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Ben Greenfield Fitness

A Health, Fitness and Education podcast featuring Ben Greenfield
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Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldFitness.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and mind-body-spirit optimizing content from America's top personal trainer.

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A Day In The Life Of Ben Greenfield: Ben's Exact Morning, Afternoon & Evening Routines.
In this podcast, recorded at Spartan World Championships in Lake Tahoe, I got put in the hotseat for an hour by a former podcast guest of mine: Will Ahmed of WHOOP. Will grilled me about every step of my day, and my exact morning, afternoon and evening routines - from sleeping to pooping to sex and more. During our discussion, you'll discover: -How Ben first got involved with performance and fitness [5:00] Always had a desire to teach; consummate learner Write for kids magazines, teach what he learned to other kids Love for nature immersion and movement Constitutional assessment labeled him as a mover BGF podcast w/ Ahvie Herskowitz on constitutional assessments Began playing tennis at age 14 This began the search for optimizing his game, which led to a focus on exercise, nutrition, etc. Endurance sports are more appealing due to the importance of physiology, nutrition, etc. -Ben's morning routine [9:20] Christian Gratitude Journal One thing grateful for One truth One person to pray for, help, serve Read for 15 minutes Book: Stillness is the Key by Ryan Holiday Wash face with an oil cleanser Oil pulling for the mouth The Dirt (it's an oil pulling brand) Make coffee Kion Coffee Wilfa Precision coffee maker Spend 15 minutes taking care of body - self love Foam rollers Nasal Breathing 20-30 minutes Morning reading: Twitter, research digests, emails Learning vs. reacting/responding No creating at this point Giant glass of water w/ hydrogen tablets Water and Wellness tablets Off to the toilet, take care of business Coffee enema once a week Two types of activity per day: Full workout (high intensity interval training) Light workout: walk in the sun, a swim -What Ben thinks is underrated when it comes to fitness [20:45] Minimal effective dose of training Time under tension vs. sets and reps Vasper machine ARX Fit machine Focus on mindfulness and breath at the gym No phones Exercise your spirit as well as the body -Thoughts on breath work through the nose [24:00] Breathing through the nose increases Co2 levels Focus on the exhale, should last slightly longer than the inhale Book: The Oxygen Advantage by Patrick McKeown Exhaling through the nose humidifies the air Exercises the diaphragm Regulates the sympathetic system Opti O2 device Meditation: Be driven by your prana (life force) -Ben's mid-morning routine [27:30] Family meeting, planning future activities BGF podcast on unschooling 9:30 eat a morning superfood smoothie Bone broth Collagen Coconut milk Sea salt Cacao nibs -A typical day at the office [32:45] Beginning at 10 am, hyper-focused on tasks for the day (podcasts, articles, consults, etc.) Book: Deep Work by Cal Newport Non-reactive work Reactive work can wait (emails, small tasks) Brain enhancement supplements: Four Sigmatic Qualia Mind or Focus Nicotine Gum Zevia sparkling water Grounding mat JOOVV panels Walking treadmill (BEN10 to save 10%) -What Ben Greenfield eats [36:00] Organic wild meat Hunt white tail deer, elk, turkey, with a bow and arrow Train to Hunt Petersen's Bow Hunting magazine Knock on Archery podcast Nose to tail Coffee in the morning, wine in the evening Raw honey -Mid-afternoon routine [38:20] Have lunch around 3 pm Take a nap 20-40 minutes NuCalm Biomat Normatec boots 2-3 more hours of work (small tasks: emails) No coffee after noon Nicotine gum for a cognitive pick-me-up Hard workout (if not in the morning) -Evening routine [42:30] Belongs entirely to family Family dinner, games Play music: piano, guitar Read, review gratitude journals -Getting ready for bed [43:45] Red incandescent bulbs (close to fire light) no blue light RA Optics red and clear blue light blocking glasses ChiliPad Essential oil diffuser Reading, chatting w/ wife No TV in the bedroom Supplements used: 60 mg of CBD Sleep Remedy Quicksilver melatonin 4-7-8 breathing MindFold sleep mask -Under the radar hacks to improve your life [49:45] Sunlight exposure first thing in the day ReTimer glasses (use BGF30 for $30 off of your purchase) Human Charger (use BEN20 for 20% off) Red light at night Self-quantification Whoop (use BEN for a $30 discount) Test for inflammation and blood glucose Dexcom G6 blood continuous glucose monitor -And much more... Resources from this episode: - Book: Stillness is the Key by Ryan Holiday - AnneMarie Skin Care products - RumbleRoller Foam Roller - Water and Wellness tablets (use GREENFIELD for a 10% discount) - Vasper - ARX Fit (use BEN for $500 off shipping and installation) - Book: The Oxygen Advantage by Patrick McKeown - Book: Deep Work by Cal Newport - Walking treadmill (use BEN10 to save 10%) - Opti O2 device - Ultimate Longevity Grounding mat - JOOVV Red light therapy device - TrueForm treadmill (BEN10 to save 10%) - NuCalm Cranial Electrotherapy Stimulation Device - Biomat Infrared Sleep Mat - NormaTec Pulsing Compression Recovery Boots - RA Optics blue light blocking glasses - ChiliPad Sleep System - Quicksilver melatonin - MindFold sleep mask - ReTimer glasses (use BGF30 for $30 off of your purchase) - Human Charger (use BEN20 for 20% off) - Whoop strap (use BEN for a $30 discount) - Dexcom G6 continuous glucose monitor 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 Glow: A plant-based beverage that helps support the body’s natural ability to produce collagen, smooth fine lines and wrinkles, and protect the skin from sun exposure and toxins. Receive a 20% discount on your entire order when you use discount code: "BENG20" -Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use discount code: "ben25" -Harry's Razors: Try the shaving company that’s fixing shaving. Get a $13 value trial set that comes with everything you need for a close, comfortable shave when you go to harrys.com/greenfield Do you have questions, thoughts or feedback for me? Leave your comments below and one of us will reply!
Little Known Hacks For Sleep, Jet Lag, Anti-Aging, Immunity, Smart Drugs & More: A Behind-The-Scenes Sneak Peek Of Ben Greenfield's New Book Boundless.
For the past three years, I've been tirelessly toiling behind the scenes to create the book I've personally always wished existed: a complete guide to optimizing the human body, mind, and spirit—written with no stone unturned, no fluff, no “watered down” drivel—just pure, hardcore, practical, from-the-trenches content. I won't lie: nearly every big New York publishing house turned me down for this book. It was too big. (The completed manuscript was over 1100 pages, and we trimmed it down to 608 pages for the final release.) It was too comprehensive. (It wasn't a flash-in-the-pan, pop-culture, buy-it-at-your-airport-bookstore read that someone could get through in a few days then toss and move on.) It was too edgy. (After all, I cover everything from the energy medicine to enemas to crazy sex tips to psychedelics and far beyond.) But nonetheless, I decided to plow forward and write a book that I personally wanted to read and that I've always wanted to write: a big, beautiful, hardcover blueprint that anyone could rely on for years as a cookbook for all things performance, fat loss, digestion, brain, sleep, sex, spirit, happiness, anti-aging, longevity, and much more. (Heck, just the section on longevity covers every molecule in existence that can maximize your lifespan, and is over 173 pages alone!) I call the final result “Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging,” and you can consider it to be the last book you'll ever need to unlock unparalleled breakthroughs in performance, recovery, sleep, gut health, hormone balance, and much more. In this podcast, Angelo Keely, a former podcast guest you can listen to here and the founder and CEO of Kion, puts me in the hotseat and we reveal a ton of the tips from the book, including hacks, tricks and strategies for longevity, sleep, jet lag, the immune system, fat loss, fasting and beyond. During our discussion, you'll discover: -Why Ben wrote Boundless [6:30] "A book I've always wanted to write, and to read" Brain, Body, Spirit optimization Beyond Training was largely body focused, but didn't get into brain, spirit, anti-aging components -Who the book is for [10:15] Anyone who wants optimal energy all day long Give ideal combination of lifespan and health span Written based off personal experiences, podcast guest experiences, etc. It's not meant for quick consumption -Why Ben wrote the book the way he did and how a reader should go about consuming it [16:15] It's a blend of time in the trenches and well-researched science Web page for each chapter; references, podcasts, etc. "This book is more of a treasure," something you can explore for months and months -Ben explains the training and diet plans in the book [20:45] Training plans: Beginner: max fitness w/ minimum effective dose of exercise Intermediate: Add a sauna session w/ breath work, cold soak or swim Advanced: Add biohacks (cold thermogenesis gear, holotropic breath work, etc.) There's no one diet that's perfect for everyone, but there are some commonalities among diets: Regular periods of intermittent fasting Low amount of inflammation Periods of fasting and feasting Detox throughout the year Multi-colored plants and spices Diet plans in Boundless: Beginner: Clean up protocol; choose what diet will jump start the body Intermediate: Wahls Protocol, Plant Paradox diet, low carb Mediterranean Advanced: Weston A. Price protocol, paleo diet, ancestral diet Travel: Eating healthy on the go The book is written to allow the reader to determine what is best for their own body, rather than prescribing a solution -A brief overview of the 200+ page chapter on anti-aging and longevity [35:00] Stacs (Sertuin Activating Compounds) Fisetin - plant polyphenol Add Wild strawberry powder to morning smoothie Dark cacao powder Curcumin powder Matcha green tea Combo to increase cellular autophagy: Quercetin Pau d'Arco Glycine Garcinia Chamomile Very multi-modal approach for a proper approach to the topic -Ben's approach to weight loss [46:00] Three steps: Overnight fast Morning cardio in the fat-burning zone Cold shower or cold therapy Supplements to increase conversion of white fat to brown fat Mint essential oil Curcumin Green tea Capsaicin -The best way to read and consume the book [53:25] It's written in order to start from the beginning (begin with fixing the brain) Address each element of your body/life and move to more advanced protocols Fasting protocols are listed in order of importance (getting started to major spring cleanups) John Douillard's LifeSpa  Book: The Longevity Diet by Dr. Walter Luongo  -Hacks for the brain found in Boundless [58:10] Peptide sequences peptidesociety.org Some peptides for the mind are not injectable (CMAX, Dihexa) How to "eat yourself smart" Book: Super Fuel Glycine and Spirulina can protect your brain from effects of canola oil -New hacks for travel [1:06:30] Grounding and earthing Ultimate Longevity BGF podcast w/ Clint Ober Grounding mat Xeno hormesis Astragalus Rhodeola Kion Tian Chi Decreasing inflammation Glutathione before and after travel (Alms Bio) Hydrogen water tablets (Quicksilver, Water and Wellness) Ketones Nose unblocking exercise: Pinch nose w/ fingers Inhale and hold breath (Do while walking for best results) As soon as you need to take a breath, inhale through the nose -Tips for immune system health [1:17:30] -And much more... Resources from this episode: - Click here to pre-order Ben Greenfield's new book "Boundless" now and to get in on the Boundless Sweepstakes! - BGF podcasts mentioned: Clint Ober Robert Slovak - Quicksilver - Water and Wellness - John Douillard's LifeSpa  - Book: The Longevity Diet by Dr. Walter Longo - Book: Undoctored by William Davis - Bio Gaia L Reuteri - Oregano Oil (KION) - Beekeeper's Naturals Bee Propolis  - Colostrum Episode sponsors: -Boundless: Click here to pre-order Ben Greenfield's new book "Boundless" now and to get in on the Boundless Sweepstakes! -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive 25% off your order when you use my link! -Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift! -Zip Recruiter: As your qualified candidates roll in, we make it easy to screen & rate them, allowing you to make the best hiring decisions for your business. Try it for free when you use my link. Do you have questions, thoughts or feedback for Angelo or me? Leave your comments below and one of us will reply!
Longevity vs. Muscle Gain, How Much Cardio Is Too Much, Blood Flow Restriction Training, Sex Supplement Tips & Much More With The Guys From ATPScience.
Founded in 2009 ATP Science is the brainchild of Matthew Legge, Jeff and Toni Doidge, and in this episode I have a chat about supplements, longevity, muscle gain, fat loss, training and much, much more with Matt and Jeff. ATP Science Head Scientist Matt Legge has more than a decade of creating formulas for well-known companies in the health supplement industry. Matt became frustrated when his formulations were constantly altered to fit in with marketing ideas or reduce manufacturing costs. Seeing a gap in the market, Matt knew if he could work in a company where people and products where placed ahead of profit he could make a real difference. Matt had a simple yet profound idea; base his formulations on science first. Jeff and Toni Doidge were the founders of a supplement retail store that opened its doors in 2002. They believe the foundation for success is based on customer service and exceeding the customer’s expectations. With that simple strategy; focusing on the “customer first” ideology, their store at the time became one of Australia’s most successful sports supplement retailers. Matt, Jeff and Toni met by chance in 2009 and soon after ATP Science was born. During our discussion, you'll discover: -Ben's personal history [6:15] Studied exercise physiology and biochemistry at U. of Idaho Graduated w/ master's in exercise physiology Sold hip and joint exercise equipment for a short time Began consulting clients at gyms, fitness studios for 5 years Lots of outside the box initiatives: running biochemical analysis, vo2 max testing, platelet rich plasma injections, etc. 2008, was named "America's top personal trainer" Eventually moved to writing, founding Kion, podcasting, etc. Weave health/fitness into fantasy novels he writes -How to write in a way that will satisfy the primal urge to live the "hero's journey" [9:30] Book: The Writer's Journey -The importance of "trench testing" ideas and concepts in health and fitness [12:15] Some ideas look good on paper, but fall apart in the real world The Kion bar went through extensive testing to maintain its practicality for those who consume it Ben tests everything personally before marketing it to other consumers -Why peptides are the future of supplementation and medicine [16:15] Very precise sequences of amino acids Some can improve short and long term memory BPC 157 TD 500 Russian research is groundbreaking Epitalon Humanan Once they become orally available, it will change the game Body Balance Potential for injecting peptides via the food we consume Book: Super Fuel -How to increase autophagy [24:50] Nighttime autophagy powder: Chamomile Glycine Quercetin Garcinia Pau d'Arco Danger of imbalanced glycine/methionine ratio Increasing insulin sensitivity helps with mTOR pathways Blue zones have similarities in their diets Benefits of Berberine -Why endurance sports are better for one's longevity and quality of life than power sports [29:30] Effects on insulin sensitivity, telomere lengths Book: Body by Science Self hate vs. self love Importance of estrogen and oxytocin to regulate collagen and fascia Skin receptor sensitivity after release of oxytocin Use oxytocin nasal spray for great sex Recent research on cluster training Blood flow restriction training BFR restriction bands -Sex supplement tips [46:15] Transdermal nitroglycerine cream Don't mix with other drugs/supplements (viagra) -Differing opinions on proper cardio training [48:30] James O'Keefe: law of diminishing returns Steady state cardio is ideal Time hacking Polarized training model used by aerobic athletes (x-country skiing) 80% aerobic; 20% anaerobic The average person doesn't have enough hours in the day for that type of training High intensity interval training (HIIT) will target the same mitochondrial response Hack your home and work environment: Standing work stations Pomodoro breaks Treadmill work station Low level aerobic activity throughout the day Fasted cardio in the morning: Mobilize fatty acids Trends toward caloric hyper compensation Save carb consumption for end of the day Cool Fat Burner Zevia soda Nicotine gum -What Ben eats throughout the day Morning smoothie coconut milk bone broth collagen protein powder sea salt Thorne mediclear 2 pm lunch Small portion of fish, beef, etc. Pumpkin, squash puree Veggies on the side Seeds, nuts Big cup of bone broth Dinner Organ meats Sweet potato Raw honey Glass of red wine Dark chocolate Nose to tail diet -And much more... Resources from this episode: -ATP Science -Ken Weir Episode sponsors: -Kion Lean: Support for normal blood sugar levels and healthy energy metabolism, even after large, carb-rich meals. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BGF10. -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive a nice bonus gift with your order! -Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift! -Policy Genius: Whether you’re an insurance expert or a newbie, Policygenius created a website that makes it easy for you to compare quotes, get advice, and get covered. Do you have questions, thoughts or feedback for the guys from ATPScience or me? Leave your comments below and one of us will reply!

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