• The smart and talented Chris Masterjohn strikes again, proving me WRONG with what I’ve mentioned in the past about whole foods sources of vitamin C being superior to synthetic vitamin C. I stand corrected: “Vitamin C, Whole Food Vs. Synthetic: Does It Matter?”

-How fast do you lose muscle after you stop training…11:59

• “Younger adults can probably get away with about a month of training cessation before losing too much strength and muscle mass. Older adults may be able to get away with about two weeks of training cessation. After that, losses accelerate.”: “A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength”
• …But if you can even train a little bit, this is good to know: “…performing a SINGLE set of 6–12 repetitions with loads ranging from approximately 70–85% 1RM 2–3 times per week with high intensity of effort (reaching volitional or momentary failure) for 8–12 weeks can be effective for strength maintenance: “The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis”

-The impact of exposure to artificial light…27:25

• Try to marry your hardest exercise session to LIGHT (daytime), and your circadian rhythm and cognitive health will thank you: “Associations of 24-Hour Light Exposure and Activity Patterns and Risk of Cognitive Impairment and Decline in Older Men: The MrOS Sleep Study” (and for goodness sake, avoid artificial light at night because it builds up damage, especially with age: “Association of exposure to artificial light at night during adolescence with blood pressure in early adulthood”

-The benefits of multivitamins…34:05

• Recently, I’ve been getting into multivitamins and even been experimenting (particularly during travel, when I want fewer bottles of supplements) with Xtend-Life's formula by Warren Matthews, which I podcasted about here: “Why Your Multivitamin Probably Has The Wrong Ingredients In It, Statin Confusion, The Best Kind Of Weight Training For Longevity & More With Warren Matthews and Ivor Cummins,” and which you can get here: Xtend-Life Total Balance Men’s Formula (use code GREENFIELD to save 15%).
• So why a multivitamin? Research indicates that, especially for older adults, taking a multivitamin supplementation can result in memory improvements — read up about it more here: “A neuroscientist who studies the aging brain says he started taking multivitamins because of his own research”
  • More on memory: A multivitamin improved performance by “the equivalent of 3.1 years of age-related memory change” compared to a placebo, helping to maintain cognitive functioning and potentially enhancing it
  • Other research found three years of multivitamin supplementation translated to a 60% slowing of cognitive decline. Improvements in global cognition, episodic memory, and executive function were also noted
• Research has also revealed multivitamins can reduce lung cancer by 38% and improve levels of several other nutritional biomarkers: “Supplement use and gastric cancer risk in the Southern Community Cohort Study”

-Airline travel…44:25

• *Fantastic* tips here on how to limit the damage from airline travel: “Does Traveling Age You Physically?” including:
  • Consume high amounts of antioxidants from food and supplements during, before, and after the flight (foods rich in color/flavonols/polyphenols and supplements like vitamin D/E/C are a few of my favorites):
    • NAD
      • BioStack Labs NAD Regen 
      • Neurohacker NAD+
      • IonLayer NAD Patch (use code GREENFIELD to save $150 off first order)
    • Glutathione
      • älmsbio Glutathione (use code BENGREENFIELD10 to save 10%)
      • Quicksilver Scientific Liposomal Glutathione (use code GREENFIELD15 to save 15%)
      • Auro Transdermal Glutathione
    • HVMN Ketone IQ
    • Hydrogen tablets
    • Quinton
    • LMNT
    • Protekt
• Antioxidants
  • Vitamin E
  • Kion Immune Vitamin C
• Melatonin
  • MitoZen Melatonin Sandman Suppositories
  • Take melatonin in high doses upon reaching your final destination (I like Mitozen suppositories)
  • Only consume food at the standard mealtime of your final destination
• Iodine for soaking up radiation
  • Life Extension Iodine
• Grounding and earthling
  • Earth Runners grounding sandals
    • Get outside barefoot, in grounding shoes like Earthrunners, or swim in a natural body of water after the flight to ensure you get grounded/earthed
  • Erthe grounding shoe straps
  • Podcast with Clint Ober:
    • “My New #1 Hack For Zapping Inflammation, Increasing Deep Sleep & Recovering Faster—Earthing (The Most Important Health Discovery Ever?)”
    • Clint Ober's Instagram
• Magnesium (use code BEN10 to save 10%)
• Faraday cage/EMF blocking
  • Shielded Healing
  • No Choice Wearable Faraday cage (use code BENPROTECT to save 5%)
  • Lambs (use code BGF15 to save 15%)
• Hydrate and don’t drink alcohol
  • Consume *small* amounts of red wine while staying physically active for at least 5–10 minutes per 2 hours of flight time (the article says wine, but I’m a bigger fan of nitric oxide precursors such as Calroy’s Vascanox).
• Try these mini-workouts, which you can do in stealth mode during a flight without getting too many weird looks: “10 Exercises You Can Do On An Airplane Without Looking Weird”
• Deskbound: Standing Up to a Sitting World by Kelly Starrett
• Plenty more in my book Boundless for fighting jet lag and staying Fit as a frequent flyer

Resources mentioned:

• The first thing is water
  • 32 oz of water plus hydrogen and minerals
• 1.5 hours later a hot brew
  • KION organic coffee
  • Mushroom blend from Four Sigmatic
  • Loose-leaf tea from Kauai Pharmacy
  • Drinkable chocolate by Micacao
• Fast 12–16 hours
• Boundless Kitchen
• Boundless Cookbook by Ben Greenfield
• Superfood smoothie for breakfast
  • Raw liver 
  • Kion Colostrum
  • Kion Protein
  • Kion Creatine
  • Stevia (use code GREENFIELD to save 10%)
  • Salt
  • Bone broth
• Organifi
• Shilajit
  • Manna Vitality (use code BEN12 for 12% off)
  • Organifi Shilajit Gummies (use code BEN to save 20%)
• Lunch
  • Protein-based leftovers from dinner
  • Sardines, mackerel, herring, anchovies, or tuna
  • A giant bed of some type of insoluble fiber
  • Primal Kitchen condiments
• Dinner
  • High-quality protein — organ meats and fish (use code BENGREENFIELD20 to save $20)
  • Roasted vegetables
  • Carbohydrates at the very end of the day because that helps with serotonin and melatonin production
  • Homemade sourdough bread or even a glass of organic wine
• Ketone Cocktails by KetoneAid