November 9, 2023
From podcast: https://bengreenfieldlife.com/podcast/budget-biohacking-podcast/
[00:00:00] Best of Biohacking on A Budget
[00:02:00] Top 5 health tips to do every day for people on a budget
[00:04:03] Best budget-friendly strategies for teens
[00:14:53] Biohacking gear for less than $100
[00:15:55] Dirt-cheap performance-enhancing hacks
[00:31:27] Dirt-cheap way for lowering your blood glucose
[00:36:45] BFR training and vestibular enhancement on a budget
[00:40:42] Gathering more oxygen with cheap methods of altitude training
[00:57:02] Closing the Podcast
[00:57:48] End of Podcast
[00:58:11] Legal Disclaimer
Ben: Hey, I'm Ben Greenfield. Welcome to a very special episode that I'm calling Best of Biohacking on a Budget.
First of all, let's get the logistics over with first. All the shownotes for everything you're about to hear, you can find in the same place where you always go to find the shownotes that we really pride ourselves upon producing at Ben Greenfield Life. They're thorough, they're handy, there's stuff you can bookmark, save, print, you name it. Shownotes are here, BenGreenfieldLife.com/BiohackingBudget.
So, why best of biohacking on a budget? Well, frankly, we are constantly bombarded with all the supplements and the technology and the $20,000 red light this and the $50,000 oxygenation that and the $50,000 coffee enema suppository, you name it. But, fact is, over years of interviewing some of the smartest minds on the planet about how we can, in a very ancestral and primal manner, upgrade the human blueprint, I actually have come across a lot of really great tips from biologists like Gary Brecka, authors like Dr. James DiNicolantonio, people who are experts in hacking exercise with minimum effective dose like Kusha Karvandi and many others. And, I put together for this episode the best of the best for you. So, that being said, you get to sit back or preferably walk back, work out back, do anything active back, or just drive and listen to today's show, Best of Biohacking on a Budget. Again, all the shownotes are at BenGreenfieldLife.com/BiohackingBudget.
Fitness, nutrition, biohacking, longevity, life optimization, spirituality and a whole lot more. Welcome to the Ben Greenfield Life Show. Are you ready to hack your life? Let's do this.
First up is my friend Gary Brecka amazing biologist and we talked about the Superhuman Protocol that declumps your cells, hyper oxygenates your body, restore cellular wellness, and a whole lot more. And, while his Superhuman Protocol cost money, I don't think that's any secret, there are ways that you can hack it and I talk about that in this episode.
Top five health tips to do every day for people on a budget. That's a pretty good one.
Ben: Alright, top five health tips for people to do every day on a budget. I would say number one, eat organ meats. They're not as expensive as you think. As a matter of fact, a lot of people sell them cheap because they want to get rid of them. Get cold every day. Cold showers are not expensive last time I checked. Get hot every day. You don't have to have a sauna, you can literally layer and go outside or go in the gym, but open up the portals of sweat. Number four would be 10,000 steps a day, however you want to do it. Take your calls while you're outside. Take the stairs, walk, whatever. Put 10,000 steps a day. And then, the last one I think would be–and then, this is more relationship-based, but we know relationships are so related to longevity. Make one people or one person every day feel really good. Go out of your way to make somebody feel really, really seen and heard at least once a day.
Gary: Wow, those are good ideas. I would add breathwork and first light to that. They don't add a penny to your budget. And, breathwork is free, first light is free, walking on the surface of the Earth is free. In fact, walking is probably the most underrated form of exercise on the planet, just walking. I mean, you want to lose weight just walk for 35 or 45 minutes in a fasted state in the mornings, low heart rate cardio. Breathwork, there's lots of great breathwork available out there on the internet. Wim Hof is my favorite that he has an eight-minute breath work routine, three rounds, 30 breaths, breath hold in between with an exacerbated deep breath in. That alone will change your life. And, if you can do it at first light, I promise you it will become your drug of choice.
Alright, next up, “The Big Vitamin D Mistake,” How I Read a Book a Day, Cold Therapy Versus Cryotherapy Versus Cold Thermogenesis and much more is the original title of the episode that you're going to learn from in this snippet about low budgets helping teens, adolescence and young adults on their diet and their lifestyle.
Kyle: Hi, Ben, listened to your podcast for a few years, love it, applied a lot of your content to my own life. Recently as a PE teacher, I've been asking how to take my classes deeper. So, here's my question, if you and your partner had 40 minutes a day for 30 weeks to improve the nutrition, and exercise habits of 350 low socioeconomic teens, let's say 11 to 18 years old, what would your curriculum look like? What units would you teach? Would you even teach in units? How would you break down each day? How would your curriculum change if your budget was 500 to $1,000 or less? Thanks for your work to make healthier humans. Sincerely, Coach Kyle, Houston, Texas.
Ben: Alright, Kyle, this podcast is getting a little long in the tooth, but I will give you my biggest tip right here, right now.
Brock: Long in the tooth actually means us getting old.
Ben: Oh, really?
Ben: Oh, crap, now I feel like an idiot. Alright.
Brock: Well, it is getting old because of the passage of time.
Ben: Okay. So anyways, what I would do if these were my teenagers is I would pay attention to data that has investigated the things that move the dial the most when it comes to longevity and anti-aging in humans because longevity and anti-aging are so heavily correlated with overall health, overall fertility, overall happiness that I think it's just a very good way to, again, systematize and advise the program that you're putting together.
Brock: Sort of like a big watch pad.
Ben: So, basically what I'm saying is the best budget-friendly way to do this would be to move all the teens to Okinawa and have them live in Japan for years upon years until they die of the old age of 120 in the rice fields. No, I'm talking about this idea of the blue zones, these areas where we see higher than normal levels of people who live a long time like Sardinia, Italy, Caria, Greece and Okinawa, Japan and Nicoya, Costa Rica, and Loma Linda, California where the Seventh Day Adventist live and play.
Ben: And so, yes. Alcohol and meat-free. Again, not that I endorse that, but there is a time and a place. And so, when we look at these blue zones, there are definitely some lessons that we can learn from them that I think can be very easily worked into a curriculum. So, what do we see? We see a real appreciation for whole real foods usually gathered from a garden or the wilderness. So, you would want some component to be built around growing and finding and eating and foraging whole foods, whether that'd be a community garden, that'd be a foraging trip or a series of foraging trips, but basically learning how to eat from nature and grow in nature. So, that would be number one and that is something I do with my own children quite a bit and it's not expensive. It's in fact less expensive than the grocery store.
Number two, speaking of the grocery store, because we do live in a modern era, it would be teaching these teens how to properly read a nutrition label. Because again, we see in the blue zones, a pretty strict avoidance of processed and packaged foods. I don't expect that a teenager, living in America or a modernized westernize country, is not going to sometimes have, let's say, trail mix or beef jerky or some kind of packaged soup or some kind of packaged beverage or some kind of processed food, but teaching them how to read the food label like, is this sweetened with stevia or acesulfame potassium or sucralose? Or, is the sugar content, the total carbohydrate content in this derived from fiber or derived from processed sugar? Or, is the high amount of saturated fat in this from a fully hydrogenated lab-dried fat or is it from a coconut oil? So, reading nutrition labels would be number two.
Brock: But beyond the RDA percentages going much deeper.
Ben: Right, right. Yeah, exactly. Again, very easy, low budget teaching mechanism. I'm not going to recommend a bunch of spendy biohacks. No infrared light on your [BEEP] for these teens.
Next, would be the importance of your environment. Right, we know that…
Brock: I think you can go to jail for just saying that.
Ben: We know that according to the blue zones books, emulating the environment and the habits of these world's longest-living people by having a home or environment that simulated nature as much as possible. Teaching them about maybe having WiFi off on their phones or on the computer when they're not using it and ensuring that the air in the home is clean, if you're going to go rent an apartment, maybe check into the history of the apartment to look at how much mold or fungi it might have or replace the light bulbs in your study room or your dorm room with a more biologically appropriate light bulb. And so, these things, I don't think a lot of teens are taught these days, but that are important. Like, care for your personal environment: air, light, water, electricity, things like that.
Ben: Next would be fasting. We see some elements of intermittent fasting, periods of time where people might not eat meat or might not eat dairy or may just eat fish and eggs as their primary proteins or may have 12 to 16-hour intermittent fasts or weekly 24-hour fasts, whatever, but a fasting module where folks are learning about the importance of fasting. That would be another thing that I wish I learned when I was a teen like periods of time to give the body and the gut a break.
Brock: Yeah, we were told the opposite when we were teens. We were told don't skip breakfast and don't miss meals.
Ben: Yeah, next would be to learn how to exercise as play and as habit rather than just think of exercise as your PE class or the gym.
Brock: Or punishment. That thing that you do when you're bad.
Ben: Or as punishment, exactly. So, what I mean by that is things like fitness walks and nature walks and obstacle courses outside and learning how to use standing work stations and walking as much as possible and when they're navigating through the airport or through the mall, taking the stairs instead of the elevator or escalator. And basically, engaging in low-level physical activity all day long. That doesn't mean they have to hunt and garden and forage all day long, but it does mean teaching how to move, like during our podcast, I'm actually alternating between sitting in a stool and standing about every five or ten minutes, I'm shifting into a different position. Something as simple as that. I didn't even know that when I was in college, I would just sit for six hours while studying.
Ben: Just not get up and then I'd get up and I feel horrible and try to go to the gym and get injured because my hip flexor are all sore. So, understanding that movement should be an integral part of your lifestyle and not just something relegated to the gym and teach them how to do that.
Then, just a few other things, we see a low amount of stress in the blue zones and a high amount of social connectedness.
Ben: When it comes to stress, one of the main things I would emphasize is a course on breathwork. Teach box breathing, teach 4-7-8 breathing, teach these different forms of breath work that can enhance the body's ability to be able to withstand stress. Honestly, if there's one course I wish I had in college, I would have loved to have had a couple of semesters just on breathwork and breathing patterns because it's freaking free. Again, you can do breathwork in the car. I was on a six-hour bus ride when I was in Panama and I was in the back doing fire breathing and deep nasal breathing and hypoxic because I had nothing else to do. I didn't have internet or any, so I was just working on my book.
Brock: Didn't have the internet?
Ben: No internet.
Ben: Yeah. So, breath and then family, love, relationships, teaching the importance of that, teaching the importance of forgiveness, of maintaining connections with your mother, with your father, with your siblings. Again, not something I discovered until later in life that I wish I had known about earlier on in life. And, this concept of not going to bed when you're angry with someone and instead calling them up and mending any differences, understanding the potential harmful effect when it comes to presence of chronic disease if you have things like anger or hate or bitterness bound up inside you that you haven't taken care of. Basically, understanding the importance of not only that but also love and laughter and being in social settings and group dinners and relationships. For me, as an introvert, that's something I realize the importance of again, later in life, but it's super integral.
And then, finally, nature immersion, which goes hand-in-hand with this whole idea of plant foraging, this whole idea of constant movement of being outside, just basically some kind of module where whether it's camping or maybe it's fishing or maybe it's long hikes, but basically a lot of time spent getting very, very comfortable in the cold, in the heat, in nature, potentially in situations where some of your daily comforts are taken away from you and you're just learning how to be very, very comfortable just being you, a human, on planet Earth, in nature, fending for yourself and learning how to do things like say start a fire, or cook something, or even trap or shoot or forage something. Basically, just learning how to connect in a deeper way with nature that goes above and beyond just raping the landscape by eating huge amounts of wheat bread and pasta and supporting commercial agriculture. So, on that high note.
Ben: Those are some of the things that I would love to see in a curriculum. As a matter of fact, I would take that curriculum myself. So, that's what I would recommend, Kyle. It's a great question and hopefully, that helps you out.
Alright, next up, you want to learn how to budget your biohacking gear for less than 100 bucks. You're going to learn all that and a little bit more from this snippet of my talk at the Health Optimisation Summit.
Male: So, say you had sort of 100 bucks, what would be your go-to sort of hack things to purchase for sort of, yeah, less than 100 bucks basically?
Ben: Cigarettes and a good vodka. So, 100 bucks, oh, my gosh. Yeah, it's tricky. Gosh, a $100. And, what would the goal be like fitness or longevity or something that's going to improve your life for a hundred bucks? I would say I would spend all the money on stuff that would make your walks better because I think walking is one of the best things for life. So, you get some little hand weights, get the Relaxator device, maybe get some blood flow restriction bands. That right there is going to add up to maybe 60, 65 bucks. So, I just saved you $35 that you can use somewhere else on a nice ribeye steak or something.
I spoke with Dr. James DiNicolantonio about dirt-cheap performance-enhancing hacks you've never heard off, the best bottled water, cold thermogenesis, pre and post-exercise tips and a whole lot more. And today, you're going to learn a dirt-cheap performance-enhancing tip namely making a salt and glycine drink. Tune in.
I got in trouble once when I was working with the athletic trainer as the water boy for the University of Idaho football team. It's like my freshman year, and I think it was Gatorade, it was Gatorade or Powerade or one of these companies. They had the super concentrated powder that's meant to be mixed into, in this case, I think I had enough to fill 10 coolers. It was a lot. And, I read the label wrong and I mixed it all in one cooler. So, we had this incredibly high osmolality solution that was ready to go out to these football players. And, of course, everybody flipped and they're like, “No, no, this is going to be horrible.” It's going to suck a bunch of water into their intestines. It's going to give them gastric distress. This high salt solution is nowhere near the actual concentration that's been studied by say the Gatorade Sports Science Institute. I forgot, was it 7, 8%, something like that as the ideal saltiness of a solution to enhance performance, particularly in heat.
So, how do you actually make a high-salt solution that doesn't result in a lot of the gut issues that, I guess, seem to be feared in at least the football team that I was working with?
James: Right. So, in fact, really you don't see a problem with let's say a reduction in sodium and water absorption and an increase in diarrhea until you actually start going above the saltiness of blood. So, in fact, consuming the saltiness of blood is 3,200 milligrams of sodium per liter. Okay. Now, it's actually 0.8% salt, so actually, normal saline which is 0.9% is actually slightly hypertonic. It's actually 154 milliequivalents of sodium normal saline. So, it's kind of funny how they use the term normal saline, but it's actually slightly hypertonic. When you go to the hospital and you get like an IV of saline, it's actually slightly saltier than your blood. And, in fact, that's actually typically what most studies use to enhance performance is actually that concentration, which is 3,500 milligrams of sodium per liter.
So, once you start going above that, around 3,200 to 3,500 milligrams of sodium per liter, you do see a significant increase in diarrhea. So essentially, if you go from 3,200 milligrams of sodium per liter to 4,200 milligrams, you go from one out of eight people having diarrhea, which is not bad to six out of eight people having diarrhea, okay? But, there's a much better boost in plasma volume when you actually hit 4,300 milligrams of sodium per liter versus 3,200.
So, how do you balance the better blood volume-boosting benefits of a 1.07% saline solution, which again is 4,300 milligrams of sodium per liter with the significantly increased risk of diarrhea? And, one way to do this is actually adding the amino acid glycine to the solution, and we know this because glycine has been added to salt solutions for decades in individuals with severe diarrhea, either from rotavirus or cholera. You basically put in glycine at a ratio of 2 to 3 to 1 on sodium, and that has been shown to dramatically reduce the total volume of diarrhea, the frequency of diarrhea, and the actual total volume of fluid needed to hydrate the individual. So, when you add glycine to a very high salt solution like 4,300 milligrams of sodium per liter, you are probably getting the best blood volume-boosting solution and significantly reducing the risk of diarrhea.
Ben: Okay. So, you add glycine to this high salt solution, but walk me through what it would look like if I've got glycine and I've got salt, and I would love for you to clarify if we're just talking about table salt or any salt here, what would I do? Let's say somebody's listening in, or I'm going to go to the gym after this, and I just want to try exactly what you've recommended and see what kind of boost it gives me to a workout that I might already be familiar with. So, if people are listening right now, I'd say, “Yeah, go do something that you're already familiar with to kind of see how it compares.” Walk me through what I'm going to do in the kitchen. How am I actually going to make a drink that has this amount of performance-enhancement capability with just salt and glycine?
James: So, essentially, 1 teaspoon of salt is 2,300 milligrams of sodium.
James: So, if you want 4,300 milligrams of sodium, just under 2 teaspoons of salt in a liter of fluid.
Ben: 2 teaspoons of salt in 1 liter.
James: Yeah, just under 2 teaspoons of salt.
James: Yup, in 1 liter of fluid.
Ben: And, by the way, just to clarify real quick, a liter is going to be a big water bottle. That's, what, about 32 ounces or so?
James: Yeah, it's 33 point–I forget, maybe 0.8.
Ben: Okay, I like to go with approximation. So, around 2 teaspoons in around one of the bigger water bottles or 32, 33 ounces or so. Does the temperature of the water matter?
James: Well, we can get into that.
James: But yes, if you want to enhance performance, drinking a colder solution, particularly a colder salt solution, you can actually go subzero on a salt solution and it won't freeze because salt and the salinity lowers the freezing point. So, you can actually consume subzero liquid if you have high enough salt concentration.
James: And, that will actually dramatically cool the body down. You don't have to go that cold though. The studies show that even low-end refrigeration temperature, 39, 40 degrees Fahrenheit of a salt solution that's, let's say, a full liter will absolutely drop core body temperature by about half a degree in about 30 minutes. And so, that is going to increase the time it would take you to hit a critical core temperature, which can cease performance. So, there's a dual benefit of consuming the salt solution cold.
Ben: Okay, got it. And, I'm taking notes. I'm literally going to go work out this afternoon, try out what you're talking about.
And, by the way, for folks listening in, I'm going to put all the shownotes at BenGreenfieldLife.com/WINBook. It's the name of James's new book, BenGreenfieldLife.com/WINBook.
Okay, so I've got around 2 teaspoons, I've got 32, 33 ounces or so, I've got the water preferably cold, but if I can cool it beforehand or after, and then tell me about the glycine component.
James: So technically, the studies show that glycine can absorb sodium on a 3 to 1 molar ratio. You don't have to have every single molecule of glycine pulling every single molecule of sodium into the body because passive absorption occurs very well with sodium. So, this is active transport or facilitated transport with glycine. So technically, if you wanted to, if you had 4 grams of sodium, if you wanted to have all the glycine drive all the sodium, you would use the 3 to 1 ratio, basically 12 grams of glycine.
James: But, it's not necessary. So, I would just probably do with 4 grams of sodium.
James: Just under 2 teaspoons. I would say 6 grams of glycine would be more than enough to help facilitate some of that extra salt from causing diarrhea.
Ben: Possibly a total rabbit hole. But, wasn't you who told me that to mitigate some of the oxidizing or inflammatory effects of vegetable oil that if you consume either around 5 to 6 grams of glycine, or I think it was also 5 to 6 grams of spirulina that both of those could mitigate some of that damage.
James: Yes, that's correct. It's really like the rate-limiting amino acid for the formation of glutathione when cysteine is available, which typically cysteine is available very well. So, it'll help boost glutathione levels, which is our master antioxidant, which can help with the oxidative stress from the omega 6 seed oils.
Ben: Okay, got it.
James: Yeah, spirulina as well does something similar to inhibit the oxidative stress from–
Ben: Yeah. Ever since you told me that whenever I'll go out to a restaurant and have a bunch of food, and I don't know what the dressings or the sauces have in them or I've had a big bolus a salad from the Whole Foods, hot salad bar, had canola oil in my system, I always fall back on that spirulina or glycine trick. I've been doing that ever since, I think it was four years ago that I read that by you or you mentioned it on a podcast.
So, the glycine, do you just get any old glycine powder? Does brand matter or just glycine, glycine?
James: Yeah. I mean, you can use, if you want a more easily dissolvable one, Bulk Supplements has one that's more crystalline that seems to dissolve better than some of the powders. But essentially, if you get a good strong enough blender, it should blend fairly well. It doesn't have to fully dissolve, but the one from Bulk Supplements seems to dissolve a little bit better than some of the other ones.
Ben: Okay, yeah. Those are big white bags I think that tend to be slam and deals, so you can get on Amazon, right?
James: Yes, yeah.
Ben: Yeah. Okay. Alright. Now, bone broth, James, is salty and it has glycine in it. What would be the advantage of maybe just drinking bone broth? Is it nowhere near the saltiness of a solution like this?
James: Right. I mean, what you could do is you could actually use bone broth as your fluid instead of water per se and get some of the glycine and get some of the salt from there, but you'd have to test what the saltiness of the app because you wouldn't want to overshoot or undershoot. So, it's how salty is the bone broth that you've created because then you just have to adjust how much salt you put in there.
James: The key to the to all of this, though, is really you have to start at least 90 minutes before exercise if you want to be performing at the optimal blood volume boosting potential of these solutions. So, you want to start at least 90 minutes before exercise consuming the solution.
Ben: And, do you need to consume it all at that 90-minute mark or can you just sip on it leading up to your workout?
James: Yeah, you do not want to consume it all right at the 90-minute mark. That's another key. So, the key is actually the rate that you consume these solutions is very important because the gastrointestinal system has a maximum capacity of how much sodium and water it can absorb at a given time. So, if you overflood the system, then that will also lead to diarrhea.
So essentially, for a full liter of fluid, it's probably best to start about 105 minutes prior to performance. And then, you would probably want to slowly consume that solution. And, when I say slowly, you want to try to figure out a good rate that is equal for this entire period, but slowly over probably 45 minutes. And, you want to try to consume an equal amount of fluid over that 45-minute, so you're not sort of oversaturating the absorptive capacity of the gastrointestinal system. If you want to do 30 minutes, figure out how much fluid and how often you would have to consume that full liter in 30 minutes. Or, if you wanted to be extra careful and do 45 minutes, just figure out, do some calculations. Let's say you divide 45 by 6, how many mLs you would have to consume over six different times over that 45 minutes to slowly consume it at an equal rate.
Ben: Yeah, that's the old-school trick back in college. We would dare each other to drink a gallon of milk without throwing up, and you just had to drink it in 60 minutes. And, the trick was to actually split it into 60 small individual portions and do one tiny individual portion each minute if you wanted to beat your roommate at the gallon of milk challenge without puking. So, that's a random cocktail party trick for any of you who want to drink a gallon of milk in public.
But, the other thing regarding the aspect of gradually consuming a solution like this leading up to your workout is that it reminds me a little bit of the use of bicarbonate. Sodium bicarbonate is a fantastic buffering agent, and I think you've talked about it before, but that's another one where, and you might have to remind me of the volume, you can actually get a pretty significant performance-enhancing aid for pretty dirt cheap, but you also have to be careful with the way you approach sodium bicarb. So, do you still stand by the recommendation to use sodium bicarb, particularly leading up to something that might be a very glycolytic type of exercise or something that would induce a lot of lactic acidosis?
James: So, there's no question that there's very good data that sodium bicarbonate about two hours before performance improves performance. The problem is the acute doses are so high that a lot of times it can cause more gastrointestinal issues than outweigh any type of performance benefit and recovery benefit that you would get. So, I'm more of a fan of actually slowly building up your bicarbonate stores over weeks by simply either drinking bicarbonate waters. And, it has to be fairly high in bicarbonate like at least typically around 1,000 milligrams per liter or 1,800 milligrams per liter would be even better in consuming 2 liters of that fluid per day rather than just acutely dosing yourself with 30 grams of sodium bicarbonate. Because that can lead to extraintestinal distress.
So, there have been studies looking at just drinking bicarbonate waters in basically like physical contact sports, and particularly like mixed martial arts athletes consuming basically high bicarbonate waters at around 2 liters per day, 2 to 3 liters per day. You do that over the course of four weeks and it dramatically improve power output, recovery, and endurance. And, that's because when you go in aerobic, a lot of people blame it on lactic acid and the lactate buildup, but it's actually not, it's the hydrogen ion buildup and lactate just follows that.
Ben: Yeah, yeah, that's true. Yeah. Some sometimes I throw around terms like that, but it's because that's what people are familiar with. If I say hydrogen ion build-up, people don't get it, but people understand lactic acid. But, you're right, it's the hydrogen ions that accumulate as a result of the lactic acid, not the lactic acid itself that's problematic. This idea though of chronic intake of bicarbonate-rich mineral waters is actually really cool. I mean, I drink Pellegrino a lot of the time as my sparkling water of choice, mostly because that's what they sell at Costco and my wife picks it up. But, I think you had a couple examples of bicarbonate-rich mineral waters that you think would be better than that if someone was going to use this chronic loading approach. Which ones do you like?
James: Yeah, Gerolsteiner is pretty good, but it's very carbonated. So, if you don't want a bloat, I suggest just basically blending it in a blender for a couple seconds to fizz it out. Although, it won't taste as nice because the carbonation basically blocks a lot of the minerally taste of that water.
There's another water called Magnesia. It's difficult to get in the United States though, but that also has high bicarbonate. Or, you could literally just create your own bicarbonate waters by actually just putting sodium bicarb in water.
Alright, next up. We all know glycemic variability is something you really got to be concerned about how much your blood glucose goes up and down during the day, but you don't necessarily have to buy one of those blood glucose monitors you attach to your body 24/7. They're very helpful, but we're talking about biohacking on a budget. So, tune in for a dirt-cheap way for lowering your blood glucose.
Two recent studies related to reducing your blood glucose. So, the first one, I've had a lot of eyebrows raised at me when I say what I've said in the past. And, that is that I don't take metformin because even though it has some really good life extension properties, the trade-off in terms of disruption of the gut microbiome, decreasing the ability to produce new mitochondria and decreasing the ability to get muscle protein synthesis post-exercise dictates that I think the cons outweigh the pros unless you have full-on diabetes in which case metformin could be a good idea. But, I've always said, I prefer two things that said bitter melon or dihydroberberine. I think bitter melon or dihydroberberine are two of the best most fantastic alternatives to the metformin.
And so, this recent study actually studied bitter melon because me personally I've tested my blood sugar scores and my blood glucose responds just as favorably to bitter melon as it does to metformin. The only thing that shoves my blood sugar lower than bitter melon, which is the stuff that we use in Kion Lean is an intense cold bath or cold shower. So, anytime I have carbs: carrot cake, sourdough bread, sweet potatoes, yams, glass of wine, you name it, I pop two Kion Lean and my blood sugar is right as rain. This recent study showed that bitter gourd extract AKA bitter melon extract, the effects on lowering blood glucose was significant. In this case, they looked at hemoglobin A1C three-month snapshot of blood sugar levels and found that there was a significant hypoglycemic effect.
As a matter of fact, the reason they did this study was they were trying to figure out what you would do in people who failed to respond to anti-diabetic medications. When anti-diabetic drugs are ineffective, what do you do? But anyway, so this bitter melon extract actually works and this latest study backed up what I've been saying for a long time, the hypoglycemic effect of bitter melon is so strong that I actually don't recommend you use it before a workout because your glucose might get too low. But, with carbs, it's great.
Now, let's see. You can't afford it and you want something a little bit more inexpensive. Since we're talking about cheap blood sugar hacks today, the other one that works really well and this was another recent study, they looked at glycemic response, they looked at appetite satiety, they looked at gastric secretions, and they looked at gastric emptying after people ate bread. Bread being a food that notoriously would increase blood sugar levels. And, in this case, what they did was they gave people lemon juice with water as a control and with tea as a control. Lemon juice led to a one-and-a-half-fold increase of the volume of gastric contents, 30 minutes after the meal. Meaning the gastric emptying was one-and-a-half times faster. It elicited a 35% lower blood glucose concentration and an increase in satiety. Meaning, the appetite perception and the gastric volume correlated and corresponded to a better appetite satiation in response to the lemon juice along with an increase in gastric secretions indicating that it helped people to digest food better. So, if you're up the creek without a paddle, you don't have all these fancy supplements, you don't have bitter melon extract, you don't have your digestive enzymes, you don't have your bitters, all you need is lemon or lemon juice.
Jay: It's fascinating.
Ben: And, you can add a little bit to a morning glass of water like I do. If I'm at a restaurant and I don't have a cocktail, I just order a glass of bitters on the rocks, a little squeeze of lemon. Don't underestimate the power of some of these cheap hacks like lemon juice or nicotinamide powder, or L-glutamine powder, or some of these things that a lot of people don't talk about so much because they don't make a lot of people a lot of money. But, the lemon juice absolutely works. I think the Kion Lean is probably a little bit better. I think the one-two combo of both for carbohydrate control could be great, but it's nice to see how some of these simple things actually work. And, in the last few months, all these research studies I'm talking about, these are brand new research studies, it's just been proven to work. So, lemon juice to the rescue.
Jay: That one's really cool.
Ben: Lemon juice to the rescue.
Jay: I really like that. For me, it's interesting. There's a couple things that I want to try here. The first would be I like the combination of take some Kion Lean, then drink lemon juice during your meal, pre-meal, whatever way works best. And then, afterwards, just get in a walk. I feel like those, that three combo, and if you're, hey, listen you don't want to spend the money on the Kion Lean, sorry Ben and Kion, then yeah, just the lemon juice and then a walk afterwards. That seems a really inexpensive if not free-ish way of managing blood glucose. So, I think it's a cool combo.
Ben: BFR training? That's right, blood flow restriction from way back in the days where I was a poor bodybuilder was one of the secrets to build muscle without lifting heavy loads and with a low risk of injury. And today, you're going to learn about that and vestibular enhancement on a budget.
Now, you told me also that you have some kind of a biohack to increase strength within 60 seconds. Can you tell me what that biohack is?
Kusha: Yeah. One of my favorite biohacks is working that vestibular system. So, we talked about before doing an exercise for the eyes that gives input to the brain and we also talked before about how I did that exercise with the elastic band with you that works the body. And, that third component is that vestibular system, your inner ear, by doing an exercise for that, you're actually kind of getting the double benefit of getting information through the eyes and the inner ear enhancing your brain's map. And, the way I look at it is that if you can enhance the brain's awareness and enhance the brain's map and increase the clarity of that map, you can enhance strength output.
So, one exercise I might do is something called vestibulo-ocular reflex, VOR, where again, you're sitting upright in your chair or you could be standing, you hold your arm at arms-length with your finger extended so you can see your finger clearly. And, what you do now is instead of moving the hand, the hand actually stays still but your head moves. And, what you can start with is just moving your head simply left to right and up and down. So, you keep your eyes fixed on your finger while your head is in motion. Your head's moving left to right, up and down, and you do maybe five reps each, left to right five times, up and down five times. And, what you're doing is you're kind of recalibrating your brain in terms of visual integration and vestibular integration.
And, this is essential because, again, when it comes to strength, our brain primary forms of input, our vision system and our inner ear vestibular system are the fastest information sources. So, they're so much more preferred than the body. So nowadays, we sit so much, we're sitting in our cars, we're sitting at home, we're sitting at work, we're staring at a computer screen all day, so our eyes and our inner ear don't really get that great of stimulus. Even when we go to the gym, what are we doing? We're on a treadmill running straight. We're sitting on a machine on the chest press not getting any good head motion. There's no integration during our exercise or activity of the eyes, the inner ear, and the body. So, they're kind of in a way out of sync. And so, this type of exercise could be a cool quick hack that you can use especially before any type of high-intensity or heavy lift. This will just enhance that.
Ben: Okay. And, just real quick, again, the quick walkthrough, how exactly do you do it?
Kusha: Yeah. So again, you sit upright or you could do it standing. I always say to start first time you do this, do it seated. And, you put your arm at arms-length. I would just use your thumb. Have the thumb straight up and look at the tip of your thumb and keep your eyes fixed on the tip of the thumb as you move your head left to right. The key here is to not let your head turn too far, so some people will turn their head so far to the left that both eyes can't see the thumb clearly. You want to make sure not to turn too far so that you want to make sure your eyes can see your finger clearly the whole time. And, you're just turning again, you're turning your head left and right. You do that about five to 10 reps and then you do the same thing going up and down.
Ben: Okay, got it. Interesting. Can you send or do you have access to a video that shows, for example, how one would use this or how one would use these brock strings that you mentioned if I wanted to put some visuals over in the shownotes?
Kusha: Yeah, absolutely. Yeah, I can send you a quick demo video on recapping some of these exercises.
Ben: Okay, cool. So, if you're listening, you can go to BenGreenfieldFitness.com/Kusha, K-U-S-H-A, and you can check out some of these.
Hey, it turns out you can trick your body into gathering more oxygen and increasing your VO2 max with cheap methods of altitude training. That's what we're going to dive into on this snippet.
Mark: Hey, Ben, this is Mark. My question is about training to climb Denali. I signed up for a trip there in about 7 months and I have a good amount of climbing experience but nothing quite like this. This is definitely the next step. So, a few questions. One is what you'd recommend for training strategies, strength versus endurance, certain exercises you would definitely include to train for this. Also, how you would prepare the body for the cold that we'd see up on the mountain. Also, what you'd recommend for dealing with the high altitude, any strategies for training. I live in New England, so we have some mountains, but nothing high altitude. So how to prepare the body for altitude, and then even on the mountain, any strategies or supplements you'd recommend to deal with high altitude. And then finally, nutrition for a trip like this. It's about two to three weeks of climbing. And in the past, on trips like this, I've definitely lost a lot of weight. So any ideas or strategies for that as well? Thanks so much. Love the podcast. Take care.
Ben: You ever been to Denali, Rachel?
Rachel: I haven't, Ben. Have you been to Denali?
Ben: Well, like I mentioned, I've got a watch on called the Denali watch.
Ben: Yeah. No. Isn't that where Mt. McKinley is?
Rachel: I don't know.
Ben: I'm pretty sure it's in Alaska.
Rachel: It is. Yeah.
Ben: And, I thought Mt. McKinley was in Alaska. I think. I don't know. Yeah, it's in Alaska. Mt. McKinley, Denali, Alaska.
Rachel: Yeah, you're right. It is.
Ben: 20,000 feet high. So, yeah. There's some definite things that you can do if you're going to climb. He's got a lot of questions here.
Rachel: There's a lot.
Ben: So, let's kind of take these on one at a time. First of all, training strategies and recommendations for doing with high altitude, like in terms of strategies, supplements, et cetera. That's the biggest piece of this question, so let's respond to that first. I want to give you, let's say my top five ways to train for altitude that don't necessarily involve moving to the Himalayas or sleeping in an altitude tent. Okay?
Ben: So, let's say you're just like the average person and you need to get ready for altitude. One would be static apnea tables. Free divers use these a lot to increase their tolerance to low amounts of O2, or high amounts of CO2. And what that means is, and you've taken a freediving course, right Rachel?
Rachel: I have, yes.
Ben: Yeah. So, a carbon dioxide or what's called the CO2 static apnea table basically has you hold your breath for a certain amount of time, like let's say two minutes, with decreasing intervals of recovery between each hold. You can do these while you're freaking watching “Game of Thrones,” or driving, well, don't do it while you're driving your car.
Rachel: Probably not a good idea.
Ben: Maybe while somebody else is driving your car. Or you're on an airplane. But you hold your breath for two minutes, and then you recover for two, then you hold your breath for two minutes, you recover for a minute and half, then you hold the breath for two minutes, you recover for a minute, and then you hold your breath for two minutes, and you recover for thirty seconds. And, there are apps, if you go to the iTunes App Store or any other app store, you can find apps that literally just like ding every time you're supposed to hold your breath and then every time you're supposed to recover and breathe.
And an O2 table, whereas a CO2 table increases your tolerance to build-up of CO2, an O2 table is, it's kind of the opposite where you'll hold your breath for two minutes, and then recover for two minutes, then hold your breath for two and a half minutes, then recover for two minutes, then hold your breath for three minutes, and recover for two minutes. And so, it's kind of the opposite. The breath hold time gets increasingly longer rather than the rest intervals getting increasingly shorter. But, you can easily go through a couple of static apnea tables a few times a week while you're doing other activities.
Ben: So that's a really cool way–
Rachel: Quick and easy.
Ben: Yeah. Yeah there's like this book called “The Oxygen Advantage” in which, and I'm interviewing this guy and releasing a podcast with him soon where they talk about like how Bear Grylls, when he was training for, he did a big climb somewhere, I think it was Everest, he did a ton of, because he didn't have access to altitude, he would do like breath-restricted swim training, which is very similar to these static apnea tables where you go for a long swim, and you hold your breath, and only breathe every six strokes, for example. But, these type of things can actually help significantly with your ability to be able to tolerate high amounts of CO2 and also your ability to be able to produce blood cell precursors, specifically erythropoietin, or EPO. So, that's one thing that I would do.
The next one would be sauna, and there's been some really interesting studies that have found that training in the heat increases plasma volumes, so blood plasma volume and this erythropoietin, very similar to the apnea tables, but that can also elicit physiological adaptations that allow you to replicate much of what you would get if you were going to do altitude acclimation. So there's this odd crossover between exercising in a hot environment, like pulling an exercise bike or a treadmill into a sauna, or even just exercising really hard, and then going in, and doing some yoga or stretching for a while in the sauna afterwards. But it turns out that even the studies that they've done where they've taken groups of folks, and they've had them do altitude training, and then they've had another group of folks do sauna training and brought them both to altitude, it appears that the sauna training is just as efficacious as altitude training with the caveat that the effects don't stick with you as long as they stick with you when you're doing altitude training. But still, very, very cool way to be able to train for altitude even if you don't have access to altitude.
Rachel: Right. Exactly.
Rachel: So sauna and static apnea tables.
Ben: Yep. So, we've got the sauna, we've got static apnea tables. The next one that I would look into as a strategy would be echinacea. So, I actually interviewed this fella named Craig Dinkel, and I link to my podcast interview with him, but in that podcast, he goes into the use of echinacea to improve oxygen transport capacity and also to stimulate erythropoiesis production, and also the activity levels of T-cells, which causes you to produce your own growth factors also responsible for increasing EPO production. And so, they've shown massive increases in oxygen availability and a huge boost in erythropoietin, very similar to if you were blood doping with the use of echinacea. And, this guy actually makes, based on this, full disclosure, he sells a supplement that has like echinacea and a bunch of other things that assist with, specifically altitude performance. He's a climber, so it's got like desiccated liver fat, or desiccated liver powder, and chlorella, and beetroot, and all these things have been shown to help with altitude, but then also echinacea, which kind of flies under the radar.
Ben: And, we talk in that interview about the mechanism of action, via which erythropoietin can be stimulated with the consumption of echinacea. But, it's really interesting, you can use echinacea as a way to increase your blood cell count and increase erythropoietin production. And, that's a relatively inexpensive little supplement hack that you can use.
Rachel: I would love to see these all done, and then I would love for Mark to come back and tell us if it worked.
Ben: Yeah, exactly. Because all these little things do add up quite a bit. And, granted there are other compounds in addition to erythropoietin that work really well that you'll see like a lot of Sherpas who guide people up Mount Everest using, like rhodiola and cordyceps, although cordyceps is actually in that supplement that I just mentioned, that BioTropic Supplement. And, I'll link to the interview that I did with those guys in the shownotes. But, yeah, echinacea, if you're just going to choose one, appears to be one of the most potent and one of the lesser known for performance at altitude. A couple of other things that I would do, so I've given you three so far, right?
Ben: The sauna, the static apnea tables, and echinacea. Another one would be, and a lot of people laugh at this, but it actually does work. So, this particular device will increase the amount of CO2 that's right in front of your mouth when you breathe. So, you increase your tolerance to carbon dioxide and what's called metabolic acidosis, but it also puts a relatively large strain on your intercostal muscles around your ribs, your serratus muscles, and your diaphragm, and your inspiratory and expiratory muscles. It's a form of resisted breath training. Whereas, a static apnea table would be a form of restricted breath training. This would be a form of resisted breath training. Does not decrease the partial pressure of oxygen in the air that you are breathing, but it does have a really potent effect on improving your ability to be able to withstand lower amounts of oxygen availability, or specifically higher amounts of CO2. And, they've shown, in clinical studies, that this can increase aerobic capacity, improve lung function, and even increase what are called some of the hematological variables, meaning some of the same blood variables such as hematocrit or hemoglobin that are involved in altitude training.
And, if this is the training mask, just the basic training mask that a lot of people laugh because the CrossFitters in their knee-high compression socks go running down the streets with their barbells over their shoulders wearing their training mask. But, this thing actually does work, especially if you don't have access to a $4,000 hypoxic training device. But, it's literally just restricting breath flow. You can wear it when you're driving in your car, or doing a workout, or doing yoga, or whatever, and it's just kind of a relatively cheap way to train for altitude. So, I'm going to throw that in there. I mean I know a lot of people laugh at it, but I personally use a training mask a few times a week just because it's cheap and easy. You just strap it on and do what you were going to do anyways. So, the one exception is that you want to be careful that you're not doing extremely complex, heavy-loaded exercises in it because sometimes you get so blue in the face wearing it that your form suffers. So, kind of be careful when you decide to use it. But that's another one that's not too bad.
And then, the last one that I would recommend for training, for climbing, or anything like that would be something I already mentioned, that freaking inclined treadmill. I mean, it works. I mean, if you really wanted to, you could make your own hypoxic air generator. I interviewed a guy about how to do that. I'll put a link in the shownotes. It's actually not that expensive if you can get your hands on one of these, it's like a hypoxic generator machine that you can purchase from, typically, a lot of local like health outlets, like stores that sell health equipment. Usually, they're located close to hospitals, they're called oxygen concentrators. Or, you can look for an oxygen concentrator repair shop in your area and you can actually create your own hypoxic air generator using one of these. And, you can do what's called intermittent hypoxic training where you'll go five minutes of walking on the treadmill with the hypoxic air generator on, then five minutes with it off, and do that three times through for a 30-minute session.
I have one in my garage. And honestly, they're not that expensive to build. I don't have time to go into it in a lot of detail right now, but I'll put the link in the shownotes. But, it's really interesting. You can actually build your own altitude training device you could keep next to an inclined treadmill like this, and it doesn't cost as much as you'd think if you follow the instructions I have.
Rachel: What kind of cost? What's the ballpark?
Ben: By the time that you've put everything into it, we're talking about like 600 to 800 bucks with usually about probably 5 to 10 hours of your time driving around, buying everything, and building it.
Rachel: Yeah. That's not bad at all.
Ben: But, compared to like thousands and thousands, I mean just to rent one would cost you that much per month.
Ben: So, there's some ideas for you. And then, finally, a few other things I'm going to throw out there for you. First of all, I did a podcast with the folks from Obstacle Order in which we talked about a whole bunch of these altitude hacks for like an hour. So, if you want to listen to that, that's an obstacle training podcast, I'll put a link to that in the shownotes. It's called the Obstacle Order Podcast.
Another couple of recommendations that I would give to you, just to quickly cover some of your other questions, how to repair your body for the cold, that's not rocket science. Cold, I mean, I still do cold showers; morning, evening, every day, as cold as you can get them. It doesn't get much more complex than that. Or, you can use like one of these cool fat burner-type of vests, or gut devices, but honestly just cold showers. That's one of the biggies. That and just getting out in the cold. When I prepared for the 38 degrees below zero Agoge race in Vermont, and I was preparing for it in the winter, I would just go on shiver walks where you got your shorts, it's a really sexy look, your shorts, some mittens, some shoes, and something to cover your head.
Ben: So, you cover up all the vital parts, leave everything else exposed, and you go for a walk. And, my neighbor, at one point, when my boys and I went up to her house, up the hill aways to offer to help her with yard work or anything else she needed done, she's just this single widow who lives up there, as we were talking with her, she asked me if I had seen any suspicious activity in the area. And, I said, “Well, what do you mean?” She said, “Well, I think, he might be a druggie or a crazy person or something, but at about 6:00 a.m. in the morning in the dead of winter the past few nights, this person's run by my house without wearing anything except their underwear, and then they disappear into the forest, and they kind of seemed to be like headed down into the forest, like kind of down in the direction of your house. So, I just wanted to warn you about this person that seems to be running around our neighborhood.”
Rachel: Did you tell her it was you?
Ben: No. I just nodded. And, I kind of switched my course up from that point quick kind of across her yard. But, I mean, they do work, those shiver walks. They're really good for burning fat too.
Rachel: Really good for entertaining your neighbors as well.
Ben: It's a Wim Hof technique. Okay. And then, finally, as far as nutrition goes, I'll link to you to two podcasts in which one podcast I did on what to do during a long Boy Scout trip and another podcast I did on what to do for about two weeks of training in Mongolia. And, I cover all these different foods that I think are really, really good for long periods of exercise or trips where you got to have a lot of caloric density without a lot of weight. And, I go specifically into things like pemmican as one, macadamia nuts as another really good one, amino acid capsules, and also spirulina and chlorella capsules as another really good option, and then like a really dense meal replacement powder. We're talking about something like whether there's one that I like called SuperGreens, there's another one called SuperBerry. I talk about all of these in both of those podcasts, but I mean if I could choose just one food, Rachel, and you were to just shove me out the door and say, “Walk,” whatever, Portland, like 30 miles from here, and then I walk to Coeur d'Alene, you know what I would grab?
Ben: Macadamia nuts. Because of their extremely high caloric and saturated fat density with a relatively low load when it comes to overall weight. And, probably my second choice would be pemmican, which is like a rendered fat. It's like an old Native American recipe. Pemmican. So, those would be my top two, but there's plenty of others, and I'll link to some previous podcast that I've done on those in the shownotes for you. So, you can go to town on those, Mark, and those will be at BenGreenfieldFitness.com/363.
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In the vast digital ocean of cutting-edge health tech, it’s easy to feel like optimizing your life is synonymous with emptying your wallet.
Yet, some of the most impactful health upgrades don't demand a billionaire's budget – or even spending more than you would on a nice dinner out.
Navigating through the noise, I've distilled the essence of practical, budget-friendly biohacking in a special compilation episode. The following seven carefully selected episodes feature insights from experts who have shared their knowledge on optimizing health without emptying your wallet. For a deeper dive and more comprehensive strategies, I encourage you to explore the full episodes:
- The Superhuman Protocol That Declumps Cells, Hyperoxygenates The Body, Restores Cellular Wellness & Much More, With Gary Brecka.
- 377: The Big Vitamin D Mistake, How Ben Reads A Book A Day, Cold Therapy vs. Cryotherapy vs. Cold Thermogenesis & Much More!
- Ben Greenfield's Favorite Workouts, Building a Generational Legacy, Biohacking On a Budget, & Much More: Part 2 of Ben's Talk at the Health Optimisation Summit.
- Dirt Cheap Performance Enhancing Hacks You’ve Never Heard Of, The Best Bottled Waters, Cold Thermogenesis Pre-Post Exercise Tips, & Much More With Dr. James DiNicolantonio, Author of WIN.
- Q&A 441: Methylene Blue Madness, Gut Healing Mega-Newsflash, Homemade Morphine, Cheap Blood Sugar Hacks, Training 2 Vs. 4 Times Per Week & Much More!
- 1 Cheap & Easy Underground Training Method For Growth Hormone Release, 5 Biohacks to Increase Strength in 60 Seconds, 7 Exercises for the Eyes to Radically Enhance Stamina & Speed
- 363: The Best Time Of Day To Exercise, How To Be The Fittest Old Person, Top 5 Cheap Ways To Train For Altitude & More!
This episode is about democratizing wellness. Discover how to make your own performance-enhancing solution, regulate your blood glucose, train for altitude, and more—all without breaking the bank. Today, it's time to redefine health wealth.
-Top 5 daily health tips when you're on a budget…02:00
- Ben’s tips:
- Eat organ meats – some stores will sell them for cheap, ask the butcher if they sell organ meats
- Get cold – cold showers can do the trick. There are also ways to make your own cold tub at home
- Get hot – Get outside in the sun, sweat, and workout with layers to get a good sweat
- Walking 10.000 steps
- Make someone feel really good
- Podcast with Will Ahmed:
- Gary’s tips:
-Best budget-friendly strategies for teens…04:04
- 40 min. a day for 30 weeks to improve nutrition and exercise habits
- Low socio-economic, teens, 11 to 18 years old
- What would Ben’s curriculum look like?
- Insight from the Blue Zones
- Growing and eating whole foods
- Learning how to eat from nature and grow in nature
- Teaching teens how to properly read a nutrition label
- Having a home that is an environment simulating nature as much as possible
- WiFi off on the phones
- Replace the light bulbs in your study room
- Check apartments for mold
- Podcast with Dr. Matt Cook:
- Teach them about the importance of fasting
- Teach them to think about exercise as a habit
- Engaging in low-level physical activity all day long
- Walking, use of standing workstations, taking the stairs instead of elevator
- Teach a course on breathwork
- Enhance the body's ability to be able to withstand stress
- Teaching the importance of family relationships
- The importance of forgiveness
- Anger can cause chronic disease
- Nature immersion
- Be comfortable in nature in cold and heat
- Learn to start a fire, cook on fire, hunt
- Podcast with Tim Corcoran and Jeannine Tidwell:
-Biohacking gear for less than $100…14:53
- Ben would spend the money on stuff that would improve his walks:
-Dirt cheap performance-enhancing hack…15:55
- Ben’s story about Gatorade and a football team
- Making a high-salt solution without creating gut issues
- Add the amino acid glycine to the solution
- The saltiness of blood is 3200 milligrams of sodium per liter – 0.8% salt
- IV of saline is actually slightly saltier than your blood
- 3500 milligrams of sodium per liter
- When you go above that, you risk diarrhea
- How to avoid diarrhea?
- Add glycine to the solution
- Glycine at a ratio of 2:3:1
- Adding glycine to a very high salt solution – 4300 milligrams of sodium per liter
- A recipe for performance-enhancing solution
- Glycine or spirulina for mitigating some of the oxidizing or inflammatory effects of vegetable oil
- Glycine by Bulk Supplements
- The glycine in bone broth
- Start at least 90 minutes before exercise consuming the solution
- The rate you consume these solutions is very important because of the absorption
- Consume slowly at an equal rate over 45 minutes
- Sodium bicarbonate about 2 hours before performance improves performance
- The problem – acute doses are so high that you can cause more gastrointestinal issues than performance benefits
- Slowly build up your bicarbonate stores over weeks by simply drinking bicarbonate water
- 1-1.8g per liter
- Hydrogen ion buildup
- Hydrogen ions accumulate as a result of lactic acid
- Bicarbonate-rich mineral waters
-Dirt cheap ways for lowering your blood glucose…31:27
- Two recent studies related to reducing your blood glucose
- A randomized, double-blind, placebo-controlled trial to evaluate the hypoglycemic efficacy of the mcIRBP-19-containing Momordica charantia L. fruit extracts in the type 2 diabetic subjects
- Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI
- Ben doesn’t take metformin
- Kion Lean
- A recent study on bitter melon extract showed significant hypoglycemic effect
- Another study monitored various parameters after people eating bread
- Glycemic response
- Appetite satiety
- Gastric secretions
- Gastric emptying
- Bread notoriously increases blood sugar levels
- People were also given lemon juice
- Lemon juice proved to be very beneficial
- Lemon juice + Kion Lean + walking combo for managing glucose
-Blood Flow Restriction (BFR) and vestibular enhancement on a budget…36:45
- A biohack to increase strength within 60 seconds
- Blood Flow Restriction bands:
- Exercise with the elastic band works the body
- Exercise for the inner ear is enhancing your brain's map
- By enhancing your brain's map, you can enhance strength output
- VOR – vestibular ocular reflex exercise
- Recalibrating your brain in terms of visual integration and vestibular integration
- Vision system and our inner ear vestibular system are the fastest information sources
- Doing an exercise for the eyes gives input to the brain
- Today, our eyes and ears don’t get enough stimulation
- The description of the exercise
-Gathering more oxygen with cheap methods of altitude training…40:43
- Mark is training to climb Mt. Denali
- Asks Ben for advice, ideas, and strategies
- Ben’s top 5 ways to train for altitude
- Static apnea tables
- Free divers use these a lot to increase their tolerance to low amounts of O2 or high amounts of CO2
- The Oxygen Advantage by Patrick McKeown
- Bear Grylls did breath-restricted swim training
- Studies show that training in the heat increases blood plasma volume
- Elicit physiological adaptations that allow you to replicate much of what you would get if you were going to do altitude acclimation
- Odd crossover between exercising in a hot environment and altitude training
- Sauna training is just as efficacious as altitude training
- Podcast with Craig Dinkel:
- Craig's BioTropic Labs (use code BEN to save 20%)
- Use of Echinacea shows massive increases in oxygen availability
- You can use Echinacea as a way to increase your blood cell counts
- Training Mask
- Resisted breath training
- Increases the amount of CO2 when you breathe
- Improving your ability to be able to withstand lower amounts of oxygen availability
- Relatively cheap and easy way to train for altitude
- Be careful that you're not doing extremely complex, heavy-loaded exercises
- Treadmill (use code BEN to save $150 off on a purchase of $1000 or more)
- Obstacle Order Podcast: E. 76 Ben Greenfield: Altitude Hacks, Minimalistic Training, Advanced Recovery Tactics and More
- How to prepare the body for the cold?
- Cold showers and getting out in the cold
- Going on shiver walks
-And much more…
- Elements of Vitality: December 8th, 2023
Return to the Elements of Vitality—this will be the second time my good friend Dr. John Lieurance, and I collaborate to bring you the most effective and cutting-edge health and wellness advice, protocols, and some of our favorite tools. If you’re into health and wellness, and you want to stay on top of all of the cutting-edge, latest, and greatest innovations and protocols, you don’t want to miss this event. Learn more here.
- Keep up on Ben's LIVE appearances by following bengreenfieldfitness.com/calendar!
Resources mentioned in this episode:
– Podcasts And Articles:
- A Day In The Life Of Ben Greenfield: Ben’s Exact Morning, Afternoon & Evening Routines.
- Killing Mold & Mycotoxins For Good, The Craziest IVs You Can Get For Energy, Fixing Knees & Back Without Surgery & Much More With Dr. Matt Cook.
- Educating The Next Generation With Ceremonies, Rites Of Passage, Nature Immersion, Wilderness Survival & More With Tim Corcoran & Jeannine Tidwell.
- Recovery For Aging Athletes, Cross-Patterning, A New Kind Of High Intensity Interval Training, An Oxygen Boosting Supplement Called “Oxcia” & More!
- 7 Easy Ways to Incorporate Breathwork Into Your Life, Plus My Top Recommendation for Making It a Daily Habit.
- The Powerful Health Benefits Of Fasting (Plus The Top 5 Questions I Get Asked About Fasting).
- Why Your Brain Doesn’t Want You To Exercise Hard (& 6 Things You Can Do About It).
- How To Blast You (And Your Child’s!) Physical, Mental, & Spiritual Resilience Through The Roof With Breathwork.
- How To Leave A Legacy: A 6-Step Model For Building Your Family Legacy, Values, Traditions, Mission Statement & More.
- Precepts: 3 Keys To Relationship Success, Soul With A Body & One Rule
- A Surgeon’s Little-Known Secret to Biohacking Your Body With Oxygen Therapy
- The Ultimate Guide To Biohacking Exercise With Oxygen Therapy, Hypoxia, Elevation & Altitude Training.
- Episode #234: How Much Water Do You Really Need To Drink Each Day?
- Episode #199: How Exercise Makes You Fat
– Other Resources:
- US Wellness Meats Organ Meats
- Glycine by Bulk Supplements
- Kettle and Fire Bone Broth
- Sodium Bicarbonate
- Magnesia Natural Mineral Water
- Bitter Melon Extract
- Kion Lean
- Lemon Juice
- BioTropic Labs (use code BEN to save 20%)
- Macadamia Nuts
- Spirulina and Chlorella
- Supergreens (use code BENGREENFIELD to save 15%)
- Morozko Forge
- Infrared Sauna
- Hand Weights
- Kaatsu BFR Bands (use code BEN to save 10%)
- BFR Bands
- Brock Strings
- Training Mask
- Treadmill (use code BEN to save $150 off on a purchase of $1000 or more)
- Red Incandescent Light Bulbs
- Obstacle Order Podcast: E. 76 Ben Greenfield: Altitude Hacks, Minimalistic Training, Advanced Recovery Tactics and More
- Static Apnea Tables
- Surviving Mold
Anthros: Try Anthros risk-free – return at no cost if it's not the most comfortable posture-improving, performance-enhancing chair you have ever owned. Receive $200 off using the link www.anthros.com/ben
Calroy: Head over to calroy.com/ben and save 20% when you bundle a 3-month supply of Arterosil HP (premier supplement to support the endothelial glycocalyx, the fragile inner lining of the entire vascular system) and Vascanox HP (breakthrough product providing nitric oxide support for up to 24 hours with a single dose).
ZBiotics: The world's first genetically engineered probiotic that helps break down the toxic byproduct of alcohol, Zbiotics allows you to enjoy your night out and feel great the next day. Order with the confidence of a 100% money-back guarantee and 15% off your first order at zbiotics.com/BEN when you use code BEN.
Organifi (Gold): Get the restful sleep you need with the most soothing ingredients! Gold is a delicious superfood tea that contains powerful superfoods and mushrooms to help you sleep and recover so you can wake up feeling refreshed and energized. Go to organifi.com/Ben for 20% off your order.
Do you have questions, thoughts, or feedback for me? Leave your comments below, and one of us will reply!