July 24, 2021

On a recent trip to Austin, Texas, I had the pleasure of sitting down with my new friend Brian Sanders.

Brian is the filmmaker behind the feature-length documentary Food Lies and host of the Peak Human podcast. He graduated from UCLA with a degree in Mechanical Engineering before turning to technology and selling an app company. Brian has used his technical background and love for fitness and nutrition to also work as a health coach and co-found the health, media, and technology company SAPIEN. 

Brian is also a speaker and the owner of Nose to Tail, which provides premium grass-finished meat to the 48 contiguous states.

Prior to this podcast, both Brian and I did a “shot” of a kratom/kava euphoric-inducing blend called Feel Free, so the podcast got a bit crazy! If you want to try a shot of this stuff for yourself, click here and use code BEN40 for a 40% discount.

In this episode, you'll discover:

– Brian Sanders and Ben's “drunken banter” over some new products…03:05

• Skin Food—grass-fed tallow food for the skin
• Feel Free Wellness Tonic (use code BEN40 to save 40%)

– The difference between ancestral hacking and biohacking…06:30

• Red light mimics infrared from the sun
• Grounding mats, grounding shoes, grounding straps mimic earthing or grounding
• Sauna mimics a hot afternoon day
• Morozko Forge (use code BENFORGE to save $150)
• Fire & Ice: Tips, Tricks & Biohacks To Maximize The Benefits Of Sauna, Hyperthermia, Cryotherapy & Cold Thermogenesis.
• Hyperbaric chamber (use code BEN to save $500 on the Vitaeris)
• Altitude Training, Red Blood Cells & Shellfish: Are Clams The Next Big Performance Enhancing Supplement?, with Craig Dinkel
• The Ultimate Guide To Biohacking Exercise With Oxygen Therapy, Hypoxia, Elevation & Altitude Training.
• Altitude training device
• Hypoxic training device like the LiveO2
• Vasper
• The Single, Most Comprehensive Stem Cell Procedure Known To Humankind: How A “Full Body Stem Cell & Exosome Makeover” Works with Drs. Harry Adelson and Amy Killen.
• Shooting Up Stem Cells With Ben Greenfield – The “Down The Rabbit Hole” Video.
• There’s a sector of biohacking that mimics natural living/ancestral living

– Why it’s important to track your metrics naturally, without wearables…10:05

• Unplugged by Brian MacKenzie
• In the Ironman Triathlon, Ben was sponsored by Team Timex with top-notch wearables
• Brian tried out a CGM and learned a lot about the glycogen in different foods

– The most ideal state to consume food and how to stabilize blood glucose spikes…13:20

• Cyrex panel food allergy test
• Glycemic index of a food, bacterial profile in your gut, and sympathetic nervous system response to that food that can affect your blood glucose levels
• Eating in a parasympathetic state is so important
• Say grace before a meal, breathwork before a meal, sit down to eat, chew your food 25-40 times, don’t commute while eating—a huge difference in healthy digestion
• Increased gut permeability during exercise and in high heat
• Fat adapted training
• In Ironman, Ben consumed 60%-90% carbohydrate load on race week, resulted in really bad gas and bloating and fluctuating blood glucose levels
  • Beyond Training by Ben Greenfield
• During intense training, heavy carb intake can increase performance, but has major metabolic and longevity side effects
• FASTER Study with Dr. Jeff Volek—90% ketogenic diet
• Ben switched to Cyclic Ketogenic approach with evening carb refeeds for better performance, negative health benefits
• Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?, with Dr. Peter Attia
  • BCAA
• Amino Acids, BCAA’s, EAA’s, Ketosis, Bonking & More With 41 Time Ironman Triathlete Dr. David Minkoff.
• Kion supplements
• Essential Aminos

– Ben’s biggest takeaways from the Faster Study and what it involved…26:10

• Study on the effects of ketogenic diet in ultra-endurance athletes
• Muscle biopsies for muscle composition
• Blood drawings every 15 minutes
• VO2 Max test
  • How To Increase Your VO2 Max Anytime, Anywhere – Without Actually Exercising, with Greg Wells
• Stool microbiome testing
• Both groups were equivalent with VO2 max
• One group was given a traditional diet, the other group with ketogenic diet
• The findings:
  • Ketogenic diet group did not offer any substantial improvements in performance than the traditional diet group
  • No average decrement in performance either
• Endurance athletes on ketogenic diet had better glycogen conservation mechanisms, based on muscle biopsies
• Highly glycolytic athletes, like CrossFitters, the ketogenic diet does not offer as good performance because you’re burning a lot of carbohydrates
• Low carb vs. traditional keto diet for CrossFit athletes should be tried

– What Ben carb-loaded before Spartan race days…31:00

• On race day, Ben consumed easily digestible carbohydrates only
• What worked best for Ben were potato-based starches, like Vitargo and GlycoFuse, at ¼ of recommended per hour dose
• Shot of ketone esters/salts
• 5-10 grams of amino acids + electrolytes
• Ben’s decathlon supplement recommendations = 5-10g creatine, event morning fuel could be sweet potato
• Metabolic theory = high carb meal prior to an event, risk post-meal hypoglycemic drop
• Pre-event meal is high fat, like a fatty coffee + butter or coconut oil
• The 7 Different Reasons You Age (& Potent, Proven Molecules To Enhance Longevity & Slow Aging), with Dr. Sandra Kaufmann.
• Dave Asprey’s coffee recipe

– The best way to adapt your diet for improved longevity…41:00

• Nighttime carb feeding
• Fat adapted state during the day, add in carbs at night
• Top off carb levels and remain in a relative state of fatty acid utilization
• More rapid fatty acid utilization by weight training, HIIT, cold thermogenesis, and/or consuming glucose disposal agent before nighttime meal
• Glucose disposal agents:
  • Berberine, bitter melon extract, or bitters on ice
  • Ceylon cinnamon
  • Apple Cider Vinegar
  • Dihydroberberine
  • Kion Lean
• Consume prior to evening carb feed
• Carbs at dinner results in better serotonin response
• Social benefits
• Longevity mode: 21 hours/day
• Growth mode: 3 hours/day
• BGF podcasts with Paul Saladino
  • The Toxicity Of Plants, Carnivore For Athletes, Does Meat Cause Acidity, The “Game Changers” Debate & Much More With Dr. Paul Saladino.
  • Carnivore Diet Myths Debunked, Hard Questions About Meat Vs. Plants, Are Broccoli Sprouts Really Bad For You & Much More With Dr. Paul Saladino.
  • The Truth About The Carnivore Diet: Everything You Need To Know About Dangers, Benefits, Mistakes & Hacks For Eating Only Meat.
  • Carnivore Diet, Cleaning Out Your Colon, Eating Brains, Hunting Zebras & Much More With Paul Saladino.
• BGF podcasts with Luke Storey:
  • Two Nerdy Biohackers Reveal Their Secrets To Spiritual Health, Life Optimization, Plant Medicines, Rites Of Passage, Mental Models & Much More!
  • A Crazy Biohacking Adventure With Luke Storey & Ben Greenfield: Smart Drugs, Sleep Hacking, Infrared Light, Cold Pools & Beyond!
• Breathwork vs. Psychedelics, Tantric Sex, Relational Alchemy, Questions That Lead To Love & Much More With Stefanos Sifandos & Christine Hassler.
• Ben’s pre-dinner workout at the hotel:
  • 5 x 10 deadlift at the gym
  • Cold shower
  • Kion Lean

– Ben’s best tips for including alcohol into your “healthy” diet…45:10

• Sobriety vs. drunkenness
• Clean burning alcohols—organic, non-GMO based grains, wheat-free versions
• Organic, biodynamic wines: Italy, France, and New Zealand
• Dry Farm Wines
• Tequila, vodka, and gin are pretty clean
• Activated charcoal or chlorella
• Glycine, N-Acetylcysteine, or glutathione
• Remarkable post-drinking morning haze extract = 3 grams Dihydromyricetin
• Fringe Supplement Stacks You’ve Never Heard Of, The Best Nootropic Combinations, The Latest Keto Support Compounds, Supplements That Act Like “Exercise In A Bottle” & Much More With Shawn Wells
• Rob Wolf’s electrolyte LMNT
• A Rock-Climbing Navy SEAL Talks Ibogaine, Meditation Tactics, Parenting, Purpose & More: The Nick Norris Podcast.
  • Protekt (use code BEN to save 15%)
• Salt
• Sparkling water on ice + electrolytes + hydrogen tablets in between drinks
• Not all vitamin E are created equal
• Designs for Health vitamin E—plant based compound from Annatto
• Why Your Vitamin E Supplement Could Be Harming You (& The “One Plant Wonder” Alternative That Could Be The Single Most Powerful Molecule If You’re Stranded On A Desert Island), with Dr. Barrie Tan.
• Thorne’s Vitamin E supplement

– Why Ben says it’s okay to be weird for the sake of being metabolically well…57:05

• Prevailing fault, especially in parenting on “classic” American must-have foods
• Societal pressure enabling people to eat junk food
• Educating our children about the metabolic food consequences
• Knowing vs. doing
• Growing your “healthy” community
• Spreading the word on sustainable healthy eating
• Ben’s Boundless Cookbook
• Biltong jerky

– And much more…

Click here for the full written transcript of this podcast episode.

Resources mentioned in this episode:

– Brian Sanders:

• Peak Human podcast
• Nose To Tail 
• SAPIEN
• Food Lies Documentary

– Podcasts And Article:

• The Single, Most Comprehensive Stem Cell Procedure Known To Humankind: How A “Full Body Stem Cell & Exosome Makeover” Works with Drs. Harry Adelson and Amy Killen.
• Shooting Up Stem Cells With Ben Greenfield – The “Down The Rabbit Hole” Video.
• Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?, with Dr. Peter Attia
• Amino Acids, BCAA’s, EAA’s, Ketosis, Bonking & More With 41 Time Ironman Triathlete Dr. David Minkoff.
• How To Increase Your VO2 Max Anytime, Anywhere – Without Actually Exercising, with Greg Wells
• The 7 Different Reasons You Age (& Potent, Proven Molecules To Enhance Longevity & Slow Aging), with Dr. Sandra Kaufmann.
• Fire & Ice: Tips, Tricks & Biohacks To Maximize The Benefits Of Sauna, Hyperthermia, Cryotherapy & Cold Thermogenesis.
• Q&A 429: The Best Anti-Aging Measurement, A Pre-Big-Meal Weight Loss Hack, Banana Peel Tea For Sleep, The Long Term Health Effects Of “The Pill” & Much More!
• The Toxicity Of Plants, Carnivore For Athletes, Does Meat Cause Acidity, The “Game Changers” Debate & Much More With Dr. Paul Saladino.
• Carnivore Diet Myths Debunked, Hard Questions About Meat Vs. Plants, Are Broccoli Sprouts Really Bad For You & Much More With Dr. Paul Saladino.
• The Truth About The Carnivore Diet: Everything You Need To Know About Dangers, Benefits, Mistakes & Hacks For Eating Only Meat.
• Carnivore Diet, Cleaning Out Your Colon, Eating Brains, Hunting Zebras & Much More With Paul Saladino.
• Two Nerdy Biohackers Reveal Their Secrets To Spiritual Health, Life Optimization, Plant Medicines, Rites Of Passage, Mental Models & Much More!
• A Crazy Biohacking Adventure With Luke Storey & Ben Greenfield: Smart Drugs, Sleep Hacking, Infrared Light, Cold Pools & Beyond!
• KetoFasting: The Dark Side of Fasting & Ketosis (+How To Use Cyclic Ketosis To Fix The Issues)
• Breathwork vs. Psychedelics, Tantric Sex, Relational Alchemy, Questions That Lead To Love & Much More With Stefanos Sifandos & Christine Hassler.
• Fringe Supplement Stacks You’ve Never Heard Of, The Best Nootropic Combinations, The Latest Keto Support Compounds, Supplements That Act Like “Exercise In A Bottle” & Much More With Shawn Wells
• A Rock-Climbing Navy SEAL Talks Ibogaine, Meditation Tactics, Parenting, Purpose & More: The Nick Norris Podcast.
• Why Your Vitamin E Supplement Could Be Harming You (& The “One Plant Wonder” Alternative That Could Be The Single Most Powerful Molecule If You’re Stranded On A Desert Island), with Dr. Barrie Tan.
• The Complete Guide To Interval Training

– Books:

• Unplugged by Brian MacKenzie
• Beyond Training by Ben Greenfield
• Boundless Cookbook by Ben Greenfield

– Food And Supplements:

• Skin Food
• Feel Free Wellness Tonic (use code BEN40 to save 40%)
• BCAA
• Kion Supplements
• Vitargo
• GlycoFuse
• Ketone Esters And Salts
• Electrolytes
• Creatine
• Coffee
• Butter/Ghee
• Coconut Oil
• Berberine
• Bittermelon Extract
• Bitters
• Ceylon Cinnamon
• Apple Cider Vinegar
• DihydroBerberine
• Dry Farm Wines
• Activated Charcoal
• Chlorella
• Glycine
• NAC
• Glutathione
• Dihydromyricetin
• LMNT
• Protekt (use code BEN to save 15%)
• Salt
• Sparkling Water
• Hydrogen Tablets
• Designs For Health Vitamin E
• Thorne Vitamin E

– Gear And Tests:

• Joovv Red Lights
• Grounding Mats
• Grounding Shoes
• Grounding Straps
• Clearlight Sauna
• Morozko Forge (use code BENFORGE to save $150)
• HBOT Hyperbaric Chamber (use code BEN to save $500 on the Vitaeris)
• Altitude Training Mask
• LiveO2
• Vasper
• Levels CGM
• Cyrex Panel Food Allergy Test
• Timex Wearables

– Other Resources:

• Ironman Triathlon
• FASTER Study

Upcoming Events:

• Ben will be speaking at the Ancestral Health Symposium in L.A. on August 12-14, 2021
• Las Vegas Keto Expo (October 15-16, 2021). Ben will be speaking at the Las Vegas Keto Expo along with 13 other keto experts. The first 300 guests to register here will get a free drink chip for the poolside party and a free t-shirt.
• Keep up on Ben's LIVE appearances by following bengreenfieldfitness.com/calendar

Episode sponsors:

–Kion Cold Thermogenesis Challenge: Kion is hosting a Cold Thermogenesis Challenge, and if you’re curious about cold thermo, new to it, or even if you’re Wim Hof himself—you won’t want to miss this challenge.

–Butcher Box: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones.

–Ra Optics: Purchase a pair of Ra Optics Day and Night Lenses to optimize sleep quality, energy, levels, and health in the modern, electrically-lit world. Receive 10% off your order when you order through my link.

–Levels Health: Levels is currently running a closed beta program with a waitlist of 100,000+ people, but you can skip that line and join Levels today by using the link levels.link/BEN

Got a question or comment for me about today's episode? Leave it in the comments section below and I'll reply!