October 9, 2018
We live in an era of better living through science, in which muscle building and body transformation can be vastly enhanced with tactics such as Kaatsu training, efficient exercise machines such as the PeakFitPro and ARXFit, or the use of supplements such as ATP/HMB stacks, creatine, aminos and beyond.
But what you're about to discover could be the most effective tactic yet: stem cells for muscle building.
See, my friend and anti-aging physician Dr. Halland Chen of New York City just finished what he calls a “4 Week Stem Cell Workout Transformation”. Check out the before and after photos, above and below, which are particularly impressive for nothing more than a 4-week timespan. Below, I'm going spell out exactly what Halland did.
Find this interesting? Then stay tuned, because when I travel to New York City next month to speak at David Bouley's monthly dinner party (click here for details on that November 13, 2018 event), Halland is going to be guinea-pigging a very similar protocol on me. After all, the winter is a good time to get “swole” and I figured I'd do it myself with a bit of better living through science and the brilliance of one of the nation's top regenerative medicine docs.
Let's take a closer look at Halland's protocol, shall we?
The “1 Workout/Week Stem Cell Protocol For Muscle Building”
Step 1: Pre-load body With IV APSCs
In the Regenerative Medicine field, there's an increasingly popular cell line called Adult Pluripotent stem cells (APSCs). They were first discovered in 2005 and there are several subtypes that all share similar features, the naming of these populations include: Very Small Embryonic-Like stem cells (VSELs), Multilineage-differentiating stress-enduring cells (MUSEs), Marrow-Isolated Adult Multilineage Inducible cells (MIAMIs), and others. Since their discovery, APSCs have been widely studied due to their “embryonic-like” features, as they are able to replicate and multiply freely and can become any other cells in the human body. Unlike embryonic stem cells, however, they do not have known cancer-causing properties and in a clinical application can be derived autologously (from self-to-self).
APSCs are formed in bone marrow and released into our bloodstream. They circulate through our body in the inactive form and activation of these unique stem cells occurs when our body faces extreme stress, such as low oxygen, low body temperature and significant injuries. Once active, APSCs will hone in on areas of injury and degeneration to begin the repair and regeneration process. In particular, they have been found to be effective for bone injuries and therapeutics for anti-aging and organ rejuvenation.
Halland treated his body with IV APSC's and also did an IV of BioNAD (click here to listen to my podcast on NAD if you don't know what it is) each day during the 3-day process to ramp up and potentiate the APSC population/activity. The NAD he uses is sourced from Japan and is far different than most of the NAD here in the US (the word “Bio” refers to “higher bioavailability”). There are many other NAD preparations that come as lyophilized powder or lower purity quality liquid preparations, but not Halland's option. He did his stem cell treatment two days prior to his first workout.
Here's an interesting video of exactly how APSC's work:
Step 2: Workout Only 1x/Week
Given Halland's limited time as a busy physician, he only lifted heavy weights once per week, on Sundays for about 60 – 80 minutes. Monday through Saturday, he would do cardio on a treadmill for about 30-40 minute in the morning. The settings were always the same: Incline 7.0 and speed 4.7 mph. His target HR was 120-140 bpm, making this a conversational, “fat-burning zone” style workout. On either a Tuesday or Wednesday if he had time, he would do a core body workout for 30-40 minutes, primarily focusing on abdominals.
Here are the nitty-gritty details of his workout routine:
I started with conditioning and wanted this to get done in the first week. I focused more on getting my breathing and HR down to a fat burning zone, my target goal was HR of 120 – 140. Low-intensity cardio incline 7 and 4.7mph for Monday – Saturday, for a total of 30 minutes each day. Weight training was focused to just getting engagement of all my muscles. So on Sunday, it was full body training. The workout was upper body, core and lower body. Example workout would be: 3 sets 10-15 reps of chest, 3 sets of arms and then a superset back workout. For my legs, it was similar sets and reps, and then a core workout.
The next onward goals were targeting and isolating specific muscle groups. This week I focused on my weak points, which were chest and arms. So I did a combo of these exercises: Chest press 10 – 15 reps x 3 sets, plus chest flys and then also did specific targeting of my chest muscle groups, which included incline, middle and lower chest. Arms I did wide and close grip on bicep curls and for triceps, I did several variations on pulldowns to target each head of the triceps and everything was supersets.
I focused on core and targeting more muscle groups including lat pulldowns to focus on symmetry of the back. Full upper body of chest, back and shoulders was done this week. Back exercises included, lat pulldowns in combination with back rows and also some rack pulls for the mid-lower back. Shoulders we focused on the front deltoid and side and rear deltoid to make sure we filled out the muscle from each angle to give a more complete fullness.
I ramped up cardio to 1 hour in AM and then for 15 – 30 minutes after my workout. And then in this week, I only would do 2 muscle groups per exercises, such as chest and triceps and back and biceps.
Note from Ben: I don't necessarily think the program above is ideal from a strength and mass building standpoint. It's likely that when I do this program I will use the weight training complexes discussed here, my Perfect Workout program, or a mass gain program from my friends at Mindpump.
Step 3: Recovery Formula
-Pre-Workout: On Saturdays, Halland would prime his body with a round Wim Hof method breathing and an ice-bath soak. Halland used ice baths to prime both his body and his mind. His theory was to build upon the core principles that ice baths help with recovery, increase energy levels and boost immunity, all of which can pro-stem cell regulators. Ideally, he liked to do them the day before his heavy workout, on Saturday mornings after he finished his cardio routine. The duration was mainly until he felt his body was in full “flow state” but on average anywhere from 3 – 5 minutes was more than enough.
-Post workout: After the workout, Halland would do a round of IV “BioNAD” about 2-3 hours after the workout (and after eating his post-workout meal). He would also do IV CoQ10 to work in conjunction with the NAD infusion.
Thursdays, if Halland had time, he would do a session on a NovoThor bed, which is a whole body light therapy bed that works very similar to the JOOVV full body photobiomodulation that I do (photobiomodulation has been well-researched for collagen building and muscle recovery, as you can hear in my podcast with the JOOVV guys here).
Step 4: Diet
Halland's diet goals were quite simple: he wanted to have a protein goal of 150 – 200 grams and he would carb cycle from anywhere to 50 grams to 200 grams per day, depending on how intensive the day's physical activities were and depending on how his body was responding to the workout/recovery/stem cells from week to week, with higher carbohydrates on days for which recovery demands were more intensive. Here's a typical day of eating for Halland:
9AM: 3 egg whites and 1 whole egg with yolk and 2 slices of turkey bacon, 1/2 cup of oatmeal
10/11AM: 1 protein shake — by week 2 he would add in 1/2 a banana
12/1PM: Chicken (5 ounces), 4 sticks of asparagus, 1/4 cup of white rice
3PM/4PM: 1 protein shake — by week 2 he would add in 1/2 a banana
6PM: Chicken (5 ounces), 4 sticks of asparagus, 1/4 cup of white rice — alternatively, he would alternate the chicken with tuna fish
8PM/9PM: Salad with 1 can of tuna fish
By weeks 2-4, he would carbohydrate cycle, removing the oatmeal, rice and banana on Tuesday, Thursday and Saturday. On Sunday he would have a very similar diet to the above, except his post- workout meal, he ate whatever he wanted. His post-workout meal he timed to be within 15-30 minutes after working out. Essentially, he would eat almost anything that was high in protein and other extra carbs to satisfy my appetite. An example meal would be steak and eggs with sweet potato french fries, and sometimes a side of waffles or pancakes since post-workout meals always coincided with his Sunday brunch.
Note from Ben: I think this diet could be vastly improved and cleaned up. I'd likely be using the type of meals described here in my 40 Easy Meals nutrient-dense foods article. I'd also definitely add in Kion Aminos, SuperEssentials fish oil and Colostrum.
Check out Halland's impressive results and photos that he tracked and logged during this protocol:
So what do you think? Would you try this routine for yourself? What do you think will happen when Halland guinea-pigs it on me? Stay tuned for the rest of the story. In the meantime, leave your questions, comments or feedback below and I'll reply!
Finally, if you want to learn more about stem cells and how they work, here are some other resources I've published:
–The Single, Most Comprehensive Stem Cell Procedure Known To Humankind: How A “Full Body Stem Cell & Exosome Makeover” Works.
–Amniotic Stem Cell Injections, Advanced Muscle Integration Technique, High Dose Vitamin C Therapy & More: A Health Hacking Journey
–Shooting Up Stem Cells With Ben Greenfield – The “Down The Rabbit Hole” Video.
–Insider Secrets To Multi-Day Fasting, What Kind Of Fasting Burns The Most Fat, Boosting Your Own Stem Cells, Diet Variation, Feast-Famine Cycles & More With Dr. Dan Pompa.
–The Myth About “Grounding”, Acupuncture Without Needles, 400% Increase In Stem Cell Production & Much More.
–Biohacking Alzheimers, Age Reversal, Young Blood, Stem Cells, Exosomes & More!
–The Indiana Jones Of Superfoods: Stem Cells, Air-To-Water Machines, Coffeefruit & More With Darin Olien.
–Lightning Speed Healing Hack or Overpriced Fad? What You Need To Know About Stem Cells.