October 6, 2022
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News Flashes – Follow Ben on Twitter for more…
- Hot tub vs. cold pool for recovery? Here's the answer: Short-term effects of two different recovery strategies on muscle contractile properties in healthy active men: A randomised cross-over study…12:41
- Easy aerobic activity can counteract some negative effects of bad sleep: Regular running can prevent early death caused by lack of sleep, study says…15:47
- Probably smart to throw in some coenzyme Q10 also: Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials…20:13
- The latest systematic scientific review of all the different “forms” of creatine back up what I've said for a long time: simple ol' pure creatine monohydrate works best, especially for the $: Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review…24:00
- Wow: you can use this thing to input any medication and see what nutrient deficiencies it causes: https://mytavin.com/…27:57
- Thyroid issues? Shockingly, a recent meta-analysis found 37% of individuals were misdiagnosed and another cohort study found 61%. One of the most ignored aspects? GI health…38:23
Resources mentioned:
- Mark Bell’s Fasting Gum
- Defiant Coffee
- Vibration Platform
- Inversion therapy
- Recovery boots
- Tensiomyography (TMG) – getting a higher score on a TMG would indicate better recovery
- Ben’s parasympathetic menu workout
- Cold – good for burning extra calories or shutting down inflammation
- Hot – helps with blood flow and removal of metabolites that normally makes us sore
- Foam roller
- Massage
- Red light therapy
- PEMF therapy
- NAD
- Creatine Monohydrate powder
- Creatine degrades to creatinine within 24 hours
- Creatine
- Podcast with Jack Dell'Accio
- Pharmacogenetic testing – tests how different medications would impact you, would it be deleterious for you if you're a responder, a non-responder, etc.
- Micro napping
- Modafinil
- High-intensity exercise
- Nucalm
- BrainTap
- Intuition
- The Goldilocks Zone for Exercise: Not Too Little, Not Too Much – study by James O’Keefe
- CoQ10 (use code BENGREENFIELD10 to save 10%)
- Sources of CoQ10
- Organ meats like heart and liver
- Fatty fish
- Fermented soy products like miso
- How Ben prepares heart
- Soak in buttermilk or kefir (grains grown in goat’s milk) for 1 day
- Rinse and drain
- Sous vide (bag, bath, and wand) at 165°F for 12 hours
- Put in the Traeger for 2 hours
- Serve with Primal Kitchen ketchup and ranch dressing (use code BEN to save 10%)
- Dr. Ruscio's Podcast
- Podcast with Dr. Michael Ruscio:
- Micronutrients, vitamins, and minerals that are essential for optimal thyroid function
- Iodine, selenium, vitamin D, iron, vitamin B, 12, zinc, magnesium
- These thyroid support compounds are depleted when you have:
- Gastritis
- Irritable bowel syndrome (IBS)
- Small intestinal bacterial overgrowth (SIBO)
- Inflammatory bowel disease (IBD)
- Celiac disease
- Overuse of proton pump inhibitors or antacids
- Pancreatic insufficiencies like digestive enzyme insufficiencies
- GI therapies that increase nutrient absorption:
- Probiotics
- Elemental Heal (use code BEN to save 10%)
- Immunoglobulin/protein isolate
Upcoming Events:
- Runga: October 13th-15th, 2022 (Austin, TX). This is the one event every year that I never miss. Join my family and me to tap into your full potential over three days of fully immersive programming and therapies. Gourmet organic chef-prepared meals, live podcast recordings, and personalized health consulting make this a once-in-a-lifetime experience. There are only fifty spots available, so claim yours today here.
- Wild Health Awake + Aware Principles: October 22nd, 2022 (Lexington, KY). Join me for a one-day intensive experience where I will guide you through a series of interactive lectures that explore purpose, meaning, and spiritual health. VIP guests will also join me on an immersive walk through nature and an intimate dinner. Learn more here.
- Keep up on Ben's LIVE appearances by following bengreenfieldfitness.com/calendar!
Special Announcements…
Endure: Check out Ben's latest book. A sequel to the wildly popular book Fit Soul, Endure is written and inspired by the author Ben Greenfield’s personal temptations, struggles, and failures, and informed by what he’s studied and learned along the way, will serve as a key resource and guide for that very preparation.
Check out Ben on Instagram for epic posts and photos about his morning, day, and evening routines, recipes, and much more!
Follow Ben on Twitter for daily news flashes and the latest health, fitness, and anti-aging research.
Join Ben's Facebook page for conversations with listeners and even more useful information, posts, and support!
Also, you can now find Ben on Gettr and TikTok!
Listener Q&A:
Q: What motivates you? How do you cultivate motivation?…43:21
Ben and Jay Recommend:
- Ikigai or Plan de Vida
- Have a purpose statement for your life based on what makes time go by quickly for you
- Do what you enjoyed doing when you were a kid that still puts a big smile on your face today
- Do the kind of things you're good at that seem like they just come easily to you, even if they're hard for other people
- Dopamine Nation by Dr. Anna Lembke
- Nootopia Dopa Drops
- Cold bath
- Have a checklist or a calendar, write things down and then reward yourself
- To craft your purpose statement: I think we should ask why until we cannot ask why anymore
- Memento Mori: Remember that you are mortal – “You could leave life right now. Let that determine what you do, say, and think.”
- Start With Why by Simon Sinek
- Hanu
- Ben took a photo on Faceapp and chose the old/aging filter, had it printed and hung on his wall to remind him that time is finite
- Podcast with Rich Christiansen of the Legado Family Founder
- The Comfort Crisis by Michael Easter
- Maranasati
Q: How do you manage your supplements (the cost, dosage, how they interact with each other, etc.)?…53:38
Ben and Jay Recommend:
- Everybody benefits from creatine, magnesium, a good fish oil, and some amino acids
- Ben Greenfield’s Ultimate Supplement Guide: My Top 13 Must-Take Supplements, Supplement Timing, Dosing & More!
- In terms of tracking:
- Heart rate variability (HRV) and sleep scores
- Blood test at least four times a year
- Gut panel, salivary hormone panel at least once a year
- Genetic testing, once in a lifetime
- Urine test for hormones, about once a year
- Micronutrient evaluation called NutrEval once a year
- Ben has his clients do tests before supplementation
- Too many people waste way too much money on supplements that they don't really need because they weren't willing to fork over $1,000 for testing
Q: What is the association between maintenance of lean muscle and longevity?…59:41
Ben and Jay Recommend:
- Restricting protein as a longevity hack, missing out on much of the goodness of life
- You can do pretty well by amping up protein intake a little bit above 0.8 grams per pound for the average person; for most people 0.55 to 0.8 grams per pound of protein works
- Absorption when doing intermittent fasting or two a day can become an issue
- Add digestible, absorbable forms of protein during other times of the day, like collagen and essential amino acids
Click here for the full written transcript of this podcast episode.
Episode sponsors:
HigherDose: Get your own Infrared Sauna Blanket, Infrared PEMF Mat, or magnesium detox drops and chews at HigherDOSE.com/Ben today and use my exclusive Promo Code: BEN at check out to save 15% off!
BiOptimizers: The 7 essential forms of magnesium included in this full spectrum serving help you relax, unwind, and turn off your active brain after a long stressful day so you can rest peacefully and wake up feeling refreshed, vibrant, and alert. Go to magbreakthrough.com/ben and use code ben10 for 10% off any order
ARX: Whether your goals are bigger muscles, increased strength, stronger bones, or just to look good in a bathing suit, ARX can help you achieve all of these and more but do so in a fraction of the time it would take compared to traditional equipment. Go to arxfit.com/ben to check it out!
Essentia: Essentia organic mattresses are the only mattress to score best on eliminating all sleep-interrupting stimulants. Experience Essentia for yourself and save an additional $100 on your mattress purchase using code BENVIP at myessentia.com/bengreenfield.
Kion Aminos: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Go to getkion.com/bengreenfield to receive 20% off on monthly deliveries and 10% on one-time purchases.
Are Bulk Supplements generally considered pretty high quality, pure products (ie, no heavy metals, etc)?
Ben said, “…If you do a couple pounds of creatine monohydrate, it’s like $20.” Where can I get this? I only find it for about $40-$60. (Also every time I’ve tried to buy it from Kion, it’s sold out. :-o ) Maybe this is just buying in super bulk for resale?
Hi Ben, I have been listening to your podcast for about two years now and find them unbelievably informative, your passion for what you do is so motivating.
Kind regards Kevin
appreciate the feedback Kevin