is very interesting and again for those. You Listening Dan. Because some of these podcasts turned into ongoing discussions in the comments section of interview at listening have done research on Gingko or no good sources or find some good unique stacks with Gingko Hop in the comments section go to Ben Greenfield. Finish DOT COM slash Sayer S. A. Y. E. R? And let us know because I personally like to learn a lot more about this. This so-called new immortality leaf that you talk about in the book now turning to the topic that I mentioned just a few moments ago human photosynthesis. I find it absolutely intriguing. Just finished this big Book written in Very Poor English but it was. It was very good. It's called the human photosynthesis All about a melon and sunlight and free electron production. And I would love you to describe in your own words. Exactly what human synthesis is or human photosynthesis how you Kinda became aware of its existence and what some things are that we can do to take. Advantage of our ability to produce energy in a very similar manner is plants. Yeah I love Archer. A Harare's work on Melanin exactly. Oh it's amazing. I just read his article on. How the painted turtle can live underwater right for four or five months in hibernation? How's IT getting energy has getting oxygen while disassociating Dissociating the the water molecule with Melanin. Basically it's almost like photo License right as in photosynthesis so it just it helps us to better understand how we actually produce energy mammals. And so what I. I ran into this topic in two thousand fourteen There was an article on light harvesting chlorophyll pigments enabling Mammalian Mitochondria to capture photonic energy and produce ATP. And that was the first time that I'd ever heard of such a thing and I was amazed to find that in that article. They describe how in you know the mice rats had swine. They've fed chlorophyll rich diet and they found that a metabolite of colorful news. Pb was being taken into the Mitochondria and it was basically making the krebs cycle more efficient an increasing ATP production at least an order of magnitude and so it was first example. That I I've ever seen of Research. Showing that mammals do use chlorophyll to harvest sunlight and turn it into metabolic energy and There was it was pretty profound so instead of considering ourselves as just hetero troves you know Which is obviously the Paleo Movement. I think is focused on. That is that we're actually photo headed trophy. So we're in between auditor of plants and animals. So we have in the classical classification. So we we have this ability to harness sunlight through through chlorophyll so but in the study if if if some if there was no chlorophyll the die in the exposed. Those animals to sunlight actually age more rapidly. So we need that clervoy. We're going to be out there in the sun. Okay so so it's beyond obviously Melanin based on this Book by Touro Melanin as capable as a very large molecules it's thousands and thousands of dolphins data. It's a big one. It can actually take photons of sunlight and split a water molecule resulting in from what I recall in the book four electrons which can then be shuttled into the electron transport chain in used to generate. Atp A but It sounds to me like what you're saying is in addition to the Natural Melanin that we might have on our skin or in our retina that chlorophyll would actually not only enhanced this process more but also serves some type of protective effect. Yes exactly yeah and with Arturo work to is he states that Melanin can reform watered as well which is fascinating he was even saying that might constitute some original all Zero one like code of forming dissociating water like it's almost informational. Mellon is able to take the whole electro-magnetic spectrum in from radio waves to gamma rays. So it's really fascinating and I feel like what we're seeing. A basically in the new biology is in conventional Senator bioenergetics. The fixation was on. Atp like this sort of Billard ball concept of what's going on at that level and now we're starting understand that through water. Thanks to Jerry pollock's work in now. Chlorophyll Melanin we produce a ton of energy from harnessing from our environment ultimately from the Sun. And so that's a pretty profound realization. Yeah it also makes you think twice about excess use of of Sunscreen You know the the other very interesting thing that was not in our tourist book and I think you briefly mentioned it in yours and we're always looking for food sources of melon. I came across this. It's something that I actually put into my coffee almost every morning and definitely put my coffee every single morning when I travel very rich source of what's called bio melon and that's Chagas mushroom. Which has that same dark melanin pigment? That's what makes chagas black and it turns out that not only for a walk in the sunshine or perhaps the use of I don't know. Say or if you use any of these photo bio modulation panels like near and red infrared light panels or infrared. Saunas or anything like that. Because it's really the infrared spectrum that a lot of these foods interacting with. But if you were going to go for a sunlight walk where you're going to go visit an infrared sauna or use one of these infrared light panels. Some of the best things you could do would be to have foods in your body that are rich and chlorophyll or even just like take a bunch of Kerala tablets for example. That's a way of fast track it or put Chagas in your Morning Cup of coffee. Which is what. I'm sipping at my desk as I'm doing my infrared therapy. I've got two packets of that That forcing Matic Chagas up my coffee. But then in addition to Chagas and chlorophyll rich foods another one that I found actually interacts with photons of some in a very similar manner is a blue pigment and it is it's quite popular in the realm of like a neutral picks right now and that's methylene blue. Have you heard about that? I have not. That's actually the first time I've heard of that. That's interesting yes and I actually So so I'm into looking into all these different things that might enhance motto condo production of ATP or in this case in the case of meddling blew up regulate the activity of side Chrome Seok. Today's in the Maddock Andrea and it turns out that methylene Blue Ali does that. But WHAT ACCELERATES. That process is a little bit of nicotine so I actually have his little dropper bottle in my fanny. Pack that has about it. It's got the equivalent of enough methylene. Blue Give you just the amount. The unique is too much can cause excess free radical production. Like you don't you don't want too much of that but basically I've got about fifty milligrams of methylene blue in an entire fifty M L bottle of pure pharmaceutical grade nicotine and I'll do about two to three drops of that on the back of my tongue before I walk in the sunshine and you can feel it. Just hit your brain almost immediate. It's amazing so you know obviously proceed at your own risk folks and make sure you only use pharmaceutical grade options for any of this stuff. But it's pretty amazing how some of these compounds can interact with photons of sunlight or you know the the light particles emitted by these these infrared or near infrared light panels. Absolutely I I mean I think the Bio Melanin is really compelling because there was research in rats at least where they were using very very lethal doses of radiation and the group's getting bio Melanin were surviving significantly more. So it's I feel like in this day and age with non native. Emf coming at us from all directions. I think that this discovery that Mellon may be able to not only protect us but actually transform this type of ems into usable. Energy is is fascinating so why not I are you talking about like non-native. Ems Mellon might actually allow for conversion of that into free electrons. Yeah well it's possible. I know that that's one of the things that gets me so excited about the discovery. That Melanin plays this role because it's able to take in the entire electromagnetic spectrum and there's even like naturally occurring plutonium in Himalayan see soil. Found this out recently. I I was devastated. I really thought while I was doing some good here for my body and then you know the more I started to study it and start to realize that bacteria might just transform certain radio isotopes into less harmful ones. That's that was another sort of. You know tiffany moment for me so you know meaning. Resilience is so profoundly wired into us and through obviously the microbiome it it takes it to another level as far as what we can resist insurance. Form Super Interesting You know one of the things that you also have an entire chapter on in the book that I wanted to touch on with. Some of the time that we have left is cancer you obviously delve into it in great detail some some natural cancer fighting compounds and something. I've discussed on the show before kind of this new idea of cancer as a metabolic disease not necessarily simply a problem of genetic mutation. But I'm just curious after having written that chapter that I'm sure folks can go and read on their own. What would be a a few of the of the key things that you would personally do right away. If you found out that you had cancer a good portion of my advocacy over the past decade has been focusing on you know helping people understand basic cancer. Physiology looking at the role of cancer stem cells. Actually in the malignancy meeting like the one thousand cells approximately a one in ten thousand cells depending on what source of Is A stem cell. That is capable of creating new tumors throughout the body but the majority of the cells. The bulk of the tumor are not and they don't present that level of risk so that the key is in conventional treatment they D- balk tumors. They just wanted to shrink so use radiation chemotherapy. Which are weapons-grade. Basically you know And and so what they're doing is they're actually reducing the size of the tumor but they're increasing enriching. The number of the stem cells. In fact both Chemo and radiation can revert differentiated pretty much mortal cells into immortal cancer cells. It's called stems can increase dumbness so so ultimately the very treatments while appearing to win the war that they actually are making the problem worse. So that's number one and then there's over diagnosis. Of course that's a big challenge because so many people were made to believe that duct carcinoma in situ CIS was cancer and then in two thousand thirteen. Most people still don't know this. Nih commissioned a expert panel on the subject of cancer diagnosis and they found that Actually it should be called benign or inland lesion of epithelial origin. One point three million women had their breast pretty much removed because of the false understanding. So we're only starting to really understand what cancer is alternately. But I believe in. This is one of the premise of regenerate is that it's actually your body trying. His best to regenerate and survive extremely adverse conditions toxic exposure again non-native enough biologically incompatible foods that's the basis for the cancer epidemic. So if we change. Obviously the tumor micro environment nutrigenomics early. We look at that. Information CONTEXT WEAKEN. We can actually make huge strides in reversing. I believe many of these cancers okay so that being said from a practical standpoint. Tell me a few things that you would do personally and again like I'm asking you personally. You don't have to worry about this being misconstrued his medical advice. I'm just curious like. Are there any foods that you eat foods that you would avoid supplements you take etc? Yes so for me what I do. Is I focus on food. You know as my medicine so to speak or that. Which MAKES MEDICINE UNNECESSARY? So you know. It's it's amazing when you do this. Sort of like apple meditation monitor and you really start to understand that it's infusing every cell of our body with waves of information as well as providing these remarkable vital compounds. You start to understand that everything we eat or don't eat is really crucial. In determining whether we're going to end up with a chronic disease like cancer so to me it's really more about the fundamentals again. It's grounding its duration. It's good sunlight exposure. And it's the foods that we're eating and looking at the quality so that means also the microbiome if the soil quality from the food we're consuming. This poor doesn't have these ancient. Commencement strains that were not going to actually be able to reset our system. So that whole Paleo deficit disorder concept so we actually have to also look at regenerating the biosphere remediating generating for us to be able to truly Regain our health. And so that's there's almost like an ethical imperative for us to do more of that as well now consider ourselves Medically sealed off. Were in high island at whole foods and to start taking care of ourselves we actually have a a mandates it take care of the world a better way so that we can also heal ourselves. What what's your diet like on a daily basis. Well interestingly start off my day without eating I usually do some physical practice and then around the time that most people eat lunch. I'll do something like Sort of like a salad with some high quality usually animal derived protein And and just sort of like nibble my way through the day you know like I don't really set aside meals in the way that most people do My relationship to food is more dynamic and really at this point I actually just came off a five day quote. Raw food cleanse. But you know I just I was just enjoying eating sprouts tappers and you know Avocados and just whatever I could that was just full of life and I've a so satisfied. I was pretty amazed by how not hungry out was so so you're utilizing something like compressed. Feeding windows or intermittent fasting. Yeah I would probably would call that exactly. You know one of the basic premises that I go by. Is that you know when it gets dark. I should stop eating and then I break the fast when I'm hungry the next day but it's not going to some specific time window. Okay got it. And then what? What would your staple meals like staple meals while why I do try to get a smoothie throughout my daily window Just because to me. It's it's a great way to get a lot of these quotes superfoods in you know as well as you know. I'm big fan of things like berries and coconut milk and flax seed and just try to nourish my body that way but otherwise. I'm I'm pretty flexible. Like I said I do. Eat what one would probably call a palio type Diet But I also added probably far more fruits and vegetables than than others would never style or you largely plant based It's I would say some diverse. Okay Okay are you working any organ meats or anything like that actually? I haven't been doing organ means but you know Kelly my wife. She's such a. She's so good at this. There's a product which has all the Oregon needs all in it. It's like a capsule form not a huge fan of doing capsules. But I haven't been getting enough organ meats so that's what I'm doing to compensate. Yeah I I use a lot of capsules when I travel and then just go ape nuts on kidney kidney and heart and liver and all these big orders that I make from from. Us wellness meets. When I'm when I'm at home So you know where I know. We're coming up against time but I. I don't think we really even scratched the surface. Perhaps I spent too much time about apples of everything that is in your book. I mean it's it's absolutely fantastic and in the end you kind of have your reset based Diet and you discuss a lot in here that that I purposefully did not get into today's show specifically this idea of a black holes and energy production and the free energy that surrounds us in the universe right. Who's just too much to get into on the PODCAST. So why do a follow up on on what you call? The new biophysics of Energy Synthesis or folks can grab the book and read that Chapter in the book. I think it's chapter same chapter in his jock about sunlight. But we get into your you get into other ways to generate free electricity chapter three so if you guys get the book you must reach after three alone. I thought that was absolutely fascinating. Probably my favorite chapter the book but I will link to the book and also linked to green met him fo and everything else that Sayer and I discuss if you go to. Ben Greenfield fitness dot com slash Sayer. Ben GROUP OPENNESS DOT COM slash S. A. Y. E. R. Like I mentioned anybody who's got some more information on Gingko Biloba leave it there I realized that of you May Jump in with some comments you have about plants and plant defense mechanisms and in your take on that. And that's that's fine I would. I would love to hear your guys thoughts after listening to say our and also after exploring his website green met Info. So say any last things you want to share with the audience. While you've got a platform here anything you'd like to tell people anything new. You're working on anything like that. Well I think you for mentioning that chapters chapter three because for me. It's sort of was most exciting about the book. It was almost like Trojan Horse Dan. Because there's this little shrimp known as the Pistol Shrimp which I discuss. And it's shrimp. That's able to produce a water. Cavitational event that that traits temperatures like you find on the surface of the sun and and this is to me one of the more exciting aspects of the new biology and the new physics. That only a few people have been discussing Jack cruises one of them And he's the only other guy could find. That would really touch this topic but it's exciting. I really feel like we're all on the precipice of this exciting new era of of realizing body so much more resilient and so much more exciting and interesting than any of us have ever been told so you know. I just hope that some of you get excited about the material as I I still and it's just it's a developing process. I'm so grateful for you to have me on Ben and your work on so really really just Just impressed by everything you're doing so for me. It's just great to have this conversation and Yeah excited yeah well thank you for your work and it's always my pleasure to be able to hopefully expose people to either websites information or books or people that they might have previously been unaware of. And you're certainly one of those people who I I would love for my listeners to follow and would love you guys check out green met Info and also read this book so again Ben Greenfield finished dot com slash Sayer Sayer. Thanks for coming on the show man. Thanks so happy to be here. All right folks. I'm Ben Greenfield with Sayer. G SIGNING OUT FROM BEN. Green fitness dot com have an amazing week? Thanks for listening to today's show. You can grab all the show notes resources pretty much everything that I mentioned over at Ben. Greenfield fitness dot 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. Hormone sleep digestion. Fat Loss. Perform Minson plenty more. Please also know that all the links all the promo codes that I mentioned during this and every episode helped to make this podcast happened 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 and the show notes. Use the Promo Code that generate because that helps to float this thing and keep coming to you each and every week.

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The Best Way To Test How Healthy Your Heart Is: Ben Greenfield Undergoes A Complete Advanced Cardiac Evaluation & Reports The Surprising Results!

Ben Greenfield Fitness

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The Best Way To Test How Healthy Your Heart Is: Ben Greenfield Undergoes A Complete Advanced Cardiac Evaluation & Reports The Surprising Results!

"On this episode of the Ben Greenfield Fitness Podcast, I go out of my way to use things like beet root I've been Microsoft with Sildenafil before the active component in Viagra and I should also be sure that if I am participating in events where passing out contention, kill me such as a swim as you make sure I'm really really well topped off as far as mineral levels hydration, etc. We did the we've begun the treadmill and my favorite one. Yes. with the mask and all. Performance Nutrition. Longevity. Ancestral. Living biohacking. And much more. My name is Ben. Greenfield. Welcome to the show. I folks spent hours and hours and hours at a hospital in medical facility in L. A. Doing the most advanced cardiac workup known to man and frigging out what could a fellow or lady in middle aged do to test every last aspect of cardiac function had a videographer and offer walking around following me the whole time for physician interviews deep dives into all the lab equipment they were using. This is a ton of fun and I think you're GONNA learn a lot I've been wanted to podcast like this on heart health for. A long time and I'm really hoping it helps you kind of decode this whole world of just knowing and having peace of mind about what's going on with your ticker. Now, this podcast is brought to you by this crazy cool bundle that I just finished putting together for you. I call the immunity bundle. So what I did was I took the three things that I rely upon most often for supporting my immune system, a a synergistic blend of vitamin C. and zinc, and that was called Kion Immune be colostrum, which is wonderful. Not, only for supporting the health of your gut lining but also for your immune system, we have a great grass-fed Antibiotic Free Colostrum Kion, and then finally Oregano oil which I've been using for over ten years because it's incredibly Kovac content, which is wonderful for promoting a balanced microbiome and it's wild harvested. It's a Mediterranean Oregano oil in it's one of the best regular oils ever been able to hunt down on the face of this planet I bundled all three together, the key on immune, which is the vitamin C. and zinc the. Colostrum and the original oil, and then I convinced my wonderful team at kion to give you a ten percent discount on all three of these immune powerhouses very simple. You need a code or anything you just go to get Kion Dot Com get K O. N. DOT COM. You'll see the immunity bundle right there on the front page grab it added to your car and you're off to the races. It's the exact protocol that I use to support healthy immunity I. Think you really dig it. This podcast is also brought to you by. Something else that's actually wonderful. Not only for immunity also for sleep my friends at organic fi have cracked the code on making an amazing Pumpkin spice flavored powder that you can add to coconut milk or bone broth or hot water or anything else you want at night or in the day but they've added things like Turkey tail mushroom and Rishi and turmeric powder on organic tumor powder and they have all these. Different superfoods in there but it tastes like the really really great. You know like the Pumpkin spice. Latte. Get from the coffee shop none of the crap no artificial sweeteners, chemicals, flavors, expense driving time make it right there in your kitchen with no chopping or clean up our mess and best yet you twenty percent off. If you go to organic five dot com slash Ben that's organic with an I dot. com slash. W. Twenty percents off your order try out the Pumpkin spice. They call it. Gold Gold Pumpkin spice powder from war gamified. All right folks? Well, this is it. You have asked me plenty of questions over the years about how you can actually assess your cardiovascular function, how you can actually know or have that peace of mind that your heart is working properly or perhaps even find out some things about it that might require you to address things from from a diet or exercise or lifestyle standpoint. So, loved on his I'm coming to California to Beverly Hills to a place called Kellyanne help. And we're GONNA be doing is a suite of battery of cardiovascular function tests which are going to allow us to look at what my own heart health actually peers to be. Now today the person, the medical professionals you may walk through all this is Dr Daniele Lia, and he here to tell Ya and. You are are you a what? What's the actual style of physician you would describe yourself as I'm cardiologists? Preventative Cardiologists. So it the intersection of lifestyle factors and testing in titans, all of that. So I think this is GonNa be Great interchange. So looking forward to fantastic and again people preview, what are they gonNa get to see today? Well, we're going to do a full cardiovascular assessment. We're GONNA do some blood work we're going to do some ultrasound based assessments, get you on the treadmill as well, and then also get a calcium scored on. So with these tools, we're GONNA get a good You know head to toe assessment of your cardiovascular system and we'll also do some endothelial function testing which is very Important because that's a very dynamic look and it's a dynamic pretty vascular risk factor. Fantastic and we'll explain to you guys we each of these tests do as we go through. But if you want to visit the show notes to learn more about anything that we do. You can find all the information on Dr Daniele Delilah on Tele-. Felt on all the different tests that we do and you can leave your own questions, comments or feedback if you just go to Ben Greenfield fitness dot com slash heart podcast that's Ben Greenfield dot com slash IHEART podcast. That's all the show notes are going to be and being said. Let's do this. All right. Perfect well I think we're going to get started with the getting your ultrasound done. So we'll have you come on here on introduced Michael. Okay. All right. So. This is going to be basically an imaging of the. Of the actual musculature or the the. Of Your. Heart Muscle. At, your carotid arteries which is signed. To build up of plaque right after Karadzic plaque and then we'll also take a trip, your abdominal Aortic, which is another place great, and then your your arteries. Rolex Okay Great so Bill Cardio visit. So we're going to be doing your ultrasound today. Okay. So, we'll require you to remove your shirt for me. I think I should be able to do tomorrow I'm wearing a Mike, but we can get creative here. And there are plenty of places I can attach this including my beautiful mask. And as for the rest of the casting which will include And all of that stuff. So so go ahead. Have you back on the air? Now one thing that I that I know many healthy active people will find on a on a ultrasound like this is enlarged. Heart then. Also known as athletes heart or correct me if I'm wrong dot Admiral Mega League or. Party. Magli Karya. Magli. We we see this not infrequently with our athletes and I think part of this is that we take some very specific measures on the ultrasound. Some physiologic parameters to assess whether this is creating an impact. On cardiac performance or it's sort of part of that athletic heart pattern. So some of this a little technical, but we can walk through it. But it wouldn't be surprising to see some thickening of the of the walls Will we call hypertrophy concentric hypertrophy? Patterns that we can tell you this is We're not. Great we're going to go ahead and roll it up over a little bit on your side so that you're facing toward me. So, like so great left arm up when he gets into a nice. Comfortable position. Best Tanic position for me. Right got. Of course. My mom always told me I had a big heart. We'll find out. I. Hope. It. will put that in his all of the measurements will be normalized to your body. and. So forth and we can. Get The visor area calculator I'm six, foot two and one hundred and eighty one pounds. All right. So this is an ultrasound so just like when they look at. we're going to be actually looking at your heart and all the mechanics within the heart valves. The Walls Chambers We even have the ability to turn on something we call colorful, which is a doppler. Artist. So we actually watched the blood flow. To the heart. So, we can look at those leaky valves or things that would cost that hard to enlarge, and then the best part is we can take. Those. Visions that we see with the color we can actually measure. So actually see the velocities going through without amazing. So here we go. It's going to be a little cold. For those viewers out there. That did wonder he does have a heart I. Have a heart you have a heart. Surgeon lines me of when my wife was pregnant we went in and she said. You have a baby. Although in her case were to. Now is it common doc when you when you bring in healthy people, athletes exercising individuals that you do indeed find things they may have been unaware of or you do indeed find issues that would have surprised. The average person for for healthy, you know healthy unquote active personnel. When I think what's really important is to look at family history. You can be totally helped healthy normal cholesterol, and then you actually have when we do some of the scanning and so forth we calcium scoring find out that there is atherosclerotic plaque developing, and that's that's something where it's early enough for those folks that are younger that they can really alter the trajectory of the disease. Yeah I. Think it's interesting believable with James O'Keefe who I listened to lecture. At the ancestral health symposium I believe and he was speaking to arterial stiffness and athletes particularly endurance athletes and he was finding when it comes to cardiovascular mortality. A law of diminishing returns in terms of heartfelt. Wants someone was exceeding about sixty minutes of intense moderately high activity per day about ninety minutes of aerobic activity. And he was actually finding markers of inflammation after sclerosis on arterial stiffness and people are overdoing it. Yeah I think that's absolutely true and there's increasing data that those those folks can have accelerated atherosclerosis else scores can start to be elevated out of proportion someone in an agent. we do see that I think it's a certain type of inflammation depending on you I. think There's a exercise type for everybody that's that's GonNa. Find that out and figure that is going to be key and. confiding variables to like that that's also population is eating noodles and Pasta and scones. And in many cases, you know very active persons also. Someone, who is inducing a certain amount of insulin sensitivity and you know rampant levels of blood glucose and other issues related to The the training to eat and eating train phenomenon. I I know many cyclists who pretty much live on on. You know three glasses of wine at night after they've ridden and a bunch of bread and pasta during the day and. You know. Consuming seventy eighty percent carbohydrates which. In many cases, I don't think many favors from A. From a from a Litho knock sedation standpoint. That are very, very high intake a- pufus. Which I which? You know I was recently over in. India. You know we're we're seeing a lot of obesity and cardiovascular disease even though the carbohydrate intake has not appreciably risen, you know a lot of the natural cooking oils like G. and coconut an extra virgin olive oil have been replaced by vegetable oils as a matter of fact, I, personally from the data I've seen think that. polyunsaturated fats and lake acids and. Other sources of vegetable oils are just as big a culprit for things like diabetes and insulin resistance as carbohydrates. Think you raise a good point You know we've always. Advocate in the cardiology community plant-based Mediterranean diet. All of oil that type of thing. Now there certain purists Calva Leslie in his group in Cleveland Yeah that really suggests no, no cooking oil because concerned about when you when you cook things and oil. So forth, there's there's damaged into yep that can occur and so and we can see that with some of the testing that we can do. But it's hard because these are not the most accessible test to sort of a general population. Is there and it's There's some really good validated datas that's coming out of that yeah. Yeah. I certainly opt for heat stability, but that's always crossed. My mind is you know would would less in general? Be Better you know even if even if they are stable. And I think a large part of that can be genetic to I think the populations that have subsisted on. Whatever, you know wail. The or you know high amounts of marbly fat or you know milk and blood like the Masai Warriors, they might be more genetically adapted to to those types. Of Fats. I think anytime you're dumping oil into a hot skillet and cooking something it's. increasing. Risks. I'm at this point. Although it's it's hard to have a good pork belly though that that that hasn't been cooked down a little bit of fat get crispy. And so as you go through the ultrasound or simply identifying different areas taking a photo listening exactly. So what we do is we have a specific protocol that that'd be. The knocker dandelions use to so it's a series of images. And then we take each chamber and each valve and do a set of diagnostics. So use the color and watch the blood sweat right and then you the sound that you've been hearing is the doppler. So that's already taking. Actual measurements of the velocity through the valve. So remember we're checking the Alpha. Two things we're checking for function. So making sure that it's opening and closing. Incorrectly. It's not pro lapsing. It's not style Nautica meaning heavy calcification. Valve can't open close or sometimes they just get a little piece of calcium on it. And the leaks. Faucet in the house right. So you know routinely we do the ECHOCARDIOGRAM was to monitor chambers sizes, value gorgeous. And then progressing of those. Fascinating. and. Then you're also seeing some of these parameters with with actual blood work as well. Yeah. An advanced panel. which move beyond our traditional. which is really been. In their decades right. You're right. You're actually looking at Lipid. Particle size. Park Account. For you because you've seen that observation that. Just standard lives alone can underestimate risk. This is where we pair with Calcium score and Leo function we can get great composite. Risk above. And there's some fascinating. Things in the advance lipid panel. Things like LP little lay yeah. Yeah. Particles that we can. We can deep dive when we get the results. Yeah. These days Walking, I'd probably walk. Anywhere from five to seven miles a day. Just just We'll talking on the phone or consulting with people or. Recording and Typically, Sauna four or five times a week. Some kind of a cold soak after for and we're from two to five minutes and you know often another cold shower jump into a cold river pulled tub. Later. On the day and then about four times a week. I'll do about a round a forty five minute long. Like Kettle Bell, strength, training session or. high-intensity interval training session or something. That's a little bit more of A. Of a difficult workout. and. Then Sudd- from Outta some tennis with the family usually hike on the weekends. And I'd say the hardest thing I do those those four sessions a week where you know like the Monday Tuesday Thursday Friday all. Go to the garage and course the tell bells of do a Lotta. Sandbags. Unwieldy. Objects Terry's I quit racing professionally. Last year. And so So I do a lot less of the extremely hard voluminous intense training. There was a time when I was probably. Getting close to about sixteen eighteen hours a week though you know when I was racing triathlon, for example. The No. It's a primarily walking kettlebells and so on us and cold. And then just a little bit of sports here and there in between tennis paddle boarding hiking things like that. TIKI. All right. So that is test one completes. One thing that I thought might be cool. Once we've done all of this and you know whether it's A week from now or whenever we've got all the all the results anywhere ready for a summary. Is I was thinking of other a lot of recorded podcast where I can skype gear, call you and we can do like a fifteen twenty minute. Daybreak has kind of like you know tack on the Audio at the end. Put put a little bow on everything for people. Be Great so. Reluctant. On your back okay. Great. So what we're going to be doing here is called a karate duplex. This is an ultrasound of the two large arteries in your neck. Taking blood flow to the brain. I don't have a lot of Boyd told my brain. Find Out. What's great about this test is the arteries extremely superficial. So it's easy to see And, we're able to really get an early look. any. Buildup. On the arterial walls. And then again, same type of predators with the echocardiogram that we we have the color. So we can see the blood flow actually going through the artery. We have the doppler. So we're going to actually get to hear that flow. going. Through. I have a karate kid. And a heart. So far two for two to. Are there certain populations that you found to either be surprisingly healthy from a cardiovascular standpoint or? UNHEALTHIER, than would be expected from a cardiovascular standpoint doctor. It's a good question. You know what you think what's Nice about being in La is that we see such a diverse population. Of Folks What's interesting is that some of the folks that I've family history that come in we deep dive and look at some of these parameters we'd find that truly there is a significant genetic component. With some of the lab work that we see and so and then we start to do some of the tests, the ultrasound, and so forth, and we can start to see early disease. So that is somewhere where we can definitely alter the trajectory If we can get to the disease, you know five ten years earlier, we could make a huge downstream different. but you know it's interesting I do see certain folks that have done very hardcore. Ketogenic diets knows your. Expertise for you. Interestingly their bids can be. Very alarming So there's a balance on that that that. Certainly in the in the in the people who I've. Worked with and and he helped out with their lab panels are a genetic diet. Often, see pretty rampant triglycerides someone out of inflammation. In company with With High L., which I don't think is Is Sufficient for heart disease, but definitely necessary component. And a lot of times I'll find that these are the people who are not necessarily achieving ketosis visa. Carbohydrate mitigation some amount of fasting good plant in take. And none appreciable intake of saturated fat but instead people who are doing. You know the the coconut oil bombs in the half, a stick of butter on their coffee and just. Ramp, in amounts of of a particularly saturated fats with the absence of much plant matter. And I think there's kind of two flavors of Akita Genyk. Diet one that is favorable for heart health potentially in one one that seems to accumulate a lot of risk factors for disease. Do. Agree I think. There's there's a certain diet type that is optimized to the individual and. Interplay of micro biomass and right? So I, think it's really fascinating and I think it to just. A lot of known yeah. Yeah. He you can fast. You can eat fish you can have eggs you can you know drench vegetables and Extra Virgin Olive Oil and You know still maintain low blood glucose, low glycemic variability, and and somewhat high levels of circulating key towns. And have get help and then you can also like I mentioned just dipa giant spoon in nut butter, coconut oil and butter all day and do it that way and. Think you'll see two different outcomes. Do you have any opinions on this new Trendy Carnivore Diet, a lot of people are falling. Uh. Well I tried to take a balanced viewpoint on all these issues but I I do see some problems that yeah run into again I see you know people are able to keep their inflammation levels down and keeps lipids under control and certain things like. You know like we talked about all. Patients that type of the Diet but my personal feeling is that it's It's a little bit extreme. Again, you know there's really hasn't been. Control data on that. These these studies are obviously hard to do. Again I kind of tend to see a the same thing it can be done right or done wrong. I think there's people. Eating rely stakes from Costco for breakfast lunch and dinner. And then there's people you know consuming bone broth and liver and. You, know lots of glycemic rich you know organ meats and. kind of taking entirely different approach and. I think the ladder is if if you're GONNA, use that type of approach just from a nutrient density standpoint. And A. and. You're also limiting the the mass amounts of Matthias intake. You get from just eating muscle meat all day long. And I know there's some definite linkages between the pioneering and. Constant mentor activation to the accents where he might be you know. Limiting longevity to a certain extent. So. Yes I. Think you know for that diet more of a A. So called nose to tail approach seems to be favorable. It's very socially limiting diet. You know no, no plants at all. It's like it's As difficult to follow. I, see it being. Of, some utility for someone who just wants to eliminate all problematic plant compounds from an autoimmune standpoint. Short term but. I don't see it being a long-term. At least a strategy that that I personally could sustain just because I love are vegetable garden. Plant foraging. More more expensive diet. You know the same set of like a like vegan approach to write. Can Be Vegan and have granola bread all day long or you can you know be fermenting and soaking and sprouting and and Greens, and shoots, and sprouts and Always seems potato chips or Vegan. Diet. Yeah. It's between nutritional deficiency who talked about but certainly Base of Oakland plant based eating is Is is good. Everyone agrees on that? Yeah. Near nearly everyone. Except the except the the carnival population and then. Think to a certain extent. You know the Paleo Diet. Crowd issues a lot of. A lot of things that we know could be metabolic we favorable lake legumes. Or you know grains. Certain. Things that that. I. Don't necessarily have a problem with if they've been prepared properly. How do you recommend young folks that are interested in attrition? What is where's the weirdest store? because. It's it's very confusing and there's a lot. Choices out there. How do people find their new happily on confusing as dog matt if somewhere interested in it as a career. Then I think the very best thing to do is to. You know tackle it from a from from a standpoint of. If you look at the education rather than focusing on nutrition courses or dietetic courses which are always going to be biased. Will you do is instead take. Chem Biochem okay microbiology. And you're essentially equipped yourself to build a understand. The underlying building blocks of what it is, you're talking about and. If you start there, you know physics to a certain extent just understand some of the the energetic equations. been here, step back and look at any diet. And you know especially if you pair that with some type of education now being physiology. Rather than simply. You know learning about. Whatever? carbs protein fat, and the Mediterranean versus the Paleo versus the Vegan. I think instead of deep underlying knowledge of the science is. Going to set you up to foundationally understanding diet if it's something, you WanNa pursue from a professional standpoint. I think that's the key missing component is a lot of people just don't. Understand the science behind the actual molecules we're talking about. Issue Nutrition no matter which which route you go from from an educational standpoint there is going to be a certain amount of bias. And I think in medical school just thinking back you know we had. maybe a handful of lectures on nutrition does more geared towards nutritional deficiencies. Vs and things like that. So we don't really encounter. In just modern society. But the true practical nutrition training was really gone to there. Yeah. Yeah, there's a fewer the Institute for Integrative Nutrition is one that does a decent job I N. Good certification seems to be a little bit more. More. Well. Rounded and holistic. Then, there are there places like the. Break here. Okay. Awesome. The functional medicine, they put out some good resources and. You know there are guys like Chris Crosser, who have good training programs You know Paul Chat who's a little bit more of a fitness trainer. He has some really good programs as well. Based on. Based on an education that that's more more addressing each person individually you know and also looking looking at things from more ancestral standpoint. And you know but a lot of a lot of the the university courses there steeped in Essentially, this same food philosophy that has sparked from. You. Know government subsidy of grain corn and soy monocropping agriculture in this idea that. You know fats are largely vilified. Just all lumped into one category and You know it's still very kind of old school food pyramid asks a lot of a lot of education shockingly enough. All right. All right. So as talked about looking and identifying areas where there's risk in with the vowels harder argument, cutting out the fees mainly etcetera as we look out for with the echocardiogram. We looked at the Karatas. Looking for parking disease. So on the other big one that we like to do is looking at the abdominal were cut on. That's where we unfortunately here about your aneurysms in elderly. Folk. Chore Not Been Able To survive it because if it doesn't happen in the parking lot of the hospital, it's it's a tough. So We actually Medicare has great privilege that anybody over the age of sixty five can actually go get a one time only abdominal ultrasound, and if they've ever had one in their family, if they've ever been a smoker, if they've had high blood pressure, there's about seven or eight parameters that Medicare will actually gift you one at the age of sixty five, which is great because it really is truly one of those silent killers. So but it's nice. Again, you know here that we have as part of our, you know packages. Interesting. People. Talk. About. That a lot of people talk about it is a silent killer. So. Wow, what is important to to have that evaluated so again and the great part about all of this and everything that will be doing to you today it's all noninvasive. All ultrasound or pneumatics. Yeah part it's fantastic. So you're getting A. Of testing. With. Little. Essentially to know rinse. The treadmill. I'm not afraid of treadmills. The to me time on those things. About the Guy Operating. Exactly. Although I just interviewed someone on my podcast swears by for medical benefits to low amounts of radiation. What was his thesis? Her name was Jane Goldberg, and she was talking about. Everything from radon exposure to you know the fact that. You know in rodent models living around Chernobyl, you're seeing extended lifespan. you know UvA need to be radiation from sunlight and low amounts having a hormetic effect. There might be something to that that low level natural radiation we get from Earth or the Sun. However. In what's the idea that would stimulate your innate? Stimulator. and. You're getting right eye endogenous antioxidant production of DNA. Repair regulation. It CETERA You know. I don't necessarily plan on. On. She does in her book in certain places shooing the benefits of say the atomic bomb or something like that. But. You know I think there's something to be said for these. I. Think they're called geothermal hot spots or In Alternative Medicine, they're called energy vortices these areas on the planet where. There's natural radiation emitted by rocks and geological formations, and you'll find a lot of. Native American hot springs and healing spots actually built up around those locations like in Sedona or Sir. and. Then, also you know some of this idea there there are certain. Rocks and stones that he met low levels of Radon. For example, you know she'll find a lot of rocks that they would harvest from say King Solomon's minds Israel and she's got she got some interesting data on A. An increase lifespan or at least increase cellular resilience, and there's lots of someone that. I generally try to limit by exposure to radiation from. A lot of more modern sources Where my ems blocking underwear on the airplane and all that good stuff. Hopefully. They're still not read. The underwear. Yeah ems that's always read is always. Yeah mine are blue and then some some company out of Germany actually sent me this slick kind of like travel suit. That's that's all Essentially comprised of almost like a Faraday cage material like a full body. But. It doesn't. It's not unsightly. It just looks like more kneel some Nice slacks and. Yeah Hey, we're talking about health today show and heart health specifically and man. There's one thing for cardiovascular function for detoxification for nitric oxide production for lot of the things that we discuss on today's show is fantastic at increases chuck proteins for cellular. Resilience. Red Blood cell production, human growth hormone production. And it is infrared light have a giant inflatable sauna that I'm almost every day in the basement of my house. It emits near mid and far infrared heat. The model is called the sanctuary I can fit four to six people in there for a dinner party going there by myself to do yoga swing kettlebells hop on a stationary bike if I. 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This podcast is also brought. To you by thrive market, which is a sweet website for shopping for all things. Healthy groceries. Why can't you just shop for healthy groceries on Amazon. A well, a whole bunch of the stuff that you'll find in the thrive market catalogue. You can't even hunt down Amazon plus they give you a twenty dollar shopping credit if you join today plus their. Prices are already dirt cheap like a twelve month membership comes out to less than five bucks a month. Then you save even more because it's a membership and unlike a lot of other online healthy shopping websites, carbon-neutral shipping zero waste warehouses, and they let you easily shot by seventy plus diets Kito Paleo Gluten Free Vegan non GMO fairtrade certified BP free. They. Also, have not just groceries and supplements, but they also have things like nontoxic home cleaning supplies a clean beauty products they've got ethical meet sustainable seafood, clean wine. They are crushing it in the healthy living and healthy shopping department, and again you are gonNA. Get a big old discount anti twenty dollars shopping credit when you join today if you go to thrive. Market Dot com slash Ben, two membership options. There are one month or one year you'll save up to twenty bucks you get that one year and you'll get your shopping credit to go to thrive market dot com slash ben from sprouted nuts dark chocolate to any other Gilfry item you WanNa Stock Your pantry with grab a thrive market dot com slash. Ben. We're going to launch the endothelial function tests now which. As you may that into film as many considered that the biggest one of your body, it's like the Super Oregon. The layer of cells for a layer of cells that line all your blood vessels sixty thousand miles of your blood vessels. So understanding filial function is really critical it's been. Thought to be sort of that canary in a coal mine sort of thing with tenure. Risk prediction ten years ahead of time before even atherosclerosis can appear. So there's there's great data that's been validated and socio FDA approved. So it's a good baseline assessment cool and also with nitric oxide production. Yeah which is really what it's all about. So yeah. Find out if all that walking outside and the sunshine. Shyness. Helping with the end of feeling on nitric oxide function absolutely convinced. It's one of the best things you can do. A lot of good sunshine. See. You see some dad on. Even like the like the Sauna and the Cold Thermo Genesis. INCREASE IN NITRIC OXIDE And then L Arginine Supplementation Yeah folks tends to be helping through diet so I don't know what you are. Yeah. So I just think of I agr- every morning. Illogic. Out Outta, Hack your cardiovascular function task, just take sildenafil before. You'll feel great. So this next test is called an Indo Pat. So. It looks okay for Jeremy Say it three or four times at least. TRYSOFI. Looking at nitric oxide. So you talk about. Say this. is a heavy measured oxide mean we all know. Exercise products and stuff like that. Always boost in nitric oxide. So we're actually able to measure it on. It's actually a medically word Lane Formula House. You Probably Know Noble Prize behind that I diagnosis of Nashville. So, very important. And this was called the Endo Path. This is called the Endo. Endo Pat and do pats. Okay. Not The endo past the endo pat correct. Standing for endothelial. and Andy for peripheral arterial tone. And that's going to be these guys. Right here. So very cool. Little device has a pneumatics inside. Your finger will go. Inside. and Are you right handed or left handed right handed. Your. Index. Finger. Goes in. Just a little finger condom. From bumping into that sensor could. That's what those are for. Keeps the stability. Of. The test. Finger from shaking. Cool unique test and the respect that. We actually put your arm to sweep. On for this guy so My arm to sleep which I is sleep. So, for Lovely viewers. They're going to get to. Miss out on the boring component of test is also conducted over fifteen minutes. Where the patient? Is Not Allowed to move. In I to speak. Okay. So. So we'll have a couple portions of. Control in the test. All, be doing some talking. Then again, you're going to be a good way. That's fine. I can go. Add chequered. Warm me, I WANNA put headphones at an audiobook in. Mala. Just have to go inside my head. Yes. I'll try to be like one since I do about three a month. That's right. Tell me tell me stories. Why don't you like them listening to now? earthrights. Was Funny sometimes you listen to them you can't remember if they're a movie or if it was an audio book like some people popular here but I gotta remember that great scene that wasn't a scene that was an audiobook especially the really good one. All right perfect. So fingers go all the way down. You're GonNa stay just like that and I think the air out of those in just two seconds. At, six to right. And I hear what? Eighty five? By one eighty actually. Quitting as many river is. Alright. So fingers should all the way down don't move as still. Perfect okay. So we're going to and put you into the testing position, which is exactly like. Exactly like that. All right. So we have good signals strength. Ready to go. All right. Here we go. So fifteen minutes no moving no talking. All right. So we have begun. As I said fifteen minutes no talking no moving the test is broken up just three five minute segments. First, five minutes is called the baseline and that's why the two probes on your fingertips there are capturing your pulse data which we see represented over here. On the screen. And we're going to maintain this measure for five minutes, and then we'll inter into the second stage, which is called the equation. And that's going to be right pump up the pressure. And put that route arm to sleep. Through, the signs they found out that is the non dominant arm that we liked to test. And so give him for five minutes and then the last five minutes, it's called the dilation. And that's where we're going to watch as the blood is returned back into artery kind of that review. Process. So since we're looking at polls in terms of amplitude. The higher the amplitude. So we should be watching that amplitude increase. After we will be pressure cuff and in their proprietary. Software they're able to give us the measure of nitric oxide. Through how the voltage so how? Is and how long it lasted. So based off of those parameters, we'll be able to to get that score for you to. Three minutes, twenty five seconds left, of baseline. Forty. Good So. When release the pressure cuff. In humans. From seconds. You'll just fuel normal rush. Blood going back down your arm. No discomfort. Two minutes. Doing. Good. And forty five seconds doing good. Ten seconds ten seconds with that air out. All right. So, five minutes still no movie. No talking. Are Alright. Got Houston. Also, close right at the Mike. Great. So what we're seeing here is a response in a artery. So as we reintroduced the blood flow black, we see that the. Attila on. Our screen. is actually higher than it was when we began, which is exactly what we expect to see happen. This is the reactive hyperthermia we're talking about. Absolutely. Absolutely. Agree about this test is we can actually see it in the form of the high amplitude polls In the machine will take this data and apply calculations and normalize it to its database crowd, and then we'll get the H. I. Number, which is the key number that we're looking at to t to to get a indicator of art of arterial health and Endothelial, function. And what I love about this test specifically is that we get the results now. You take some of the tests that we talk about even our favorite tests that we like. Sometimes, we have to send that out. Right sometimes, we'RE DEPENDENT ON GETTING THOSE TEST results back. Sometimes, that could be a day. So that comes be a couple of days. You know what's great about this and the practices at. Number. Number. Hewitt's twenty seconds left. Doing. Good And coming up on. Two minutes two minutes left. And then we'll be done with this test and then we'll go ahead and transition over to the stress Echo. Doing Great Homestretch one twenty. Fifty seconds doing good. All right. So in fifteen seconds, we'll go ahead and stop all of our recordings Login, el-amir safe to talk and safe to move. Will initiate the program, go ahead and give US rapid results. You can talk you can move. How'd you do? I don't. Land. I. Hear your voice running in the background, but I was so deep into meditation. Got Some good data here. I have to admit I'll probably need to take a leak than before. For sure will last. Pause for station, identification. Here. Got Up occasion. I'm. Glad at least one person in the room. Radio before. Interest. Test. I really wanted to see what you thought about it. Yeah. It fell asleep then. I've done a lot of blunt flow restriction training before we're I'm pretty used to having having the arteries included. Training for. Craziness sensation for me. Already doing here. All right. This is one of our most fundamental tests and cardiology. We're doing a twelve lead electrocardiogram. So Brenda's putting these leads on. So we're going to be recording electrical signals from your heart. A resting EKG rescuing ekg. So we can ascertain your heart rhythm We can see if there's Any kind of athletic pattern, chamber, enlargement, and so forth. So it's just It's our fundamental tests so we'll get. That you look at that. You are S wave that cure. uh-huh. The heart. That's right. We'll look at the way form and. The. Other way for him. So absolutely. Now, explain to people who might be wondering why you can't just put an electron say over the hearts for that's why the electric known so many location. Well, we're looking at vectors so think about. When we talk about a twelve decay g were looking at the heart from twelve different angles So we can localize certain disease patterns As you probably know, there are some consumer devices that are really pretty equal that you can record your own heart rhythm. At home and you can that attached to a smart device. So those are what he's one for that to measure hurry berries. Hilby called the nature beat yeah and so those are good for and allosaurus. This is good for not only rhythm analysis but really looking at. Again. Hard thing all these different leads and localizing any other issues. So it's a little bit more detailed. All It'd be an example, an issue you might. On the G.. M.. went to. Red Neon Arrhythmias. TYPE OF CARDIAC. Older folks atrial fibrillation is a is a common thing that's picked up on an Ekg We could see Leifer trickier hypertrophy. We could see left atrial issues with the Atrios well. So different. Chamber abnormalities. Sometimes, you can pick up electrolyte abnormalities also. Some really interesting things on the UK, and then of course, a Bagel tone I suspect you'll have a low resting heart rate. So we'll. We'll kind of just see what your resting heart rate is on the Ekg So yeah, we can pick up all of that. This also picked up. Very. This one does not traditional twelve cagey. Does. Not But, my sense on heart rate variability is that you can see that on some of the devices that were rings and so forth where you can get more of a consistent day to day measure of that that's probably the most useful to develop a pattern. I think isolated measurements on that can be a little bit hard to interpret. So it hasn't quite made it into the traditional cardiology world, but I think it's It's GonNa be fascinating when we have wearables and sensors where we're just gathering data on a continuous basis for for folks to be able to aggregate the data and see what this all means. Great. Thank you so. As predicted Hartley to forty two. So high vaguely tone pretty impressive and. Otherwise looks like a a good ekg no major red flags here. So we'll. We'll review this little bit more in detail but this is this is overall good. We'll see resting heart rate usually detract that. Usually. If I'M GONNA sleep on kind of upper thirty low forties. Yeah. Fantastic. Excellent. So this part looks good. Up to day whether My mother-in-law is. Also this podcast Nabet. Excellent. Right. All right. So resting heart rate forty two. So that was accurate. Yeah. So all right on the home stretch here I think we're going to get you on the treadmill home stretch. Perfectly. All right. So yes. So we've hooked you up like a standard. Resting Electrocardiogram. Again as we discussed earlier a little bit different electrodes. Because again, this is a stress. So you're expecting to be bouncing on the treadmill exercising sweating, etc So the electrodes have a little bit bigger surface area designed to stay on your during those phases of your of your test, and then what's cool is we will then use the ultrasound machine again in conjunction with the treadmill. So what we do is we take pictures of your heart at rest. So we look at the regional wall motion. So the heart should look like a bellow. So the heart is GonNa Contracted Cabello, would it base that moves up? Essentially, what the ventricles should look like. All right. Well, each areas around that. Belo. Essentially. Segment and our coronary arteries feed various segments of those walls. So we do the rest images of the heart and we bring you over to the treadmill and exercise you get that heart rate up. Now, what's different from a traditional treadmill is normally, of course, at the gym. As soon as you're done, you generally cool down we don't have a cool down stage. We go from maximum exercised back over to this table as quick as we can perfect back into our imaging position and we take those pictures again, and that's what we can see that that heart beating extremely fast and obviously looking for any type of blockages along those walls. So back into your titanic post. Thirty one. Good. Left on this I. Well, that's why you don't know the come over on your side. Of the most famous scene in the movie is this is right here. And I think she got a dime nickel for that. event. Oh Hard time people just never been to movies read a lot of. Fun Jim. Let's did you can get a lot more from a book something in in most cases, the movies. All right let's see. We have. Movies. International? Flight. Really on this test, it's patient preparation this just you spend that extra couple of minutes getting the electrodes right and getting the right pictures it really. It really goes such a long way to get a good quality studies. So we don't always get great windows like yours. You know to look into the heart. So we just have to do everything we can with the patient prep. Makes up. Fascinating all this goes down we're getting. All one place. Now In terms of of this work that we're doing. is in common or someone whether it's it's an executive or athlete or someone like that come into your clinic and. For you to to do this battery of tests. Yeah it's I. Work. Full kind of cardiac preventative workup And again, we're always looking at new technologies and tools to put into the into the mix part of it is that. There's a lot of technology, but just hasn't been quite validated with some of the data but this is a good representative thing set of things that really does have good data. So we like to look at it. This same panel, they would just be able to contact until he help and and say, they want to fold cardiac preventative cardiac workup. Then greenfield specials with right. Then, people. Start to. See if they can. They can be my results see who's got the biggest heart. Reading an article, the other day about Broken Heart Syndrome is becoming increasingly common. We're loneliness depression is increasing. Adequately. This idea of of impaired berry function due to the emotional. Fascinating. Actually. Have Broken Heart Syndrome very similar. So my experience as a loved one but. This has. Gone he get the same thing for loneliness through depression through losing your job overhead. Yes. You can. The emotional impact, the stress that's created during those types of events. You know they're very theories, but can really create a catecholamine. Rut You know fled the heart with catecholamines and that can create a stress cardiomyopathy. The other term has been a Takasu book cardiomyopathy called before. Yeah. So so here we're just getting some good baseline pictures and a couple of different angles. This is called the personal long access view, and then Michael will switch over to a few other views as well. Just, like a film editor or Capturing snapshots. And they loop. And the software that on the machine and plus the software that Dr Dan Delilah uses post ex post test to evaluate all your images It puts them side by side. So you can actually compare the walls as we discussed earlier ground lean back a little bit more stop right there. So these Michael are obviously a terrific images. So. We have a really cute clear view of all the segments and we're going to compare these resting to the what we call the post stress images, and we can see if there's any differences or abnormalities and if there's corridor disease there would be a segment told wall mushroom reality on stress. So that's the the rationale behind doing US perfect. Okay. So ready to go ahead and transition to the walking portion of this test. All right arm forward. So we're GONNA go ahead and start. Okay here we go. So. Just go ahead begin walking. Great. So the way that this test works is every three minutes it goes higher and faster. It's on a predetermined course. If you will we use something called Briefs Protocol Bruce Protocols Pre standard throughout the United States It's what most cardiology office. That's over here. Typically we will do this. We have a couple goals we like to achieve, of course, maximum heart rate as one of them when we of course, no secret. To twenty minus your age. You know is your maximum heart rate So we're looking to get to that in most of our healthy patients you don't have significant amount of orthopedic issues. We're GONNA cause more harm than good, but we like to get everybody after that can. To a minimum of eighty, five percent though. So for you today because I do believe we're doing online betting on how long you go you know we have to take you all the way yesterday was partners. What is their target heart rate What one eighty, two, hundred, fifty, four. One Eighty, two won't. Remember one hundred percents that one eighty to. Seventy five percent was good. So that'll be that one, thousand, four, hundred. No prompt you find. Did, you have the device over your mouth like you do. Now we ask. You. WanNa come wearing just. com. You give the address. I. was. That's right. Yes Yeah Doing doing good. So four minutes thirty, five seconds on the belts. Hurried still ninety four. Great. So the foul thirty seconds we'll go ahead and. Transition to the next stage and it'll turn into a little bit more work. Young healthy guys the Endo Pants torture on you your stress tests or torture on us. Good. So here we go. We're going to transition to that next stage. Good doing good seven minutes. Heart rates finally up to two, hundred, twenty five. Superman is unbreakable rubbishing. Doing good heart rate going up. Great doing good. So Next. Age is either going to be very long shy or low run. A study. Just. To make sure thumbs up. Doing. Okay. Yeah. Perfect. Good job. Don't want you talking just doing what you're doing concentrating on that breathing. One sixty. So we have men our eighty five percent mark again, trying to get closest to one eighty, two as possible. All right. Some fifteen seconds. Do you feel comfortable pointing to the next stage minute just? GimMe a minute. Okay. Perfect. One seventy. Seven. Good. He's going to recover really. Yeah. So we got. With the stress test and then we remember right back over to the table. Stop to simply say stop it takes me a second. Doing Good Trying to give me forty seconds. And we will stop. Anything sooner just need to hear from you doing good. Keep it up to. Just. Still Great One, seventy, one going for one eighty, two lessons. All right. Side. We'll get the lights. Out. On the outs try to slow down for me a little bit. Good breathe. Out. Breathe good. Keep going. Out. Good. Job. Good job. Good job. Yeah we love those outs. Out. Perfect. Your rain is coming down coming zone. Normalizing doing good. On a side note, you probably have a very good discussion on mask and full on. Feelings and unbiased opinion on feel a little bit of resistant listen but you're here. Agreeing, not blue you know it's not easy. I can I consider it to be more laboured harder. It's almost like a little bit of a weight on your lung. Essentially you're still moving oxygen you're still moving. This whole this whole mass for adverts. By started. Talks Right. would. You really turned back to normal. Yes. Goodhart hardy back down to seventy eight phenomenal. Two minutes imposed. Incredible So. We monetary about five minutes afterwards just to make sure that everything is. Good and returns balancing. act. Position. On your back. I like the little girl. Donate no coffee come in. Wires on. I'll try now. Don't say anything for fifteen minutes. Mobile. Own maybe seal training. And I expect five star Yelp reviews I don't think it's a tall request. You had me at hello. A loss of. The door. You, did good. All right. So we're three minutes, twentieth imposts you're doing good. That's next. All right. You can go ahead and. Sit Up. I promise I. had no pleasure from that. Harry Act have. Asked me to do to tiny more yes. All right and perfect Oh thank you for this instance. Much the. Here we go. Russia I camera. To sound. System. the treadmill patient. Ready. He's Okay Michael Will we just need to take. Yeah he'll do it now. What yeah we're doing on him. SCOPE sculpting over. I know perfect. All right. Go. I think those are last procedure here. All right then. This is amy initiative. Has Been Greenfield the biohacking for. Amazing Yeah. We got your blood so So. So what we'll do is the video you. No you can keep keep it up. Right. All. Right. So that was a whole battery, whole battery of task now well, you guys are going to see Naxos are going to go to to one other facility for one more task. You know the name of the tests that were calcium skin give me a coronary calcium scan. And then after that once you've seen the coronary calcium scan. You will be subjected to an executive summary with me. About the results of everything that you've just seen me go through again, show hosts for all this are going to be Ben, green till finished dot com slash. PODCAST. So I hope you haven't gone with this one. All right now it's time for the cruel stuff we gotta someone tone. Calcium down here, and this is actually GonNa scan my arteries for any amount of calcification or calcium build-up which itself to cardiovascular risk factor. You ever read the work of folks like Dr William Davis done on my podcast. We actually talked about this test on that show. And it it can be a really good indicator cardiovascular risk potential. So we're GONNA find out if I've got too much calcium in my arteries, which could be a result of everything from inflammation atherosclerosis to Even, access vitamin D intake, or else excess calcium intake. So. You'll be interesting to see results with like. All the way to the white that's calcium deposits. It's a huge. This person scored the thousands. And stemmed. Forty four. So they're not doing so well. you'd have calcium also. An artery over here, this is the left anterior descending. Tori felsen lefty something. Here. Small tells patients there you right side there's. Score. Is Forty two. Now. That score. Isn't particularly high. Compare people, have? Obstructions in your corner. Usually, they have quite high calcium scores in hundreds of thousands. on the other hand. Your. Age. Thirty eight. Typically don't see many people calcium. Interesting. So The takeaway here is it's not a huge amount of calcium, but it's showing up early. and. You know a lot of people would consider that loose. And depends on how you look at it. If you say gee, I. Don't like being there early I guess you could say that that's bad on the other hand. If you don't have a test like this, you don't know that it's there. and. So then you kind of go along and you get to be forty, five, fifty, fifty. Five sixty, and then all of a sudden. You got a lot of heart disease. Whereas by spotting this when you're thirty eight and saying, Hey, this is starting early. You work with your doctor. To slow this down. Considerably. And it depends upon what's causing it. In most cases, we don't know every reason why it happens. You know if you have high cholesterol contributes to this, but innovation usually kicks it off. You aren't obese. So you probably don't have insulin resistance and. Glucose, that's. That's the most common reason. But heredity has a great deal to do this. Interesting as well. So he can't explain. Everything. What we do know Is there is some component of information. that. Causes the inner lining of the blood vessel. To. Inflamed. And then in conjunction with cholesterol in your body. there gets to be plaque and as it heals becomes. Yep. Okay interesting. Little spots. The pregnant. I. Yeah You have plaque. Yep. Yep. So this is like the deal with this like nine where the dealers holding every play blackjack. How old are you? This is this is very Early. Early and you have a family history of heart disease know would how it hasn't a guest it's it's possible that some inflammation might be contributory due to about twenty years of competing and some pretty masochistic You know adventure sports trying to earn sports, lots of IRONMAN triathlons and. Quoted. Quite well hdl is somewhat high ldl is fine. He triglycerides ratio is good. As low cop is low. Is Not low enough. So that, there's no such thing as when number fits all. So, if you had no plaque. I would say that I don't know your numbers. But this says that whatever your cholesterol is it's too hot. Because you should have, you should really thirty eight. You should have any Clark. This is this is a finding. What's The percentile for his age? It's over the ninety fifth. Yeah. So you have actually more plaque the ninety, five percent of the. People. Well, this is good to know this way they intervene. Now because probably if you intervene now with cholesterol lowering what happened in, probably it will save you a lot of. Life. Pricey. The it's very unusual to see thirty eight year. Old I'm going to be headed off to do some research on on calcium scans score lowering. For sure I told them that it's good news to find this out when you're. Yeah. Yeah. Doctor Dr. William Davis. Is The guy I talked about this scan from and I might think his brain a little bit too. About some patients he may very. Simple and quick to you guys send me the results and he released doc or. Release it about. So how can't you? What's the best way to do that? Just make sure you give the name of your doctor, your contact information. Okay perfect. Perfect interesting. So this is this is it is it is. You know the devil you know they say it's better than it down oh? Yeah. Absolutely. No I'm glad to to found this. This is actually surprising to me but at the same time I liked to find this why doing these sites information is this is really important for heart health and for. And it's a it's a really important prevention. Yeah Example. So this is what we do that. We take this information integrated into your dream. And and mitigate risk. So this actually allows us to personalize your saying that a particular number is normal. Or good is actually is actually not the way to look at it, but I have to do is you'd have to. Take the number your goal which is related to your risk. So. While the doctors will say Oh your cholesterol is okay. But it may be okay for some but. It's not okay for you. So you know so this doesn't lives it's the action you take. With. This actually saved. Cool. All right. Thank you very much. Right. So, how often does one typically re-test prototype? Test because we want to do what you may WanNa do at some point maybe three, four, five down. Line. You may want to get what they call a coronary saint, which contrast. This particular test only looks at calcified black. So and a guy like you. This may be the tip of the iceberg. So you may want to do actually get the full corner CT We're GONNA look at not only the heart attack, but we can actually look black. Along entire curiel supply. We can tell you there's any soft back, which is actually dangerous plaque. Located at. Down the road yeah I'd say about three years down the road. That's the contrast. And it's a much more comprehensive exam exam. I think will provide a lot of attitude because. It really represents you know knowing what's Going exactly what the status? Of atherosclerosis. Coronary deandre grandma readers noting. All right. All. Right. Well folks here we are the smoke has cleared and I am actually on skype right now I'm I'm backup in Spokane but I've got Dr Don by Dr Tony Lion. Who you met. In the entirety of all of the audio that you just listen to in which I went through to the tests well, he and I are now going to pull back the curtain and reveal what we found and He is, of course affiliated with the Cedar Sinai Heart Institute extremely experienced in cardiology and internal medicine. So he has a lot of experience kind of going through an interpreting these reports. So he's going to reveal what we have found and What do you think Dr Don Delilah Ready to do this I'm ready. All right. So where do you WanNa start well I that thanks for having me on it. So great to be here. So a ben as you recall, we put you through a battery of Eight tests essentially I'M GONNA, go through each one Kinda describe it a little bit and then go over your specific result. So the first test we did was a twelve lead electrocardiogram or ekg very standard test in cardiology my observation for you you a sinus rhythm with a rate of forty two and again in EKG looks at the some of electrical activity in the heart. So right just to step back you know we find folks sometimes incidentally there in another rhythm like intro fibrillation. They sometimes can have chamber enlargement or what we call left ventricular hypertrophy We see that in some of the athletes and we see these athletic heart patterns and it can be sometimes alarming if you don't know any history and you see Ekg it can look like someone's having an acute heart attacks. So we see these early. Changes in in some folks. I think you may have. Some of that and some the lead. So again, we'll send you a copy so you can have some of the visual on this, but that's called an early re polarization. Early. Pattern, which we see in a lot of healthy young adults and it's an interesting anecdote. I remember I took care of a basketball player who had very severe early revelation changes and he didn't have a copy of his baseline. EKG and. ended up having some chest pain a few months later went to an emergency room and they took him straight to the to the Cath lab to get an angiogram because they were worried that he was having an acute heart attack. So I always think for some of the high level athletes that have these changes they should keep a snapshot of their Ekg with them just. So just in case they end up with some chest discomfort and they see another physician, we have a baseline. So the theme that you're GonNa probably for me is just getting baseline data. And being able to have a snapshot because things change over time and it's really helpful to track that overtime. So yeah. So so essentially, you're saying there's a differentiation from a pathologic condition when you see early reprioritisation in an athlete, correct yeah. Correct. That's very key to distinguish and many times. That's why we follow up with some of the imaging studies but the other interesting thing again is that you have a resting heart rate of forty two and so that tells me that you had high Bagel tone again, we see that in the athletic population, we had a guy the other day that had a heart rate of thirty one. I was GONNA say. Some humble humble brag. Mine's actually thirty four but you know I was a little bit excited during that test. The same thing could be diagnosed as a pathologic condition sinus Brad Cardia unless someone actually knew that this person like had a history of aerobic exercise, for example. Correct. Correct and I remember anecdotally many years ago I always read the Tour de France athletes. You know they had heart rates in the high twenty s and. It's just a marker of such robust. Cardiovascular function that they have such an efficient pump that they're getting all their their bodies needs through through a less number of heartbeat. So it's it's generally construed as a good sign. I think the problem sometimes you wonder is if you get a little dehydrated anything like that, those conditions can lead to syncope like a Bagel episode Basil Bagel episode, which is passing out which which has happened before. In in triathlons, for example, I believe that's one of the common causes of deaths in triathlons you get a whole bunch of aerobic Catholics in the water they pass out due to that that Vasil Vegas in cope and or syncope, and I've always pronounced. It said Cope when I see in in in writing. So I have to get used sing as syncope but that basically is something that occurs in many cases because they're. Stressed out, they're mineral depleted. They're under stress and all of a sudden that Bright Cardi becomes an issue. Yeah. Yeah. So so definitely again I think this is just going to be your pattern, but I think it's fine. You're not having any symptoms of dizziness no blacking out that type of thing. So and by the way related to the Ekg, I know the atrial fibrillation you know the irregular often rapid heart. Rate. That occurs when when the two chambers get these chaotic electrical signals. That's that's often seen in athletes as well from what I understand that be diagnosed on an ekg. You don't see something like Abe correct correct, and it's really interesting because we're we're moving into the the era of just personalized monitors. So you can literally have a six lead ekg sort of in your pocket There are companies that make that. That's thanks to your smartphone just transforms your smartphone into an AK pocket ekg. So that's extremely helpful to have sometimes Especially, some folks have these little skippy in palpitations. And you're really only as good as the data you get So you don't really know what that may represent unless you have a a a a picture right there. So E- atrial fibrillation in that athletic population is is interesting and there's various theories about why APP may happen the effect of intense exercise on the electrical system role of inflammation. So and of course genetic. So yes, that is an interesting population interesting. All right. Cool. So ekg no big issues there aside from the fact that you keep a copy of that on me and I should also be sure that if I am participating in events where passing out attention, kill me such as a swim as you them really really well topped off as far as mineral levels hydration, etc. Exactly. Exactly. I, guess that's that's his kind of a thing you have to customize for your own sort of body but Absolutely. Got It. So? Yeah. Moving on we then worked on the ultrasound you remember we did. A battery of ultrasound tests that looked at your heart and vascular system. These are called when we when we do an ultrasound of the heart that's called a an echocardiogram and an echocardiogram looks at in real time, it looks at heart function So we get a a a number called the ejection fraction, which is a measure of the hearts contract Tilleke We can visually look at. The size of the different chambers of heart and also the thickness. So it's kind of a nice core to the ekg because the ekg if it's sort of like the. Black and white TV THE ECHO takes it up to like a color TV and then we have things like cardiac MRI high stakes it even more. But the ECHO is really accessible in in almost in most doctors offices and they can take the pocket-sized. So in your echocardiogram very normal Tom. Looking at fraction yet injection fraction we calculated out at sixty three percent. Normal is generally you know fifty plus percent it doesn't go to one hundred percent but a typically cagey g like sixty six echo the EH sixty, sixty, five percent. Percentage of blood is leaving my heart every time it can tracks, right Yeah it is a measure of the stroke volume sort of the the stroke line that's coming out of the coming out of the heart and people who have. There's a term you may have heard congestive heart failure those people basically they're in in one subset of congestive heart failure called systolic congestive heart failure. Those folks can have injection fraction of forty percent and low work, and they are at risk for things like sudden cardiac death arrhythmias and things like that and they're they're obviously very symptomatic because. they can't meet their body's metabolic needs soreness of Brad than swelling in their legs. So Fort. So that's a that's a that's a pathologic sort of finding on the Echocardiogram, for example, and for you, we also looked at chamber sizes as Ray. Happy Looking at the wall thickness You may have also heard of a term called hypertrophy cardiomyopathy, which is sometimes diagnosed than athletes there have been some the the so called heart and my wife does always tell me I have a big heart by the way. That's right, and so that's a that's an issue with overgrowth of this called the separate wall of the heart, and so it's really important to take those measurements and you had very normal measurements on the on the Septa while you're you're post, your your wall was slightly thickened at one point one and again, these are these are millimetre measurement. So there's always a little bit of variability. But again, when we see in athletics person We know that they can have a little bit of. Thickening of that muscle. I don't see any patterns because we we do something called Doppler flow where we look at blood flow patterns across the chambers I don't see any evidence that that's causing a problem because what happens in some folks for example, when they get high blood pressure hypertension, the wall starts to thick and out of proportion it gets it can get actually very dramatic and they get stiffening of the heart and they actually can get a type of congestive heart failure heart failure. So this is very good to see this kind of a normal patterns he had normal flows across the vowel Michael. Vowed there's four valves of the heart they all looked good. And overall contractor. Great. So got it. So so despite there being an enlarged. Musculature in the heart you're not seeing any of the Arctic abnormalities are valvular. That might accompany that in some cases. Yeah. I see what we call normal systolic function normal guy function. So your heart is relaxing appropriately. Interestingly enough. You know as cardiologists you know we will always in the past refocused on the contract, Tilleke of the heart, but there's a lot of activity in the resting part of the heart is well called Diaz diagnostically and that's actually very energy dependent process. So we're starting to focus more and more on that because we're seeing folks that have problems with that relaxation part except high blood pressure and aging and so forth. So it's sort of kind of the next generation of our research is really focusing on how to treat treat that aging process of Bihar stiffening of the heart. Called Diastolic dysfunction. So again, great base line to have so very, very pleased with this. Okay. Good. Good me too. Moving on So we then looked we then scan with the ultrasound. Your carotid arteries on bizarre arteries that go up to the brain the come off of the. Right and left karate kid and again it's interesting because in some folks you can pick up platform that starting to develop. It's a it's a large artery. So it's really nice to visualize the different layers of the artery and in some folks you know they've had a lot of cigarette smoking in their life and so forth, you can see some calcified plaque and a it's a warning sign again, we we worry about stroke when we see plaque in the crowded arteries and again. Happy reports for you very normal looking crowded arteries really pristine. So that's that's that's great and Again, having, this is an easy test to do as a baseline into look at every couple of years because if you start seeing thickening of the artery you're GonNa, you know potentially make some additional changes to your diet lifestyle avoid exposures. We always think about air quality and being in La on the role of air pollution and things like that smog anything inflammatory that's going to. Affect that lining of the vessel We'd want to take out of the picture. So again, that's why the creditor really Nice because they're easy to easy to do but a good bit Testa to an unlike x ray imaging. There's really not a great deal of ionizing radiation exposure associate with ultrasound imaging. I know some of my listeners are concerned about that but but really the radiation risk from from that type of karate tra- sound is is pretty low and that's interesting. So she said about how how often do you think people should do a if they decide they want to do. You know I think it's really a customized recommendation I mean there's you know of depends on your your viewpoints on early detection and prevention. I certainly with risk factors I mean I love getting the getting a baseline sooner rather than later especially, if people have been smoking and things like that just because we can suddenly show them hey, listen this is what's going on with your artery but certainly at age forty I just like to get a full baseline of data and then depending on the finding you know you can. Kind of customize based on some of the other risk factors how often you WANNA follow up annually may be aggressive of course, but every couple years it's good to preoccupy look at this right. Got It. Okay. Cool. Well, that makes sense I'm glad I don't have any type of stenosis that's music to my ears. Yeah. Yeah. That's. That is that has tremendous and then we did what's called an abdominal era ultrasound. So this is when we put the probe, we put it right in your abdomen by your navel, and so forth. This looks at the diameter and size of the a order, which is the long tube that comes off of the heart, the artery, all the branches, feed, the different organs, and so forth, and it's interesting because A order can become aneurysm in some folks. Again, there are some risk factors with cigarette, smoking, some genetic factors and so forth but it's a it's like a three or four minute test to screen for this for an aneurysm, and if there is Station. Then of course, we want aggressively look at underlying risk factors and then continue to follow that closely Again, very happy to report that you had a very normal looking. To No, no atherosclerosis and that term I mean build up of plaque that said the hardening of the arteries. So No atherosclerotic changes no delegation. So again, an easy easy tested do gives us a lot of confidence. We see that got just knows the listener if you're not familiar with the term aneurysm, that's just that's just if the your to get to a certain extent where the where the walls can become weak and balloon out words, and then you get the risk of a of a rupture that's basically an aneurysm is for those who are unfamiliar with that that term. Okay. So abdominal ultrasound, look good and and sorry to interrupt you. What were you saying next the next thing we did we put, we did a stress test for you. We did the. We put you on the treadmill. Right my favorite one. Yes with the mask and all. So again, in the era of cove it, it's been really hard to do these and many places. We we just almost don't do it because Air Station in all of that. But on a case by case basis you know there's just some data that's really helpful to see just by exercise and so on your your treadmill test again, just to give your readers a little overview stress tests have a standard protocol. There's different ways to stress tests A treadmill stress test as implies we put you on the treadmill generally every three minutes The grade gets increased as well as the speed of the treadmills kind of a standard Bruce Protocol and then we measure heart rate blood pressure response. We did a type of stress tests where we actually did some baseline ultrasound pictures of your heart because what we WanNa do is compare baseline to the peak stress images to see if there's any difference and to see if there's a normal response in someone who has a blockage in a coronary artery the stress tests can be abnormal in. Many ways the Ekg we're also doing a continuous EKG monitor so that ekg that we did for you arrest those leads those leads are on their modified a little bit position. But if there's a problem, there would be different. There'd be certain electrical signals that would alert us that your your heart muscle is just not getting enough oxygen will call. Kimia. And apart from that clinically, if you say listen DOT COM, I'm getting chest pain and it's like three minutes. That's a bad sign and what's interesting is I've had some women that put on the treadmill and they came with sort of nonspecific complaints of like heartburn and I remember one lady in particular she said quotas burning up for like three minutes on the treadmill she said it's it's I feel like my throats burning and I said and I looked at the park and there was what we called profound st segment depression which basically on the ekg tells us that her heart muscles not getting oxygen. So we immediately stopped the treadmill and we brought to the hospital for an Angiogram and she had a ninety five percent led blockage. That's the widowmaker. She was very, very lucky but just again to let you. Listeners know that you know corners Houston presented in different ways in that atypical symptom of just even heartburn we we just want to get it checked out especially if there's an emotional component to it. so by up again, going back to your specific case, you had a phenomenal workload I think you exercised to stage five of the Bruce Protocol and you probably could have gone more but we got all the data we needed for over fourteen mets I'm gonNA blame I'm. GonNa Blame. That by the way on on squat day the day prior. Okay. Yeah. So that's a again stage. That's a again with the mask. That's a tremendous workload again, and we look to make sure there's no arrhythmias and atrial fibrillation and make sure that heart function increases appropriately on the stress response than every check all the boxes. So really a phenomenal highly conditioned athletic performance on the treadmill. So No red flags. So against excellent job on that blood pressure response goes up. As a normal normal kind of thing. So again, no no no real concerns on my side. They're fantastic. Cool and I'm glad I I'm glad I got got done with that one that was a painful one. Yes. Yes. So then we did we drew your blood. And we did an advanced advance lipid panel for you through one of our specialty labs, and again, the traditional lipid panel which everyone is familiar with you come in that's been around for thirty forty years you know I, it's a standard part of our physical exams. The technology has advanced and there are there are more advanced ways to look at the bids and correspondingly these are essentially biomarkers of risk and so beyond the the. The Lipid panel we can look at what we call lightbulb, protein fractionation, or Lipid subtractions. So we can break you know your cholesterol has good cholesterol. HDL, bad cholesterol, which is elbow and then triglycerides and again not to get too technical but some of this is a is a calculated value. So technologies advanced where technically in some labs, you don't even have to go go in fasting because you can get direct measured. ldl Cholesterol, which is your bad cholesterol. By, and the other thing is you can break down these particles I. I wish they quit calling it bad cholesterol because it's I mean I realize it's necessary but not sufficient for cardiovascular disease and I've seen you know ldl to be quite necessary protective and and if we didn't have L., we'd all be dead I. Just don't know why people still call it bad cholesterol. It's it's the particle size it's more. Important right along with you know things like triglycerides Inflammation Blood Glucose, etc. Yeah. And I'll tell you I think part of this is you're absolutely right I mean cholesterol is essential part of membranes and you know it's a backbone of hormones testosterone etcetera. So it's very, very critical and I would say you're you're right I. Think the truth is really nuanced in this area and I try not to you know. You're you're only as good as the data the have again many much of this aren't large large scale trials on SMS with certain patterns. But we are seeing a lot of associations with certain things I'll give you an example and this is where this fractionation or breaking down the the the. Particles can be very interesting. You can separate out you know you can measure your your elbow, which is traditionally that quote unquote bad cholesterol. You can. You can actually measure the size now and smaller will be called smaller denser particles actually are are more likely to create flack. So in certain diabetic patients, we see this small dents pattern and it corresponds to the fact that this this lip these lipids accumulate in the vessel wall and they get they can get oxidized and when they get oxidized through inflammatory response they attract all sorts of bad players from the bloodstream immune elements and so forth that then. Kind of attack it and sort of create more of a plaque. So it sort of a byproduct of that's how atherosclerosis starts. It starts off with You know probably in our teens when we have a little bit of this fatty streak but I do agree with you that I think there's been a over sort of emphasis on ldl cholesterol we've seen that if you look at, I'll give me one more observation. There was one research series that looked at young people that have heart attacks and young. We defined as in their late forties fifties, kind of thing the correctly. And when you look back at their cholesterol A large proportion of them actually had quote unquote normal cholesterol. They wouldn't even qualify for utilization of stab. So it sort of begs the question will listen how big of a risk factor is cholesterol. So again, there's there's some good arguments that we need better biomarkers and that's where we we we we have some of them. So again, looking at the size of ldl particle looking at the the this absolute number of the ldl particle. is also helpful and I can tell you for you. You're just to go back some basics here. Your total cholesterol was two, forty, eight, your hdl again, HBO's the high density like a protein hdl which traditionally has been thought to be very protective form cholesterol because it is involved in reverse cholesterol transport back to the liver. Kind of scavenging, the LDL, the the bad cholesterol, and taking it back to the to the liver for disposal. So idel has a very interesting role. that. Again, still being worked out, but your HDL was one hundred and four which is extremely high Traditionally, we've always thought that someone who's got such high hdl's is really you know really well, protected again, there some disagreement in the cardiology community about that there's a term called. Functionality and so forth that they're that. There's there's a lot of research in but This is a great number and this is why your total cholesterol number is higher and I we we shouldn't. We shouldn't necessarily discount. The fact of what you've just said in case that skips people's notice is that there is a paradox of I hide NC, leiper protein, and elevated cardiovascular risk in some studies potentially due to the fact that each may play a role as an anti inflammatory substance and and potentially could indicate that there's some kind of chronic inflammatory condition going on there's one example but yeah, extremely I- HDL I think that one should look at things like you. Know by Bernie Jin, homocysteine CRP, and other inflammatory markers to ensure that those aren't extremely elevated in the presence of a very high hdl at least in my opinion. Yeah. No I think it's all it's all fair and so and then the other thing for your list rides were eighty two again, great great number and again when we see metabolic syndrome and metabolic patterns, we see folks with low hdl high triglycerides immediately those were always. triglycerides were always seen as kind of a soft cardiac risk factor but I think there's going to be more important send optimized as a general sort of barometer of metabolic health. Yeah. The the so-called at throw atherogenic index, right? Yeah and so one of the things also mentioned. So your c reactive protein was Essentially at the lowest. Number. Was Less than zero point three I think they. They don't even bother to sort of break it down further. So that's really again, quite phenomenal because. In our theory of Atherosclerosis and probably most disease processes, it really is the Chronic uncontrolled inflammation that's a problem and So that's great and c reactive protein again, just a word about that. There's a little bit. Different viewpoints, you can alter your c reactive protein. It can probably change fluctuate many times a day. There's data about that data about dietary patterns I can suddenly change us he reactive protein. Gut despite osas can suddenly. Alter us you reactive protein number. But when I see a track record of c reactive protein that's well-controlled. You know that that's a good thing I'm so so that's great for you. Again, one other marker we did when other inflammatory biomarker we did was called L. p. p. l. a. to a type of inflammatory enzyme time, and usually we like to see less than a hundred and twenty three. The significance of LP to when it's elevated is that it has been associated with heart attack and stroke risk part of the reason is that it's felt to be an inflammatory enzyme that that is localized this to plaques highly inflamed plaques in the Rene Treat and the hypothesis of vulnerable plaque is that some folks have. A lot of inflammation in their in their coronary. Coronary arteries and these plaques get inflamed and they actually rupture because that Platt becomes unstable the morphology or the form of the plaque itza unstable, and we don't have a great technology right now to say, Hey, listen this person you have to people you know this person has a plaque because they've got a lot of inflammation in this particular area we may be getting there with some of the advanced imaging would ct, but it's not quite ready for primetime as they say, Gotcha. So again, LP Lake to is an interesting marker. So you're. Marker was one hundred and fifty four. So it's is a little. It is elevated Again, something that we should you know we would want to track and understand there could be some genetic components to this But again, kind of creating that baseline set of data for you is going to is something we have. So we just want to note that yeah, that's interesting I if there's any evidence that you know, for example, Kinda like CRP working out in the days prior or something like that might actually increase vascular inflammation acutely. got. To be elevated. Certainly I'm sure there is some role of that and then the other thing I will point out. So the other thing I did was a elke little like a protein little a which. In many times there there there's a lot of genetic and ethnic differences in this but an elevated lack of protein relates basically a form of elbow cholesterol a very after a generic form of ldl cholesterol maybe ten times more atherogenic, your level The level ideally should be less than seventy five year level was sixteen. So in some folks still very high level and it's hard. To, get it down traditional statins. Nutritional therapies don't work. Well, we have a new class of medications called the PCs Canine inhibitors and they may be able to lower that. But fortunately, you've gotta level that's all within within normal limits there's as they say so that's that's Great Gotcha and just a backpedal just just just just briefly you know when it comes to LP. which in my case was elevated let's say that that it was not due to some type of lifestyle factors such as exercise leading into the test I know that Alpha lipoic acid is one thing that's recommended as a potential antioxidant to lower that value I. believe some research has been done on fish oil as well in that respect anything else you recommend for decreasing P. to yeah. No. I think those are those are all good things I mean you know aspirin has been kind of fallen by the wayside a little bit for primary prevention for various reasons in large clinical trials. But I think I think looking at a just kind of focusing on the anti inflammatory pathway through Diet tends to be a really good way to to counteract that and so. But those are all good observations. Okay. Got It. the other the other interesting thing that I wanted to spend a minute on was TMA. Oh, So Tma oh, stands for trying Muslimeen an oxide It is a biomarker. and. It has been associated with elevated levels of TM. Mayo. Has Been associated with increased cardiovascular risk independent, cardiovascular risk published. It was discovered in essentially a lot of the research has been done at Cleveland. Clinic and it's interesting and I I don't know what your viewpoints on TMA or but we're tracking this on a lot of folks, and interestingly we see in some folks that you know they're eating very well eating clean. They haven't elevated number on this and you know an optimal number is less than six on this reference range greater than ten would be high and so on. Your TMA Obin, you had a level of of eighteen point nine. So it's something where we need to look back a little bit. You know traditional Bob's is dietary patterns that can lead to high te'o dairy eggs. Certain types of red meat could be the CARNITINE choline of products that basically get transformed from the Gut microbiome into this more inflammatory from TMA to TMA oh. Yeah. I mean I think Tim O. is really interesting because if you look at it, you know. Meet and Choline and Carnitine are vilified in respect to tim. But if you look at fish and vegetables, you also see a steep rise in Tivo in in response to. Fish up forty times more preformed in fish. Then you get from like the Choline and carnitine coming from meet in red meat, and so I suspect that the elevated tm Oh, in people who eat a lot of, let's say red meat could be due to a gut despite osas condition or some type of other laboratory components such as you know, burnt bits and carcinogens that might be present and coming into the Diet as part of. That red meat or just the fact that people who eat a lot of red meat a lot of times are also not the healthiest folks on the planet right? They're also like watching football drinking beer and you know immersed in in environmental pollutants and toxins not being too broad a brush. But I, think there's a lot of confounding variables a mail there are, and you know it's interesting. You know what I've read is cameo. Is really has been predominantly found a lot of the deep sea fish. As I recall, and you know the role of cameo is thought to be almost like a anti freeze for the for the fish for so that they could survive in that kind of colder deeper. Water climate. So I don't I as I recall I don't I don't believe freshwater fish have as much or have any TMA. Oh, but again, kind of depends on kind of what you're eating where it's caught and so forth. So I do agree there's a lot of confounding variables with with with with some of the data. Yeah. Yeah interesting. Okay. Well, that's notable though okay. So elevated TNL elevated LP to got it. So move on we then did a test of your endothelial function SA- call the end of PAT tests than this is a FDA approved has that really looks at the the function and the health of the lining of the arteries of your system. And that's called the endothelium and if Villian is a single layer of cells that goes to all the all the blood vessels. It's kind of considered a super oregon many ways. It's it's it's almost like an endocrine organ in some ways nitric oxide. Secreted by then to feel him really. For, good vascular health and Dylan Dylan when needed. So. That's why. One of the schools of thought is that good endothelial function or battlefield endothelial function by that measure that can be predictive of things further down the line but it's one of the earliest earliest markers of cardiovascular issues that we sometimes see. Again, a lot of confounding variables. I've seen diet acute changes in Diet alter the the called the Endo. Pat scored are H., which is reactive hype remake index. But this test as you remember, you were lying down for fifteen minutes. You have basically probes on your fingertips to measure blood flow, and then you know we have one arm is the control. An arm is the test arm, and then we basically include the artery with the blood. Pressure Cup. The break your artery, and then we do that for five minutes and then we and then we release it and what we're measuring is that the blood flow pattern when we released the cups, there's a very characteristic normal pattern that we see that shows that endothelium is responding appropriately and essentially dilating in allowing good blood flow to to the to the. Fingertip and so they have databases of what's normal and what's abnormal, and again this is something that based on what we see. We generally try to recommend increased foods that that can produce nitric oxide and there's you know you're you're an expert on all that but your are h. i., which is reactive hyperthermic index. A normal is one point six seven. Number of one point four, eight, a little bit on the lower side Again, there are a lot of confounding variables on this, and again, we try to have people in a fasting states when we're doing this caffeine. Some things that some other things can interfere with it. You're not really on any medication I recalls. Yeah. Yeah. It is that that is really interesting go also because I've actually done testing via company called strategy in which assesses a variety of different so-called dirty jeans. My nitric oxide synthase pathways actually are a little bit impaired genetically, and I actually I go out of my way to use things like beet root? I've been Microsoft with Sildenafil before the active component in Viagra I do a lot of sauna you know granted I came in facet without having taken any of the type of things I'd normally used to support eno production and so You know it's possible that this just might be a genetic defect in an Oprah Action. I just need to four four life. Be Sure I'm getting. Sunshine, Sauna Beets and other and supportive compounds. Absolutely L. Arginine is another popular Supplement to augment nitric oxide. So So yeah, this that actually totally make sense you know So that's that's that's interesting So yeah. So that was the Endo Path and then we did your calcium score you WanNa Cross the way and got that ct it's a very low. Basically C. T. scam that looks or calcium. In your coronary arteries, we get a score score can go from zero to thousands. Higher, the score higher, the risk, the tiny radiation with this test, but it's a great test, the cardiology world because. There's been a lot of data on the general population that higher scores Corley. To higher risk Again, ideally scored zero and this is where you've got Europe special case here based on your athletic performance and everything, and we'll talk about that. But you did have a score of forty of forty two I believe and that's actually in the highest higher percentile for someone in the same age and gender. So and we'll we should kind of review what that may may May represent Because traditionally, when we see a very high calcium score, we say listen this is a prognostic leave you know from a prognostic standpoint, predictive standpoint There's some concern that this could lead to future coronary events or coronary obstruction How do we mitigate that risk and that's where you know we should but we should talk a little bit about some of the factors that go into this because when you look at the data, there's been some recent data coming out of there was one one good study coming out of the Cooper Clinic. In. Dallas in Texas they do a lot of fitness studies where they look at they looked at the cohort of patients that were extremely high athletic performers and they should that not only did they have high calcium scores in many cases sometimes, the score was one hundred. There wasn't an associated increased risk of cardiovascular mortality, and so there's various theories about why this calcium score becomes positive or or starts to developing. It's possible. It's the type of exercise creates a stress response but the observation is that calcium actually is a very stabilizing. In some ways for the plaque. The reason why you know calcium scores ordinance that we worry about uncontrolled inflammation in other parts of the coronary tree but a house, a fight lesion itself is in on one level. It's it stable. You know it's almost like. Is it a scar? Is it just stable kind of thing? It's not really bound to rupture. It's really the soft plaque. We worry is going to rupture, and so again, we didn't. We didn't go through the full see corner angiogram because again there's there's there's radiation and there's there's some other considerations. But again, if we did see Corner Andrew Graham, we saw a bunch of soft plaque. You know that would be that would be a question is you know what? What should we do? What? What should we do differently? But really again with your background of activity I again I'm I'm I. Think we have to take into consideration. I came across the same studies. You know about how prevalent calcium scan scores being elevated as common especially in high volume, endurance activity athletes but. Long term risk for mortality when present and I found the same things is the nature of the density and the kind of like the tight packing of the calcium that doesn't appear to be problem versus the soft loose stuff. So kind of a corollary here that you could. You could say it's kind of similar to having high cholesterol, but having it all be like big fluffy cholesterol versus small. Small oxidise. Or Small dents party is yeah so that it's super interesting. I think what I plan to do and what the doctor advised me to do is a repeat calcium scan score down the road just to see if any of that is growing. So to speak and I'm I'm really keeping my eyes on the literature to just just to see what further studies come out on on calcium scans scores, particularly an active populations absolutely. So I think it's again in our regular population. You know we do calcium scores maybe every three to five years, and again it's it's very interesting to track. Progress and we just we just need more research and data to see what this what this means. But again, I think the the the data set really suggests that. We're seeing this on a lot of the athletes on their their actual league you know doing. Okay. Again, we do want to make sure that we do look at other traditional will we call Framingham risk factors family history but again, with everything I'm seeing your for you. You know this is this is just your Disa- gesture pattern and we just we just optimize everything else we can. Yeah. Well, this this has been absolutely fascinating and you know big big takeaways here for for me personally is to. Keep my eyes on the LPGA to number and potentially even do repeat tests. Events Lipid talents point continue to pay attention to the research on on Trimethyl lambing and also keep Maya nitric oxide levels topped off keep taking Viagra and keep my eyes on the calcium scan score data as well though not I'm not super alarmed at this point and then also regarding the vascular inflammation l. p. p. l. a. to look things like Alpha, lipoic acid, fish oil, and just a diet rich in antioxidants and then. Finally even though have a big heart, doesn't appear to be be a big issue. So this has been super interesting. You know 'cause 'cause the overall goal here was to just give people an insider view of you're GonNa, do like the gold standard battery of tests for cardiovascular fitness or health. What would it look like and I'm hoping that folks after hearing about the twelve lead Ekg, the exercise EKG abdominal aortic crowded ultrasounds, the ultrasound Echocardiogram, the advance lipid panel, the calcium scans. Score and of course, the the Endo Pat are realizing how many things that we can look into and I just think this is this is fascinating and Now I WANNA. Thank you too. I know your time is limited today because you have patients I'm I'm well aware of that I think even overtime. So I don't WanNa, hold you too much longer but I do want to thank you just for just opening the eyes my audience to all of these cool ways to test. Yeah no my pleasure. I think it's It's great I'd love to hear feedback. No, there's you know I it's it's the technology is moving. So quick you know we didn't even talk about some things with heart rate variability and things like that but I think really we're GONNA. Come into an era where we're GONNA, be able to collect all of this data on a continuous fashion through our smartphones and sensors and everything, and we can really create almost like a threat. Matrix. and really you know because still there's still a lot of folks dying of Corner Disease and there's some people that just should be identified earlier and make the right changes with lifestyle So We'd love to identify those folks and get them on the right path quickly. So yeah. Yeah. Well, it's it's absolutely fascinating and folks you can, of course, go and leave your comments and the show notes over at Ben, Greenfield Venice Dot com slash heart health and In the meantime if you WANNA look up Dr Daniele, all link to his website is well in the show notes if you want to visit L. A. or Beverly Hills more specifically and go through battery of tests with him similar to what I did and. Also, shot out to the folks at next health till who helped to organize this entire podcast and you can go listen to a podcast with Dr Darshan Shaw next health if you WANNA learn more about them and they do and in the meantime Dr Don. Delilah. Thank you so much for coming on the show man. Absolutely, and yet wanted to also give a quick shout out to a Darshaan. Join US today but we should do another one with all of us but I wanted to thank Dr Shawn to connect connecting this and making this happen it was a real pleasure to do this with you. Awesome. Awesome. Thanks well, folks until next time I'm Ben Greenfield along with Dr. Don. Delilah. Signing out from Ben Greenfield fitness dot com have an amazing week. Thanks for listening to today's show, you can grab all the show notes resources pretty much everything that I mentioned or Ben Greenfield fitness dot 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 this and every episode helped 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 to be sure to use the links in the show notes, use the Promo Code generate because that helps to float this thing and keep it coming to you each and every week.

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396: The Myth About Antioxidants Blunting Exercise Response, Does Red Meat Really Give You Cancer, How To Make Coffee Healthier, Are Pre-Workout Supplements Addictive? (& The Brand New Ben Greenfield Podcast Co-Host Revealed!)

Ben Greenfield Fitness

1:24:35 hr | 1 year ago

396: The Myth About Antioxidants Blunting Exercise Response, Does Red Meat Really Give You Cancer, How To Make Coffee Healthier, Are Pre-Workout Supplements Addictive? (& The Brand New Ben Greenfield Podcast Co-Host Revealed!)

"In this episode of the Ben Greenville fit and show the myth about antioxidants blunting. The exercise response is red meat really give you cancer how to make coffee healthier our pre workout supplements. Addictive. The brand new Ben greenfield podcast co host and much more. I have master's degree in physiology bio mechanics and human nutrition, I've spent the past two decades competing in some of the most masochistic events on the planet from seal fit 'coco, sparred nego-, g in the world's tough mudder to thirteen ironman triathlons. Brutal bow hunts adventure races. Spearfishing plant foraging, free, diving bodybuilding and beyond. I combine this intense time in the trenches with a blend of ancestral, wisdom and modern science searched the globe for the world's top experts performance, fat loss recovery hormones, brain, beauty and Braun to deliver. You this podcast everything you need to know to live in adventurous, joyful and fulfilled. Life. My name is Ben greenfield enjoy the ride. Well, if you're listening to Purdue per carefully to the intro in my my movie, what's it called the movie preview or voice? Jay, what do you call the guy who does the movie announcing? I mean, the movie announcer voice. They get sacked quote epic, dude. With epic voice end quote. Yes. The epic dude. With the voice if you're listening to epoch dude with the voice intro in which I try to sound really sexy and move out movie announcer. You may have noted that I mentioned something about a new podcast co host. And yes, we have a new podcast co host. If you are old timey podcast listener, you're an OG or you you may remember Brock my Canadian podcast sidekick who has moved on to greener pastures eating Patine play more hockey up in Canada. You may even remember Rachel. My my lovely beautiful. Australian vegan sidekick and so what I've decided to do is a Canadian stray, leeann vegan hockey player, Putin eating sidekick and just combine Rachel and Brock. And and therefore I give to you doctor, Dr he's a doctor j wiles. He's not Canadian Australian. I'm kidding. What's up, Jack? What? Up. And yeah, I was trying to think of a good nickname that I could go by. But I think that's just going to have to come organically. Because I can't think but it will come in time. Yeah. And I went through like a boat load of resumes. That was about to blow my brains out of all for can videos, people semi amazing people don't be offended those who sent in videos. You're all amazing. But I I went through a ton of different videos of people who who wanted to come in riff with me on these as which admittedly. We haven't been doing a lot of lately, but we're back at now, they're the very popular. I number one stop doing the Kyun as but when I when I saw you Jay it was love at first sight. I wasn't foreign terrorism. Right. Very twinkles coming from my computer wasn't in the name of my YouTube video put his for like, my sweet dear been or something like that. I just wanted to make sure that you knew that because I felt like we'd have that that beautiful connection it. I. Yeah. It was pretty creepy. Yeah. But anyways, your doctor which is kind of weird like we've never actually had like a certified thirty five doctor on this unit. And you're not you like your real doctor an MD. And now, I'm not a real doctor. I'm dot shoe. Just not an MD. We we can we can stick within the PHD world and still be cool. Right. All you're. HD? Jeez. Everybody's everybody's letdown. Now, everybody loves it just turned off the gas. Okay. So d- clinical health psychologists and nutritional psychology consultant is that's you got that. Right. Nobody knows what that you got that. Right me. It sounds like something to brains. Yeah. Or maybe someone who knows something about brains. But I don't know if they actually have the brain. Yeah. Well, there's a picture of you on the front page of your website. If you guys want go stock, Jay, Dr J, wiles dot com. Maybe we can link to that and shown on Dr J watt dot com. Open Lincoln the show, by the way, the show notes are going to be Ben greenfield, fitness dot com slash three ninety six Bengals fitness dot com slash three ninety six. We work are asked on the show now. So somebody better go read them, there's a picture on the furniture website with you with the laser light stuck up your nose. So you must not be a normal PHD psychologist. No unconventional is kind of. What I go by fringy house called fringy this past weekend at a conference. I'm okay with that that term unconvincing works. I'll I'll be epic UB fringy. So so what what exactly do you do man, that's multifaceted. So an effort to not drive everybody. Crazy. I'll just kind of give you the brief overview. So basically a health psychologist, which means that my doctoral work was trained as a clinic. Psychologist, but instead of worrying about people's emotions, I worry about people's health. And so I spend a majority of my time working and with the department of veterans affairs where have kind of specialty background in building complementary and integrative health program. So I work out of the upstate of Greenville, South Carolina. So I should say that in a much southern voice or oughta hurt us other ones you hear it. I could speak like the the governor of South Carolina gov. No MC mile Bill that that's. That's that's. Go Google, you'll hear government master talking straight. Log bills about education and south cackle lack. That's pretty good or Frank Underwood if anybody's house a cards fan, so where was I until I got you're talking. So you have this nutrition clinic, and you have this holistic approach on your website. You say you use things like Kito genyk paleo anti inflammatory elimination type of lifestyle changes. And you throw in things like mindfulness meditation Taichi Chiyangwa and yoga and biofeedback acupuncture. So you have a pretty holistic approach to managing. People have brains. Yeah. Basically, basically, so you know, I see the entire realm of veteran population by entire realm. It's quite diverse group of individuals. And so I do work in from an integrative and holistic perspective, which is we would like to think, that's the predominant paradigms. But of course, we know the medical conventional medical model still the predominant paradigm, but things are slowly changing. My job is to bring those things out incorporate those things into the VA healthcare system, especially within South Carolina and do so do so in a rockstar fashion. I dig it. Well, that's the question. I'm sure all the ladies already wondering, you married have kids like what's up with that? Good question. I have to be careful with my answer because my wife listened to your podcast too. So they go gave it away. But yeah, I married been married for almost ten years. Now, I've been with my wife for close to. I guess eleven or twelve years dated a little bit before we got married have a fifteen month old son who is an or little organic hippie, baby. And we keep him outdoors as much as possible. And he is pretty good. Why do everything over to covered dirt dog faces? Okay. Young. Always should be all day every day. Good. How old are you? So I am going to lose fans of win fans with us when I'm pretty young thirty one. Baby. Yeah. Baby feel so wise and own okay. So your website says you you quantify your sleep your food, your HR V, you stand on an earthy in grounding mat while you work you wear air to head fence and protect yourself from EMF. You put infrared red lights up your nose, you take cold showers and sitting ice Baz you rarely wear sunglasses. You spend time outside barefoot you wear blue light blocking glasses. You wear red light glasses. You meditate every day. And you consider yourself to be a bio hacker. So I think you'll fit right in. I think I think so. Yeah. I mean, that's kind of an overview of my day, right? Then and there and Doro breaks swinging kettlebells a lot of functional training. So that's that's my life. Do you jump on a mini trampoline wearing training mask? No. I don't that sounds like something you would do though in in your protocol, preferably with the coffee enema tube. Stuck up your ass? Sounds like the greatest Berta call ever made. Well, folks now that you know, who Dr J T wiles is where think J show jump into today's news. Let's jump into some news flashes. Are. So the internet, of course, has been exploding recently about the latest red meat gives you cancer studied, see this study. Yeah. So the study I mean. Yeah. Yeah. So study, okay. So the title the the official tile was diet and colorectal cancer in UK bio Bank, prospective study. And the this was all based on what they call Cox regression models where they're looking to hazard ratios for colorectal cancer. And they're specifically looking at me consumption. They they had a pretty good population size a five and a half year. Follow up in the study looked at first glance to have big boy pants on and be you know, a pretty respectable study. So they had a hundred seventy five thousand or so people who are asked to recall what they they use a food frequency questionnaire giving fine the food question or online if you if you wanted to and they looked. At everything going on these people's lives, and what the study kind of showed. According to media is that people who ate modern amounts of red meat had a twenty percent higher chance of getting cancer, which kind of caught my attention because I'm in this phase right now where I mean a couple of rebuy stakes day and liver and Braunschweig and head cheese. Dress that up with a bunch of sardines anchovies I'm kind of doing a little bit of a bastardized version of a carnivore diet gained some weight. So when I see yeah. On wall getting swale lift eat meat and lifting late life is good. Even even though I saw you lost a few pounds in your face, though, ended up shave and didn't you? Yeah. Yeah. I shit my beard off those you wanna follow that store. Go go check out my Instagram Graham. But anyway, so if you look at the actual increase in risk that twenty percent is what's called a relative increase in risk meaning everybody in this study star. But it off with about zero point five percent risk of getting Balch cancer. And in the people who ate the most red meat that risk increased by about twenty percent up to drummer. Please one six percent zero point six percents Popper centers are point six percent. And yes, that's an increase. But it's a it's a pretty tiny tiny zero point one percent increase. And Furthermore, and this is the kicker only processed meat was the one that was significantly linked to colon cancer meaning meat that has been heavily processed combined with artificial compounds added nitrates been heavily smokes heavily treated me. It's like, you know, just just like we could say about about, you know, a seed based oil versus a seed that it's it's far different one is exposed to oxidation pressure and everything else. So a only zero point one percent. Absolute increase be this only happened with processed meat. See? There was no effect on women only men. So so ladies keep on mown down that beef jerky. And then when when we look at what a lot of these studies leave out, in my opinion, is that the most carcinogenic thing that's Ben found to increase the carcinogenic potential red meat and try to say Carson Janika few more times just because it makes me sound smart, and I can pronounce it. We know that when you combine he me based iron, which is the the compound that unique to red meat that is the part, that's probably the part of red meat. That's most likely to cause the oxidative pathways that lead to process meet causing cancer. It's only that Cortina genyk win is consumed alongside. I'd seed oils like high omega six seed oils, meaning like safflower oil or sunflower oil or canola oil or other oxidized vegetable oil, or or very concentrated sources of polyunsaturated fatty acids, and so, you know, I think the takeaway from this study really is that a the media stupid because they throw stuff way out of proportion be eat red meat, but try and eat it in his process and unadulterated form possible. And see if you're gonna do this carnivore diarrhea appreciable amount of red meat freaking limit, your oxidized, you know, post industrial process vegetable oils ruthlessly, and you're probably gonna be alright granted, we could get into genetic factors that are that are, you know, could potentially put you into a category that might not be conducive to a carnivore diet. And perhaps that's discussion. For another day because there are some genetic pathways that you can test the that might indicate a lesser or greater need for something like meat. But I think the big takeaways if you're gonna eat it as process as possible and limit to for concede oils when you're saying limit the seals referring mainly to how your cooking oils, you're cooking with or. Yeah. Yeah. Exactly. Yeah. I mean, a lot of lot of folks like, you know, my friend, Dr polity know who is on the podcast. He doesn't even use like he came over to my house and cooked his steak and just toss the cast iron Skillet with low salt. I was it, and I've been gradually progressing towards that route and also just extra original oil grass fed butter. And of course, we'll all wheel macadamia oil and voiding even these days, you know, the the whole food salad bar with the you know, that's cold press speller or expelled cold press, organic canola oil. But it's it's a seat on the less right anyways you ever cooked with oil. I do. Okay. Hollick? I use a lot to good. Yeah. Squeezing avocado with my aunt and squeezy oil on. So I make that's pretty because I'm swell mentioned. So so willing to that study in the show notes, you can check it out. Another really really interesting paper that I found I thought this was fascinating human adaptation to extreme environmental conditions. This paper went into how human being specifically genetically adapt to things that we are all very interested in these days, you know, with the emergence of Wim Hof, and that wonderful book by Scott Carney, who I interviewed called. What doesn't kill you? You know, this concept of Hormuz using things like cold, and and free diving or spearfishing or temperature exposure or using L toot or hyper Cox in chambers, or you know, exercise with therapy. It's like people are kind of catching onto this idea that things that could completely crush us in small amounts. Are are pretty good force in in in our crushes in large amount. Are good for us and small amounts. But this paper looked at was human adaptations to life in the Arctic or extreme cold too, high altitude and to diving or underwater long periods of time spent underwater, and it was really really interesting like, for example, with the with the cold part of things what they did in the paper was they looked at northeast Siberian populations. And these folks actually consume very high fat diet a lot of these Arctic populations do and this high fat diet appears to be something that a they're kind of self selected for because it's tough to find, you know, KO growing in the snow, but but b it's something that seems to allow them to kind of have a little bit of that extra body fat or insulation yet they seem to have pretty favorable lipid profiles despite eating a high fat diet. So they they looked at these folks as jeans and one of the things that. They're able to do is look like the annual tweeden diet, primarily based on fish and marine mammals, and what would be a long chain omega three polyunsaturated fatty acids or pufus what what they found was they have specific mutations that are adaptations to a high fat diet that allow them to somehow concentrate, those pufus more readily there are there are some kind of like rate limiting enzymes where they're very much able to decrease. The in dodge Innis, synthesis of what are called long chain pufus and that builds up the short chain poof as that one would normally get from vegetables. So essentially, they're able to take a high fat diet and produce the same type of fatty acids normally beginning from eating vegetables. And that's just this genetic adaptation that they've gotten that appears to provide not only protection against the cold. But also their ability to. Be able to get what they'd normally be eating getting vegetables by eating just a bunch of animal based fats instead. And so that was just one of the of the mechanisms that we see in these cold environments in the paper goes into some more. But that was one interesting takeaway another one was they looked at the Tabet and populations. Now, here's the deal people like the thebenz who live at very high altitudes normally you'd see the human body when it gets exposed to high altitude produce lot of what's called high poxy induced factor. It's called H, I F, and that causes you to produce more wreath eaten or EPO which allows you to produce more red blood cells. Now, there's a problem with that. Because if if you have that mechanism going on all the time it gives you a bunch of excess red blood cells, which increases oxygen delivery to the tissues. But and this is why torture France writers will like dive exploding hearts when they when they use EPO. It increases. Viscosity? So puts a lot more strain on the cardiovascular system. Yeah. Exactly. But it turns out with these thebenz, you would expect them to have like hypotheses induce factors that go through the roof, but they actually express a certain gene that limits that H I F pathway, and they have developed other genetic pathways that allow their body to be able to mitigate the dilatoriness response to chronic chronic L toot exposure or to be able to consume more oxygen altitude without necessarily doing it by producing more red blood cell. So they don't get things like, you know, like, the atrial fibrillation or cardiovascular issues, you see some humans experience when they're at high altitude. Instead, these people have grown the ability to Bill to genetically adapt to high altitude based on mutations without actually producing more IPE, oh or red blood cells. So I mean, the the human body is fascinating. So a. It's the is ING of I don't know if you if you read this study Jay, but but the diving one this one was really interesting. So they looked at a bunch of c nomads in Thailand that was actually what I was originally at into in college. I was taking the scene nomad elective 'cause I really wanted to be a c- nomad. Just sounds like a cool thing. Is you already found like your CO mad? Yeah. Exactly. So the scene nomads who get repeated underwater training activity, they essentially live this diving free diving lifestyle and LA Times are deaths over a hundred feet for for minutes, and what they've actually done when they've genetically analyze them is they have this adaptive mechanism particularly in their spleen. And they have extremely large bleeds in the speed. The spleen is compressed when you go into water like that. And that exposes a bunch of new red blood cells and gives them an oxygen boosted its. Gene, called PD one zero and affects signaling pathways even affects the thyroid hormone. So they express more levels of of t four thousand hormone t four and that dramatically affects their spleen size. So these people who died a lot they have high thyroid hormone production higher spleen sizes. So I think the big takeaway for this is that yet, you may not be able to to change your body to it to a huge Blaine or to, you know, less red blood cell viscosity, but the ability to be able to perform at high altitudes or even be able to never vegetables again 'cause you produce a bunch of the regular short chain fatty acids from fats, but what you may want to consider is that your body appears able to favorably adopt to cold exposure to some elements of high altitude or periods of low and high oxygen intermittent and also to to diving going underwater. A or you know, even just getting subjected to pressures using say HBO chamber or one of those those forget, I call coma c-pap machine something like that. But ultimately is a pretty cool article when it goes into how the body adapts these extreme environmental conditions all linked to in the show notes. But I think it's kinda worth read. Yeah. It is pretty incredible one of the things I was thinking about Ben on and get your take on. This is that let's say, for instance, adaptation to the life in the Arctic. So this is the enu it, and the Inoue is a group of individuals that kind of the key Djinnit community really kind of comes back to kind of their huge fan boys of and I'm not I say Kita Djinnit community. I would kinda put myself along that side. No, if I'm an annual fan, boy, we'll see. But I'm just thinking how in looking through this article is do you think this is a I don't even know if I could say it the best way then like is this support for us using the innuendo as good example as people who were adaptive and how we can become more adaptive. Like them. Or does this kind of spoil the argument for the annual as an example of how Akita genyk diet is considered and Sestri with that make sense. I think all says is that if you're gonna keep genyk diet, you should get your genes analyze to see what kind of jeans you possess in this case, it would be the FA DS jeans fatty acids saturates jeans, and you know, I actually talked about this in my very podcast with a gal who wrote the wild Terry diet, and we came up with like four or five different genetic snips that would dictate an inflammatory response to Akita genyk diet or an unfavorable lipid panel in response to Kito genyk diet. So I think all it all it tells you really is that before you choose any specific diet at least can get your genes, analyzed and see what you're able to handle. So no, indeed, I think that's such an underutilized kind of avenue for many people who engage in Kita genyk diet, which is become so many without popularized. It's gotten. Yeah. Exactly. And then then one other article, I think is kind of fun. There was an article on biohacking since we've established the fact that both you, and I are bio hackers J. Very very good. Bye lacquers the Bob probably not as good as some of the. People in this article, the title is bio hackers are implanting everything from magnet to sex toys. And in my opinion of said this before that's true, vile Aker that is that's nice. Yeah. I put a little cinnamon in butter in your coffee, or you know. Yeah. You jump up and down on the trampoline at the training mask on or do your handstands on your vibration platform, or whatever the case may be. I don't think that's biohacking plan playing playing fun, toys and cooking. But biohacking originally was these people called the the the grinders, and they would treat their body as wet where they called it. And then they wouldn't stall hardware into the wet wear. And this continues the true underground biohacking seen talks about a guy named Patrick Kramer, who injects these microchips about the size of grain of rice under the skin on people. And he call, you know, he basically turns them into cyborgs. He implants these chips that these folks can use to unlock doors to store digital business cards. Oh, put them in cats and dogs, and and livestock and humans as well. And apparently he's implanted like thousands of chips in the past year alone has three in his own hands. One to open his office door onto store medical data and one to seamlessly share his contact information with other people, and apparently there's about one hundred thousand people, you know, these so-called biohacking cyborgs now walking around with with chips implanted in their body that could potentially include things like by onic limbs and computer brain connections. Which of course, we know. I think it's a Yuan musk is working on the whole computer brain connection piece of things. There's a gal named the moon Ribisi Spanish cow who has chip in her arm. That's connected to seismic sensors. So she, you know, like kind of like an adventure or mutant she'll she'll know automatically anymore in the world when there's an earthquake. She's in the newest movie or the has occurred early. She's in. No, my see my might be in the background in hell, there's. Characters in the movie, I heard it was good actually actually haven't seen them staying away from the internet though, because give it away. Yeah. Yeah. No spoilers, folks. If you reach out the stock Jane, his website, don't tell them. What happens in the adventure movie who ask him about the about laser lights and his nose, though, there's another guy who install an antenna in his head that lets him here colors like you could hear pink or blue or whatever else. There's a guy named richly in in Utah. I've talked about him before I think he's the guy who had like European planet is ear to build a here better. But now he's developed a cyborg sex toy which is like a vibrating device. You can implant in your pelvis, sounds lovely. It's called the love love Tron nine thousand what it is. Yeah. Jay's making that up, folks. It's actually called the love Tron nine thousand. I think it could probably double up as, you know, people use like compression, socks or like a vibrating things for recovery. You could probably use on an airplane for. Cover kind of keep the blood flowing flip it on trying keep a straight face. When that when line stewardess comes around right thousand join your own mile high club implanted cyborg sex toy and there's a whole bunch of other. Interesting gadgets that are talked about in the article and yet it is. It's it's a neural Inc. That's the one that Yulon musk is working on that. He's developing the brain computer interfaces that will I to just interact with your computer. So you have it. I think we should have him on our show to smoke marijuana. And see if see if that holds him back at all, I guess he got pretty big trouble. He was on us on the Joe Rogan podcast making marijuana. Yeah. I think he's dips like crazy that day. But I think it's back now. Yeah. Now, all this donors driving Tesla's. So so anyways, those are few newsflashes for you guys and all linked to to all of these in the show notes, but every single day usually twice a day. Any interesting study, I find any any research article even anything about biohacking planet, sex toys, I tweet. So if you wanna get these research studies hot off, the presses just go to Twitter dot com slash Ben greenfield, and you can check him out there. Indeed wilson's. It's been so long since we've done Acuna episode. It's been also so long since I've let all you find folks know where albeit in the world can come connect with me where we can go do things like. Drink ketogenic coffee and play with our art implanted chips. Stick laser lights up or nose together. Singing Coon by I'm gonna be in Thailand teaching seen nomad course over now. I'm just kidding series. I did use the teach triathlon camps in Thailand. Deaf like six years in a row. Try see no madding same thing. Then Greenfield's traffic on adventures in the and seat. Anyways, though may twenty ninth may twenty ninth. I will be in South Carolina. I guess down down there you blow Mr. JT wiles. I'll be in Charleston, South Carolina, given a talk at the wonderful, the wonderful offices of Dr Craig Conn Ivor who's been a podcast guests before he's the guy who sends me things like any vitamin injection patches. And or vitamin injection like push IV's, and he specializes in kind of like high end, I guess like performance health as well as stem cells in this whole stem cell or this whole conference he's doing on stem cells, and it's a it's called the community talk community talk on stem cells. So it's gonna be some big dinner. It's a private dinner for eighty guests. But you could still sign up and come to this small and intimate event down, South Carolina. So willing to that one in the show has come on may twenty ninth. I will also be at the max living conference on June six that's going to be in Denver, Colorado. It's called an afternoon of transformation with Ben greenfield Denver, Colorado, that's on June six on June fifteenth for those of you in the Spokane Washington area me and my family are going to go. Do something called the ultimate fitness run. Which is like this huge. Obstacle course up on mount Spokane it'll be a ton of funds Spartan race. But it's not a Spartan race as just like a an independently run event, but anybody wants to come out to Spokane Washington come join me and my family in that event. Who knows I'm crazy. So maybe I'll throw some big barbecue my house or something if enough people paying me and tell me they're they're going to come do a meet up at my house, June twenty third July seventh two week. Detox retreat in Switzerland. And I think we still have a couple rooms left in that. If you want to come and do kalanick's with me for two solid weeks. I I don't know if solid would be the right adjective there for two liquid blown out your ass weeks. You can come over to Switzerland over to Switzerland. And I'll put links to that over in the show notes as well. And then finally those who don't know I am going to be got my my Spartan pro racing contract sign, and it'll be jumping back into the races here in August. So those you wanna join me with that kick off it'll be the LA stadium race in August of two thousand nineteen those are just a few places that I'll be the next few months. If you wanna come join me, we'll put a link to that and everything else. So you could also go to Ben greenfield finis dot com slash calendar. For that. Also, this is the time on the show when when my voice softens, and I down because the time when we tell you who this. Podcast. Brought by brought to you by. So our sponsor of every single podcast is, of course, kion kion is is my company that I created to to scratch my own inch to take all the supplements that I take and all the the foods and the coffees in the bars that I eat eaten developed the healthiest most unique versions of those. And we have everything from shotgun formulations for Munich to port to super antioxidant rich coffee, what using kion product, Jay, man. You put me on the spot you Bestard. And now that I'm now that I'm a part of the family know, the amino something that I've been planning on using. And I just haven't yet. It'd be honest with you, but they're on the dog. I gotta get lanting's need to pull the trigger. I know somebody who could get you some I know somebody, but everybody listening in if you don't go shop at kion. It's a fun website. We've got a lot of cool content over there too, including my gratitude journal my books daily articles. So ten percent off everything key on you. Go to get kion dot com and use code be G F one zero that gets you ten percent off site wide at kion. This has also brought you by Juve Jews is the photo bio modulation panel that you can use on your balls. Jade you use one of these. Oh, man. Of course, I do on my Vollers. Yes. Yeah. So the Jews a big old photo bio, modulation panels, you have the big panel. Or do you have the the qual traveling or I got the quad and the go. Wow. Okay. So you're equipped so of all the different ways to expose your body to lots of red and infrared light elected you've 'cause TaiPower you only need us ten or twenty minutes versus an hour with a lot of these other devices. It's low enough doesn't produce a lot of flicker. So it's healthy at the same time that you using it and again works on the on the Gonen for to SaaS Rona for women for blood flow works collagen, works for pain, inflammation, gives you big release of nitric oxide. You can do before workout and Juve is given all of our listeners. Nice little bonus gift, you just go to Juve dot com slash Ben. That's J O Vivey dot com slash Ben this podcasts. Also, speaking of mean, giving colon cancer brought to you by butcher box. I'm sure but your box again love that. No. But your box does have the good stuff, no process. Shit from butcher box all hundred percent grass-fed grass. Finished beef free range organic chicken heritage. Edge breed, pork. Meaning that old world pork before they brought out all that in the flavor to make it the other white meat. So it's the way the pigment taste if you've never had heritage read, pork, you're missing out on a very important aspect of life. Even have wild Alaskan sockeye, salmon, this of ships you in a box every month, and what they're giving all of our listeners, your this j Druml two packages of bacon into pounds of breakfast sausages in twenty dollars off your first box. They they caught their molten it breakfast bundle. That's right. You can get free bacon, free breakfast sausages and twenty dollars off your first box. Every box comes with nine to eleven pounds of meat. They say that's enough for twenty four individuals sides meals. If you're me two meals, but anyways, very very easy butcher box dot com slash Ben. That's butcher box dot com slash Ben that gives you the whole breakfast bundle free. And twenty dollars off your first box. And then Finally, I did not hire J using this website, but I probably should have. Because it would have saved me a lot of time. It's ZipRecruiter so ZipRecruiter because I'm supposed to say it like that is the one place. You can go were hiring simple and fast and smart enough to watch doctors doing crazy things on YouTube videos, anyways, what what they do is. They do they do everything for you, you so you don't have to go to multiple job sites or dick your stacks of resumes, or or figure out this confusing review process. They screen everybody for you. They matched thousands of resumes to find people with the right experience. Invite him to apply to your job eighty percent of folks who post on April procr- get a quality candidate through the site in just one teeny tiny day and you get to try ZipRecruiter for free you go to ZipRecruiter dot com slash green. That's ZipRecruiter dot com slash green about you need to hire J. You wanna get hired for me as a consultant. No, I thought maybe need like office secretary or somebody hold your lights up for you or something the light thing. I can definitely do. So I don't know how I'd list that photo by modulation grit, again grip. You know, all the movie terms. Anyways, you go to ZipRecruiter dot com slash green. Boom in like, Flint, do it. And I think I think we've gotten all the housekeeping out of the way. And now we get to see what kind of odd questions of piled up over the past like, two months. We've done an episode. We think diamond dive into these ELO, Ben my name is sorry tell and from Salt Lake City been listening to shows for many years and really appreciate it. I wanted to ask I purchase recently supplement, the Polly Rockies aunt extract, and took this prior to a workout in a really felt an analgesic effect. I've had many shoulder surgeries end felt. A lot better when I took this. So I did more research notice that this is touted to have anti inflammatory and effects and be an antioxidant. So I know that antioxidants can blunt the or medic affect of exercise. So I'm wondering if I need to worry about that with this supplement. Thanks for all you do and for many informative podcasts. Appreciate it. So black and extract have you ever used blackened extract J, I've never used it. I've heard you talk about is this that same stuff. He brought onto the Joe Rogan experience when you win. Call yourself a biohacking doctor, and you've never been blackened extract. I'll hang on Mike now. Yeah. I did have a bottle of this. When I went on the Joe Rogan podcast. I I was down in L A, and I was traveling and I needed to pick me up, and I'd had a Cup of coffee, and, you know, his episodes last like three hours, and so I was taking his black and extract and a little side room and you walked in there dropper bottle up to my mouth. So we he whipped out his phone and took a photo taken black extract. And then everybody in their dog when black annex is actually called Pauli Pauli crackles Polly rackets, I think is how you pronounce it apparently Sar tell got has got his hands on this stuff too. But the idea behind an powder or blackened extract this doctrine of signatures. Right. You you eat a an avocado. It's supposed to be good for your testicles or something read like pomegranate or tomato and supposedly good for cardiovascular health beat the meat of a big you jam. Like, an elk or bison or buffalo. You feel powerful full of life blood, and you eat the teeny tiny little ant, and they're very hard working full of endurance. And so apparently, it's like a like a mild pick me up and especially good for endurance. And these things live amongst the ginseng roots high up in the mountains with the perfect story, of course for nutrition supplement company too. So overpriced insect powdered up as a as a nutritional SuperFood. But you know, it actually does have something to it that this this ant extract. There's a few different the universities that have that have done studies on the nutritional value of black ants, and they found some interesting things they actually have very high content of Paul medic and a Lasik and Lynn laic acid. So you kinda you consider these tiny little seeds and nuts, but actually little more digestible less of the fight Gasson inhibitors and more of some of the beneficial fatty acids that. That we'd get in seeds nuts. Also in in these studies that they've done on the ant extract. They've found them to be pretty high in of all things, and this could potentially put my entire company out of business essential amino acids. They've got all the essential amino acids in them, so they double up as an essential amino acid supplements as well. Well, just add that to your Kiana me knows. It doesn't have to put you out of business which is going to throw some Polly rack an extract in there. That's true. I might end upset some insect lovers. And I'm not quite sure how scalable that supply chain is with ants. But it's a it would definitely be a unique selling point. If I were to add that to the key enemy knows very high zinc like ten times higher zinc than shellfish. I almost think that's the biggest thing and extract has going for it is it's just super high zinc, which of course, is fantastic, especially for men who want to increase their testosterone levels. But then that the. Head of the ant has has some really interesting neutral compounds in it, and I'm blanking on the name of the specific fatty acid that's present in their heads. It's kind of like it gives it this bitter flavor. But it's actually I used to mix this stuff with coffee. I don't have any my pantry right now. But it's got that. And then also the same called Eddie stare on which is growth hormone that. You find any insect kingdom that could have an anabolic effect in humans that hasn't been studied. But it is high in these these steroids wouldn't that suck getting like kicked out of your NCWA sanctioned sport for steroid? Use. All you're doing is picking ants out of the backyard. You report college student aboard the cafeteria food trying to imagine a explaining that to the board. Yeah, I swear it was ants. I haven't gone near Victor Kante anyways, though. So so ants are pretty pretty rich. And a lot of these also very. High in minerals. Surprisingly I in mineral, so you're getting something like a sea salt, zinc, essential, amino acid fatty acid a neutral pic- supplement when you use black at extract. I get it from this company called lost empire herbs, which would probably have to order from pretty quickly because it'll be a I think they were out of stock for like two months after the Joe Rogan episode, but a link to them in the in the show notes, they brag on their website that their compounds of not been found to have sildenafil or the active ingredient Viagra in them. So apparently at some point in the past somebody must have put in by with the ants for them to need to claim that or maybe that just gives you Boehner's out. No, I don't remember that being affect when I took it now about is going and getting it. Yeah. It has some vitamin C in some vitamin E in it in in. This is kind of the meat of the question that are tell asked is you know, it's touted as having anti-inflammatory. And antioxidative fact, and he knows that antioxidants can kind of perhaps blunt the Hormats affect of exercise now with and I'm just going to answer that question really quickly. But I wanna get on the soapbox about Hormuz here in general, but but the amount of vitamin c in vitamin E found in an extract is nowhere near we're talking like one tenth to one hundred the amount of synthetic high-dose vitamin c and vitamin E that was used in the few studies that have been shown that high dose vitamin c your vitamin E could could actually blunt the hormetic response to exercise. So you don't need to worry about the ant issue. But I would like to kind of dress this in a little bit greater detail. So hormesis, of course, this notion that low levels of stress can stimulate or up regulate. These different molecular pathways that would improve the capacity of cells or living organisms to withstand greater stress. So we're talking about anything like plant toxins or things that produce reactive oxygen species or sunlight, radiation or cold or heat or exercise or anything like that things that would kill you in large amounts or cause appreciable damage in large amounts can actually cause genetic adaptations and biochemical pathways to be expressed that make you stronger in small amount says the concept of this kind of originated in the sixteenth century when the Swiss physician perish else's propose that the dose determines that a thing is not a poison or solely the dose determines out of thing is not a poison then the term or Meese was coined back in the forties. When they found that a natural antibiotic that was in sear would would inhibit the growth of wood decaying fungi in large doses. But had the opposite effect in low doses. And then there was an endocrinologist named Hans selye. Who showed again that things that stress you out in small doses actually help you to bounce back stronger. So to speak are killing large doses. Help you abouts back stronger if you take them in small doses. So there's been a lot of studies that have been done on hormesis. And particularly when we when we look at exercise, for example, you know, much of what we know about how exercise conditions the body is based on long-term app tation to hormesis because during exercise you get exposed to von of bunch of different would be considered a homies static perturbation. So that would be like thermal stress, metabolic stress, hypoc stress and oxidative stress mechanical stress and those stimulate the release of reactive oxygen species and nitrogen species inside a canes, and he coastal aids growth factors, and all these different things that could potentially be inflammatory. And then though. Those activate signaling pathways that control, gene expression that causes an adaptive response to cause you to become stronger to being able to whatever produce you own dodges antioxidants or be able to remodel muscle more quickly or be able to produce new might Qendra to be able to handle the excess energy requirements. It's cetera. So so the idea is that there are certain things that have been studied to be able to enhance exercise induced Hormuz, there are certain things you can do that actually caused that adaptation to occur even more favorably. And many of these have been studied I'm gonna leak to an interesting research paper over in the show notes. At Ben greenfield, Venice dot com slash three ninety six, but for example, restricting dietary carbohydrate intake, meaning training in a low glycogen state can actually cause you to have amplified stress MEK. Monistic response to the exercise and doing that in large amounts for long periods of time would be deleterious. But what happens is when you train in a low glycogen state. There's reduced ATP supply, and you actually up regulate not only when carbohydrates are present your ability to be able to use them. But you also get a slight up regulation in oxidative damage. She can actually make exercise a little bit more difficult when you train in a low glycogen state. And of course, you also train your body. How to out more quickly oxidized, you know, fatty acids, something try glacier, all when you do that. And so that's that's one thing that can enhance the hormone response to exercise betraying, low glycogen state, another one that's really interesting. It's been studied of late is training with blood flow restriction bans on his also cats training where you put turn kits on your arms and your legs and they sell devices and. Now to do this. Have you ever done done be afar? Training J A have back in the day. That was that was that was kind of going through more my bodybuilding face. Yeah. It was like to sixty five when I travel have these bands in my suitcase a lot of times all you know, all three down like a push pull up lunge squat workout in my hotel room, wearing those bef our bands. And appears that satellite cell activation is similar to what you get from traditional heavy load strength training when you do this and that satellite cell activation is accompanied by an increase in the number of Maya nuclei, which means you can actually get your muscles bigger with just body weight training using BF our training, but it's based on this concept that it actually enhances the hormetic effects of exercise when you train a low blood flow state, you can actually produce slightly more damage and cause yourself to be able to balance back even stronger than you would if you had if you had a little bit more limited damage, another one would be exercise. Ising when the muscles are already hot that would increase the thermal stress and increase the horrific response to exercise. This would be for example, one of the most popular forms of this would be what's called heat pre conditioning. This is what most of the studies have been done on that when you heat precondition, not only can you express more EPO or red blood cells. But you could also increase the amount of hypertrophy that occurs. And some studies have even shown that you can do this after the exercise session like twenty to thirty minutes in sauna after the exercise session, but pre heating on a lot of people don't know this. That's where most of the studies have been done. So this would not only a good warm before strength training session. But, you know, for example, you know, going and doing your warm up in the sauna if the gym has a sauna prior to the workout. We all know that makes the work a lot more uncomfortable. But enhances the horn medic response to exercise in similar ways as he preloading. There's also the concept of mechanical. Preloading? So they've also found that if you do on the days in between you work, you work out or right prior to the workout maximal isometric contractions. Meaning like you do like a squat hold to failure. Before you begin your set of squats, you push uphold to failure fatigue before you start a set of bench press at cetera. That also enhances the response in the hypertrophy response to the sets that you do afterwards. And so you can use this as something like on inbetween days in between your workouts? You can do like a sixty second squad. Hold sixty second lunch. Hold for each leg. Sixty second push polled in like, a dead hang for time. And this would enhance the effects of the strengthening routine that you did the day before. And you could also use that same routine into each of those right before like like, you know, hang time to failure drop rest in the new your pull ups or push uphold the failure recover and then to your bench. Press. So that's called mechanical preloading. So obviously, there are all sorts of ways the most effective of which I just mentioned that you could make hormesis occur more readily. And in the same way. There are things that dampen exercise induced rhesus and antioxidant supplementation is one that's been studied in has been shown to create a disruption of Reebok, signaling. Meaning that oxidative stress that supposed to make you stronger could get held back if you supplement with antioxidants, and it's also been shown that high dose antioxidant supplementation with high dose being the key there. And most studies they're using vitamin C or vitamin E. There are few other studies that use beta carotene once to use aniseed assisting one used coenzyme q ten then there was another one that use alpha lipoic acid. These are all very common antioxidants often sold his recovery supplements, they can attenuate things like might oka-. Andro biogenesis hypertrophy satellite, so response, and in most cases, these these were given in high doses to folks who were exercising, and they cause that that response in that limit in hypertrophy non-structural anti-inflammatory drugs, of course, like IB profit and Advil have been shown to almost the exact same thing. And so knowledge can those of course, caused gut damage and potential exercise talks city, particularly in conjunction with endurance exercise. But that's another one that can blunt the hormetic response to exercise cryotherapy is another. I get this question. Lot ice massage ice Baz cryotherapy chambers at cetera. There is some evidence that those could also lower inflammation, oxidative stress to the extent where you may blunt, the Hormats response to exercise those would be some of the top ones that have been studied. For blended hormetic response. But here's the kicker. You gotta look at the studies in the same way. You gotta look at like, the red meat causes colon cancer studies, the the antioxidant intake, for example, this is a very interesting one. Because what they've shown is that once you get to a point where you have excess levels of reactive oxygen species, those excess levels of reactive oxygen species can cause a suppressive effect on the response to exercise. Meaning if you're exercising very hard. And a lot of these studies we're talking about like people doing one hour bike rides three times a week or doing like, a typical three sets of ten, you know, you know, with seventy percent one are m we're not talking about hefty cross-fitters or ironman athletes creating rampant oxidation, right? So one could make an argument that the rampant oxidation that occurs from hard and heavy exercise. If you're very serious athlete, or professional athlete. Would actually dictate the need for some amount of antioxidant supplementation to be able to also not blunt the hormetic response to exercise. So I think part of this is how hard are you exercising and do you need to actually mitigate excess levels of reactive oxygen species because it's almost like a parabolic curve a certain amount is good. And when you get them, very high, and you've got rampant inflammation, you actually reduce your your who medic response to exercise. So part of it is kind of the doses the poison with antioxidants, but a big part of it is, you know, how much damage have you actually created do truly have a need for the antioxidants, or you just kind of a recreational athlete, or, you know, a lot of people just with horse sense. No, you know, if you're doing cross fit five times a week and you're exercising hard and heavy. You're probably fine taking the antioxidant supplements or doing crowd therapy. For example. Another example of this would be 'Croppy. Right. Most of the studies that have been shown that cryotherapy inhibits the hormone response to exercise induced a pretty significant decrease in core temperature skin temperature that was only able to be induced with ten plus minutes of cold exposure, usually cold water immersion. Very few people are staying ten minutes and across therapy chamber. I don't consider a two to five minute cold shower, or as I do a quick plunge into the cold pool back behind my house to anything near what you see in the studies that show that cryotherapy or cold Thermo Genesis can blunt the hormetic response to exercise. So again, like it really really depends. And you could probably even make an argument that once again, if you're a bodybuilder or an iron man triathlete or a, you know, somebody doing like five six cross fit workouts week, even then that amount of crowd therapy. Maybe just fine for you. Because the amount. Of oxidation. You're creating is actually blunting the hormetic response to exercise, and you need to somehow nip that in the bud. So oh does all that make sense? Yeah. A lot of things to take any consideration. I mean, one of the biggest things been that stands out to me is that so many people I think they hear whether it's from the news or from whatever avenue, they're physician that it's like, you know, take as much antioxidants as you want like just reservatrol after resveratrol and not knowing kind of the effects of overtaking anti-oxidants, especially kind of Reich into consideration. What their overall exertion level from a physical standpoint and comes from so people to they need to know their numbers, and they need to know the research. Yeah, I think another big part of this is that there are some antioxidants that are what are called selective antioxidants have some very interesting. Studies behind them that show that they don't actually blunt the hormetic response to exercise, but they at the same time can. Reduce a significant amount of toxic reactive oxygen species. These are the same type of antioxidants that have been shown to have selective affect on carcinogenesis and be able to limit carcinogenic toxicity or the potential for for cancer growth, but they only have cyto-toxicity against cancer cells and of the ones that I've seen the top three. And these would be three that I would be completely comfortable with people using after exercise even arguably after exercise it's not that difficult that doesn't fall into the categories. I described earlier and those three would be a water with hydrogen tablets or hydrogen-rich water or to water with molecular hydrogen added that hydrogen is selective antioxidant and Lincoln the show so whole podcast that I did on hydrogen-rich water care, Seton using care Seton that also appears to have a selective antioxidant effect, and you know, for exa-. Ample use Trucy, hydrogen, tablets, the care Seton. I get his made by Thorne. They make care. Seton fight assume that's really good and really absorbed. Well, and then a green tea polyphenyls, you can live go to Amazon and get like organic green tea polyphenol capsules or powder, and those three of any of the antioxidants that you could use if you just wanna play it safe. Hydrogen-rich water care, Seton or green tea polyphenyls all seem to be able to blunt some of that, you know, free radical response to exercise without blunting the hormetic response exercise. So you could still have some antioxidants and the ones probably to stay away from if you wanna play super-safe, it'd be high-dose in vitamin c hydro synthetic vitamin E L Filipovic acid coenzyme q ten NS Leedle Sistine. Those would be the ones that you'd wanna play it safe with if you really wanna pay attention to what the research has told us about hormesis, and and the blunting of it, but the other three listed you'd think would be good for everyone. In case. I think they're they're fine. Obviously, there's some people own maybe they get diarrhea from Seton or something. But yeah. In most cases, those those three are fine. I know green tea make some people nauseous to those other thing if you don't want nauseous diarrhea, maybe. Yeah. Know your body. But yeah, those are lease worth experimenting with. So they're out co. Hi, ben. My question is about coffee absolutely love coffee in excellent coffee that I do have a concern that I am stressing my drills constantly. So how would you suggest about being able to still enjoy coffee and cleaning out the drills? And if this is really initial or not, thank you. Jay. Are you your coffee drinker, quite the coffee drinker? I'm a bit of the coffee snob if you will early. How do you like your coffee home black is muscle? Yeah. I'm with you. They're really I don't like to put anything in it. I mean, you know, I'll drink some some coffee with butter and NTT. Oh, every once in a while sometimes that upsets of my my digestive system little bit could be the DEA pure, see aid. But really I'm more of a fan just drinking black if you can't drink copious amounts of MCAT oil. You're not a bio hacker, my friend. So so I've been told I'm just gonna drop that label. Yeah. Prob- should anyways. I do like my coffee black. But lately, I have been and I just talked about this in today's weekly roundup. Every Friday a weekly roundup. I talk about my latest things I've been doing on. I do and have been adding for instance, sensitively couple of teaspoons of Salen, cinnamon. And also for the reasons I'll describe right now, some salt to my to my coffee, and I just put a neutral and blend it sometimes roll Stevie in there too for flavor. But does it. Just like a cinnamon Dolchai Lotte does will actually I'll know. What's what's a dull say, I I don't I don't remember just know they have it at Starbucks. I haven't been to Starbucks and a long time. But I just remembered that the they had them there. I have no idea. I know it's got cinnamon and some frothy nece named after that nutritionist guy works with the UFC fighters. Mike dulcie? I don't know Starbucks but name a lot to after him. But probably I won't Starbucks name a lot. They after me called the greenfield day every grow SuperFood. No demand blended in with your law. You're going to meet you throw up your morning Cup of coffee, but you'll live till you're one hundred twenty baby with puke all of your car. So anyways. Yeah caffeine. I mean, it can stimulate neuronal activity in the brain that consent. Message to your to etry gland, which stimulates your dream glands to produce dren in cortisol. That's why when you drink a Cup of coffee, it'll temporarily spike your blood sugar like is your liver. Dumps a bunch of glycogen to get glucose in your bloodstream to allow you to to run from a lion. Long term. You could argue that constant activation of the fight and flight response could cause some type of depletion of minerals, which would be responsible for assisting with Drina function, or perhaps vitamin C or perhaps even dopamine serotonin neuro transmitters help to regulate the brain's reward and pleasure centers. But there's really scientific studies to back that up. There's no scientific studies actually on on a loss of a drill function caffeine intake, and there's plenty. Of studies. That's just coffee protects against Alzheimer's and Parkinson's, and you know, oddly enough, even though it causes glucose to get releasing the bloodstream, very short and transient so it protects type two diabetes and liver disease. And so I think that it is more though, if you're concerned about Hypo a Drina in in that a condition was the Drina glance can can begin to lower the amount of production of glucocorticoid, and if you've gotten let's see a good hormone tests, like say a Dutch test like a urine test where you're you're peeing on a strip five times during the course of the day, you get the results back, and it shows that you have consistently low cortisol indicating some loss of adrenal function, potentially. You may want to consider simply, you know, as I do quite regularly shifting to like a good organic decaf. You know, like once every every one to two months just taken about seven days or so and switching. Decaf that's probably the simplest way to do this. And you know, not all decaf is created equal. That's one thing to consider today. Most processors use pretty safe methods to remove the caffeine from coffee, but but there is a method called indirect caffeinated. And basically what they use ethyl acetate, which is a lot of times derived from fruits, but can be accompanied by other unnatural, solvents such as methylene chloride, and they used to use trichloroethylene, but they don't use that anymore since it was found to be carcinogenic. There's kind of like this this myth on the internet that they're still using that they're not, but but that is one method in which beans are decaffeinated, and I'm not as comfortable with that versus a method cold Swiss water process, and that's where they just it's it's another indirect method. They soak the being in water softens the beans removed the caffeine, the usual run the that liquid through. Activated charcoal or through carbon filters, and that decaffeinated, and then the fluid that you get afterwards returned back to the beans. It's dried the beans retained a lot of their antioxidant potential and get all all the benefits of caffeine from a medical standpoint. But or all the benefits of coffee from medical standpoint without the caffeine, and kind of a similar process would be carbon dioxide where they soak the beans in compressed carbon dioxide in that removes a lot of the caffeine, and then the solvent that contains the extract caffeine evaporates in the beans returned to room temperature. So I would go Swiss water process or or CO two if you were gonna go with d Kathy. And ultimately that that could be helpful. If you're concerned about the the long term impact of coffee on end does the does the Swiss water process remove any of the polyphenyls or any decaf process removing. Yeah. Official polyphenyls both you remove some of the antioxidants than some of the polyphenyls which. I I suppose folks who are now arguing that the polyphenyls and coffee could be cytotoxic, which I know. Dr Paul Sally, no says that I consider them potentially cytotoxic. But I also consider that to be hormetic affect and so I would say drinking ten cups of coffee a day. You may wanna worry but in small doses, it's just fine. But yeah, the the decaf has slightly lower amounts of antioxidants. But it's it's pretty slight. So it's not something to worry about too much. And there are certain things you can do though like you can blend your coffee and things or take certain extracts at the same time or different type of time of day to support your dreams. So for example, I mentioned that I put Salen cinnamon, which is really good, for instance, entity, and and managing blood glucose, which could lower that blood glucose response that you'd naturally get from the coffee, and then I put cease Elton 'cause 'cause minerals are a key component of adrenal function. So that's one thing you can do is just a little Salen cinnamon, NC salt in your coffee and. I like that. 'cause it it's pretty cheap and easy and most people can can get their hands on organic, say lawn, cinnamon and good cease Holt and tastes pretty good use any type of soil. I use this stuff called Kalima. She's all it's like, it's it's harvested off the Mexican coast from spring water that kind of goes down the rocks that go down to the coastline. So it's not from seawater which could have some plastics metals and stuff in it is just from the the rocks up above the sea. So because I've been using the Celtics for a while you would recommend Celtics really into Celtics actually even better than that. It's even higher in minerals and cleaner. I just happened up about twenty bags of that that claim Saul. I think the cleaners all tastes better. Honestly. But the Celtics bring into Celtic up there, then there are things you can mix with the coffee to actually 'cause the jitters to be lowered. Or if you're like a slow coffee oxidizer to allow the caffeine to get released over an extended period of time. Time or to lie to be more relaxed when you take the caffeine and probably the top three would be thinning reshi or holy basil, which is also most tolsey so thinning Rishi or holy basil would all be things you could combine with coffee to make a healthier. I've even thought about kion might be giving my business idea here and shooting myself in the foot, but I really let yourself I don't like the idea of like mixing a bunch of stuff into the beans and then selling like the like the dried like powdered being with all the stuff mixed into it. Because I think adulterate the flavor alters the flavor of the bean and I'm Connie snob. Like, I want to taste really good thinking people could order. They're keen on coffee, right and get all the flavor in the antioxidants, and the purity of the being, but then I could add in like, a relax Asian pack. Like, I could take tolsey, and I could take reshi, and I could take Thanian could put that into like a pack for people, and they could they could add that into their shopping cart when they buy. I could even I could even do the same thing with like up. Grader coffee, right? Like, I could have like a booster where it's got like lion's mane and may be you know, alpha-gpc and Hooper Zine or something like that. And you get that as a way to make the coffee give you an extra boost. I think it'd be cool to dick around with with like give them the option to do that. Yeah. I'd yeah. My my employees are just going to kill me though. If I if I had another skew at this point. But I think it's a good idea. I wanna do it. I want to do it. Nobody's still my business idea, please. Or at least give me royalty. So anyways, that's that's what I'm thinking. But then then they're alternates to coffee. There are two that. I really like one is dandy. A lot of people like dandy because it tastes a little bit like coffee, but it's wonderful for the liver, and you can get it off of Amazon, and it's primarily made with with dandy lion. Which is very good for you. It doesn't have a lot of the acidity of the bitterness of coffee. But it does have a lot of the flavor and like it tastes. It's it takes yearly like coffee and dandelions. Yeah. Yeah. Try feel I feel like when I'm wanting a Cup of coffee like I'm wanting a damn Cup of coffee. And so if I were to like sit down and try to drink this, and it didn't taste like coffee. I might be pretty pissed you call yourself hippie. Geez. Either neither a hippie or bio hacker, Jay. Just a yellow, let's be honest. But it's actually it's Gandhi, lying, but admittedly. It's got roasted barley ri- and chicory root in as well. So, and they they eliminate all the gluten from the barley and rye in the extraction process of there's no actually actual gluten. But might be kind of fun to have one of these round your pantry as alternative coffee the other one like his Mike Akao. This one is awesome. It's ca- county ABS and cow shells zero calories, and it tastes like your free. Like you drinking fricking pure chocolate. I like it so much I will sometimes make coffee and put two tablespoons of Mike account in neutral it, and then pour the coffee over that and blend it and make myself like chocolate coffee is really. Yeah. Good, my friend Tucker max who like he's super well-informed guy river famous author. He turned me onto this stuff because he isn't drink coffee. He drinks this. It's so good. It's basically t made from the shell of a cow. Being plus you get all the dopamine release that you get from Cal. So you feel really good after you drink it. So that's another one that that's a pretty handy alternative to to coffee. Is it tastes like hot chocolate does? But is really good. Plus, it's almost guilt for he because there's no calories in it. So as Dan I'm won't some right now actually talking about it on cart right now yet, Mike Akao and then the lasting out. Consider would be of vitamin c basically vitamin c is also very important for the adrenals, and you could supplement with vitamin C. Like, there's a company called jigsaw health that makes a wonderful vitamin c lysine combo that I actually travel with because I like to keep my main system supported when I'm traveling can also cyst with your morning ballot movement. If you mix it with will make neom there's another company called American nutraceutical 's that makes a really good whole foods bite him and see these would be too as we've discussed probably avoid after exercise. But. And I wouldn't combined with the caffeine 'cause it just make a taste like ask. But at some point like before you go to bed at night supplements vitamin c that can be very very good for the drills as well. So I'd consider thrown that in there and. Yeah, that's that's that's where my thoughts. Go on the answer this question. So hopefully, that's helpful. Say it. No. If you have not tried coffee with thea Nin storms brand as well. This one you recommend as well. Like that is probably one of my favorite stacks of anything out of like, any other type of guess, you would say Nutro pic- related settlements or adapt Jains, and I would do Fien plus or coffee plus the inning that. That's me. Yeah. It's a good Mexico. I think theme coffee is the top of the list. So they have. Hi, Ben was to take on Priore count supplements. There are so many different brands in the market. I've found the answer depends on what kind of exercise a person's doing and what he or she is trying to achieve from this workout session in general, do you recommend taking pre workout supplements will my body become addictive to the extra boost. Meaning if I don't take the pre-workout will be weaker and slower, thank you pre workout supplements. I personally like to take a little caffeine in in all do some nicotine, some methylene blue LSD, usually like not a lot like just enough to that. I'm slightly trip in in then THC, CBD and beet root, and and all. Jack three d and that makes red bowl in the the vitamins, and that's my that's pretty safe non addictive you sleep. Well, by about one am and just works, wonderful, wonderful, workout you need to wear a diaper during your workout. But I worked when you say you fall asleep at one AM, you mean, you fall asleep on the on the bench as your bench pressing. Yeah, I'm still bench pressing at that point yet one thousand one thousand to fall asleep. We're mesa's. Yeah. I was big and no. But seriously like I would take like red line coffee in like three shots of Espresso on when I was bodybuilding. I do a lot of pre workouts. And I'd be sipping him out of out of the shaker bottle while I was working out. Yeah. And yet here I did the exact same in. So I remember when when I was bodybuilding back in my early twenties, we would take pre workout supplements just like way beyond kind of the directions. And but I'd be shitting my pants all the time because of the amount of magnesium and stuff, they'd just flood into it. We there's a company that put out something called super pump to fifty. I think they still make it nowadays. But we always call it super dump to fifty because that is exactly what would happen as soon as you take it. Yeah. I wanna come with his up lament and named super. I don't know what going to be at but can be super something it'd be like SuperFood or maybe super sleep. Super and. Yeah, super awesome super epic anyways. So yeah, I mean this stuff can be bad news bears for some of the reasons we talked about earlier on the caffeine question for the adrenals addictive potential, the feeling that you just can't you work out unless you have in your system. I mean, both psychological and physiological boat. I like is the idea of using pre workouts that are either non addictive or non kinda psychostimulants central nervous system based or both and this would include devices as well. So what I mean by that when it comes to supplements on a big fan of anything that increases blood flow, you know, similar way that Viagra would do. But without the actual, you know, central nervous system stimulus involved. There's one company I've interviewed the founder of this company before it's called bio tropic labs, and he does like all these blood-boosting compounds that literally do act like Viagra for the whole body. Big. Amount of blood flow. He marketed designed all these for altitude training athletes, but that would be a perfect example of, you know, very similar like beet root. But just kinda like upgraded beet root, and that would be one that would that would be appropriate. I think another one would be, you know, not to toot my own horn, but essential amino acids. I mean, those things like for shot in the arm because they stave off central nervous system Attiya by keeping trip to fan from cross the blood brain barrier and making sleepy like thanksgiving dinner during a workout, especially hard workout. But they also stave off also catabolism they give you a nice fuel to us as an alternative to carbohydrates fats and those just forget work with no addictive potential or central nervous system stimulation. You could take him at ten PM and be asleep at ten ten pm actually helplessly. So that's they won't shit's. Yeah. For supplements. I would consider that type of approach either amino acids or some kind of blood flow precursor devices right there. Devices. There's this one company called the calm things. Amazing. It's it's for sleep. But they have a separate audio track on it called ignite that that you could use for energy and a huge fan of the new comb device. I own one of those it's expensive. It's like a five thousand dollar device. But I mean, it's like having a nap in your pocket and now they're rolling out like these pre workout tracks. They're like audio tracks. Similarly, there are companies like halo right a headset. It's called trans direct cranial stimulation. You put that on before work at you get this huge increase in motor neuron recruitment. But you're not having to drink three cups of coffee. So that that's you. So you could use so-called bio hacks to do this you can even plant to. What was it called the Levitra nine thousand pelvic love tra-, non love Tron pelvic stimulator. Maybe that'll get pumped up for a workout. And you could of course, use a couple of other tactics. I'm a big fan of breath work like using the Wim Hof technique to activate your sympathetic nervous system, like doing like three just sixty second rounds of women Hoff who you know, that type of breath work that can get you super pumped up for workout again, no stimulants required. And then all linked to an article in the show notes, but my friend Brad Kern recently wrote an article about not preheat conditioning before workout but pre cooling literally jumping in an ice, baths, cold shower, right before you go, do your workout that can be a huge shot in the arm and allow you to reduce your rating of perceived exertion push harder during the workout and research has flesh this out 'cause you're starting off with lower court temperature and an endorphin release. So those are all examples just. Few examples that come to mind for me of ways that you can get a pre workout supplement without taking traditional whatever, you know, red line or Jack three d or one of those types elements. Yeah. No, good points. I mean, she asks, you know, or these things addictive and the the answer to that is I mean, absolutely. They are these are working on plenty of receptors in our brains that are enhanced kind of addiction points in the brain. And so I mean it staying away from the synthetically made stuff as much as possible. It's just going to benefit you. Yeah. Yeah. And there you guys go to the doctor said it, he's a certified brain guy. Yeah. So. It must be true. I should market myself. Like, yeah. A brain guy instead of bringing back or the brain, dude. All right. Well, we're getting kind of long in the tooth for today's show, but we cannot in this show without giving some goodies away. So this is the part of the show, and we wanna get free swag. So we love I tunes reviews. I haven't solicited them for awhile. But they really help the show if you go to tunes or really anywhere, you listen to your favorite podcast, by tuned is the most powerful lever view, if you leave us, a nice, solid review me love your review. And we read it on the show and you hear his read it on the show. We're gonna ship. You a handy dandy swag pack with a cool t-shirt? Ben greenfield fitness, t shirt water bottle of beanie pretty much whole WorL replace your whole wardrobe in your kitchen cabinet, and you just Email your t-shirt size to gear at Ben greenfield, fitness dot com. So emailed Goerge bigger of in stock com-, if you here's review and get handy, dandy swag pack. So what do you think j you re? Review time to feel like Santa Claus do. Yeah. This one is from Tony rose in Siham, assuming he's at my neck of the woods in CBN. I'm just assuming North Carolina. And he called his review the best podcast in the interwebs says I listened to many podcasts but have never reviewed one. This is the only podcasts. I don't fast forward through the commercials because they are as informative as the show's content. I've learned so much. I feel like I have a PHD in all matters of health, fitness and nutrition. Just like you gents August. Indeed. Yeah. I mean, Tony come take over since August, falling many of bins tips tricks and hacks. I've lost over one hundred forty pounds and shrunk from a fifty inch to thirty four inch waist. Thanks been that's frigging credible. We are turning big old strongmen into Wimpy thirty four inch waist, folks. Indeed around the world buddies. That's acid muscle mass. We share some missile Massa, shrink people. And now, we have a shrink who shrinks people. Yeah. Yeah. Get paid the big bucks for well. Tony rose and NC. If that's where you're at Email gear Greenville fitness systems, send them swag less new teacher ties and the rest, you go leave us a review. Will we promise to read it? If it's really just bomb socks will lease still read it just not on the show. So all the show notes everything I've talked about from pre workout supplements to some of the coffee tips to blackened, extract and beyond all the articles. You learn about the full calendar where all being the world, you can grab all that. And link to our new podcast, Jay wiles website, Lebano, you think Ajay to be kind. He's probably gonna read it as well all comments, you can leave and access the show notes. Over Ben greenfield, finis dot com slash three ninety six and. Jay, how do they say goodbye down there in South Carolina, North Carolina. So south south good. I mean, they they say goodbye. But just in a really strong redneck. Accents goodbye. All right. Well, as we say appear in Washington state to Lou good day goodbye. Thanks for listening to today's show. You can grab all the show notes resources pretty much everything that I mentioned over at Ben greenfield, fitness dot 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 hormone sleep digestion, fat loss performance, plenty more, please also know that all the links all the promo codes that I mentioned during this an every episode helped to make this podcast happen and to generate income that Nabil's 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 code of generate because that helps to float this thing and keep it coming to you each and every week.

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Q&A 407: Top Air Pollution Tips, How To Get Started With Biohacking, Can Infrared & Red Light Be Bad For You & Much More!

Ben Greenfield Fitness

1:11:24 hr | 10 months ago

Q&A 407: Top Air Pollution Tips, How To Get Started With Biohacking, Can Infrared & Red Light Be Bad For You & Much More!

"In this episode of the Ben Greenfield Fitness podcast. Top air pollution tips full you'll trillion listeners. How to get started the biohacking biohacking can infrared and red light? Be Bad for you and much more. Help performance nutrition longevity ancestral living biohacking and much more my name is Ben Greenfield and welcome to the show while folks not good news or you want bad bad news. Maybe it's good news and good news for some of you few absolutely detest my usual. QNA podcast Sidekick J. T. wiles because is I don't really have any internet out in the forest at my house. I haven't for quite some time. I always got to like drive to library or an evil starbucks bucks to To record and because of that Jay and I were not able to connect for today's show but I still wanted to get a podcast passed out. And so since we've had lots of questions and research studies Bouncing around figured that it was high time I get you a Acuna. This is Q.. In a four zero seven so everything I talked about today you can find at Ben. Greenfield fitness dot com slash. Four zero seven if if it sounds like I have a head cold. Don't actually quite the contrary. I have a laser light stuck up my nose. I use a thing called a V. Light. They're not like AK- sponsor of today's show done really interesting. PODCAST with them I'll put Lincoln in the podcast to the newsflashes section of today's show notes but basically it's called a gamma of Eli has two different models. An Alpha for ten hurts brainwave signal and a gamma for forty hertz. And what the gamma does is it uses. There's something called photo bio modulation which will actually talk a little bit more about. I guess I'll talk a little bit more about on the podcast today. to stimulate what's called the ventral the core areas of your brain. The doing really interesting research on this thing for dementia and Alzheimer's but it's also fantastic as like a cup of coffee for your brain when you wake up actually activate something called Sida Chrome See oxidise in neural tissue using about eight hundred ten nanometers animators of near infrared light. And if that's a big for you and you don't quite understand what eight hundred ten nanometers of near for Red Light is is than pay attention later on because I had somebody calling a question about light therapy and headaches and I'll get into that but this thing I'm wearing right now it's called A. V. Like Gamma Superhero. Little Beep beep boop up or sounds like my nose is plugged. It's because a laser light up my nose and a laser helmet on so anyways though Today's Today's show Should be a doozy should be fun for you. And at the time this is being recorded just so you know a quick special announcement. I'M GONNA be headed down to down over east to India so for all of my listeners. In India I don't even know if my podcast is allowed in India. I heard podcast. That dropped the F bomb or have explicity in them actually get Banned from the apple podcast over there. I don't know if that's true. Maybe one of my Indian Indian listeners could comment and let me know but anyway headed to the door Or Laura's as you say New Delhi Mumbai so you can go to Ben Greenfield fitness dot com slash calendar to check out those details and should my American listeners. Be Feeling Lonely The other two events albeit coming appear in the US are April fourth through sixth albeit the Wild Health Summit at the Kentucky Castle the Wonderful Kentucky Castle Destination Hotspot in Lexington attend teaching at a genome based precision medicine conference there and that is open to the general public. If you WANNA get in openly to that one in the show notes and then of course Albee at Paleo F X Austin Texas if you want to join me in Austin that is an amazing fun. Big Huge party in all things epigenetics. Genetics biohacking Kito nutro picks strength conditioning. Sleep stress you name it. Everything is covered their amazing conference. So only two that new Shona Sue over right. Ben Greenfield fitness dot com slash. Four zero seven so that being said let's jump in Shelley Are This is the part of the show where I'd get into do a lot of the things that are released on my feed. Put out a research feed every week on twitter and on facebook go to twitter dot com slash Ben Greenfeld or you go to the bengals fitness facebook page. You can read about all. These different research studies that I am pouring through typically every single morning while I'm sipping Mike Cup of coffee and there were a few interesting ones that came across my plate recently so this first one appeared in the the Magazine Scientific American and actually reported on a study that was done in the journal brain imaging and behavior in the UK. They studied over seven thousand adults and what they wanted to look at specifically was the impact of moderate to vigorous physical activity. What's called hippocampal Campo volume? which is basically directly linked to the growth of new neurons and we already know that something called brain derived arrived? neurotrophic factor or be an F. is triggered by things like aerobic exercise or sauna even suicide and mushrooms and that promotes neuronal Ronald Growth and survival. But this specific paper reported on was this growing body of research that suggests that exercise for size that is cognitively stimulating benefits the brain more than exercise. That doesn't make cognitive demands. What they found was that exercise sizes good for your hippocampus for BNF as we already know but in this case when exercise is combined with cognitively demanding activity in a stimulating environment you get even more new neurons that are created and furthermore it seems to trigger enhanced? neuronal survival. Now what does this mean. It means that if you're exercising right now and listen to this podcast good on you because even something as simple as listening to a podcast podcast or an audio book rather than my numbing but rock during an exercise session can actually allow for the growth of new neurons and all ought to do this. I'll do a challenging kettle Alabel workout or go out in and do like a an obstacle course style workout and instead of listening to you know Deep House or techno or something. I might use news when the going gets really tough to motivate myself. I'll instead listen to an audio book or a podcast. That's actually making me smarter while I train and it turns out that based on this new research even though it can be hard to focus on some of this stuff when you're exercising. That's one of the things that can cause the neuronal growth having your brain and your body already working hard at the same time now. Of course this goes to say that you know if you're engaged in a sport table tennis tennis or basketball or or anything else. I mean even golf. He could say that combines physical activity with something that's cognitively demanding that's also a great strategy I don't think anybody's GonNa be playing the Ukulele guitar that jazz flute while riding their bike down the highway there are some things you cannot co combined but I I think that this idea of challenging brain while you exercise is a good idea and this latest research really backs that up. So I'll link to this article all from scientific American in the show notes if you go to bend Greenfield thinness dot com slash four zero seven. Now I also came across. It's an interesting article that delved into this new impossible burger which I get a lot of questions about out so burger king now has their their impossible walker. They're impossible walker and that Walker. Patty actually has twenty four different ingredients Senate versus the original wallpaper. Patty which side from the oil that is cooked in I suppose has just one basic ingredient and that's beef The impossible Walker and and the regular Walker have similar caloric count Impossible Walker has six hundred thirty calories and those are mostly from the added oils that they add to the Walker her to get the calorie count up and the regular Walker has about six hundred sixty calories of appear lovely beef albeit from K.. Fo- food lots where the abuse the cows. So I'm not really a fan of either option and there are there are some kind of cool things when it comes to the impossible wipers for example. If you look at beef the red color and beef it comes from hemoglobin which is the oxygen binding protein. In blood and Maya golden the molecule in the blood that takes the oxygen away from hemoglobin or the the molecule in muscle rather than takes the oxygen away from the hemoglobin. Now they wanted to get the impossible walker meet quote meet unquote to get to that same red in color so in this case they use something called leg hemoglobin now leg. Hemoglobin is made by bacteria specific bacteria called rise. OBM And what Reizo arise. o B M does is an enzyme and it takes nitrogen from the air and turns it into fertilizer that plants can use so it lives in the roots of plants Lance and the enzyme that binds to the nitrogen is damaged by the presence of oxygen. So this little bacterium. This resume makes something called leg hemoglobin to bind oxygen to keep the oxygen out of the way so that the The bacterial enzyme isn't damaged. I now what scientists figured out how to do is the splice the gene that makes this red leg hemoglobin into yeast so they could then grow yeast east separate the leg hemoglobin and then add it into the impossible walker. Now that technically means the impossible. Proper is a genetically genetically modified organism and in some cases. I'M NOT NECESSARILY OPPOSED TO GMO proteins. I think the safety of still needs to be fleshed out but I do like science. I and I think it is cool. How they figured out how to make this be read by growing Hemoglobin on yeast which is Kinda cool? The problem is that when you look at the impossible Walker and the amount of soy that needs to be used to make the impossible whopper upper. Here's the deal. The impossible Walker has about forty four milligrams of estrogen. Now compare that to the Walker. The Walker has about a two point five nanograms vest rogen far far smaller amounts of estrogen. Now if you would like a little refresher her on the metric system there are one million nanograms in one milligram so that means that impossible Walker has about eighteen million times as much estrogen as a regular wolper now we know that excess soy consumption can cause things like jining comas or excess estrogen accumulation especially in males meaning basically basically causes the equipment of man boobs now. Six glasses of soy milk would be enough. Estrogen to actually 'cause Giannakou MASTA. Now when you are eating an impossible walker you're actually getting close to that and so the problem is that you would have to eat about eight. Eight hundred eighty pounds of beef from steer that has been implanted with hormones to be able to get that amount of estrogen and unfortunately that's the amount of estrogen that we see in this impossible oppor. So I'm still going to steer clear of the impossible oppor even though it has that. Cool little leg hemoglobin in in it It's simply something that I don't feel comfortable consuming. Personally I don't know about you. How do you feel about the impossible robber and be out there? Mowing down on these things. If if so leave a comment in the show notes why all right so. So what else aside from exercising for the brain and these scary new impossible burgers Let's talk about fructose us while we're talking about food fructose vilified fructose. Fructose is poisoned. According to I believe it's Robert Lustiger and many people are very very concerned about fructose. And I was was actually having an interesting conversation the other day with somebody and said well technically in in what's called Hypo caloric state besides the fact that it's not very nutrient dense and support some companies. That do some food lobbying that I'm not a big fan of the consumption of of sweetened regular Calorie Soda Really Really. Isn't that big of an issue metabolic. -Ly again if you're in a hypo caloric state and that's because the fructose. That's in that. Those sugars are primarily merrily. Going to be used to refill your liver glycogen stores and to a lesser extent. Because they don't really have the the enzyme that that takes fructose readily and turns turns it into glycogen but the Candu so to a certain extent your skeletal muscle and so the the reason I say that is because when we look at fructose and we look at all the different different studies on fructose out there. The only situation in which fructose has been shown to be an actual metabolic issue to contribute to things things like excess triglycerides and non alcoholic. Fatty liver. Disease is if fructose is consumed with excess calories salaries okay and in most people. Drinking Soda are indeed consuming excess calories but unfortunately I know many health enthusiasts who steer clear of things like fructose. Awesome things like honey because they're afraid of some of the metabolic issues that they've heard about fructose in fruit. When in fact you know as I talked about a podcast a long time ago where I was discussing why we include honey in in the key on Energy Bar Fructose can be actually something. That's good for Blood Glucose in stabilize insulin. And furthermore this this research study that I'm getting linked to in the show. It's a pretty recent. One that appeared in the American Journal of Clinical Nutrition summed. It up pretty well. Basically basically it points out that the highest level of evidence from systematic reviews and Meta analyses on fructose does not support any causal relationship elation ship with cardio metabolic disease what they found instead was that fructose containing sugars can lead to weight gain an increase in cardio metabolic risk factors and and disease only if the fructose is consumed when one is in a state of hyper caloric intake of excess calorie intake. But if you're not eating more calories than you're burning it is just fine to include fructose special things like whole fresh fruit in your diet. Hi It without risk of metabolic disease and in fact just a few months ago. A wonderful author and researcher guys on my show before Stefan DNA he he published a systematic review of whole fresh fruit consumption and looked at what it did to overall energy intake meaning stabilization of appetite and and also at a positive or for Propensity to weight gain and what he found was that consistent intake of whole fresh fruits not only decreases the amount of calories that people eat during the day but it also is not associate with weight gain weight weight gain in May indeed be associated with a modest protection against weight gain and that impact goes up the more you get towards whole fresh fruit and the unless you get towards isolated fruit sugars in something like a fruit juice. So this points out the fact that not only again in Eyeso- caloric or or Hypo Clark state is fruit. Fructose not fattening or contributory towards metabolic issues but it may in fact have a protective effect. So everybody out there. WHO's fructose phobic or fruit phobic? Continue to be that way if you're talking about a state of someone who's eating eating enough calories and then the fructose in the fruit or perhaps the fructose or the or the shoulders from a wine or alcohol is causing spillover. But if you're already controlling controlling calories including fruit fructose in your diet is no big deal at all so quit being afraid of fructose and fruit my friends. It's it's not that big of a problem so finally I wanted to get into you know speaking of fruit fructose. This whole idea of fasting and Ketosis specifically related to something that. I'm very intrigued with and that would be breath control while my friend. Dr Peter. Attiyah recently published an article on his website. That was inspired by another friend of mine. Justin lead the guy who typically guides me. When I'm on my hunts down in a white? He's he's a world class free diver. He's spear fishermen. He's a ball hunter. He competes in these free diving and spearfishing championships. And what He. He decided to do. for his championship was to engage in intermittent fasting to elevate kitone bodies to see if he could increase his breath. Hold time time. Well I personally when I trained with free diving instructor Ted Hardy Down in Fort Lauderdale Florida. WHO does a fantastic? Anybody wants to get a free diving spearfishing. You need to check out. Ted's courses called Emergent free diving down in Fort Lauderdale. So he took me from about a two minute and thirty seconds static breath breath hold up to a four minute and forty five seconds static breath hold in the pool over the course of seven days but when I took cook exogenous ketones this. In this case in the form of Ketone esters prior to the breath hold practice I was able to attack an extra twenty three seconds on my own personal personal breath. Hold so I was in like the four twenties without ketones. Once I added the key tones in I got up into the four forties. Noor other strategies that you can use to increase your breath told Time like say not being to cold not consuming caffeine or anything. That's going to increase metabolic rate being careful dairy which thickens the mucus. But these kitone don't seem to make a profound impact on breath. Hold time while what Peter Talks about in the article is how one of the things that is is the trigger for you to take a breath would be high levels of carbon dioxide carbon dioxide accumulation. Your bloodstream which send your brain this early warning sign that your not gas exchanging and causes take a breath. B- can also hack this so if you have less internal co two levels goals you would have a lower involuntary muscle contraction of your diaphragm and less of that involuntary urge to breathe. When you're trying to hold your breath well some people to achieve this effect will do things like hyperventilate prior to a breath? Hold the problem with that is that it can be dangerous because you can breathe off so much co two that you don't get the signal early enough to take a breath and can get things like shallow water blackout and people have even died from doing things like like you know whim. Hostile breath work protocols prior to breath hold in the pool. Breath holds underwater. But you can naturally into a slightly lesser extent EH decrease your carbon dioxide production if you're in a state of Kito Sus or if you're engaging intermittent fasting there's lower metabolic cost of processing food so not only. Do you have more blood flow to go around to deliver oxygen to your heart into your brain to light. Hold your breath longer but then you also have this this decrease in C O two production. Because you're burning more key tones as a few old rather than burning more glucose as a fuel so you have decreased oxygen in consumption and increased. Co Two tolerance. And what Peter Gets into in this article is how both intermittent fasting or being in a fasted state as well as having high levels of the keystone Beta hydroxybutyrate in the bloodstream. That actually results in this drop in metabolic rate and metabolic efficiency. That would actually drive up an increase in the ability to be able to hold your breath. Now there's also kind of a dark side to this for people who are concerned about potentially like suppressing their metabolic rate and that would be that excess intermittent fasting strict Akito says may actually have the potential all to reset your metabolic rate to be lower which is great as a longevity hack but may also result in some issues with your overall calorie burn earn during the day and some people who will say oh. My metabolism has dropped or gain weight more easily many of those people are excessively fasting or excessively restricting calories. He's or focusing a little bit too myopically on strict long-term ketosis which I really think is only a great strategy. If you're dealing with something like you know epilepsy or cancer or some other issue. That's that's been shown to be medically assisted by Ketosis. But if you're in too breath holding free diving spearfishing may be just a breath holding contest with your friends in the pool. Doing it in a fast state appears to actually Cause a drop in the CO two levels and increased tolerance to a deprivation evasion of oxygen. So Peter's always interesting guy and I thought this article on his website was was quite interesting for those who are yawning because you have no interest at all in breath holding holding or fasting or Kito Service my apologies. I'm done now but I will link to all those studies and many more. If you go to Ben Greenville finished dot com slash four zero seven now before we jump into. Today's fantabulous Cuna. I want to tell you about a few more little things so first first of all. This is pretty excited. We have just finished completely reformulating. The extremely popular fat loss and blood. Sugar Control Product. Kion Lean. Now Kion Lena something. I've used for years and years before any high carbohydrate meal to shift myself myself more readily into a state of fat burning after the meal to control my blood sugar from eating carbohydrates whether those are sweet potatoes or yams or red wine or dark chocolate or coconut ice cream or anything else now the other thing that I use kindling quite a bit for is to shift myself into a state of higher fat oxidation. Before I do something like a a Cold Thermo Genesis. Now what kion lean primarily in the past has used to achieve that is something called Gleich oh stat glycol glaxo stat. And what Gleich Stat is. It's an extract of bitter melon wild bitter melon and that's been shown to support healthy blood sugar levels and increase uptake. Take a plasma glucose into cells so all that sugar he gets shoved in the muscle tissue more readily to be used as energy. But what I decided to do after looking in a lot of research over the past year was to upgrade kion. Lean an add something else into it called in Oh slim. An ino slim is a blend of what's called panics. Not Oh Ginseng and a straggler us. That's a very potent nutraceutical combination. That's been shown to