June 27, 2019

https://bengreenfieldfitness.com/podcast/biohacking-podcasts/biohacking-tools/

[00:00:01] Introduction

[00:01:15] At the Swiss Alps

[00:02:52] Podcast Sponsors

[00:05:09] About the Podcast

[00:07:28] Guest Introduction

[00:10:12] Being in the Biohacker Summit

[00:12:04] Teemu's and Olli's Daily Routine

[00:19:22] Morning Drinks

[00:20:21] Teemu's Fascination in Birch and Maple Sap

[00:31:54] Continuing Olli's Morning Routine

[00:37:21] Podcast Sponsors

[00:40:34] Other Morning Drinks and Chocamine Powder

[00:43:51] Finishing the Morning Routine

[00:45:24] The Efficacy of Slapping One's Self with Birch Leaves in The Sauna

[00:51:48] Some Unique Hacks for The Workplace

[00:52:48] Evening and Sleep Routines

[01:13:58] “Stacks” That Olli And Teemu Use

[01:35:12] Getting the “Biohacker's Handbook” and Upcoming Summit

[01:38:41] End of Podcast

Teemu:  Focus on the things that you're doing repeatedly, not like once a year, but that you choose to do on a daily or weekly basis, and that's where the biggest changes can be seen.

Olli:  I like to go by the feel and what feels best for me. I always wake up and I feel what my body says how do I feel.

Ben:  I think that's certainly a consistent trend that I see among healthy people. So, you guys, you're completely normal amongst these circles.

I have a master's degree in physiology, biomechanics, and human nutrition. I've spent the past two decades competing in some of the most masochistic events on the planet from SEALFit Kokoro, Spartan Agoge, and the world's toughest mudder, the 13 Ironman triathlons, brutal bow hunts, adventure races, spearfishing, plant foraging, free diving, bodybuilding and beyond. I combine this intense time in the trenches with a blend of ancestral wisdom and modern science, search the globe for the world's top experts in performance, fat loss, recovery, hormones, brain, beauty, and brawn to deliver you this podcast. Everything you need to know to live an adventurous, joyful, and fulfilling life. My name is Ben Greenfield. Enjoy the ride.

Hey, guys and girls. What's going on? It's Ben. I'm in the Swiss Alps right now, literally, in the Alps, like right nestled in the middle of the Alps. I'm at this two-week health retreat, basically drinking these alkalizing soups and bone broth every morning and having like chestnuts with stew and other odd soups and teas and broths and sautéed vegetables for lunch, and other odd items for dinner. And then also getting wrapped in giant body wraps with heated pads placed in my liver, special extracts inserted or as a tincture under my tongue before I go eat my meals, and I'm starting to feel quite amazing. I'm glowing. My liver is very thankful, actually. This is kind of cool. I've never done one of these before. I'm here for two weeks in the Swiss Alps. I'm going to be fluent in German and Italian by the time I leave here.

If you want to follow my adventures down here, just go to instagram.com/bengreenfieldfitness because I'm on the gram. Go to instagram.com/bengreenfieldfitness. I may run another one of these retreats next year. I have 26 people down here joining me on this retreat along with my wife and my family. If I do another one next year, best place to go would be either my website and subscribe for my newsletter at BenGreenfieldFitness.com or go to the gram at instagram.com/bengreenfieldfitness, and that will fill you in on all the goodness at some point over there.

Today's podcast is very, very information dense in the realm of specifically biohacking for sleep, for recovery, for daily routines. It's a fun one. It's not with guys from Switzerland. It's with guys from Finland. So, you'll enjoy this. This podcast is brought to you by Kion, my company where I formulate amazing things like coffees and bars and supplements like our Swiss Army knife, speaking of Switzerland, for performance and recovery and fat loss or Kion Aminos. One of the most, if I can talk, potent fat loss products. I take this three times a day now. It's called Kion Lean. We actually package our coffee, our bar, our aminos, and our lean in one convenient bundle for you that's vastly marked down. It's called the Kion Daily Life Bundle over at getkion.com. You save 10% on that and everything else from Kion if you go to getkion.com. And your discount code is BGF10. That will save you 10% site-wide, over at getkion.com. Check out that daily life bundle.

This podcast is also brought to you by something I'm probably doing the equivalent of all week, this week, green juice, the Organifi Green Juice. You want me to keep doing that accent? Because I can. It tastes great. It's very smooth, so we have to get the vital greens in my body. It's so convenient, the green juice. So, Organifi, Organifi Green Juice. It's got spirulina, it's got coconut water, it's got lemon extract, it's got every alkalizing ingredient known to man, moringa, wheatgrass, tastes a hell a lot better than the–what's it called? The wormwood that I'm having to put underneath my tongue before every meal down here in Switzerland.

It does the trick. There's no juicing. There's no cleanup. There's no chopping. There's no blending. Just pure greeny goodness in this powdered form, you can add to anything. Shake it up in a Nalgene with some ice. You'll get food heaven, green food heaven, green juice heaven. You get 20% off this stuff from Organifi. You go to Organifi, Organifi with an “I”, organifi.com/ben. And the code you use over there to get 20% off is BENG20 at organifi.com/ben.

Hey, folks. I think it was two years ago that I had an article I wrote on my website and it was called “11 Indispensable Lessons I Learned From The Biohacker’s Handbook Of Exercise.” In that article, I introduced you to a couple of my friends who are real biohacking pioneers in Europe, Teemu Arina and Olli Sovijärvi. I am probably butchering their names horribly, but I will let them give the correct pronunciation of their names if I am because I got to work on my Finnish. But anyways, these guys are both with me today on this show.

They're over there in Helsinki, Finland and we're going to be taking a much deeper dive into biohacking in general because a few months ago, I released another article, and it was called “14 Biohacking Secrets I Discovered In The Brand New Biohacker’s Handbook.” I feel like I'm already using the word biohacking too much. I announced in that article that their entire 544-page handbook had just been released in the English language, and this thing really I think knocks the socks off of the entire biohacking industry when it comes to little-known tips and tactics and routines and so-called stacks that we're going to discuss today. And I think it's just this big beautiful kind of coffee table-esque type of book.

So, that book just came out, and although the book is jam-packed with a ton of tips, rather than just telling you a bunch of stuff that you would be able to find in the book, I wanted to get these guys on the show to just delve into some of their incredibly unique protocols that they have for everything from mental recovery and cognition, to immunity, to jet lag and travel, to daily routines, to self-quantification because they're just such wealths of knowledge.

My first guest on this show is a guy who wakes me up every morning on WhatsApp with photos and videos of crazy workouts that he's up to. He's an absolute beast when it comes to weight training and exercise, but he's also incredibly intelligent. He's a medical physician over in Finland. He's one of the pioneers of holistic medicine over there. His name is Dr. Olli, O-L-L-I. He's worked at 50 different clinics and ERs around Finland. He specializes in nutrition and holistic health care and operates a private clinic over there. He's also the co-founder of the Biohacker Center in Helsinki, and speaks all over the world on this topic. He also happens to be an electronic music DJ and a pretty good one along with a pretty good impersonator of multiple Muppet characters, as am I. I'm not a DJ, but I can impersonate Muppets.

Teemu is my other guest, and Teemu has over two decades of experience as a technology entrepreneur and author, a professional speaker, and of course a biohacker. He is probably one of the most self-quantified guys on the face of the planet. When I first met him, he was wearing some kind of a vest along with a watch, and I think a few of the devices that were transmitting in real time. And this was prior to the Apple watch days. This was like I think six years ago. He was transmitting pretty much every metric that his body was collecting on his heart rate, his nervous system, I believe his brainwave patterns were included in that as well, to a small iPad-like device that he simply could carry on his person and glance at any moment to see what was going on with his body. And I realized then that he was pretty next level and beyond just, say, chewing nicotine gum or putting butter in his coffee or jumping up and down on a trampoline for his biohacking. He was actually selected as one of the top most influential people in IT and has received multiple awards when it comes to the fields of technology and biological enhancement.

Both these guys are friends of mine. We chat a lot. We bounce a lot of ideas off each other. And finally, before we delve into the goodness of today's show, I should tell you, not only do they have this wonderful book available, but they also put on summits all over the world, biohacking summits in global hotspots like Helsinki, Stockholm, Estonia, London, Toronto, summits I've personally spoken at, and where many brands have hit it big for the first time.

I first discovered the Oura Ring at this tiny little table at the Biohacker Summit. I believe I was the first guy from America to purchase an Oura Ring and bring it back to the states. And now that thing has hit the mainstream and you got folks like freaking Prince Harry wearing the Oura Ring. There are other companies that have really launched formerly at the Biohacker Summit like Four Sigmatic mushroom extracts and Ambronite superfoods.

Their summits really are places where you discover stuff as one of the first places that you can see kind of like CES here in the States, some of the most compelling and intriguing and interesting new biohacks. They also really treat folks like VIPs at their summits. Amazing parties, amazing dinners, and a fantastic expo floor. They also have all of the playback videos available from previous summits that they've done, as well as registration for their upcoming summit in Helsinki in November all available for you along with some pretty hefty discount codes. I'm going to put all of that along with everything that you hear about in today's show over at BenGreenfieldFitness.com/biohackingpodcast. That's BenGreenfieldFitness.com/biohackingpodcast.

Fellas, welcome to the show.

Teemu:  Amazing. Sounds like you could give a full monologue of our background and just speak for one hour. It's Teemu speaking here.

Ben:  Yes, that's Teemu. Olli, can you speak like Miss Piggy just for the whole interview, and that way, we'll be able to differentiate you two?

Olli:  I could do Kermit. Oh, I can be Mickey Mouse.

Ben:  We're going to lose all our listeners on the first five minutes. You're pretty good in Mickey, dude.

So, you guys, like I mentioned, you have some pretty unique routines. I know Teemu, you travel all over the world. It would be interesting to hear how you keep your body and brain put together when you travel. And Olli, I know you're a physician, you're more of a family man based out of Helsinki and you have your own home routines. So, I would love to hear some unique aspects that you guys think are just like must dos or real big wins in your daily routines. Maybe, Olli, you can go first. Walk me through a typical morning and evening routine for you. We have plenty of time, so don't feel the need to be rushed. And if I have questions or clarifications, I'll ask them as we go, but what's a typical, starting off with the morning, look like for you?

Olli:  Yeah, sure. I like to wake up without an alarm clock because I used to do that like five years in a row, totally sleep-deprived. I used to sleep like five and a half hours, going to those 50 different clinics all around Finland. It has left the trace on my nervous system, so I like to wake up without any clock. It's easier, especially in the summertime. After I wake up, I don't use any text. Many people, it's pretty obvious, but don't use your phone because that's the first thing you're going to be programming your mind with. Another rule I've developed is that–

Ben:  Olli, do you use a sunrise alarm clock or one of these devices that wakes you up in your light at sleep cycle or do you just wake up?

Olli:  No, I just wake up.

Ben:  Okay.

Olli:  Usually, my body tells me it's about eight hours, or my genetic makeup is telling me that I should sleep a little bit more, so I need a little bit more sleep. My Oura Ring tells me that my average time spent on sleep is 8 hours and 22 minutes. So, that's about the time I naturally wake up. Of course with a child, it's not always possible, but by being able to arrange things with my wife, that's not an issue.

Yeah. I get up within 30 seconds, no phones, no tech. I go outside, whether it's winter or summertime. So, barefoot outside, fresh air, just grounding sun when available. So, I like to just get the nature connection immediately. That's usually a thing even though I would be like a bit groggy or something. Getting fresh air and nature connection, it's just–

Ben:  And you do that in the snow too, huh?

Olli:  Yeah, yeah. I think I've sent you some crazy–

Ben:  Yeah. I've seen you exercising, doing your kettlebell workouts out in the snow. I will go out in the snow in the winter to get that grounding effect and some of that morning light exposure, or at least what I can get with the trees around my house, but I still have those wool socks. I've got the barefoot five toe socks and I've got the wool winter version. I still have to put those on because for me to be outside 10 to 15 minutes with my feet in the snow, I'm no Wim Hof, they get cold.

Olli:  Yeah. But we are from Finland.

Ben:  Yeah.

Olli:  The land of cold. The land of lakes.

Ben:  Yeah, that's true.

Ollie:  Yeah. So, from there on, I used some tech, some vibration. I have a vibration plate. I do some squats in there just to get blood flow, nervous system waking up. And usually, I drink some water at the same time. So, I have pretty standard cocktails. I like to really hydrate myself. That's usually the first things after those nature connections I do. I think I sent you this morning my latest recipe for getting a really good hydration. It was these ice cubes which would be–

Ben:  Yeah, that was interesting. Tell me about that. I hadn't seen that before.

Olli:  Yeah. That's a Finnish company called BioMed. They've been actually producing those ice cubes for, I think about 20 years or at least 10 years now.

Ben:  BioMed like B-I-M-E-D?

Olli:  BioMed.

Ben:  Oh, BioMed.

Olli:  Yeah. It's Green Plus is the name of the product, and it's consisting of four green elements. The first one is organic, fresh, dried, and frozen wheatgrass. And then there's high-quality Yaeyama Chlorella, and Hawaiian spirulina, and organic green tea. But the freshness is just something else when you get these. They're like freshly frozen and you have these on ice cubes. So, all I'll do is put on a glass some water, stir a little bit then wait for a few minutes, and then pour it down.

Ben:  Interesting. I wonder if you can get those deals. Yeah. I don't know. If I can find them, I'll put them in the shownotes for people.

Olli:  Yeah, yeah. You have to really take care of their–like the cold chain. They need to be frozen. So, you don't want them totally like liquid.

Ben:  Okay. Yes. The shipping–

Olli:  Anyway, the hydration, it's critical. In the wintertime, I like to use more of like ginger, lemon juice, apple cider vinegar, some turmeric, just a little bit of the warming effect. But in the summertime, it's more of these cooling herbs and the greens and so on. That's stable for me every morning.

Ben:  Okay. So, when you wake up, are you doing much in way of like intermittent fasting? Or are you throwing down these greens cubes in the first hour of your day?

Olli:  Yeah. The color content is like, I don't know, under 30. I consider it fasting. So, I don't really eat anything until very late lunch or even dinner.

Ben:  Okay.

Olli:  I just hydrate myself and I take some essential amino acids. You have been speaking about those quite extensively.

Ben:  So, you're basically doing the one meal a day type of approach, but you're including some choice supplements and superfoods during the day leading up to that big meal?

Olli:  Yeah, exactly.

Ben:  Okay.

Olli:  Everybody talks about all the [00:18:43] ______. Okay, this drops that. I don't believe it's that black and white. I think you can be in different kind of states and stages of the cleaning process. I like to go by the feel and what feels best for me in that particular day. I don't have like trick plans, okay? I do every day the same thing. I always wake up and I feel what my body says how do I feel. That's more like intuitive process.

Ben:  Okay. Got it. So, you have these cubes after you've gone outside, you've done some vibration training, some bodyweight type of exercise. You have another hydration recipe that you drink as well that you sent over to me. Both you and Teemu start off the day with some very unique blends. Can you go into what you're putting into your morning drink aside from these cubes?

Olli:  Yeah. It's a cleanup water. It's structured and totally purified. So, I get the cleanest possible water, or a well water, or even better if I have a spring water, then I would go with that. I combine with the half teaspoon of Himalayan pink salt, four centiliter of ginger juice, five centiliter of lemon juice, five centiliter of apple cider vinegar. Usually, I drink it like pretty slowly and does not kick you out of ketosis. This might actually even increase all the fudges. This is my version, and Teemu has some other. He likes more of like maple or birch sap with spruce sprout powder and sea buckthorn juice and ginger.

Ben:  Wow. That sounds delicious.

Olli:  Yeah.

Ben:  So, Teemu, just to interrupt all these routines, what's up with the birch sap or the maple sap?

Teemu:  Well, I mean, there's a lot of discussion about electrolytes and the importance of them when you are drinking fluids. I just like to go with everything that I do in a natural manner. I think there is something to the full complexity of natural products that we dismiss by just looking at the label, like how much you have certain micronutrients like magnesium or calcium or potassium. Then when you're looking at something in nature like birch sap, there are a lot of different compounds in there that do not really show up in a label, and many of them are anti-inflammatory, are stimulating the immune system, have properties probably not yet studied fully.

But our ancestors, for sure, were drinking here in the Northern Hemisphere things like birch sap at this time of the year. That's one of my go-to beverage pretty much in the morning to hydrate myself. And things like pine sprout powder. I use one particular brand from Arctic Warrior with the Finnish company here from the Northern Lapland, and they are basically doing this wonderful extract. Many people put things like vitamin C, like maybe lemon in their morning water. But I like to put some pine sprout powder, and pretty much the reason is that the sprouts in nature in pretty much everywhere, you take roses when they are just growing their first shoots of leaves. Those have some of the highest sources of vitamin C in nature. It's a protective antioxidant for them and really key for their functioning at that stage of growth.

I like to get these compounds in such a form. And if you think of chlorophyll, anything green, it's just like one molecule difference from hemoglobin, which is oxygen pretty much carrier agent in your bloodstream. And I like to have a lot of greens in my backpack when I travel. So, Olli has all these morning routines and evening routines. He's a family guy. Me, personally–

Olli:  Family guy.

Teemu:  Yeah. He's a family guy. So, I'm traveling extensively and I don't have always the luxury of having my full medicine cabin with me or the office where we are right now, which is like the Blackers Cave full of all kinds of stacks we can get into that you can do it throughout the day. But I have to improvise and I have to be very light in what I carry with me. So, some of the things that I always have with me in terms of supplements are actually pretty much natural products. I have some green powders. I might have a mix of wheatgrass and so on. I really love Ambronite as a potential lunch replacement. So, when I go to conferences, often there's all this conference food. So, if it doesn't look really good from a health and performance perspective, I will just take back of Ambronite, which pretty much is the bioorganic version of Soylent. Instead of put together from chemicals, it's 35 different organic ingredients put in their bag.

Ben:  Yeah. I had a bunch of that stuff over at your guys' biohacking summits. It's tasty.

Teemu:  Yeah, yeah. So, the nice thing about it is that many of the ingredients are basically sourced from the Northern Hemisphere, which has some of the cleanest food and air and nature and water. That's one of the luxuries we have here. Yeah. Another thing that I carry with me is a bunch of different mushroom powders like chaga and lion's mane and cordyceps. And there is something called Agaricus blazei also. Agaricus blazei is–

Ben:  Agaricus?

Teemu:  Yes, Agaricus blazei.

Ben:  Okay.

Teemu:  B-L-A–

Ben:  It's from Brazil.

Teemu:  Yeah. That's a Brazilian mushroom. That's one of those–

Ben:  Himematsutake.

Teemu:  Yeah. That mushroom is one of the most effective powerful–

Ben:  By the way, that's in the Four Sigmatic mushroom blends, I think. They have that in their 10 Mushroom Blend.

Teemu:  Yeah, it's in the 10 Mushroom Blend. Not necessarily in a dosage that would be strong enough. So, I have that separately and it's one of the strongest blood sugar regulator, much more stronger than cinnamon, which has been touted in the back and seen as one of the best blood sugar regulators. Yes. For sure, if you have high enough coumarin content, there are some studies that show that Ceylon cinnamon, which is kind of touted as the more quality one with less coumarin, doesn't necessarily have a strong–

Ben:  Right, because coumarin has some amount of organ toxicity, right?

Teemu:  Yeah, yeah, that's right. So, I like to go with Agaricus blazei. It stabilizes blood sugar. For me, stable blood sugar management is key in a busy day, running from one conference to another, speaking, doing work at the computer. I want to stay focused throughout the day. So, the mushroom blends really help me to regulate my blood sugar, also enforce and fortify my immune system, and also increase neural growth factors like what's in lion's mane. One of the capabilities of that is it can really increase your growth factors in the prefrontal cortex, where your higher functions of logic reside.

And what else do I carry with me? Yeah, many people drink coffee. I like to cycle it in and out. Right now, I'm drinking actually mate, which I call the titanium tea. Mate has a nice combination of stimulants. Basically, all the tree stimulants that people often consume on a weekly basis like caffeine which is in coffee, theobromine which is in chocolate, and theophylline which is in green tea. And it also comes with saponins that have held benefits, have shown to have different health benefits in them. So, that's one thing that I am drinking right now.

Occasionally, I switch it over to Pu Erh. I love different types of Pu Erh tea. I also like to make these butter teas out of it. So, I carry in a mini-grip or some other form, some butter and MCT oil in my bag. As you know, from airports, you can't get through with a lot of liquids. So, those are some things that I throw in. And by the way, grass-fed butter, which is kind of touted in [00:27:33] ______ the best possible butter you can have. It's in a category, which is okay. If you're an animal and you don't have wild trees and herbs available, then you opt for a grass. So, grass is your last resort. So, grass-fed is not the optimal state of an animal, but it's wild herb-fed butter, something where it's growing in mountains and the cattle is grazing in there, and they might be eating a tree.

Ben:  Yeah. That's great. I've got one of those steak lockers out in my garage where I'm dry aging some beef, and I have about 100 pounds of meat from a scrub bowl I shot in Hawaii, which are these wild indigenous species that I just roamed the lands free in Hawaii, and they're this super hardy cattle species that feed on the wild plants and herbs, the base of the volcano down there. So, yeah, I've got some better than grass-fed up in my garage right now.

Teemu:  Yeah. And when it comes to salt, I like to carry my own. The type of salt that I use is–I mean, there is a lot of discussion about things like Himalayan salt or sea salt as a better option because of the mineral content. There are some isotonic, hypertonic blends also filtered from seawater like totem sports. But what I really like is one particular salt that I found from an island in Indonesia, which is basically on a mountain island, in a mountain spring. It's basically a salt cave, a salt spring, and the indigenous people who live there, they go up the mountain up the river and to the spring and they harvest the salt.

I'm particularly aware of things like microplastics leaking into our food chain. And salt is one of the highest sources of hidden plastics that we're getting into our bodies. Definitely, when it comes to the cleanliness of natural reserves, it's key for avoiding that. Actually, there was a recent study that showed that Finland has the lowest amount of microplastics in the food chain coming from local products compared to anywhere else in the world.

Ben:  No kidding.

Teemu:  Yeah. Some of the highest in terms of tap water are actually U.S. and India. So, you guys are right next to India.

Ben:  And this brand of salt that you're getting, what is it?

Teemu:  There's no brand. That's another thing. The best stuff is not really branded. You basically gather it yourself or you find someone to find–

Ben:  Got it. Kind of like water over here in the U.S., there's a website called Find A Spring where the best water you can get–it's obviously a little bit more of a hassle but you get a big glass carboy and you go find your own water.

Teemu:  Right now, on my table, I have this natural wild living raw honey that comes from giant bees from the Malaysian rainforest. So, these are giant bees that the people go in there and they harvest it wild from their nests, and this has much higher amount of minerals in there. You can just see it in the color. It's completely dark. And it's also very liquidly, liquid because of the high moisture content in a rainforest.

I like to focus on a daily basis on quality when it comes to any kind of category. That could be salt, it could be coffee, it could be tea, it could be mushroom powders. I want to get the best possible one if I'm using that repeatedly. And I think that's the cornerstone of biohacking is really to focus on the things that you're doing repeatedly, not like once a year, but that you choose to do on a daily or weekly basis, and that's where the biggest changes can be seen. Yeah. That was some of the things that I'm carrying with me. Do you want me to also list a few other hacks that I've figured out while traveling?

Ben:  Let's come back to your travel hacks here in a second. I like to hear the rest of Olli's morning routine real quick. So, Olli, we left of where we were talking about how Teemu drinks like maple or birch sap with some spruce sprout powder and sea buckthorn juice and ginger, and you do those BioMed cubes. And then I know your other drink is like some Himalayan salt and some lemon juice and apple cider vinegar. Once you've had that drink, what comes next in your morning routine?

Olli:  Yeah. I actually got an idea of the air quality. So, if you think about air, the Finland has the healthiest, the best air quality in the whole world. That's according to World Health Organization. So, if you think about that we are breathing about like, I don't know, 50,000 liters or something every day, so that's one of the things you want to invest. Doing breathing exercises in the nature, whether it's winter or summertime in Finland, that boosts your detoxification, your overall energy production and overall well-being.

I just had to mention that because we take it for granted, but for somebody living in an urban area, for example in the states, in New York or something, it's quite rare. Yeah. But after my multiple drinks, I make yet another drink. So, that's my personal preparation for Biohacker's upgraded coffee. We have actually a few recipes in the “Biohacker's Handbook.” I've come into this very unique recipe as you spoke about butter a while ago. I have this Alpine amazing butter. It's fed with over 400 plants. The culture fed over 400 plants and they're living in about 2,000 meters in the Alpine.

That's the most amazing butter I've ever tasted. So, I mix that into this dark chaga, organic chaga coffee. I use some caprylic acid, actually pretty healthy ones like two tablespoons or so, and also the highest quality collagen protein about two tablespoons. I put on some Madagascar vanilla, some Ceylon cinnamon, and I might use some warming spices like some chili or cayenne pepper rather, and then I mix it up with organic stevia drops. So, I only take two drops. So, just to get a little bit of the sweet taste but not so much that it would necessarily affect my blood sugar. I blend these all together and it's a delicious drink. But the key–

Ben:  That sounds good.

Olli:  Yeah.

Ben:  You guys have a lot of recipes in your Biohacker's book that make my mouth water. But what was the key that you're saying?

Olli:  The key is that I use eight hours to drink it.

Ben:  Eight hours?

Olli:  Yeah. I'm micro dosing my upgraded Biohacker's coffee. So, I'm not drinking that like right away and getting like 400 calories, but I'd rather–

Ben:  I can do that. I drink it all once while it's piping hot.

Olli:  And if you think about the caffeine and metabolism, I'm a slow metabolizer, so it's really going to kick me out. So, it's going to be stimulating as hell. I found these to be very useful and it's keeping me in ketosis, keeping me in the fasted state because the amount of calories you get in this eight-hour timespan is so little. That's been one of the key hacks mental wise, and also for my gut health, and about everything, and more energy wise. Yeah. I think it was something–

Teemu:  Yeah. I would like to add that U.S. military, I think they did a research on microdosing coffee and they basically had better results in terms of focus and attention once the cup of coffee was consumed over a period of time when they were micro dosing 5 to 10 milligrams instead of the whole cup at one go, compared to the ones who drink the whole cup. And another thing that I want to add about these Alpine butters is that if you make ghee out of them in the high altitude, you have a different boiling point than if you're at sea level, and you're producing less of oxidized fats at this high altitude. So, if you want to hack your ghee and you don't want to have the milk protein, you want to do that in as high as you can on a mountain.

Ben:  That's interesting. And why is that again?

Teemu:  That is because of the different boiling point. So, once you go into high altitude, it changes atmospheric pressure, and that changes the boiling point of water at a lower boiling point. And because of the lower boiling point, you are producing less of oxidized, problematic compounds that we are always touting are the key problem when we fry things. And if you're making your ghee, you have to boil it up a little bit to isolate the milk protein. And this is one of the ways if you want to make the best tasting less oxidized ghee that is actually healthy for you.

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So, that'd be the complete opposite compared to like making your ghee in, say, a pressure cooker. You're actually making your ghee at as low atmospheric pressure as possible. That's interesting. By the way, something that I thought of as you guys were talking about like multiple drinks is a lot of health enthusiasts and anti-aging enthusiasts and biohackers, I know, they do have a similar protocol or there's kind of like multiple liquids, especially because many are following some form or flavor of an intermittent fasting protocol used during the morning routine. For example, even myself, I get up in the morning, I have a giant mason glass jar full of these hypertonic minerals called ketone minerals with structured water.

I'll then move on, and like an hour later in the morning, I'm having my own, and it varies from morning to morning, but usually it's some kind of a NutriBullet blended version of chaga and coffee and Ceylon cinnamon and stevia and cayenne and any number of–sometimes cacao, or sometimes it's some form of like a green or a matcha tea blend. But typically, up until the time I'm having breakfast around 10:00 or 10:30 a.m., yeah, there's a lot of different drinks going down the hatch, and I think it's just a cool way to fuel your body while you're in a relatively fasted state. I don't use a lot of fats or oils or calories, et cetera, because I like to stay lean and tap into my own adipose tissue. But I think that's certainly a consistent trend that I see among healthy people is they [00:42:07] ______ all sorts of crazy brews that they drink in the morning. So, you guys, you're completely normal amongst these circles.

Teemu:  Ben, have you heard about Chocamine?

Ben:  Chocamine? No. What's Chocamine?

Teemu:  Chocamine is a standardized–

Olli:  Choke you amine.

Teemu:  Yeah. It will choke you in chocolate. Basically, it is a standardized extract of chocolate. So, if you have like one teaspoon of Chocamine powder, you're getting equal amount of like one or two bars of chocolate into your system. That's not an amount of polyphenols from chocolate that you could easily consume in your morning coffee drink, but with Chocamine, you can get that in. So, you get much more anandamides, which is the internally produced cannabinoid that actually makes you feel really good. When you have a runner that's high, internally, your body is producing anandamides, and that's available in chocolate but not in high amount.

So, with the Chocamine extract, you get more of that. You also get theobromine and you get a bunch of other things that are giving you much faster information processing speed. So, they did a study, a quite small study on this with 1,000 milligrams of Chocamine, and they showed increased information processing speed compared to any other method. So, that's my go-to additive.

Ben:  Okay. I'm going to find it and I'm going to put it in the shownotes, BenGreenfieldFitness.com/biohackingpodcast. I'll find this Chocamine stuff and toss in the shownotes for you guys. Okay. So, Olli, you've got your coffee. You're sipping on that throughout the day. What else are you doing in the morning to get yourself ready to go see your patients starting at about 4:00 p.m. when you finally finished your morning routine?

Olli:  Yeah. It takes eight hours for morning routines, and then I'm done for the day. No, just kidding. I go downstairs. I take usually eight-minute program in the Bemer Pro device. So, that's a PEMF for microcirculation and stimulation device.

Ben:  The pulsed electromagnetic field therapy, PEMF. Yeah, I love that.

Olli:  Yeah, yeah, exactly. Yeah. So, it's eight minutes, then I go to the Clearlight infrared sauna. Usually, I'd sweat there 20 to 30 minutes. In the summertime, the sweat comes like after 10 minutes. I really like it. I like to have a little bit of sweat every morning, and the infrared sauna has been–I've been using it like five, six years, so it's been stable in my morning routines for a while. I might do some dry brushing on the skin. It's actually stimulating the kidneys and the liquid drainage, and also overall like liquid circulation. So, that's really good. I don't do it every morning because if you do things too often, it might turn against you. After the sauna, I always–I never miss it. Even though I wouldn't have time for the sauna, I always take a two-minute cold shower.

Ben:  Yeah. It's a good routine. But when I was in Finland, you guys hit each other with stuff in the sauna, like you have branches and you hit each other, and it feels great. Do you do that when you're in the sauna? Do you hit yourself with branches and leaves?

Teemu:  Certainly.

Olli:  I spank myself every time.

Teemu:  Yeah. We spank each other with birch leaves.

Ben:  Yeah, birch leaves.

Teemu:  So, that's our national sport. We go to sauna. There's nothing sexual about it. You're completely naked and you heat the sauna to over 100 degrees Celsius. I don't know what's in Fahrenheit. That's a complicated system you guys have there. But anyway, so then you'd take some birch leaves and you basically tie them together. You can use other trees also. Oak is great as well. If you want to go hardcore, you get some stinging nettle, or you could even get one of those trees with some needles in them, like pine and so on, or spruce.

And once you hit yourself with something like stinging nettles into your kidneys, you get this red rash. But actually, that increases circulation on that area. So, that was one of the good old treatments for kidney problems that you basically hit yourself with stinging nettles. You can also eat them. It's very high in iron and chlorophyll. It's amazing.

Ben:  Well, I love stinging nettle. As a matter of fact, I think because of its nutrient density and high amino acid content and a pretty high protein content plant-wise. It's one of the things that the deer, the white-tailed deer around my property feed on quite a bit. There are these giant stinging nettle patches all over my land, and these deer are large animals. One of the things I see them eating all the time are these stinging nettles. Now, I've never thought about taking them into the sauna and slapping myself with them, although now that you've said it, I'll probably be on the Instagram at some point this week hitting myself with stinging nettles.

Teemu:  Yeah. You've been naked already, so now it's time for stinging nettles to come in.

Ben:  Yeah, but what I like to do is I'd go out there and I harvest a bunch of these nettles and I make nettle pesto. It's very, very good. You blend the nettles with olive oil and a little bit of parmesan and some pine nuts. And usually, I'll throw a little rosemary and thyme and salt and pepper in there and they're just absolutely amazing. On the way to the nettle patch, the big one, there's a bunch of wild dandelion that grows alongside the trail.

So, I'll usually go to the nettle patch with a big plastic bag and on my way to the nettle patch. I'll pick some dandelion leaves then come back and throw those into the pesto as well. But that's kind of something I've been doing in the past month. Now then those come up and I'm eating largely carnivore now, but I'll do it, like a big dollop of this wild plant pesto next to my ribeye, and I'll dip my ribeye in it and it's just amazing.

Teemu:  Sounds good. I mean, we were foraging together. I think it was 2015 Biohacker's Summit when you came to Finland. And yeah, we went wild foraging with wild food chef, Sami Tallberg, and he cooked the upgraded dinner with this kind of wild herbs. And one of his tricks is also to ferment some of these wild herbs before doing the pesto. So, you maximize the nutrient availability and you actually get some of those umami tastes into it, so you don't necessarily need to use the parmigiana. That's a way to hack your–

Ben:  That's a good idea because I don't like cheese. Dairy doesn't agree with me much, but I always find with the pesto, I can't get that flavor. So, if I were to ferment the nettle, I would get that umami flavor and not need to add the pesto?

Teemu:  You got it.

Olli:  I don't know if you've seen 20 different wild herbs. So, the best thing I think I have ever eaten in vegetable wise was I got this from Jaakko Halmetoja, who was the third guy in our Biohacker's handbook group. So, he had these 30 wild-herb fermented goodness. So, that was just the most amazing thing I've ever eaten.

Teemu:  I was just like a couple of days ago in the evening. I mean, we're now in Finland and this time of the year, the sun really never sets. It's still light outside although it's getting close to midnight. I like to go take a bike or just walk into a closest natural park and pick up a bunch of wild herbs, make a vinaigrette on the spot. I think one of the best replacements for vinegar is actually sea buckthorn, much better alternative for the acidic taste. And so, yeah, you make your own vinaigrette, you mix that up, and you get the energy into your system of those plants. So, the energy of your food becomes your mind. And once you eat that as an evening snack, you sleep like a baby and you're fully ready to go for the next day.

Ben:  Wow. And should people be wondering about like fermentation of plants like this to get through mommy flavor? My wife does a lot of fermentation. Typically, in a situation like this, rather than me taking the nettles home and just putting them in the food processor with everything, I would instead put some salt, and then preferably some kind of ferment. I mean, I could use whey from the top of a container of yogurt, or I could use like a brewer's yeast or anything like that, sprinkle a little bit of that in and massage that into the nettle along with some salt, and then just shove that all as airtight as possible into a big glass mason jar, cover that, and then just basically leave it at room temperature for a couple of weeks. And occasionally, open the lid if it needs to burp because a lot of these ferments, they tend to burp a little bit and bubble up. But that would be it. I've already noted to myself that's what I'm going to do for my next batch.

Olli:  Nice. Yeah.

Ben:  And I love it. Okay. So, anyways, back to some of our tips here. Olli, you've gotten your sauna on, you've gotten your cold on. If you're Teemu, you'd be slapping yourself with stinging nettles while you're in the sauna. You've got your coffee, and then you head to work after that?

Olli:  Yeah, I'm ready to head to the workplace. In the workplace, it's basic stuff, switching positions. I like to stand and just move around and go back with the hydration. So, I hydrate a lot. I don't like to eat because it's disrupting the mental flow, and if I mean the writing flow. I don't want to disrupt that with eating break or something like that. I might not be that cozy coworker and, “You go to lunch,” but no, “I'm working.” I like to enjoy the dinner and then have the evening routine. I'm a routine guy. I don't know. It gives me a good amount of energy and it regulates the circadian rhythms and keeps my body and mind in the full flow, I would say every day. So, yeah.

Ben:  Interesting. Okay, cool. What about in the evening? Do you have any sleep routines once you're back from work or any evening routines that you think are little known things you do or must-haves in your evening routine, Olli?

Olli:  Yeah. I think your listeners have read probably, or if you haven't read the deep sleep optimization article on your site, so there are quite a bunch of those. But probably, some of the things I don't think many have heard is the whole body lower level vibration therapy, whole body vibration therapy at the lower level. It's from Neurosonic. That's Finnish company again. They have different programs for different purposes. They range from like 10 minutes relaxation to 12 minutes activation to like 41 minutes recovery. I usually take the 41-minute program, especially on days I've been working out. That's been a game changer. It's actually been dramatically increasing my HRV average, and also the deep sleep amount. I cannot wait they go outside Finland and just blast on Europe and U.S.

Ben:  That's the Neurosonic unit that you use for that?

Olli:  Yeah.

Ben:  Now, what's the difference between that and like a Power Plate or one of these units that you'd find in the States?

Olli:  Power Plate, as the name says, it has a lot of power. And the Hertz or the vibrations or the frequencies are usually the same. For example, you choose like 35 Hertz and then you stand there and do whatever, but this is more subtle. You're lying on a mat or a couch. They have different devices and it's really subtle, but you can totally feel in your whole body. And they have different programs. They'd go from your lower body to your thighs and your lower back, and to the up of the back and back on.

They have actually studied this in multiple studies in Finland in different universities, in Kuopio and Oulu. They're about to release this huge study done in the University of Kuopio this year or so. I'm really looking forward to that. But in the pilot sleep studies, they have found that about 80% have increased deep sleep and also better recovery. Their feedback that people give is just amazing. I cannot believe that there's such a technology like this. This has been a game changer for–

Ben:  That's really interesting because usually, you'd use vibration therapy as either a way to enhance lymph fluid circulation, say like in the morning or to prime muscles for–like literally, just this morning, I was doing squat sets but I have a Power Plate vibration platform. So, I stand on that or do an isometric pre-fatigue squat on it before I go out and do the barbell squats. But you're actually using this in the evening as a form of low-frequency vibration to activate the parasympathetic nervous system for deep sleep enhancement?

Olli:  Exactly. The effects go via the autonomic nervous system. So, it's balancing the stimulation between sympathetic and parasympathetic tone. For me, I go in the sympathetic mode pretty much all day. I have this person that it breaks, but I tend to be more sympathetic dominated. So, I need these hacks to actually activate my parasympathetic mode and get into more of the recovery state. This is the perfect technology for this. I think even Chris Kresser, he actually sent me a message and ordered this device.

Ben:  Oh, you know what, actually, because I was on Chris' podcast and I was telling him about that deep sleep article you wrote for my site, he must have gone and read that article and then emailed you.

Olli:  Yeah, yeah.

Ben:  That's interesting. Okay. I'll link to that article, by the way, for those of you who want to read the excellent deep sleep enhancement article Olli wrote because he has all sorts of little tricks up his sleeve for a deep sleep enhancement. I'll link to that in the shownotes over at BenGreenfieldFitness.com/biohackingpodcast. So, you do your whole-body vibration therapy in the evening. Anything else you're doing in the evening that's notable?

Olli:  Two of the same things I do in the morning, I usually go to the infrared sauna to have a sweat and the cold shower. And I use the PEMF treatment with the BEMER Pro. In the morning, I use the eight-minute program, but in the evening, I use this two times 60-minute programs, which are programmed from like a lower activation to higher activation. So, that's also for recovery purposes. I finish off with a five-minute session with red light therapy of this Joovv Mini I think I purchased like, I don't know, three years ago. I use it on my upper body because the red light has been shown to actually stimulate melatonin production and helping you to get more deep sleep. My special hack is this. I eat two kiwis, two green kiwis every night.

Ben:  Two green–you're going to get fat, man. It's a lot of fructose, fructose poison.

Olli:  Poison. Don't eat it. It's nature. It's not natural kiwis.

Teemu:  Is that your only carbohydrate for a ketogenic diet?

Olli:  What?

Teemu:  Is that the only carbohydrate you have for your ketogenic diet? Because I noticed you don't eat really anything at work.

Olli:  Yeah. I do eat quite a bit. It depends on my activated level. So, I might eat white potatoes and stuff like that. So, it depends on the activation.

Ben:  Yeah. If you're on a ketogenic state, and like you, you're doing something because I know every single day, you've got some kind of glycogen draining workout that you do that is a speed bump for any type of metabolic issues eating a couple of pieces of fruit at night. As a matter of fact, yesterday, I was thinking about how many carbohydrates I'm eating these days because I'm training pretty heavily and doing a lot of weightlifting and running in preparation for this year's obstacle course season. And I started to think about it and I'm like, “Well, I have a small dollop of pumpkin puree with lunch. I've got about a half piece of dark chocolate after dinner with a glass of red wine at dinner. And then typically, a little bit more sweet potato mash with dinner and a little raw honey on it.” And I'm doing the math, and I think right now, even with that evening carbohydrate “load,” I don't think I'm even getting 100 grams of carbs a day and I feel fantastic.

I hate to say that because I know there's like a bunch of, particularly, orthorexic hard-charging female listeners who are going to tune in and create more of the metabolic damage I see in women who are highly ketogenic and active. Guys seem to be able to get away with it a little bit more. So, proceed with caution and understand I've been doing low-carb and exercise since 2011. So, I've somewhat adapted this. I'm not saying that to be narcissistic. I'm just saying you got to be careful and ease yourself into it.

But yeah, I mean for me, even that little bit of carbohydrate in the evening, if I don't get that, my serotonin and melatonin seems to suffer. I'm doing that and then getting a carb refeed in usually about once a week just due to my travel and stuff. I'll wind up at a steakhouse where somebody will order like some kind of a potato-based appetizer, or there'll be a wonderful bread basket there or something. They'll be like in evening where I might have 150, 200 grams of carbs, and even that isn't a lot, or I might have a trip to a sushi restaurant. But yeah, I think a couple of kiwis are probably okay. By the way, kiwis, you explained this a little bit in the deep sleep article, but there's some research behind kiwis and sleep, isn't there?

Olli:  Yeah. There are actually two, I think two clinical researches that show that kiwi actually increases deep sleep and makes you sleep more deep overall. So, you're not waking up that much. And they don't actually know why it is like that, but they think that they have the nutrients for the melatonin synthase pathway like folate, vitamin C, and zinc, and so on. But I think there has to be something more also into it, probably some, I don't know, some energetic information that's in the kiwi or something like that, totally woo-woo stuff, but I just feel it in my body and it feels really good. My body is actually craving for those kiwis. I don't know. I like to do that and there's some research to back it up and not really–

Ben:  Yeah. I think it has a lot of levels of just natural serotonin in it, I believe.

Olli:  Yeah, totally, totally. So, yeah. I have a quite extensive supplement stack in the evening. I don't usually do many supplements if I'm not eating, but in the evening, I like to boost everything that helps with the relaxation, and also the melatonin production. So, there's a lot of stuff in the article, but staples are different forms of magnesium, like magnesium glycinate, taurate, malate, zinc, taurine, especially taurine has been my favorite for having a pretty sensitive nervous system. It's really calming my nervous system down. And phosphatidylserine, excellent for lowering cortisol, especially on days if you're working out or having heavy stress. Fish oil as well, combined with phosphatidylserine.

I have this special supplement blend that's also from the BioMed Finnish company. It's called Sekure Forte. Sekure Forte in Finnish. It has this bioactive curcumin, bioactive selenium, and bioactive resveratrol.

Ben:  Resveratrol, yeah. When you say bioactive, do you mean that they're blending that with lipids, or they've got some other method to make it bioavailable?

Olli:  No, they are not blending with lipids. It's just been shown to really absorb really well. And also, I've tested out with like hundreds of patients, so I've seen that it really lowers the inflammation, and also it elevates the whole blood selenium level. I think it's basic good, absorbable forms but not in my cells or anything like that lipid formations.

Ben:  Okay. Interesting. Alright, so you have that blend. And I'll list all of this over in the shownotes. And then before you hit the sack, are you doing anything else to activate your parasympathetic nervous system?

Olli:  Yeah. I've been using this Swedish Spike Mat with this like about one-centimeter long spikes separated by about one centimeter–

Ben:  Yeah, like an acupressure mat?

Olli:  Yeah, like hardcore mat. I've had this mat like 10 years, or I think even 12 years. So, it's ridiculous how much I've used it. So, it's basically, every night, boost in some oxytocin, endorphins, really helping with the relaxation. I always combine it with binaural beats. I like the SleepStream 2 app, which is really good use–I think used also–

Ben:  Yeah, SleepStream is great. If I'm not playing some kind of like, slightly more, almost like psychedelic tunes or something like that, I'll use the P-Z-I-Z-Z, Pzizz app for–

Olli:  Pzizz.

Ben:  Yeah, for Pzizz, for something a little bit more intense. But that SleepStream 2 app is like a–it's like a DJ for sleep. I love that one.

Olli:  Yeah.

Teemu:  I use brain.fm.

Olli:  Yeah, that's amazing.

Ben:  Brain.fm, I like that one for naps. Yeah. Yeah, there's a few. As a matter of fact, the three apps on my phone–really, there's actually four apps on my phone that I'll use for any type of sound therapy, whether it's focus or cognition or sleep. I've got that Pzizz app, the SleepStream app, brain.fm, and then finally, something I've been using recently that I recently did a podcast on as well, the NuCalm app, which I really only use if I'm pairing it with their cranial electrical stimulation device that they have that kind of comes with that app. But yeah, it's kind of fun. I absolutely love experimenting with all these apps that will play different sounds that lull you into different states. But SleepStream 2 I think covers a lot of bases.

Olli:  Yeah. Also, Oura Ring has the new Moment function. Have you–?

Ben:  No. What's that?

Olli:  Moment, you can actually track your heart rate and heart rate variability, and they have this built-in soundscape, which is amazing. You can program your meditation–

Ben:  That needs to update my app. Really?

Olli:  Yeah, yeah. That's amazing. I've been actually using that and my wife loves it. It's just a great addition from the Oura guys.

Ben:  I had no clue that that was an addition. Where would I find that on their app?

Teemu:  You just update the app and there's the plus sign on the bottom right corner, and there, you can open up a Moment session. After that, you get your results in HRV and resting heart rate.

Olli:  Yeah.

Ben:  Oh, I see.

Teemu:  So, it's a biofeedback.

Ben:  Yeah. I'm updating. I just opened up my Oura app. It says I need to update my firmware. Okay, cool. I'll update it and check it out, the Oura Moment–

Teemu:  Shame on you, Ben.

Ben:  Just teach me all sorts of crazy stuff. I'm going to be spending all day fermenting nettle and playing with my phone. Okay. So, you have your acupressure mat, you have your SleepStream app. Are you doing any type of meditation or anything like that, or breathwork before bed?

Olli:  Yeah, yeah. I might use the Moment and just deep reading exercises. We have a lot of those different methods covered in the Biohacker's handbooks. So, there's like 4-7-8 breathing, or box breathing, or just deep diaphragmatic breathing. That just comes from natural because I've been playing on with different breathing techniques for about 15 years or so. It just comes so natural, so I don't usually even think about it. It's what comes first.

Ben:  Yeah. Okay.

Olli:  Yeah.

Ben:  Cool.

Olli:  I like Sadhguru meditations on YouTube.

Ben:  What do you call it, Sadhguru?

Olli:  Sadhguru, yeah. Yes, it's health meditation. It's really good, and Teemu actually introduced me to his meditation. I've been using this every now and then and it's–

Ben:  Sadhguru health meditation. Okay. Can I find that on YouTube?

Olli:  Yeah. Totally, yeah.

Ben:  Alright, I'll hunt it down and link to it.

Teemu:  Just hunt those also in Spotify. Yeah, you can find also in Spotify some of his tracks. He's this Indian guru who wrote the book, “Inner Engineering,” which is basically biohacking or how do you change yourself, and it's pretty cool. In terms of my own travel schedule, what I do in the evening as a deviation or what just was described here, I like to carry a MobilityWOD with me. So, I roll on that thing for my spine. I carry some black tape and I tape any LEDs that might be in a hotel room. I also use noise cancelling headphones and do some breathing techniques with brain.fm while using that.

I might have a mobile target near-infrared or red-light device with me, [01:09:01] ______. I have a portable one also from a different manufacturer. I also use blue light blocking, which is kind of already pretty common. And I also roll a towel inside my pillow to make it much better not to push any of the large arteries that go into my brain, which many of the typical pillows do, but I kind of roll a towel inside the towel so that it rests on my temple. I've noticed that once my neck is not pressured by one of these things, I don't have morning headaches or any of that stuff from sleeping in hotel rooms.

Ben:  That's interesting because I interviewed a chiropractic doc from Boston about this pillow called the Neck Nest, which essentially allows you to sleep on your back. And what I'll do when I'm in a hotel room is, I'll take the–if there's a down pillow, I'll take that. And if there's not a down pillow, I'll usually call the front desk and see if I can get one. But I actually wrap that underneath my neck, so I can be in this same back sleeping position. But you're taking a towel, and you're putting it in the pillow, and you're putting it on top of yourself?

Teemu:  I put the roll of a towel inside the pillow cover on one end, and then I use the pillow to optimize my head position. And yeah, that's one of the things that I do. And when it comes to air in hotel rooms, it's often quite dry because of very strong air conditioning. And I carry a BONECO air humidifier, B-O-N-E-C-O. It's really small device and you can screw in any bottle like a water bottle on it. And once you remove the blue light, there's LED on it. It's pretty useful in a hotel room to increase the humidity and reduce the pressure on your mucous membranes, the dry air.

Yeah. When I walk around the city, I also like to hack my air. I have an Airinum, A-I-R-I-N-U-M.com. It's Swedish–I think Swedish company that produces this filtered, basically, nose mask. And that's pretty useful in polluted cities like, let's say Hong Kong. And there's a new company called O2O2, O2O2.co, and they're producing this pretty cool futuristic device that is the top of the game when it comes to filtering air, and also make it enjoyable, and you also look like a freaking cyborg from some kind of sci-fi movie. It has a LED on it and the LEDs tell you if it's running out of power, which is also needed for that function, but it's super nice.

Ben:  And so, this would be acting almost like an air filter for your face if you were traveling to a polluted area like, I don't know, like Bangalore or Bangkok or something like that.

Teemu:  Yeah. I would also use something like that on an airplane just to reduce breathing in any of the potential exhaust fumes, which are notoriously circulating in cabin air. And it also increases a little bit of the humidity of the air that you're breathing with because once you are in high altitude, you tend to lose water much more quickly. So, that's one way. And also to filter out any of the germs. So, this O2O2 device actually can filter out viruses and bacteria and a bunch of other things–.

Ben:  Seems useful just to even have it tucked away for the Apocalypse. Okay. So, O2O2.co. I'll link to that one in the shownotes. Okay. Cool. What else are you doing that's interesting, Teemu?

Teemu:  Well, in the end, it's all about minimalism and traveling light, not having a lot of stuff with you because I think that stuff owns you. So, once you get something, you start organizing, and you start thinking about it, and you start maintaining it, and all that. So, with all this biohacking gear, very easily ramp up a lot of stuff. When you're traveling, you don't want to think too much. So, I want to avoid having anything that I'm not really going to need with me and I want to travel light. And once I'm at the office, I'll let it loose. There is a bunch of stuff here we can–

Olli:  You're spreading all over.

Ben:  What are some of the interesting things you guys have–actually, what I know you guys have that I would love to hear a little bit about, because I want to make sure we have a chance to squeeze in, what I alluded to in the introduction are some stacks, like things you can stack together for immunity or for a workout or for recovery. If you could fill people in on some of your favorite stacks, I think that would be a cool place to go before we give people some discount codes and all sorts of cool stuff for your summits and for the book.

Teemu:  I mean, if you do all the routines that Olli is doing, you're probably preparing yourself for your morning and evening all day long. So, you want to stack things and all these biohacks together, and there are synergistic effects of doing multiple biohacks at once. So, to give you a few ideas, if we take some of those recovery things in terms of mental performance like meditation, breathing techniques, and red light, and spike mats, and NeuroSonic, and BEMER, and PEMF, and all that together, you can actually combine all of those.

So, you can have a NeuroSonic divan or bed. And so, you can have one of those pulse extra magnetic field therapy devices on it. Put a spike mat on top of that, then you lie down and you bring down a full stack infrared panel on top of you. You close your eyes, you put noise canceling headphones on, listen to some Brain.FM meditation tracks while you are diffusing some lavender that relaxes your nervous system. You can do also some supplements like fermented reishi, and yeah, in the end, you can just fall asleep and have a power napping.

Ben:  Interesting. So, if I have like a pulsed electromagnetic field table, or if somebody has like a BEMER mat or any other type of PEMF device, what they could do is they could lay on that, but put one of these acupressure mats on top of it. And then turn on like some infrared lights that you'd have shining on your body while you're laying on that acupressure mat on top of the PEMF. Then you put in your noise canceling headphones or some type of meditation track or like a binaural beats track. You take something relaxing like reishi, and then you defuse some essential oil in there, and that's like the ultimate power nap. I dig it. Wow. That's pretty cool. Yeah. That's great.

Olli:  Yeah. That's what we have for our workers. We have actually our workers doing this in our office. So, if they feel like, “Okay, I'm mentally tired,” okay, take this protocol. It takes about like 20 minutes and you're like a newborn. You're totally good to go for another eight hours if you want. So, it's a diminishing time for recovery.

Teemu:  Looking at some other things that we have at the office, like in our meeting room, we actually have an infrared sauna as one of the seats you can be in. You can see it in an infrared sauna while you're taking part in a meeting. And you can combine that with red light therapy and all that. If you want to do like a businessman's workout, you can go on a vibration plate, which we also have in our meeting room. You can stack on that some electrical muscle stimulation devices that are like complex that is activating once your muscle is contracting. And you do some kind of variable resistance training exercise. Use rubber bands or an X3 bar that is extremely effective, combined with some kind of way to limit your breathing to simulate elevation training, so like an elevation training mask.

Ben:  Hypoxic training.

Teemu:  Hypoxic training, yeah. And then you throw in a stack of different supplements that expand your micro veins and increase circulation, blood flow, like maybe some theobromine, caffeine, cordyceps, or beetroot juice. And yeah, then what you want to do is just do that a few minutes, feel like dying, but you can do this with your suit on. You don't need to go to the gym, undress, change clothes.

Ben:  Yeah, yeah. I like that. So, if an executive has in their office a vibration platform, they could stand on, and then you could hook electrical muscle stimulation up to, say, your upper or your lower body, take some heavy resistance bands like the X3 bar or something like that, and do like the X3 bar 10-minute workout on a vibration plate. Well, and don't laugh people because I know this sounds silly, but I mean, we're talking about time hacking and getting a lot into your body all at once. I do like this idea, [01:18:46] ______ time management. You're wearing a training mask, like an elevation training mask, but then also, you've got some kind of vasodilators in your system like beet juice or coffee or cordyceps or something like that.

Teemu:  Yeah. We also produced our own chocolate. So, our co-author, Jaakko Halmetoja is the chocolate alchemist pretty much, and he designed the biohackers chocolate that has beetroot, juice powder, and cordyceps, and really high-quality chocolate in it. We have another one which is for work that also has the Chocamine extract and some lion's mane in it.

Olli:  Bilberry extract.

Teemu:  Yeah. If you order the “Biohacker's Handbook,” you can bundle it up with one of the most amazing–

Ben:  Well, that code that works for a bunch of stuff on your website, I think you guys have a code BEN that saves on stuff in your website. Can they use that on the chocolate?

Teemu:  Yeah. If you use the code BEN, you get 10% discount on the book and everything else in your cart. I mean, that chocolate is a functional chocolate. So, it's designed to bring all those cool supplements, nutrients into your body. I think people are popping too many pills nowadays and drinking too much coffee. So, I think chocolate is the next phase for combining as a carrier, as a taxi driver, all these really amazing compounds into your body.

Olli:  It's not some hormetic amount of cordyceps. It's like three grams of cordyceps, and seven grams of maca, and really good amounts of beetroot. Actually, there are some effects there.

Teemu:  Yeah. And also, the work chocolate as bilberry extract. So, blueberries are the woozy version of bilberry. Bilberry is the original badass that grows in a Phoenix forest, and it has exponentially more of the polyphenols that are great for eyes and recovery from the work that you do. There's at least a handful, large handful of equal amount in one bar of those chocolates that we produced.

Ben:  Now, how about, in the time that we have left, self-quantification? Is there anything that you guys are doing as you would consider to be almost like a self-quantification stack, if you were going to measure a whole bunch of stuff on a weekly basis or something just as like a check-in for your whole body that you could do without needing to say like, “Go to the doctor's office for a checkup?”

Teemu:  Yeah. I think Olli can jump into this. We realized that Oura is amazing for tracking your nighttime recovery. But daytime recovery, for that, I mean the new Moment functionality is awesome, but there are other things that you may want to do during the day, and we discovered another wearable, which is cool.

Olli:  Yeah. So, I have two devices I use day in, day out. Of course, Oura Rings, I've been using it two years. It's really stable. I like the trends that it gives me, and I like the sleep tracking also, the HRV tracking, and all these parameters it has. But in the daytime, it's not really that useful, and the Moment, it's just for–

Ben:  Yeah. Those don't give you real-time HRV data while you're just doing whatever during the day?

Olli:  Yeah. And I like to have the long-term data. So, I use Garmin's Vivomove HR. It has the first beat algorithm on the HRV variation. It actually shows me how much recovery I get during the day, how stressful the day has been, what my stress levels have been, and it gives recommendation for the recovery. I really love that. And those two devices are my go-tos.

Teemu:  It's also a pretty cool watch because it doesn't look like a wearable. You don't look like a freak on it. So, you look like a businessman having one of these watches and no one knows that it's actually super intelligent, like having Oura Ring and much like the Garmin Vivomove HR. Nice thing about the device and the algorithm also is that you get the breakdown between sympathetic and parasympathetic nervous system activation.

And I noticed that when I moved to nature last year, I was still working as much as I did previously, but going to sauna in the evening, going to ice swimming and nature walks, I noticed that my stress level dropped like 20% to 30% on average even though I was working a lot. And I was not doing a lot of other biohacks. So, when in a city environment, you want to load yourself up with a bunch of different biohacks. But once in nature, you don't really need any of that stuff, and that's how I discovered that with my Vivomove HR. What I really would love to touch if we have time for is how to really hack your sauna experience and infrared sauna.

Ben:  Yeah, yeah. I would if we get a chance, but first, just to clarify, so you've got Vivomove HR by Garmin. And is that tracking your actual real-time HRV during the day?

Olli:  Yeah. It has the first beats algorithm. So, any of those who have done the first beat, you don't get this numerical value, you just get this graph and it's actually showing if you have the parasympathetic mode or sympathetic mode and what's the grade of the sympathetic or parasympathetic activation.

Ben:  Okay.

Olli:  So, it's not for like a quantification. It more like shows you the real-time process that's going on with your nervous system.

Ben:  Okay. Cool.

Olli:  Yeah, yeah. Other things, what you have been doing like for a while now is the continuous blood sugar monitoring. I had this two-week period of the FreeStyle Libre and I tried like different kind of things that really have an effect on my blood glucose. And there are some pretty interesting things. I think I sent you some data as well. The biggest drop I got was from Ron Teeguarden's Longevity Tea. Have you heard of that?

Ben:  Mm-hmm. Yeah, I've had the longevity tea before.

Olli:  Yeah. So, it dropped my blood sugar from 5 to 3.2. That's a pretty extensive drop. It has some serious effects, but I also like the Jarrow Formulas Glucose Optimizer, berberine and cinnamon, and also that Teemu mentioned there, agaricus blazei, the himematsutake mushroom, and all things like that. And if you want to know what's really elevating your blood sugar, for me, it was actually having a heavy sauna session combined with some cold water exposure. And the heavy sauna, I mean we go into sauna-like, I don't know, an hour straight.

Ben:  I don't think it's the cold that's elevating your blood sugar because I've done a lot of tests with my Dexcom. The sauna–

Olli:  No, it's the heat.

Ben:  Yeah, the heat elevates blood glucose dramatically. The cold, I've brought my blood glucose down into the 40s with a decent cold session. So, I'm pretty sure the cold brings you back down and you get a transient rise from the heat. But same thing with coffee, it's such a transient rise of your own glycogen that stays present in the bloodstream for such a short period of time. The pros outweigh the cons. A lot of people think anything that spikes your blood glucose should be avoided, but if that were the case, you wouldn't want to ever be having sex, for example. I mean, like there are certain things in the body naturally needs a glycogen release.

Olli:  Yeah.

Ben:  Now, one thing regarding self-quantification is you told me that you were looking into something that could actually analyze inflammation in real time, which I love because the two things I track to really keep my finger on the pulse of my longevity are, A, blood glucose, and I use a continuous blood glucose monitor called the Dexcom G6 for that. But I haven't found a good way aside from just like a quarterly blood test or whatever to monitor inflammation regularly. Now, there's some device that you found that might be able to do that, if I'm not mistaken. Am I remembering properly?

Teemu:  Yeah. There is actually a device on the market, which is quite small and portable for sampling your highly sensitive c-reactive protein and homocysteine values and other biomarkers in real time. Personally, I've used like this finger prick test for checking out CRP, but it's not very useful for taking a low-level inflammation. It's great for looking if you got a food poisoning or a viral infection going on or something like this, but it's not really helpful for a low-level inflammation.

There's a device called Eurolyser smart, and Eurolyser smart is pretty expensive, like 4,000 Euros, maybe like 4,500 US Dollars. But it's kind of getting small and accessible, this ability to do things that you formerly went for a lab for. And if you are interested in these things on a routine basis, I think in a couple of years' time, because of exponential technologies and the reduction of size and cost and improvement in analytics and all of that, we will get into a place where you can pretty much have something that's hooked up with your mobile device to track your inflammation in real time. We're not yet there, so you have to look at your pulse oximeter, you have to look at your blood pressure, you can look at your, maybe even morning saliva cortisol, all of those, maybe urine test strips to look at what you're excreting.

But in the end, we will have real-time information from the human body. And as we move in terms of health care from snapshots, which is periodic testing, to real-time information, that's when you can apply algorithms to predict where this is going. And you can follow the trend more closely, because what I figured out of doing blood work for seven years on a regular basis was basically that it's not a single variable but it's the trend, it's the change that is happening. And the way how you link that to the data that's coming from your Oura Ring or your smartwatch or your irregular sampling of your blood from your fingertip or maybe something that's under your skin in the future, that's kind of where we are getting into–or information even from your environment like air quality levels of pollution, all that. Our environment is influencing you, and your blood sugar values, and all of that. So, once we combine lifestyle factors with hard data from your bloodstream–

Ben:  Interesting. Wow. Well, there was one thing, before we close out here, and I talked a little bit about how people can get into the Biohacker's Summit, get access to some of the videos and get this wonderful new book, you mentioned something about the sauna, Teemu, something you wanted to mention about the sauna.

Teemu:  Yeah. So, when it comes to sauna, I mean people tend to mix up infrared sauna with the dry Finnish traditional sauna. I don't think–

Olli:  Wood warm sauna.

Teemu:  Yeah, a wood warm sauna.

Olli:  You would want a wood warm–sorry to interrupt, but there's difference between a wood warm sauna and electric sauna. The wood warm sauna creates negative ions, and that's really helpful for the recovery. And the electric heated sauna, it's a positive ion. You can actually feel the interference but go ahead, Teemu.

Teemu:  Yeah. And you also have higher humidity in a wood-heated sauna compared to an electric grill. So, if you have a traditional Finnish sauna, you want to get a wood heated one for sure, or even a smoke sauna, which we have around here. The other thing is an infrared sauna is not really a sauna. According to International Sauna Federation, you can't even use the term sauna for an infrared room or, I don't know, like box that you get into. I don't like to call infrared sauna sauna, but it's infrared room. But anyway, so you combine these two. You take a dry sauna and you put some infrared panels in there. That's one way to get both benefits of detoxification, and then the application of heat shock proteins on a cellular level for improving, basically recycling all the cellular waste and activating the pathways we led to longevity, like FOXO3, and making you more resilient human being.

Now, many people combine niacin with an infrared sauna because niacin has this effect called niacin flush, which causes vasodilation and the redness of the skin, and that can help you drive more of those toxins and heavy metals out of your body, because of the rebound, lipolysis that is happening. Basically, what happens is that you get a massive fat cell release of triglycerides into the bloodstream with niacin, and fat is–which stores heavy metals.

Now, when you combine that with an infrared sauna, you sweat that stuff out. You can then actually make a massive stack with niacin also by combining with lion's mane and a bunch of medicinal herbs and add up the 10 in mushrooms to drive several medicinal compounds down deep into your nervous system. Some of those things that I would stack with niacin and infrared sauna are a bunch of different medicinal mushrooms that we already mentioned here with antibacterial, antifungal, anti-cancer, anti-inflammatory properties like cordyceps and reishi and chaga, et cetera. Those are great for basically limiting also or killing parasites such as nematodes and protozoa and pathogenic bacteria including Borrelia species. So, if you are suffering from Lyme disease, the medicine mushrooms can be beneficial aid in supporting you.

Now, what I would also throw in are other plant sources for neurodegenerative properties such as Bacopa monnieri or gotu kola or ginkgo biloba that have all shown to be beneficial for neurogenesis. Now, what I what else should I throw in is a bunch of anti-inflammatory spices like maybe cinnamon and vanilla and things with anti-inflammatory polyphenols, ginger, holy basil, oregano, rosemary. So, I would make like a tea that I drink, and turmeric, and all that. A tea before I go to a sauna.

Ben:  Which can kind of preheat the body too, just nice.

Teemu:  Absolutely. And then afterwards, immediately, you go for ice bath.

Olli:  Immediately.

Teemu:  Immediately.

Olli:  You go there immediately.

Teemu:  And you do–

Olli:  You have to move a little faster.

Teemu:  Once you feel that your heart rate goes up tremendously, that's when you feel that all those helpful healthy, longevity related pathways are opening up. And once you feel sweating all that crap out, then you jump into an ice bath. And I don't think cryotherapy, in terms of like these cryo chambers, is very effective. I think based on the research and all that, I would actually just dip myself into ice cold water with a bunch of ice. And so, do some breathing exercises in there to relax muscles. And after three, five minutes, I would go back to the sauna and I would just repeat this for an hour or so. And there you have it. That's the optimal immunity protocol that will improve neurogenesis, will increase the extraction of toxic compounds from your body, and enforce and fortify your immune system with all those medicinal herbs that you just stack into your system and help the sauna and the cold dive deeper into your body.

Ben:  I love it, I love it. Wow. I have taken so many freaking notes for today's show, a ton.

Olli:  I can hear your pen is–your pen is like–

Ben:  Yeah. Of course, the book itself is jam-packed with a whole bunch more. I mean, a lot of this stuff isn't in the book. A lot of this stuff and variants of it can be found in the book along with wonderful recipes for biohacked ice creams and coffees and workout equipment and sleep tactics. It's a real gem of a book. So, what I'll do is, since time is tight here and I know we've been going for a while, I'll just put all the discount links for the book. I'll also put all the discount links for any of your guys' summits, and also discount links for any of the livestream playbacks of your summits because you guys have recorded dozens of talks from your summits.

And I'm just going to put that all in the shownotes over at BenGreenfieldFitness.com/biohackingpodcast. And for those of you who are concerned that this book might only be available in Finland or that shipping might be excessive from Europe, Teemu and Olli are in the process also of making this completely available in America for a very good price. And I'll put all the links in the details for that in the shownotes as well.

Teemu:  You can basically pre-order. You can pre-order the U.S. copy with free shipping and a discount from Ben from those links over there. And when it comes to Biohacker's Summit, this year, we have a five-year anniversary in Helsinki, Finland. We have organized around eight summits, and you can get the recording package also from the links, and Ben is featured. Never-before-heard talks online are in that package, and you can get a massive discount on the recording package. Huge, huge volume and library of some of the top biohacking tactics and techniques that have been featured here in Europe, never heard in U.S. really. So, you want to check that definitely out. And yeah, if you want to come over, hang around, discover some of the northern biohacking techniques and tactics here in Europe, you're most welcome to Biohacker's Summit.

Ben:  Yeah. They're pretty fantastic. They're amazing events and I love to attend them when I can get out of the country, get a tiny little Spokane, Washington. Alright, guys. Well, this has been wonderful. And for those of you listening, all of the links are over at BenGreenfieldFitness.com/biohackingpodcast. I hope you've learned a little bit. Teemu and Olli, thank you guys so much. I just love your guys' passion for this and all the cool things I learned from you every single time we talk.

Teemu:  Absolutely. And we will definitely put together some of those stacks into an article that you can publish in the future to your audience as well. So, if you are making notes on how to combine different biohacks, we give some of our proven and tested combinations.

Ben:  Cool.

Teemu:  Yeah. Thanks, Ben. We love you, man.

Ben:  Cool. Alright, guys. Well, thank you so much. Folks, I'm Ben Greenfield along with Teemu and Olli, the crazy Finnish biohackers signing out from BenGreenfieldFitness.com. Have an amazing week.

Well, thanks for listening to today's show. You can grab all the shownotes, the resources, pretty much everything that I mentioned over at BenGreenfieldFitness.com, along with plenty of other goodies from me, including the highly helpful “Ben Recommends” page, which is a list of pretty much everything that I've ever recommended for hormone, sleep, digestion, fat loss, performance, and plenty more. Please, also, know that all the links, all the promo codes, that I mentioned during this and every episode, helped to make this podcast happen and to generate income that enables me to keep bringing you this content every single week. When you listen in, be sure to use the links in the shownotes, use the promo codes that I generate, because that helps to float this thing and keep it coming to you each and every week.

 

 

Two years ago, in the post, “11 Indispensable Lessons I Learned From The Biohacker’s Handbook Of Exercise,” I introduced you to my biohacking friends from Finland – a pioneer of holistic medicine in Finland, human technology and self-quantification specialist, Teemu Arina; superfood hunter and nutritionist, Jaakko Halmetoja; as well as Dr. Olli Sovijärvi, MD.

Then, just a few months ago, in the article “14 Biohacking Secrets I Discovered In The Brand New Biohacker’s Handbook,” I announced that their entire, 544-page “Biohacker’s Handbook”—an absolutely stellar read jam-packed with tips, tricks, and hacks I’d never before seen—had been released in the English language and is the ultimate addition to any health, fitness, and nutrition enthusiast’s coffee table or bookshelf (if you're in the US, you can pre-order here and use 10% code BEN to save).

In that article, I shared with you 14 biohacking secrets I gleaned from the brand new beautiful hardcover book, which my guests on today's show – the authors of the book – describe as the “definitive guide to upgrading yourself and unleashing your inner potential.” Five years in making, Biohacker’s Handbook: Upgrade Yourself and Unleash Your Inner Potential has more than 540+ pages, 1560+ references, and hundreds of illustrations. It is “the missing manual of the human body” and an essential addition to the library, work desk, kitchen, gym, suitcase, and bedroom of anyone with a genuine interest in optimal human performance, health, and well-being. You can click here to get the new book, and use code: BEN for a 10% discount.

The same guys who wrote the book also put on the extremely popular Biohacker Summit in global hotspots such as Helsinki, Stockholm, Estonia, London, and Toronto—summits where I've personally spoken and where many brands have hit it big for the first time, including Four Sigmatic, Oura, Goodio, and Ambronite. Biohacker Summit is one of the top optimal human performance & health conferences on the planet that focuses on combining ancestral living with modern biohacking practices.

The upcoming Biohacker Summit 2019 is the 5th year anniversary edition that will be organized on 1-2 November 2019 in Helsinki, Finland with the theme “Optimize Your Day 24/7” and includes a wild-plant foraged VIP dinner, upgraded parties, a fantastic expo floor to play with new biohacking devices, and much more. You can click here and use code: BEN for 10% off tickets to this upcoming summit in Helsinki, Finland.

You can also get a bundle of videos from all previous summits by clicking here (use 10% discount code: BEN). 

My first guest on this show, in which we take a deep dive into Biohacker’s Handbook, is Dr. Olli Sovijärvi. He is one of the pioneers of holistic medicine in Finland. In 2006 he graduated from the University of Helsinki with a Licentiate degree in Medicine. In 2010–2011 Dr. Sovijärvi completed an integral theory degree at John F. Kennedy University, focusing on psychology and philosophy. For the first five years of his career as a physician, Dr. Sovijärvi was employed by Finland’s first medical recruitment agency. He has worked at nearly 50 different clinics and ERs around Finland. Dr. Sovijärvi has also acted as consultant to various companies and service providers operating in the fields of wellness and health technology. Between 2013–18, Dr. Sovijärvi practiced medicine at a private clinic that specializes in nutrition and holistic health care. At present, Sovijärvi focuses primarily on the production of scientific content for preventive health care and wellbeing. He is a co-author of the Biohacker’s handbook and co-founder of Biohacking Center. He also runs training sessions and presentations on the topics of biohacking, performance optimization, nutritional issues, and maintaining the intestinal balance. In his free time, he is an exercise enthusiast and an electronic music DJ.

Teemu Arina, my other guest, has a professional career of two decades as a technology entrepreneur, author, professional speaker, and biohacker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health, and—eventually—the future of humanity. His work focuses on studying the intersection of man and machine and ways to improve productivity, health, and wellbeing with biological and technological tools. He is a co-author of the Biohacker's Handbook, co-founder of Biohacking Center and curator of Biohacker Summit. In 2015 he received the Leonardo Award under the title “Humanity in digitization,” in 2016 he was selected as Top 100 Most Influential People In IT, in 2017 Speaker of the Year by Speakersforum, and in 2018 Leadership Trainer of the Year by Turku School of Economics. In his free time, Teemu enjoys foraging, photography, and hiking.

During our discussion, you'll discover:

-Why Olli doesn't use an alarm clock to wake up…12:30

• Olli went years sleep-deprived working on his practice
• No technology after waking up
• Barefoot outside; ground with the earth (summer and winter)
• Vibration platesand squats
• BioMed Green Plus cubes
• Don't eat until early afternoon (1 meal a day + supplements throughout the day)
• Morning drink:
  • Structured wateror well water
  • 1/2 tsp sea salt
  • Dash of ginger juice
  • Lemon juice
  • Apple cider vinegar

-Why Teemu is fascinated by birch and maple sap…20:30

• Birch Sap
• Sprout Powder
• Ambronite meal replacement
• FourSigmatic Chaga(15% off with code: BENGREENFIELD)
• FourSigmatic 10 Mushroom Blend Mushroom Extract (for Agaricus mushroom)(15% off with code: BENGREENFIELD)
• Ceylon Cinnamon
• Pu Erh “titanium tea”
• Wild herb fed butter is better than grass-fed
• “The best stuff isn't branded” re: natural salt cave

-Dynamic coffee blends, chocamine powder, the best way to make ghee and more…32:00

• Olli's coffee blend:
  • Organic Cayenne Powder
  • Omica Organic Stevia
  • Ceylon Cinnamon
  • Madagascar Vanilla
  • Drunk over the course of 8 hours
• Gheehack: make it at high elevation due to different boiling point of the water, results in less oxidized compounds
• Chocamine powder(concentrated chocolate) allows you to get more anandamides, or internally produced cannabinoids, in the system
• BemerPEMF mat
• Clearlight Saunafollowed by 2-minute cold shower

-The efficacy of slapping one's self with birch leaves in the sauna…45:30

• Heat saunato 100º Celsius
• Tie birch, oak, stinging nettleleaves together
• Hit into kidneys
• Increases circulation while under the heat
• Can eat; high in iron
• Ben's wild plant pesto:
  • Stinging nettleleaves
  • Olive oil
  • Parmesan
  • Pine nuts
  • Rosemary, thyme, salt, and pepper
  • Ferment the nettle leavesif cheese doesn't agree with you

-Some unique hacks for the workplace…51:40

• Stand, move around as much as possible
• Hydrate often
• Eating disrupts the flow (no casual social contact)

-Evening and sleep routines…53:00

• Deep sleep enhancement article Olli wrote for the Ben Greenfield Fitness website
• Whole body, lower level vibration therapy
• Neurosonicvibration tool
  • More subtle than the Powerplatevibration plate
  • Balances stimulation between sympathetic and parasympathetic tones
• Infrared sauna
• PEMF treatment with Bemerdevice
• 5-minute session with JOOVV mini(use code: BEN for a free gift at checkout)
• Eat 2 green kiwis every night
  • Kiwis contain nutrients for melatonin pathway: folate, zinc, etc.
  • Natural levels of serotonin
• Olli's evening supplement stack: magnesium, zinc, taurine, phosphatidylserine, theanine, fish oil, curcumin, selenium, resveratrol,and EAAs
• Sleepstreamapp
• Pzizzapp
• FM
• NUCalm
• “Moment” feature on The Oura Ring
• Deep breathing exercises (found in the Biohacker's Handbook)
• Sadhguru
  • Youtube Meditation
  • Inner Engineering book
• Black LEDlight blocking tape
• Acupressure spike mat for sleep
• Roll a towel and place it inside the pillow (while traveling)
• Ben's podcast on the NeckNest
• Boneco air humidifier
• Airinum air mask
• com Facemask

-“Stacks” that Olli and Teemu use…1:14:05

• Optimal mental recovery “stack”: Red light/infrared therapy+ spike mat/spike pillow + PEMF or Bemer mat + binaural beats with noise-cancelling headphones + meditation + certain supplements (reishi & lion’s mane) + essential oil of lavender, power naps to maximize mental recovery
• Optimal business man’s workout “stack”: Vibration plate+ electrical muscle stimulation + X3Bar + elevation training mask+ “biohackers chocolate” cacao/coffee/cordyceps/beetroot juice for business man’s workouts during breaks
• Self-quantification “stack”: Tracking recovery with morning resting heart-rate, morning saliva cortisol, urine test strips, Ketonixfor evaluating state of ketosis & fasting, night-time HRV (Oura), day-time HRV and periods of recovery (Garmin Vivomove HR), blood sugar fluctuation with Freestyle libre (combined with application of agaricus blazei, berberine, cinnamon, Jarrow Formulas Glucose Optimizer, etc.), pulse oximeter (ihealth Air), blood pressure (ihealth Clear), quick sampling of hsCRP / homocysteine in the future (portable Eurolyzer Smart 700/340)
• Sauna “stack”: Niacin, FourSigmatic10 Mushroom Blend, cinnamon, vanilla, curcumin, ginger, holy basil, oregano

-And much more…

Resources from this episode:

– Click here to get the new Biohackers Handbook, and use code: BEN for a 10% discount.

– You can get a bundle of videos from all previous Biohacker Summits by clicking here (use 10% discount code: BEN).

– You can also click here and use code: BEN for 10% off tickets to the upcoming summit in Helsinki, taking place Nov 1-2, 2019 in Finland.

– Olli’s testosterone hacking guide (use 10% discount code: BEN)

– Olli’s deep sleep optimization guide (use 10% discount code: BEN)

– BioMed Green Plus cubes

– Birch Sap

– Sprout Powder

– Ambronite meal replacement (use code: BENGREENFIELD for a 20% discount)

– FourSigmatic 10 Mushroom Blend Mushroom Extract (for Agaricus mushroom) (15% off with code: BENGREENFIELD)

– C8 Caprylic Acid

– Ceylon Cinnamon

– Madagascar Vanilla

– Organic Cayenne Powder

– FourSigmatic Chaga (15% off with code: BENGREENFIELD)

– Omica Organic Stevia

– Chocamine powder

– Neurosonic vibration tool (Use code: BIOHACKER for a 5% discount on the device)

– Powerplate vibration plate

– Jumpsport Mini-Trampoline

– Ben's wild plant pesto recipe from Instagram

– Deep sleep enhancement article Olli wrote for the Ben Greenfield Fitness website

– Bemer PEMF mat

– Olli's evening supplement stack: magnesium, zinc, taurine, phosphatidylserine, theanine, fish oil, curcumin, selenium, resveratrol, and EAAs

– Acupressure spike mat for sleep

– Pzizz app

– Sleepstream app

– Brain.FM

– NUCalm(code: BEN50)

– The Oura Ring

– Health Meditation (Guided By Sadhguru) – YouTube

– Black LED light blocking tape

– JOOVV Go (use code: BEN for a free gift at checkout)

– MobilityWOD balls

– Ben's podcast on the NeckNest

– O2O2.com Facemask

– Biohacker’s chocolate (use code: BEN for 10% discount)

– Longevity tea

– Book: Inner Engineering by Sadhguru

– Boneco air humidifier

– Airinum air mask

– Eurolyser Smart

– Optimal mental recovery “stack”: Red light/infrared therapy + spike mat/spike pillow + PEMF or Bemer mat + binaural beatswith noise-cancelling headphones + meditation + certain supplements (reishi & lion’s mane) + essential oil of lavender, power naps to maximize mental recovery

– Optimal business man’s workout “stack”: Vibration plate + electrical muscle stimulation + X3Bar + elevation training mask + cacao/coffee/cordyceps/beetroot juice for business man’s workouts during breaks

– Self-quantification “stack”: Tracking recovery with morning resting heart-rate, morning saliva cortisol, urine test strips, Ketonixfor evaluating state of ketosis & fasting, night-time HRV (Oura), day-time HRV and periods of recovery (Garmin Vivomove HR), blood sugar fluctuation with Freestyle libre (combined with application of agaricus blazei, berberine, cinnamon, Jarrow Formulas Glucose Optimizer, etc.), pulse oximeter (ihealth Air), blood pressure (ihealth Clear), quick sampling of hsCRP / homocysteine in the future (portable Eurolyzer Smart 700/340)

– Sauna “stack”: Niacin, FourSigmatic 10 Mushroom Blend, cinnamon, vanilla, curcumin, ginger, holy basil, oregano.

Episode sponsors:

– Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10.

– Organifi Green Juice: Now you can get all your healthy superfoods in one glass…with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

– Hyperice: Hyperice is offering free shipping on all orders over $99 AND a chance to win the full recovery kit from Hyperice! You’ll be entered to win the full Hyperice recovery kit when you enter code: BEN

– Birdwell Beach Britches: Quality is our Gimmick isn’t just our slogan, it’s a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG.