April 14, 2022
From podcast: https://bengreenfieldlife.com/podcast/qa-442/
[00:03:03] News Flashes: World's Happiest Country Ranking
[00:24:45] “High-Intensity Functional Training”
[00:27:25] The Latest Longevity Hack
[00:31:05] Tips that saved me from a life of terrible meals
[00:37:15] Ideal Micronutrient Density
[00:41:10] Podcast Sponsors
[00:46:04] Q: Downsides to extended exposure to methylene blue
[00:48:43] Q: Regenerative practices to help the bone that won't quite heal
[00:52:17] Q: Do you recommend sauna therapy for adrenal fatigue or HPA dysfunction?
[00:55:39] Q: Tips for reversing muscle atrophy
[01:01:14] End of Podcast
Ben: In this episode of The Ben Greenfield Life show: The World's Happiest Country, The Newest Exercise Craze, The Latest Longevity Hack, Tips for Terrible Chefs, and a whole lot more.
Faith, family, fitness, health, performance, nutrition, longevity, ancestral living, biohacking, and a whole lot more. Welcome to the show.
Well, welcome, welcome, welcome to Q&A episode 442. I don't know if it's 442, I just kind of pull numbers out my butt. I've been podcasting for, gosh, I think, 16 years now at a rate of twice per week. I used to own two other podcasts: one called Endurance Planet and one that I didn't own but I ran called The Get-Fit Guy's Guide to Achieving a Better Body or something like that.
So, anyways, I have probably recorded, I don't know, I would say maybe 4,000 podcast episodes. But, roughly this is Q&A 442 on the brand-new rebranded Ben Greenfield Life. Check it out at BenGreenfieldLife.com. Shownotes at BenGreenfieldLife.com/442. And, this one's going to be doozy as I am prone to say because it's on Twitter Spaces. We did this on Clubhouse. I'm sorry, I don't want to piss off all the Clubhouse folks but maybe I've got a little bit of Elon Musk fever because I've decided to jump into Twitter and use Twitter Spaces to record an actual podcast. What's that mean? Well, it means that on today's show, as usual, I'll go through some news flashes from some cool little snippets from the health fitness, longevity, personal optimization news front that I wanted to bring to you. And then, after that, I'm just going to jump straight into bringing people live up here from Twitter to ask questions.
And so, if you're listening to podcasts after it comes out, then please know that you can go to grab the newsletter at BenGreenfieldLife.com, follow me on Instagram, or follow me on Twitter, or all three if you're a glutton for punishment from me, and you will be the first to find out when we record these live episodes if you want to join in. They're typically weekdays. More specifically, typically Wednesdays and even more specifically typically Wednesdays at about 10:30 am Pacific that we usually go “mic's hot” as they say in the recording media industry with this thing. And, that means that if you join us live on Twitter spaces, you'll get to ask a question. And, I'm at twitter.com/BenGreenfield, I think is my handle on Twitter.
So, that being said, let's go ahead and jump in to this week's news flashes.
Alright. So, the World's Happiest Country Rankings came out and drumroll please, the Happiest Country in 2022. And, I have to say they are pretty happy because I've been there four times. There's actually a great little biohacking event, the biohacking, what do they call it? Like a symposium, or conference, or an expo there. It's in Helsinki. You guessed it. It's Finland. As a matter of fact, a lot of these Nordic countries ranked very high based on life evaluations from this Gallup World Poll that comes out every year. The Nordic country, Finland, and its neighbors: Denmark, Norway, Sweden, and Iceland, they all score quite well on everything from healthy life expectancy to GDP per capita, to social support in times of trouble, low corruption, high social trust. Denmark came in number two. Iceland came in number three. And, Sweden and Norway were seventh and eighth. Switzerland, the Netherlands, and Luxembourg places four through six. Israel was number nine. New Zealand rounded out the top 10, the key ways. And so, Finland, interestingly enough, what are they doing up there in Finland that makes them so happy? Do you ask? Well, believe it or not, I, for the past three months, have been behind the scenes involved in a top-secret project. I'm actually producing a docu-series on happiness with my friend Jeff Hayes based out of Salt Lake City, the same cat who's produced docu-series like COVID Revealed and The Pandemic Revealed and Cancer Revealed. And then, this one's called “Hacking Happiness.” As a matter of fact, we dug into and we identified key factors of happiness. There's a whole bunch that I learned about in this fantastic docu-series. I've literally, over the past three months, got to interview 40 different people about how we achieve happiness. But, a few things that stand out, in addition to Finland having a schooling system that's all based around creative free play, and I think most kids don't start a formal traditional education out there until about seventh grade up until which time they're pursuing their passions, they're in nature, and I would say that that formative part of upbringing certainly will contribute to happiness. But also, here's a few other factors of happiness. As a matter of fact, these are such great factors of happiness that I have them on a mug that I drink my coffee out of every morning. I went to this website called Zazzle. And, maybe I'll put a link for you in the shownotes over at BenGreenfieldFitness.com/442 to my big ass mug that I designed on Zazzle with eight factors of happiness. These eight factors specifically coming from one of the largest studies on happiness that was done at Duke University study or Duke University. You know what they are?
Well, first, number one, key factor of happiness: lack of suspicion and resentment. Okay. Nursing a grudge is a major factor in unhappiness. So, happy people have a lack of suspicion and resentment. I live my life by that old Bible verse, “Don't let the sun go down on your anger.” Just two nights ago, I recall sending what I consider to be a rude and a short email to one of my employees. And, I went to bed at 9:30 pm, and about 9:45, 9:50 pm, I'm still laying there and I could feel something unsettled in my soul. And, I thought, “Jeez, I'm letting the sun go down on my anger. I'm going to sleep with a slight thing in my soul against somebody else.” And, those build up.
There's a fantastic author named Jim Wilson. If you look him up, he's written a book on bitterness. I don't remember the name of it. It's about bitterness. And, I'll find it and I'll put it in the shownotes but it just goes into how bitterness will eat a hole in your soul. And, I've written articles at BenGreenfieldLife.com about how if you look at Chinese traditional medicine, bitterness is associated with bone cancer and some other chronic diseases, even cancer. One of my philosophies in life, I would say, is to be at peace. Apostle Paul in the Bible says this, “Try to be at peace with all men.” And, when they say “men” in the Bible, they're so sexist, those Bible people, they mean men and women. So, I try to be at peace with all men and women. I don't I don't want to be a pushover. I want to stand up for myself and be confident on what I believe in, but I want to be at peace as much as I can. And, I don't want to have these grudges. So, I rolled over and I texted that person, I said, I'm sorry. I sent you a rude and short email earlier today. “It was me, it wasn't you. I was having a rough day. I apologize. Please accept my apology. Please forgive me. I'm shutting off my phone now to go to bed. But I hope you get this.” And, I click Send and rolled over and went to bed. Okay, because I know that a lack of suspicion and resentment is one key factor of happiness.
Another one is not living in the past. Preoccupation with past mistakes and failures leads to depression. Okay. I'm only going to spend as long as on all these as I did on the first one. Okay, because we got other things we want to talk about too. But basically, you get the idea. You're not an idiot. You hear me. Not living in the past. Okay. So, when things go wrong, yeah, replay them, process them, make sure they're not humming away in the back of your subconscious that can lead to low-level trauma, deal with them. Don't shove them down and away, but take care of mistakes, visit mistakes and then move on. The best way I can recommend that you do this is my own evening process that I lead my family through as well of examine, self-examination. At the end of each day, we ask ourselves, we close our eyes, we play the whole day like a movie in our mind. We ask ourselves, what good have I done today? What could I have done better today? And, how did I live out my life's purpose today? We process those mistakes. We process those failures. We write them down, especially the part about what could I have done better this day. You write them down. We learn from them. We move on. My wife and I also have this philosophy. I'm giving you guys a lot of philosophies today. Jeez. That's what this is saying that we say to each other, we say, “No regrets, only gratefulness.” No regrets, only gratefulness. We learn from everything.
I had an argument with my wife 20 minutes ago. Okay. Literally, 20 minutes ago, I had an argument with her. We got one of these new robot vacuum cleaners. I hate it. I hate it. That's a strong word. But, I hate this robot vacuum cleaner. It goes around the house making all that noise, vacuuming all day long and clean, clean, clean, clean, clean. Then, I find out this morning it's got a Wi-Fi signal on it bombarding my kids in my house with Wi-Fi. I took my wife out on the back porch and I said, “Babe, I need a no-judgment zone vent.” We have that saying with each other. We have this little understanding between each other. And, I recommend this from a relationship standpoint. I say, “Babe, I need a no-judgment zone. You need to let me vent.” She said, “Okay, go.” Okay. And then, her job is to just stand and I said, “This vacuum cleaner is driving me nuts. It's go, go, go. It's vacuum, vacuum, vacuum. And then, you combine that with all these chairs getting put up on the table, and you constantly sweeping and swooping in, and cleaning up after me. When I spill my smoothie, I feel like I can't even fricking fart without somebody swooping in and having to clean. And, the vacuum cleaner going the whole time isn't helping things.” I just go on and on. And then, she just goes, “Okay, I hear you.” She gives me a hug. We hug. We move on. No regrets, only gratefulness. We learned our lesson. Ben doesn't like the vacuum. Keep the vacuum off when Ben's around or maybe we get a new one that you can disable the Wi-Fi on. Okay.
Number three, not wasting time and energy, fighting things you cannot change. Okay. Happy people don't waste time and energy fighting things you cannot change. It's the Viktor Frankl thing. We choose to be happy no matter our circumstances. We choose to be content no matter our circumstances. Something that's not into your control. Great. You don't have any control over it, be happy, smile. Alright. No use wasting your time and energy fighting things you cannot change. Not so you need to have learned helplessness here. You don't roll over and just say, “Life sucks. I can't do anything about it. I'm going to go curl up on my bed in the fetal position.” Usually, those kinds of things are things that you can control like, I don't know, masks. Be like, “I don't know what to do. They tell me to wear the mask. I don't want to wear the mask.” I know a lot of people aren't even making you wear masks anymore. And, I was using this as an illustrative example. Alright, that is in your control. That is in your control. You can take off your mask and go hold up your middle finger to whoever's telling you to put on the mask. You can do that. That is under your control. If you're on an airplane, and it's super annoying you, well, you got to call an audible there. And, maybe you're going to say, “Okay, this mask is super annoying me but I'm not going to let it get to me, I'm going to be happy no matter my circumstances. What I'd really love to do right now is stand up and tell everybody how stupid this is that I need to wear this mask except for when I'm eating because apparently when I'm eating viruses magically go away as soon as I pulled on my mask to take a bite, then pull it back up again while I'm chewing, then pull it back down to take a bite and pull it back up again while I chew.” You get the idea? I'm just going to come around and say, I'm pretty sure even Dr. Anthony Fauci himself chuckles at this. Deep down inside, he's got to be thinking, “This is ridiculous. The virus doesn't really go away when we take a bite of our peanut.” But, we have this whole idea, what's Robert Malone call it, mass psychosis or something like that where everybody else is doing it so we might as well. That's not what I'm talking about. What I'm talking about things that you cannot change.
Alright. My good friend, Jay, he wasn't able to join us for today's podcast because of storm issues and the Internet going down. You think he's at home getting all down himself, get all grumpy because he couldn't change the weather because he's not the meteor man. Whatever you call the person who can change the weather. Bill Gates, because he's not Bill Gates who can change the weather. No, he's not wasting time and energy fighting things you cannot change. Be happy. Be content no matter your circumstances. Be content no matter your circumstances. Choose to be happy. Don't seek happiness, see happiness. See what I'm saying, don't seek happiness, see happiness. You can be happy no matter what.
Number four, stay involved with the living world. Resist withdrawal and become reclusive during stress. That's what unhappy people do. Okay. They withdraw and they become reclusive during stress. Happy people, stressful times, we get with other people. We throw dinner parties. We dance, ecstatic dance, play, move, hit some tennis balls, have dinner with your family, sing some songs as people, make some music with people, stomp your feet and clap with people. Stay involved with the living world. Do not withdraw and become reclusive during times of stress. Rely upon your fellow human beings, we aren't lone wolves. We rely upon our fellow human beings, the pheromones they produce, the electromagnetic energies that they produce. Their eyes, their hearts, the brains, their skin. Touch people. Be with people. Live with people. Stay involved with the living world.
Number five, refuse to indulge in self-pity when life hands you a raw deal. No one gets through life without some sorrow and misfortune. Alright, happy people refuse to indulge in self-pity when life hands you a raw deal. Kind of relates to that third one, choose to be happy no matter your circumstances. Like your kid got sick and your car broke, and your dog threw up on the floor, and your cat pooped next to the dogs throw up, and the–I like all of my examples include body fluids. And, you got a call from your significant other that they're pissed at you about, I don't know, vacuum cleaner. Well, you know what, you can either look at life like a sad country music song and you can say, woe is me. Or, you can just say, you know what, I'm going to plaster a smile on my face. Even if I don't feel happy, I'm going to put a perma smile on until I do feel happy because you know what, life hands me a raw deal. I like the guy in the Bible, again, the book of Job, “In 24-hour time span, God kills his kids, destroys his home, kills all of his livestock, his goats, his cows, everything gives him a bunch of sores and makes them super sick because Satan told God, he's like, ‘Oh, yeah, I can crack this dude. You watch me, I can crack this dude.'” And, Job goes, “You know what, blessed be the name of the Lord.” His wife's like, “You should curse God and die.” He's like, “Uh-uh, blessed be the name of the Lord.” And, you know what happens a few pages later, he gets it all back in twice as much because God looks down, he's like, “Yeah, this dude trust me no matter what. So, I'm going to big-time bless him.” Refuse to indulge in self-pity when life hands you a raw deal.
Number six, cultivate old fashioned virtues: love, compassion, humor, loyalty, old-fashioned virtues. Happy people cultivate these, happy people. They think about things like love, and laughter, and humor, and compassion, and loyalty. They familiarize themselves with those. They plaster them on their walls. We have our Greenfield family mission statement which ties in all of our family values. Go listen to my podcast was Rich Christiansen to learn how we made that with his wonderful Legado Family Foundation. We just hung our family logo flags on either side of our door last night. I'll post that to Instagram soon. We got our family mugs. We got our family shirts. We got our family hats all with our logo, our family crest. And, all these things show our family values of authenticity, and adventure, and joy, and love, my company, Ben Greenfield Life, all our employees know. We got these values, these virtues. We foster them. We talk about them. We have team huddles. Just this morning or yesterday morning, we had a team huddle about joy, one of our values. We dwell on these things. Okay. Cultivate old-fashioned virtues. David Hawkins's book, David Hawkins, “Healing and Recovery,” are a power and force. He talks about the vibrational energy of love and peace and joy versus the vibrational energy of anger, and fear, and shame. Guess which ones vibrate higher? Guess which ones come out your fricking pores when you generate feelings of peace and love and joy and cultivate old-fashioned virtues. It covers up blankets, all the nasty stuff.
Love covers all. That's another theme in our household. Love covers all. Shit goes south, you get in an argument, you're annoyed at somebody, you're down, say I love you. Say I love you to that thing that annoys you. Ben, say I love you to that vacuum that's driving you nuts going around the floor, sweeping up with its stupid Wi-Fi signal. Say I love you. I love you, vacuum. I love you. Love covers all. I love my wife for buying that stupid vacuum. I love her for being a clean freak. I love her for getting all OCD and space when I'm trying to work and she's cleaning up behind me. I love that. I love it. You see what I'm saying? Alright, I think you get it.
Okay, number seven. Don't expect too much from yourself. Alright. Don't expect too much from yourself. The great book about this, “The Gap versus the Gain” by Dan Sullivan and Benjamin Hardy. Alright. The expectations that you set for yourself each day can often dictate how happy you are about your day, my friend. Okay? If you tell yourself, “I'm going to work out today for an hour” and you stress yourself trying to squeeze that in and maybe don't squeeze it in, and you get in half-hour, and you feel like, “Crap, I didn't get my workout in. I only moved for half-hour today, only wrote 200 words today instead of 400 words. Didn't get that time with my kids that I wanted to get in or that tennis game at the end of the day or didn't have lunch.” We set all these expectations up for ourselves are stupid. We fabricate them ourselves. And then, we get sad that we don't achieve them. And, look, I'm a goal setter. I'm all about scheduling, and rigidity, and calendaring. I'm one of those calendar people you'll ever meet, but yet at the same time, I give myself permission. I give myself permission to not get down on myself. Alright, look at everything as a gain. Gain not as they say it, but again, that book, “The Gap versus the Gain,” read it. Read the book. It'll change your life. Don't expect too much from yourself. There's a gap between expectation and ability. That gap between expectation and ability creates a feeling of inadequacy. Eliminate the gap, you eliminate the feeling of inadequacy. Don't expect too much from yourself. Don't expect too much from yourself. And, if you do create goals, just tell yourself at the same time, “You know what, this goal is amazing. I'm going to feel amazing if I achieve it. I'm also going to feel amazing if I don't achieve it. Life goes on. I'm going to be happy no matter what.” Not using that as an excuse to be lazy, and a slacker, and a procrastinator, but using that as a reason to just be happy no matter what. Nothing's going to get me down. Even if I don't achieve my moon shots, it's not going to get me down. Even if I shoot for the stars and I get to the moon, you know what, that's great, I got to the moon. When? Don't expect too much from yourself.
Number eight, find something bigger than yourself to believe in. Self-centered egotistical people score lowest in any test measuring happiness. It's like my friend Arthur Brooks said when I interviewed him for this docuseries. He also wrote a great book. Oh, my goodness, if you're a man or a woman over 40, you need to read his book “From Strength To Strength.” So good, so good about how we have this need as we age to progress from fluid intelligence, and achieving, and learning, and mastering skills to crystallized intelligence, to mentoring, to teaching, to leading, to being a king in our latter half. Find something bigger than yourself to believe in. What's that have to do with what Arthur Brooks said to me when I interviewed him, he said, “Ben, there's two kinds of people, there's unhappy people. They use people, they love things, and they worship themselves.” They use people, they love things, and they worship themselves. “Then there's happy people. Happy people use things, love people, and worship God.” Happy people use things, love people, and worship God. Alright, get that. So, we don't use people, love things, and worship ourselves, we use things, love people, and worship God because we found something bigger than ourselves to believe in.
Life is pretty magical. When you live it as though you're in this magic J.R.R. Tolkien-esque medieval story with fairies, and goblins, and elves, and orcs, and dragons, and hobbits, and this magic story written out for your life, and sacredness, and the idea that certain things don't happen by accident. And, quantum physics dictates that the dream that you're having might be the same dream someone else is having halfway across the globe, and you're exchanging photons of energy and things like distance healing and teleportation, and hands-on healing, and invisible energy coming from our hands, and all these crazy things can exist. And, anybody who's done maybe plant medicines like Ayahuasca, or DMT, or psilocybin, or something like that, you've seen this other world that's existing outside of us, this other spiritual dimension. If you've ever engaged any in any of those things or perhaps you've been praying and anointed with the Holy Spirit and caught up deep in prayer and a vision of God, and you're like, “Holy cow, there's something bigger out there that exists outside of me.” Man, it's a magical way to live compared to being a bunch of chunks of flesh and blood on a small rock floating through the planet figuring out who can get the most and have the most cars and get the biggest house and put the most money in the bank and then you die, game over. Jeez, I like the magic life better even if it's silly.
You know what, it's Pascal's wager. You ever hear Pascal's wager? It's like, yeah, maybe God doesn't exist. There's no big guy in the sky. Maybe magic doesn't exist. Maybe sacredness of nature doesn't exist. Maybe plants don't talk to each other. Maybe there is no creator. Maybe there is no complexity of life. Maybe we all evolved. Maybe. But, you know what, there's nothing wrong with believing the opposite. It doesn't hurt anybody to believe the opposite. Unless you're one of those stupid old Crusader, the Catholic Church who made people pay for their sins and tortured people. Yeah. Any person can be bad, but I mean, for the most part, believing in God, and believing in magic, and believing in the sacredness of nature, and believing that plants can talk to people and people can talk to plants, and there's a whole spiritual dimension around you. Most people I know who believe in that are better off for believing in it than for not believing in it, right? And frankly, I know I'm painting with a pretty broad brush here, but most atheists that I know don't believe in anything bigger than themselves, and bigger than humans are not very happy people. I know I'm painting with a broad brush there. But for the most part are not very happy people.
Alright. So, those are the eight key factors of happiness, the eight key factors of happiness. I'll link to them in the shownotes if you want to review them. If you go to BenGreenfieldFitness.com/442. But, once again, lack of suspicion and resentment, not living in the past, not wasting time and energy, fighting things you cannot change, stay involved with the living world, refuse to indulge in self-pity, cultivate old fashioned virtues, don't expect too much from yourself and find something bigger than yourself to believe in. Alright. Apparently, the people in Finland do a pretty good job of that.
Alright, so a few other things before I take a few questions here from Twitter Spaces, for anybody who's still hanging with me on Twitter.
A newest research-proven flavor of exercise that allows for impressive results without inflammation or muscle damage. It's the new thing people. It's not high-intensity interval training, HIIT, it's high-intensity functional training, HIFT. Brand new study from the Journal of Strength Conditioning Research and a whole bunch of physically active volunteers to eight weeks of an HIFT program, three times a week. Alright, they did four rounds of a nine-exercise circuit: 30 seconds hard, 15 seconds easy. This is very similar to what you might experience if you walk into, what's the one, F45. Those F45 classes, they actually get pretty close to doing something like this. You can do it and you can set up a circuit. For example, in your home, let's say kettlebell swings, burpees, bear crawls, high knees, dips, jumping jacks, overhead press and bodyweight squat, maybe a bicycle crunch. I'll actually link to a high-intensity functional training workout. You set the timer: 30 seconds, exercise as hard as you can go, 15 seconds off. Move on to the next exercise, 30, 15. Move on to the next exercise, 30, 15.
Well, this recent study showed that all these people who did a workout like this had massive improvements in cardiorespiratory and neuromuscular physical fitness, but they did not have significant inflammation or muscle damage. Alright, so they were stressing out their bodies, they were getting fit, but it wasn't resulting in a whole lot of inflammatory and muscle damage markers. And, that's great, that's wonderful. It's going to get you to the Olympics? No. No, you got to create some inflammation and muscle damage if you want to be posing on stage as a bodybuilder or competing in the Olympics. But, if you just want to stay fit, that's easy enough, choose nine full body exercises, string them together in a circuit, four rounds, 30 seconds on, 15 seconds off. I'm kind of sucky at math, but I think that's like 20- to 25-minute workout. Easy. So, it's H-I-F-T. If you're a personal trainer listening in or someone who just wants the minimum effective dose of exercise, look this stuff up, HIFT. I'll link to the study in the shownotes at BenGreenfieldFitness.com/442. I'll also link to a sample workout, 20 to 30 minutes max functional high intensity, functional training workout anybody can do.
And, the cool thing is less recovery implications, less need to go suck down your blueberry antioxidant smoothie and go pay $70 to get into a crowd therapy chamber afterwards because you're so sore. You bounce back quickly from this type of workouts that don't beat you up. Alright, so there you have it, HIFT, the newest research-proven flavor of exercise allows for impressive results without inflammation or muscle damage.
Alright. So, I told you I'd tell you about the latest longevity hack. Here it is. Here it is. This is the newest one. This is a study where they took mice. They took mice and they looked at the mitochondria. They took these mice about halfway through these mice's, mouses, mice's lives. Okay. That's when mice begin to show a drop in glutathione levels, and they develop mitochondrial dysfunction and oxidative stress. For a mouse, that's about 65 weeks, okay, about 65 weeks of age when this happens to a mouse. In humans, let's say that's around 40. Okay, let's say it's 40. And so, what they did with these mice, as soon as that drop in glutathione started to occur, they started to replenish a couple of things that are responsible for maintaining mitochondrial function and maintaining glutathione levels, and decreasing oxidative stress, particularly the type of oxidative stress that affects these animals' heart, and liver, and kidneys. Okay. And so, they actually found the heart, the liver, and the kidneys all had glutathione deficiencies, oxidative stress, mitochondrial dysfunction, and abnormal mitophagy. That's a difficulty in disposing of damaged mitochondria. It's like the body can't clean itself up anymore. Alright, the little automatic vacuums rolling around those mitochondria aren't going anymore. Okay, maybe the Wi-Fi in the little self-mitochondrial vacuum cleaner clean-ups broke.
Alright. So, what they did was they totally reversed these issues in a pretty potent life extension formula where all they did was they combined two molecules: glycine and N-acetylcysteine. They put those two molecules together. They gave them to the mice and it reverse the aging process.
Well, last I checked, you can get glycine and acetylcysteine. The FDA recently cracked down on N-acetylcysteine, you can still find it for not that much money on Amazon. Okay. So, when I saw the study, I'm like, “Well, jeez, glycine and NAC?” Now, I already take the Kion Aminos so I get enough glycine precursors. And, actually, I don't use N-acetylcysteine, I use a form of glutathione that's called Almsbio Glutathione. It's PQQ, CoQ10 and glutathione and like this little orange creamsicle thing. I'll link to it in the shownotes. That's what me and my sons take because all three of us, we got our genes tested by the DNA company, and it turns out all three of us possess the snips that basically make us less likely and less able to produce our own glutathione. So, we all supplemented with glutathione. Same thing with brain-derived neurotrophic factor, me and both my sons don't produce adequate levels of this stuff that's like miracle growth for the brain. So, all three of us supplement with lion's mane extract. Okay, I'm all about genetic testing and then filling in the gaps based on what you find from genetic testing.
Go listen to my interview with Dr. Mansoor Mohammed at the DNA company to see what I mean and learn more about that. But, basically, yeah, glycine and N-acetylcysteine. And, we're getting long in the tooth, so I'm not going to give you all the exact amounts and ratios and everything. I'll link to the study.
I did reach out to my friends at Thorne, those lazy bastards. If you guys are listening in, Paul, Wil, get back to me on that email because I emailed my friends at Thorne and I asked them if they made it. We don't make it a Kion yet, but I think there are a couple companies that make glycine NAC one-two combos. If you have your favorite source, let me know over in the shownotes at BenGreenfieldFitness.com/442. Comment over there. And, hopefully, anybody who's found a good source of glycine and N-acetylcysteine preferably both put together because I'm lazy and don't like to buy too many supplements. Let me know because this study looks pretty promising, pretty promising.
Alright. So, another article that came out that I thought was just great for people who suck at cooking. I suck at cooking. I'm a total imposter. I wrote a cookbook and I suck at cooking, you guys. I wrote a freaking cookbook. And, still every time I get in the kitchen, I start to make stuff. I'm like, “I don't know what I'm doing. I don't know what I'm doing. I don't know what I'm doing. I hope this turns out okay.” And, I wrote a cookbook. But anyway, so this article is great. It gets into a whole bunch of little tips for people who can't cook or who struggle with cooking. So, for example, I realize this flies in the face of what I recommended when it came to getting rid of Wi-Fi in the house and not having a smart home and Wi-Fi-enabled vacuum cleaners rolling around on the floor all day. But, one is to basically get a smart speaker. Okay, a smart speaker in the kitchen, you say to it, you can set timers. “Alexa, set timer for 10 minutes, convert units, convert quartz to ounces for me, or teaspoons to milliliters for me, buy thyme and rosemary at the grocery store and send that to my phone.” So, a smart speaker in the kitchen when your hands are busy doing other stuff. You can even tell the smart speaker to play a different type of music while you're on the kitchen. So, that's one thing. That's one thing that can be useful.
The next is to basically begin to get out of the practice of the leftovers trap. Okay. A lot of people eat leftovers, two, three, four nights in a row. Now, what I do instead is I elevate the leftovers. Okay. So, first of all, if it's more than two days, I toss it or it goes to the dogs or it goes in the compost pile because leftovers are a significant source of histamine issues. Okay. A lot of people feel crappy, they feel unhealthy, it's because they're eating too many leftovers. And, a lot of foods, they develop a lot of histamine-inducing molecules when they sit for long periods of time. So, first of all, I go through leftovers pretty quick because I don't want them in my refrigerator for more than two days. I made brisket the other night. Okay, made brisket. Next day, I've got leftover brisket. What do I do? I don't take anything out to thaw for dinner, but I take the brisket, drench it in olive oil and salt, a little bit of raw honey, and some beef suet to it, beautiful, beautiful fat. I boil it in the oven. Get it nice and crispy. I cut it up with scissors and the little chunks. And, I wrap it in the Siete coconut flour tortillas with a little bit of radish. And, it's a Primal Kitchen sauces and some of my friend Joey's, Joey's hot sauce. I made myself brisket tacos with the leftovers. I didn't just take the brisket out and eat it. So, either turn your leftovers into a different meal or just get rid of the idea of leftovers. So, leftovers, that's a great thing. You can take leftovers, make new meals out of them. I hope that makes sense.
Another one is looking for formulas and then adapting them. Looking for formulas and then adapting them, okay? That means that with a few dish exchanges, you can exchange your mileage from one recipe. So, you can swap chickpeas for butter beans, you can swap coconut milk for tinned tomatoes, you can swap turmeric for oregano. Okay, the best book to read to wrap your head around this is “Salt, Sugar, Acid, Fat.” The book “Salt, Sugar, Acid, Fat” is a wonderful book because it teaches you more about the chemistry of cooking.
My sons have a cooking podcast, shameless plug, it's at GoGreenfields.com. Two episodes a month, they teach you all these cool, cool cooking concepts. A couple of 13-year-old boys, they teach you this stuff. Alright. And, what you'll find if you watch them is that they're always teaching how to make cool little substitutes. Alright, throw a little bit of this in, throw a little bit of that in, substitute this for that, substitute some kind of coconut cream instead of regular milk or substitute a shaved carrot for parmesan cheese. There's all sorts of cool little things you can do once you open up your mind. This article gets into all that. I'll link to the article in the shownotes.
Alright. And, I'm just going to throw one more is, find a source you can trust. Okay. A lot of Google search results for recipes. That's just good SEO. And, there's a lot of bad recipes out there. Believe it or not, we have this human cognitive bias where if it's written down and it's on the internet, or if it's in a book, we assume that it's true, and right, and just, and it's not. It's not. When I read books, I'm constantly telling myself, this author could be full of bullshit and just found a publisher who's willing to publish this. Nothing I could be reading right now could be true. Alright, the only book I ever read that I assume is true is the Bible because I believe that's the inspired Word of God and there's absolute truth. Aside from that, every book I read, I'm like, “This might be one big steaming stinky pile of bullshit.” That's the way I approach books. I'm skeptical not in a bad way. I read and I'm constantly asking myself, “Is this true? Can I know this to be true?” And so, same thing with recipes. When you find a recipe online, it doesn't mean it's good, but my way that I search for recipes is I use the search term best, which is amazing by the way. What I mean by that is if you do a search and you say instead of searching for, let me think here, “ribeye steak,” reverse your recipe, you search for the “best ribeye steak, reverse your recipe.” Or, instead of searching for “homemade macaroni and cheese,” you search for “best homemade macaroni cheese recipe” and usually get better results.
But, the other thing that I do now, even though I'm not a paleo diet person, is usually I find if I append the word “paleo” when I'm searching for recipe like “sweet potato fries paleo” or “macaroni and cheese paleo.” By adding the word paleo, you usually come up with healthy results that don't have a lot of the vegetable oils and the grain, the added sugars, and things like that. So, that's my hack because I use the word “best” and I use the word “paleo.” I don't use those two together a lot, but now I'm thinking about I probably should. Why wouldn't I search for the “best homemade paleo macaroni and cheese?” Dude, I don't know. Just try it. My computer might explode. We'll see.
Alright, so I'll link to this article in the shownotes though. But, it's a great article for crappy cooks, it's great article for crappy cooks. Alright. And, yeah, I'll just stop there because there's so much more in that article, but I also want to leave time for a few questions from you guys.
Alright, last news flash I wanted to get into. And, this one was kind of cool. So, what they looked at was an aggregated global food composition database. And, they found basically that micronutrient deficiencies remain widespread globally, especially in low and middle-income countries, and among population groups with increased needs like athletes, or pregnant women, or breastfeeding women, or elderly people. And so, what they found was there are certain foods that you should include in your diet that are going to ensure that you don't turn into someone who is micronutrient deficient and sleep issues, obesity issues, weight gain issues, thyroid issues, endocrine hormone issues, fertility issues, a lot of them arise from micronutrient deficiencies. So, here's the list of foods that you should just basically have in your house, okay. And, I was very pleased when I read this article because we eat a lot of these foods in our house. Okay. These are weird. These are not going to be the foods that your neighbor has in their pantry or fridge. But, if you heed my words, this is some of the cool stuff you should have on.
So, if you want ideal micronutrient density, add these to your grocery shopping lists and have them in your house and learn to cope with them. Okay, ready? Here we go. Organ meat. Alright, liver, heart, kidney, spleen, pancreas, all weird stuff. Okay. Small fish. That's like sardines, herring, anchovy, mackerel, buying a bunch of wild planet food type of canned and tin stuff. Okay. So, organs. Small fish. Dark green leafy vegetables. And, yeah, I know there's some issues with kale, and spinach, and uric acids, and digestive enzyme inhibitors, and excess levels of goitrogens. But, you know what, you can cook this stuff down, you can steam it, you can mash it, you can puree it, you can even get the powdered version from guys like Dr. Thomas Cowan, Thomas Cowan's powdered dense vegetables. I do a lot of those because I don't like to eat a lot of the raw roughage and fiber. But, dark green leafy vegetables or the powdered polarized version of those really good. Bivalves and crustaceans, okay. It's like oysters, mollusks, clams, lobsters, crab. It's actually pretty nutrient-dense. Just get it from clean waters.
I use this company called Seatopia. I get a giant box of seafood and bivalves and crustaceans actually sent to my house. And, it's super clean, all sorts from really clean water. Okay, that's Seatopia. Here's my tip for you. I interviewed them too on my show. I'll link to that podcast.
Goat. I raise goats. We have goat milk. We don't kill them very much for their meat, but goat meat is also really good. Beef, eggs. Do you like I did that? I just talked about killing goats. We actually don't kill any of our goats. Our goats are milkers and their pets. Okay. So, at the Greenfield house, we aren't out there with machetes cutting up goat's heads in the morning to make ourselves a goat mutton for dinner. That's just not us. We're not those people. Beef, eggs, milk, not the nasty homogenized pasteurized stuff like good dense raw milk. Mutton and lamb, cheese, goat milk, pork, yogurt, pulses, that's like legumes, stuff like that, teff, that amaranth, millet, quinoa, that type of thing.
Okay. So, I'm going to go through his list one more time. Organ meats, small fish, dark green leafy vegetables, bivalves, crustaceans, goat beef, eggs, milk, canned fish, mutton, lamb, cheese, goat milk, pork, yogurt, fresh fish, pulses, teff, and canned fish. I think I was redundant there a couple. I think I said canned fish four times, maybe five times. Maybe I'm a sardines fan. I don't know. Maybe I'm just thinking about sardines too much while I'm recording here.
But anyways, so you include those in your diet, people, and you will be healthy. You will cover your micronutrient basis. Alright, don't be food phobic. Open yourself up to a wide variety of different foods and you'll absolutely love it.
Well, folks, my new book “Endure” is flying off the shelves. I've talked to a bunch of people already who have expressed to me that it really is something that's been helping them like helping them deal with temptations, and struggles, and taking care of their spirit, and everything from their prayer time to their devotions, to their relationships. I mean, the book covers everything for men, porn, and for couple's sex and polyamory, for people who are trying to build a spiritual fitness, how to put on your spiritual armor, all about my own faith, my own journey. I wrote this book as a sequel to my book “Fit Soul.” And, it's out now. It's ready for order. It's called “Endure.” And, you can get it at GetEndure.com, GetEndure.com. And, we're going to give you an instantly downloadable e-book with the first three chapters of Endure. And, big discount on the journal that I use each day with my family to do our Spiritual Disciplines Journaling. So, all of that is available right now at GetEndure.com. So, check it out.
Alright, this is pretty cool, 7 pounds of meat including ground beef, chicken thighs, and pork butt. That's right, I said pork butt although they probably should have called it the tender, tender loving backside of a pastured pig because ButcherBox gets not only pastured pork, but 100% grass-fed, grass-finished beef, free-range organic chicken, wild-caught seafood, and a whole lot more shipped straight to your door. They're adding 7 pounds of meat to your first box for free as part of their New Year's bundle. And, they take care of the farm, they take care of the plant, they take care of the animal, they take care of your family for pennies on the dollar compared to what you'd pay for this stuff at say a steakhouse. Every box you get contains 8 to 14 pounds of meat. And, like I mentioned, Ultimate New Year's bundle includes 7 pounds of ground beef, chicken thighs, and pork booty coming straight to your door. Get in on the goodness if you go to ButcherBox.com/Ben. That's ButcherBox.com/Ben.
There's this company called HigherDOSE. I've had them on my podcast. They make really cool, basically, it's like home biohacking stuff. And, their products are littered all over my basement. They have a portable infrared sauna blanket that you can wrap yourself in that's literally a warm dose of sunshine that releases all these happy chemicals in your body. But, unlike most saunas and heating blankets, they're extremely low in EMF radiation. So, you get all the benefits of the increased blood flow and the feel-good effects when you wrap yourself in this thing. If I'm taking a nap, I get inside that or my hyperbaric chamber. If I'm laying down and watching some with my kids, I wrap myself in the sauna blanket. If I get sick, man, drink some electrolytes, wrap yourself in that thing, sweat it out even if you don't have a full-on sauna. Sauna Blanket is amazing, super portable too.
They also have a PEMF Mat that uses the same infrared technology. And, this PEMF, it's like exercise for your cells, flushes out inflammation. They build their mats with 100% natural purple amethyst crystals and mesh fabric tubes that go through the mat. And, they deepen the PEMF session because you get negative ions. In addition to the PEMF, they even have an infrared light face mask for your face for like a beauty treatment. And, if I'm doing a clay mask for my face, I do this once a week. I put on the red-light face mask and what it is is it's this red and near-infrared LED light technology, but it stimulates collagen, activates glowing skin, reduces fine lines, regenerates cells, and it'll take any skin treatment or anything you put on your skin and basically amplify it, upgrade it. So, really, really cool products that HigherDOSE make. You got to check these folks out.
Get 15% off of anything, anything from HigherDOSE. Go to HigherDOSE.com/Ben and use code BEN. That's HigherDOSE.com/Ben and use code BEN.
Okay. I am super stoked. As you know, occasionally, me and my team at Kion dive into our Batman caves and develop a brand-new supplement. The one that we have officially finished tweaking. And, I can tell you I have been using it, I've been given a few of my samples to friends and they've been using it. So, here's the deal. It is an extremely potent fast-acting sleep formula. It lets you fall asleep fast. It lets you stay asleep. It lets you get better quality sleep, so you wake up refreshed. My sleep scores are through the roof on this stuff. I haven't told barely anybody about it because obviously, I didn't want to get your hopes up before we actually launch this thing. But, Kion Sleep is now available.
So, you go to getKION.com/BenGreenfield. That's getK-I-O-N.com/BenGreenfield to try the brand-new Kion Sleep now. It's flying off the shelf. So, get in fast getKION.com/BenGreenfield. Let's getK-I-O-N.com/BenGreenfield.
Male: Hey, what's up, Ben, how are you doing?
Ben: I'm doing good. Doing good.
Male: Good, good.
So, two quick questions. One on methylene blue. Have you seen any studies about maybe the downside of having it at an extended period or over a certain period of time?
Ben: Yes, you can overdo with methylene blue. It's a similar mechanism of action if you overdid infrared light. And, go ahead and mute yourself while I'm replying if you can.
So, what I mean by that is that you can get excess reactive oxygen species formation with any of these things that support increased activity of cytochrome c oxidase in the mitochondria. Okay. And, because of that, too much can cause neurodegeneration and can cause some issues when taken in excess. Okay. Now, methylene blue, like we talked about in the last show where we were kind of busting some of these myths that have exploded on the internet recently about people taking fish tank clean and how it's a waste of time, we established that methylene blue improves mitochondrial function, improves memory consolidation, protects nerve function, acts as a little bit of an antimicrobial. But yeah, it can cause a little bit of excess reactive oxygen species. The other things that it can do is very large doses it can kill off your gut bacteria, okay. It can interfere with what are called monoamine oxidase inhibitors. Alright, so that basically means that if you are consuming supplements like antidepressants or a lot of SRIs, things like that, you should be careful with methylene blue. It should never be combined with antidepressants because you might develop serotonin toxicity or serotonin syndrome.
A couple of other things you want to be careful with excess methylene blue is that it might increase blood pressure and it might even affect your taste like affect your taste in some ways like COVID would affect your taste. So, few reasons to be careful with methylene blue. But, for the most part, small amounts of a pharmaceutical-grade methylene blue, shout out to my friends at Troscriptions, they make one that's great. You just kind of dissolve it in your mouth. I have no issues with. But, yeah, in high doses, there can be some issues with excess methylene blue. So, I would say if you're pooping smurf shit, then you're probably taking too much.
Male: Yeah. No, I'm not that far. But, I spoke to in the fall time about a condition I was dealing with for a couple years and one of the things they thought it was was Bartonella. So, one of the protocols was 50 milligrams morning and at night. It was at least six months. It was a long time. So, that's kind of where I was at, but alright, that's how I appreciate it.
And, one last question. My cousin he's like 20 years old, had a dirt bike injury when he was younger, broke a piece of his wrist, never fixed it at the time and basically, a piece died off. So now, he's doing a surgery next week, six hours pulling knee bone, putting it in the wrist with the intentions of hoping that the bone regenerates. And then, if it doesn't, it's potentially a very difficult surgery. So, one thing that I was talking to the guys at BioReset mentioned it and they were definitely TB-500 BPC-157. Any other regenerative practices besides maybe using Joovv light that you would recommend for him after for trying to get that regeneration to happen?
Ben: Well, first of all, Sayer Ji, I think, has one of the best books out there for stuff like this. It's literally called “Regenerate.” And, it's a fantastic book, and it would include some strategies for what you've described your cousin, which is technically the medical term for this. You probably knew this. It's avascular necrosis, avascular necrosis. It's a bone disease. It's characterized by death of the bone tissue. Usually, it's temporary or permanent lack of blood supply to the bone tissue. And so, what you want to do is you want to increase blood flow to the bone. Believe it or not, stem cell injections have been shown to be beneficial for avascular necrosis. The BPC-157, that's more acting on some of the anti-inflammatory pathways that may work. TB-500 usually works on collagenous tensile tissue, elastin fibers, things like that. I'm not 100% convinced that those two peptides would necessarily be the best way to go. Really, what I would be focusing on would be blood flow, pulsed electromagnetic field therapy, fantastic for that. Infrared therapy, wonderful. Hot/cold contrast, anything that's vasodilatory supplement, beetroot extract, niacinamide, fricking Viagra. Fix your wrist and permaboners too. Who's going to complain about that?
Yeah. But then, stem cell injections also they have been shown to help out with some of these degenerative conditions. And so, that would be another one to look into for the avascular necrosis. But, because avascular necrosis really related to blood flow, I'll be focusing on some of these things that can increase blood flow namely my top for blood flow are PEMF, the pulsed electromagnetic field therapy, the infrared therapy, infrared therapy 20 minutes once a day is fine, over the treatment area a couple times for 10 minutes is fine. PEMF, a couple of times a day for 10 to 20 minutes is fine. I like the pulse centers unit, a guy Dr. William Pawluk, P-A-W-L-U-K, he also makes some really good PEMF units. Niacinamide, you can just get niacinamide powder of Amazon for dirt cheap. If you spend all your money on NAD supplements, you could just use that instead. Yeah, beetroot extract or beetroot, it's also really good one. And then, a hot/cold contrast, one of my favorite recovery protocols. Five minutes in the hot tub, five minutes in the cold, cold shower or cold pool, whatever, four minutes and four minutes of cold, three minutes of cold, two-two, one-one, great hot/cold contrast workout in addition just like the typical shower, five minutes 20 seconds hot, 10 seconds cold. Or, if you're a glutton for punishment, 20 seconds cold, 10 seconds hot. But anyways, yeah, the hot/cold contrast is great for blood flow as well. So, good questions, man. Good questions.
Let's bring somebody else up on stage here.
Male: Do you recommend cold showers or sauna if you are suffering external fatigue or HPA dysfunction?
Ben: Oh, HPA, adrenal fatigue or HPA axis dysfunction. Do you do the sauna and the cold shower thing? Well, it's interesting. I just interviewed and I didn't release the podcast yet these guys, Jay Feldman and Mike Fave about their bioenergetic model of stress and this idea that when you look at Hans Selye and him stressing out all these mice and then developing this adaptive response to stress where there's kind of like you stress or good stress, positive stress that elicits a good result in terms of the body developing resilience and bouncing back stronger, and developing better blood sugar sensitivity, or the ability to burn fat, or better circadian rhythms from things like small amounts of heat, or cold, or exercise, or plant toxins, things like that. But then, there's a law of diminishing return where the stress becomes exhaustive.
Usually, when stress becomes exhaustive is when you're stacking too many of these things, we're talking about the stereotypical person who gets up after being fasted for 18 hours and does their breathwork, and their sauna, and their yoga, and their cold pool, and their enema, and then eats 200 calories for lunch and then fast until dinner, and does a cold soak before dinner and has dinner, and goes to bed at 8:00 but gets up at midnight to swing a few kettlebells and go back to bed. The typical person just orthorexic about food and fitness. However, for most people, even people with HPA axis dysfunction or adrenal fatigue, small amounts of sauna and cold especially if you're eating adequate calories, adequate carbohydrates, caring for the body, adequately recovering, getting enough sleep, et cetera, it can be somewhat restorative. I think that when you're looking at a lot of this stuff, the dose is the poison as with most hormetic stressors. So, would 60-minute sauna session followed by 10 to 15 minutes of cold therapy be excessive? Probably. Would doing 15 to 30 minutes of flow yoga in the sauna or sitting and reading a magazine and then taking a quick two to five-minute cold shower in the morning is a way to jumpstart your day be off? I don't think so. So, of course, you can track, you can track your HRV, you can use a DUTCH hormone analysis, a DUTCH urinary hormone analysis to see what your hormones and your endocrine system are doing. You can pay attention to your sleep parameters. You can pay attention to your profile of mood state scores. A lot of times, your body knows, your “Body Keeps The Score” as that book title says.
But anyways, for the most part, painting with a broad brush, sauna and cold pool are not a big no, no for people with adrenal fatigue or HPA axis dysfunction. Just make sure you're well slept, well-fed, caring for the body, engaging in plenty of self-love, and not viewing these as ways to beat up the body, but rather is as simple ways to jumpstart and get a little bit of energy for the day. If something energizes you and doesn't exhaust you, when you finish it, if you're just dead dog tired, and depleted, and shriveled up like a raisin from all your sweating and shivering from all the cold, yeah, it's too much. But, if you're just like, “Whew, yeah, I feel great.” Start the day now. That's kind of how you want to feel on that case. It's fine. I'm pretty sure.
So, yeah. Let's go with one more question here.
Male: I have kind of a broad question. But, do you have anything you recommend for kind of reversing muscle atrophy?
Ben: Reversing muscle atrophy. There can be a variety of causes for muscle atrophy. We talked about the avascular necrosis and that's more for bone, but it's a blood flow issue and it can be blood flow and hypoxia in the muscle. It can be, of course, lack of physical activity, can be aging, and can be malnutrition, some of those micronutrient deficiencies that we talked about earlier. It can be even things like muscular dystrophy, muscular dystrophy, so it can be definitely genetic and genetically related. Spinal muscle atrophy, that's a genetic condition. There are other conditions like ALS, Lou Gehrig's disease, which damages the motor nerve cells that control the muscles, MS, that's when your body's immune system attacks the central nervous system, causes issues with the nerve fibers, the nerves don't fire properly, the muscles don't fire properly, the muscles atrophy. Okay, myositis, that's inflammation of the muscles. Okay. And, that can cause muscle weakness and muscle pain. A lot of times that'll occur after an infection, or as a side effect of an autoimmune condition, or as a reaction to a vaccine. I said vaccine. I don't why all these podcasters are afraid to say the word “vaccine.” They're like, “I don't want to get canceled.” You know what, cancel me. Yeah, I said that vaccines could potentially cause atrophy. Cancel me, go ahead. Go for it. I don't care. I'll pop up somewhere else.
Anyways, though. So, the idea is that what do you do about it? All the things can cause. So, adequate-protein, that's definitely a huge fan of essential amino acids and maintaining a high amino acid pool and also high ATP pool. Okay. There are certain companies like Ian Mitchell's Wizard Sciences Company that makes a stuff called Ampligen, which is an ATP replenisher. They make one called the Olympic RX, which is an ATP replenisher. You can buy ATP on Amazon. Okay, then Kion makes Creatine and Aminos. Those two are fantastic for staving off muscle atrophy. I'll be interviewing that guy Ian Mitchell on my podcast, I think, in a couple of weeks. You can listen to that one soon. But, maintaining adequate ATP levels, maintaining adequate amino acid levels, maintaining adequate creatine phosphagen levels, keeping those pools elevated. Okay, resistance training, weight-bearing resistance training. If you can't do that, oh my gosh, electrical muscle stimulation, using one of those Katalyst electrical muscle stimulation suits, holy moly, that will build muscle like nuts. I do a session on that twice a month. And, I swear, my muscles are bigger within five days after. I can only do it twice a month because I'm so sore afterwards. As a matter of fact, it's my hack. If I know I'm going to have a few super busy days or I can't work out that much, I'll just do a Katalyst session. And, I don't even want to work out because I'm so sore. So, electrical muscle stimulation can be really good for that.
Sauna. Heat stress has been shown to be able to maintain muscle even in a state of inactivity, or when you can't load on a joint due to an injury or something like that. Okay. So, that's another good one. And, again, I'm assuming that this would be a case where you can't necessarily weight train. Okay. And then, just maintaining blood flow. A lot of stuff I talked about with avascular necrosis, blood flow precursors, beet and arginine and PEMF, infrared sauna, infrared light, anything like that. But, in my opinion, if I could choose two modalities to decrease atrophy, and bounce back muscle as fast as possible, it'd be go get some amino acids and creatine and ATP, son, and then add some electrical muscle stimulation in the mix. That's assuming you can't just lift heavy shit in the gym because there's some other issues going on. It's keeping you from biomechanically being able to do that. And, if you were to do two or three electrical muscle stimulation sessions a week and just jam on the amino acids like 40 grams of amino acids a day in addition to about 0.8 grams per pound of protein a day, 5 grams of creatine a day, and keep the ATP levels elevated, you'll stay swole or at least you'll keep those muscles from atrophying. This is not medical advice. If you've got Lou Gehrig's disease or something, go to a doctor and talk to someone who actually has a doctor T-shirt on at least, which would not be me. Don't trust me because I'm not a doctor, I'm just a podcaster.
So anyways, yeah, those are my tips. And, gosh, you guys, an hour went by fast, an hour went by fast. But, I'm going to put all of the shownotes at BenGreenfieldFitness.com/442. I should say BenGreenfieldLife.com/442. We got to really get on that bandwagon of Ben Greenfield Life. So, anyways, though, yeah, leave your questions, your own tips, your comments, your feedback over there. Thank you to everybody. Join me on Twitter, and subscribe to the newsletter at BenGreenfieldLife.com or follow me on any of the social media channels to find out. Let me go live with these live episodes. And, I think that about wraps it up. I feel a lonely without my podcast sidekick Jay. Hope he's okay down there in the storms, and hurricanes, and tornadoes, and flash floods, and whatever else is going on in his backyard, all these acts of God that are keeping him from achieving his full potential. But, he's happy nonetheless, or at least he will be after he listens to the tips I've given in this episode.
Alright, you guys. I love you. Thank you for listening in. Until next time. I'm Ben Greenfield signing out from BenGreenfieldLife.com/442. Have an amazing week.
More than ever these days, people like you and me need a fresh entertaining, well-informed, and often outside-the-box approach to discovering the health, and happiness, and hope that we all crave. So, I hope I've been able to do that for you on this episode today. And, if you liked it or if you love what I'm up to, then please leave me a review on your preferred podcast listening channel wherever that might be and just find the Ben Greenfield Life episode. Say something nice. Thanks so much. It means a lot.
14 April 2022
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News Flashes – Follow Ben on Twitter for more…
- World’s Happiest Country Ranking Goes to Finland for Fifth Year in a Row – Key variables include gross domestic product, healthy life expectancy, generosity, social support, freedom to make life choices, and perceptions of corruption…03:05
- The newest research-proven flavor of exercise that allows for impressive results without inflammation or muscle damage is “High-Intensity Functional Training” + here's a sample workout…24:45
- The latest longevity hack: “GlyNAC” (Glycine + NAC)…27:30
- Can’t cook, won’t cook? Here are the tips that saved me from a life of terrible meals…31:07
- Organs, small fish, dark green leafy vegetables, bivalves, crustaceans, goat, beef, eggs, milk, canned fish with bones, mutton, and lamb. Sounds like a pretty decent diet to me…37:20
- 8 Factors of Happiness mug on Zazzle
- How to Be Free from Bitterness by Jim Wilson
- Romans 12:18: “As much as is in you, live at peace with all men.”
- Ben's evening routine
- Man's Search for Meaning by Viktor Frankl
- Podcast with Rich Christiansen:
- Healing and Recovery by David Hawkins
- The Gap and the Gain by Dan Sullivan and Benjamin Hardy
- From Strength to Strength by Arthur Brooks
- Love Your Enemies by Arthur Brooks
- Arthur Brooks podcast
- Almsbio Glutathione (use code GREENFIELD10 to save 10%)
- Podcast with Mansoor Mohammed:
- Thorne Glycine+NAC
- Boundless Cookbook by Ben Greenfield
- Smart Speaker on Amazon
- Joey's hot sauce (use code BEN20 to save 20%)
- For the left-over brisket:
- Salt, Fat, Acid, Heat by Samin Nosrat
- Go Greenfields podcast
- Use keywords like “best” or “paleo” when searching for recipes
- “Micro-nutrient dense” foods:
- Organ meats (liver, heart, kidney, spleen, pancreas)
- Small fish (sardines, herring, anchovies, mackerel)
- Dark green leafy vegetables or powdered versions (kale, spinach)
- Bivalves and crustaceans (clams, oysters, mollusks, lobsters, crabs)
- Goat milk
- Canned fish with bones
- Dr. Cowan's veggie powders (use code BEN to save 15%)
- Seatopia (use code BENGREENFIELD20 to save $20)
- Podcast with James Arthur Smith:
- PaleoFX (April 29 -May 1, 2022).
- RUNGA – The Gathering (May 12-14, 2022). Register for the event now by clicking here
- Health Optimization Summit! Use code BEN for 20% off (May 22-29, 2022)
- Keep up on Ben's LIVE appearances by following bengreenfieldlife.com/calendar
–The Boundless Cookbook: Optimize your physical and mental performance with nutritious and delicious Greenfield family recipes. This is your roadmap to a culinary journey that includes ancient food and wild game preparation tactics, biohacked smoothies, meat rubs, cocktails, desserts, and beyond—without any restrictive diet, limited ingredients, or tasteless “health foods”! Order yours today here!
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!
Listener Q&A :
Q: Downsides to extended exposure to methylene blue…47:11
In my response, I recommend:
- Troscriptions Mythelene Blue (use code BEN to save 10%)
Q: Regenerative practices to help the bone that won't quite heal…49:58
In my response, I recommend:
- Regenerate by Sayer Ji
- Pulse Centers PEMF
- Infrared light
- NAD supplements (use code GREENFIELD10 to save 10%) or Niacinamide powder at Amazon
- Beetroot extract
- Hot/cold contrast (5 min in hot tub/ 5 min in cold tub or cold shower)
Q: Do you recommend sauna therapy for adrenal fatigue or HPA dysfunction?…53:28
In my response, I recommend:
- Podcast with Jay Feldman and Mike Fave:
- Cold therapy
- DUTCH Urine Steroid Hormone Profile
- The Body Keeps the Score by Bessel van der Kolk
Q: Tips for reversing muscle atrophy…56:50
In my response, I recommend:
- Kion Aminos
- Kion Creatine
- Ian Mitchell's Wizard Sciences Olympic RX (15% discount auto-applied at checkout)
- Electrical Muscle Stimulation (EMS)
- Beetroot extract
–Endure: My new book, Endure, is now available for pre-order! I’ll gift you the first three chapters of Endure as an instantly downloadable e-book and I'll give you a sweet discount on the exact journal my family and I developed and use each day, The Spiritual Disciplines Journal.
–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.
–Kion Sleep: Contains only natural ingredients with long clinical research history behind them that are safe to take every night. There’s no grogginess: You’ll wake up feeling refreshed, recovered, and energized!
–HigherDOSE: Get your own Infrared Sauna Blanket or Infrared PEMF Mat at HigherDOSE.com today and use my exclusive promo code BEN at check out to save 15% off!