12 Easy & Practical Ways To Upgrade Your Body & Brain (Ben Greenfield’s Live Talk From NextHealth In LA!)

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At NextHealth in LA, I recently gave a talk on 12 different ways to optimize your body and brain, and in this recording, which includes my comprehensive overview of the “Wellness Wheel”, you'll learn about…

-Diet and Micronutrients…6:30

  • Every person should be on the diet that is unique to them
  • Genetic variants
  • Familial hypercholesterolemia
  • Gallbladder, liver issues prevent proper digestion
  • Common similarities in blue zones
    • Plant intake
    • Glycemic variability
    • Parasympathetically driven state
  • Choose meals that are digestible and nutrient-dense
  • Weston A. Price diet
  • Question: How far back in your lineage do you go to determine what diet is appropriate for you?
  • Question: How do you test for a leaky gut, and how do you go about fixing it?

-Exercise and movement…18:25

  • Physiological triggers that make up the ideal exercise protocol
    • Max oxygen utilization: vo2 max
    • Mitochondria
    • Lactic acid tolerance
    • Stamina
    • Strength
  • Question: What's the best way to recover from your workout while in a fasted state?
  • Question: What about the super slow approach to working out?


  • Common rules
    • Keep room cold
    • Wear as few clothes as possible
    • Wear socks
    • Silence or white noise
    • Keep room dark
    • Bluelight blocking glasses
    • Use red light
  • Uncommon rules
    • Exposure to natural blue light early in the day
  • Question: How do you increase your REM sleep if it's on the low side?
  • Question: What are the benefits of waking up when the sun rises for your circadian rhythm?

-Cardiovascular Health…39:05

  • Health of your vagus nerve is paramount
    • Heart rate variability
  • How to increase vagus nerve health?
  • Relaxator
  • Question: Is there a correlation between singing and fat loss?
  • Question: How do you address a consistently low LF?

-Brain Health…46:58

  • Things like nootropics, psilocybin, etc. can decrease your sensitivity to dopamine and serotonin
    • Constant stimulation is like robbing Peter to pay Paul
    • A dependence on “smart drugs” is harmful in the long run
  • Question: What “brain hacks” exist to help in a hyper-stressful environment like living in a big city?
    • Proper breath work
    • Brain FM
    • David Delight Mind Alive

-Hormone Health…53:30

  • FOMO (fear of missing out) can cause you to overtrain and hormonally deplete yourself
  • Equip yourself with the ability to make your body better with the absence of food or exercise
    • Spirituality
    • Gratitude
    • Meditation
    • Breathwork
    • Time with family
  • A “cheat day” becomes a “cheat month”
  • Christian Gratitude Journal
  • Question: What did you do to repair your thyroid?

-Stress and Inflammation…1:02:35

  • Breathwork
  • Vegetable oils are deleterious; ingest with caution
  • Oils with high heat lose their efficacy
  • Question: What do you think of deuterium content in foods and waters?

-Immunity and Cancer…1:08:51

  • Be aware of lymphatic flow and lymph fluid
    • Rebounding
    • Kundalini breathwork
    • Vibration
    • Standing at work
  • Dr. John Douillard
    • Concoction Tea
  • Light bulb moment for me:
    • Former basketball player who now has cancer
    • Cancer tied to emotions
      • Anger, Fear, Shame
    • Peace, Love, Joy
      • Ruthlessly eliminate hurry from my life
      • Gratitude
      • Laughter
  • Question: What do you think of exposure to dirt as it pertains to immunity?


  • Three things you should do every day:
    • Breathing
    • Pooping
    • Sweating

-Aesthetics, symmetry, beauty…1:18:35

  • Affects your longevity and health
  • Weston A. Price discovered Activation X


  • 5 characteristics that overlap “blue zones”
    1. No smoking
    2. Low-level physical activity throughout the day
    3. Community, social relationships, time with family
    4. High wild plant intake
    5. High legume intake

-And much more…

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

Resources mentioned:

-Click here to save $500 off the MRI/Whole Genome Sequencing from NextHealth

Ben's previous podcast episode with Dr. Darshan Shah

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Got a question for me about anything I talked about in this episode? Leave your comment below and I'll reply!

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24 thoughts on “12 Easy & Practical Ways To Upgrade Your Body & Brain (Ben Greenfield’s Live Talk From NextHealth In LA!)

  1. Izaiah says:

    Hey Ben, I had a question about Alpha brain. I’ve heard high levels of vitamin b6 can cause nerve damage, is it safe to take daily(I take one day a week off to keep sensitivity)? I’m 21.

    1. The amount in Alpha Brain wouldn't really be considered a "high level."

  2. Maggie says:

    Hi Ben. Thamks for so much infornation. You mentioned that for vo2 max you do an exercise once a week. How often do you do something for mitochondria and lactic acid tolerance?

    1. For simplicity, you could do each once a week, then enjoy an active recovery day on Sundays.

  3. Brian says:

    Hi Ben,
    Thanks for all the information I really enjoy listening to the podcast. You stated that waiting to eat after working out can actually increase testosterone and growth hormones. I feel like this is contradictory to everything I have ever been taught and/or have learned about working out. I have always believed that there is a “magical” 30 minute window after lifting weights in which your body can absorb the most nutrients/proteins and therefore it can be very beneficial in terms of recovery and muscle growth, soreness prevention etc. Can you elaborate a little bit more about waiting to eat after working out. Or provide a link to the study in which these results were confirmed. I’m just very interested on the topic and would like to learn some more. Thank you so much

  4. Joel says:

    What was the breathing mask to increase HRV mentioned in the podcast?

  5. David says:

    Hi Ben. You’ve mentioned listening to sermons in the morning while you walk or hike. Any recommendations of specific sermons or podcasts in this area? I typically listen to health & fitness related shows, yours included, but feel like my fasted Sunday morning hikes might benefit from starting with a little bit o’ God. Thanks!

  6. Seth says:


    It astonishes me you didn’t mention chiropractic or the chiropractic adjustment when talking about sympathetic vs parasympathetic tone.

    The entire profession was founded on this philosophy. It is the best natural way to affect this.

  7. Carl says:

    Quick message to the guy in the Q&A who asked what low sympathetic tone might mean. I hope you see this. I recommend you read Dr. Nicholas Gonzalez’s book called “Nutrition and the the Autonomic Nervous System.” It’s highly original and I believe efficacious. Ben, I suspect you will love this too. Key message is that the state of balance of your autonomic nervous system has important implications for how we should eat and even behave. Once again, we come back to this idea of really knowing oneself before you launch into a new health regime. It you have low symp tone, for example, beware magnesium supps, beware alkaline diets, beware too much meditation! Anyway, check out the book, I have a hunch it might be helpful. Good luck!
    p.s. Ben I emailed your general email recently with a couple of snippets that might be helpful. Best.

  8. Elaina Long says:

    Hi Ben. Thank you for sharing this Live talk. Great Info! I am particularly interested in your explanation of training the Vagus nerve and improving it’s health. I have a question related to this, as I understand the Vaus nerve can slow down a rapid heart rate. I have SVT and have been taught Vagal Maneuvers to help control episodes .I do ice water and electrolytes to help too. Do you think the techniques you explained to train the Vagus nerve and increasing my parasympathetic and sympathetic tone would help with this condition or do you think SVT should be treated anyway with a Catheter ablation procedure? My cardiologist said if I don’t have too many episodes, to leave it for now but I’m concerned it’s holding me back in progressing in my fitness levels and training. Just wondered if you would mind sharing your thoughts on this subject as I know you mention a lot about athletes and heart conditions in your “Beyond Training” book.

    Love your work! Many thanks.

  9. Bryan says:

    Hi Ben,

    Love this podcast! Great info! I have a question about fasting. There’s some debate aboot drinking tea, like green tea, while fasting. I’ve read a little about it. I just wondered what you thoughts.


    1. Bryan says:

      Oops. Meant to add does it break it?

      1. Green tea is hands down one of my favorite ways to supplement my fast and I've written about it plenty on my website and mentioned it frequently on social media. Cheers.

  10. Noah Krebs says:

    Hi Ben,

    Just curious on the workout portion of this talk. How much time should I space between Max O2 utilization, mitochondria, lactic acid tolerance, stamina, etc. How would I put together a program that included all of these without over training?


    1. You could do each type of training once per week (on it's own day), leaving 1 day for active recovery which would fit nicely the day after heavy lifting

  11. Ty says:

    Really enjoyed this one, Ben. Do you have a reference for the 19 days of inflammation after a vegetable oil / high sugar meal? That’s a very motivating statistic.


  12. Raf says:

    hey Ben I have an idea for you!

    first, this was an unbelieveably awesome post. i’ve followed your advice for a while and still found many gems here!

    onto the idea, why don’t you publish a recipe book? You keep giving hints about your diet which are always informative, but a book would be amazing. not all recipes even need to be included, you can curate a list of existing recipes with your commentary and guidelines.

    for example i know many great foods but never sure which of them can be mixed. for example somtimes ill load up on a big salad + meat followed by berries and chocolate or papaya, and eventually end up feeling crappy. i think its because i mixed the wrong things, or ate the 3rd course too soon etc.. such advice would be invaluable since most recipe books don’t really do this.

    just an idea!

    1. Got a lot in the works right now, but cool idea! Thanks for the feedback

  13. Hi Ben, I can see people always want more, I’m ignoring FB comments because they want more,

    doubt what you say.

    I just want to thank you for the work you do for all of us, we can take it or leave it, without negative comments.

    I have already more energy again and feel stronger for,” like opening chars and bottles” is no problem anymore. I’m flexible doing Yoga, that has been good just my strength had been a bit down. I am really happy about doing all can do and am working toward, doing more of that.

    Thank you.

    1. Happy to hear you are having great results! Thanks for the support <3

  14. John Bagley says:

    Gaining muscle on ADT therapy for prostate cancer – Lupron. Any reference material would be appreciated.

  15. Cody says:

    In the podcast, you mentioned a longevity pdf or cheatsheet. But I dont see it linked here. Can you please link, share or clarify? Thanks for everything!

    1. Nira says:

      I’d love to have it too!! Thanks Ben

  16. Zander says:

    Hi Ben. Can you post a picture of the actual wheel itself from your presentation that you can post in the show notes? It is a sharp looking graphic I would like to print. Thanks

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