News Flashes – Follow Ben on Twitter for more…

• This study found that a combination of colostrum and probiotics is more effective in preventing flu than vaccination! [06:25]
  • And this study found colostrum alone at least 3 times more effective than vaccination to prevent flu and is very cost-effective [08:54]
• Interesting approach to a COVID vaccine...seems relatively natural - passive immunity by immunoglobulin transfer [10:45]
  • Another model/mechanism of action for colostrum/COVID here [12:30]
• Interesting...The most effective anti-COVID medicine in one recent analysis was…melatonin [15:20]

Special Announcements...

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Listener Q&A: Is Nut Oil & Fish Oil Oxidized, Rancid Or Bad For You?...25:22

Grace from Australia asks: I've been hearing a lot about the dangers of polyunsaturated fats lately, particularly in regards to how they oxidize easily, which could create cellular damage. Does this mean I should avoid regular consumption of nuts and fatty fish? I know that in nuts, the antioxidant properties of vitamin E could offset this oxidative damage, but vitamin E is also susceptible to light and heat.

In my response, I recommend:

• Cate Shanahan's books:
  • Deep Nutrition
  • The Fat Fix
• Kion Omega
• Ben's article: A Deep “Dive” Into The Fascinating World Of Fish Oil, The Right Fat Ratios In Your Diet, Plant Vs. Animal Based Oils & The Exact Fish Oil Ben Greenfield Uses Every Day. (Re: when Ben mentions peroxidation vs. oxidation)
• Profiling of Omega-Polyunsaturated Fatty Acids and Their Oxidized Products in Salmon after Different Cooking Methods
• Joule Sous Vide wand
• Study: Identification of Vitamin D3 Oxidation Products Using High-Resolution and Tandem Mass Spectrometry
• Study: Oxidative Destruction of Vitamin D
• Thorne Vitamin D/K liquid
• Q&A 420
• Q&A 421
• BGF podcast on Omegas w/ Bill and Katherine Harris
• Refrigerate your olive oil to separate linoleic acid
• Cronometer

Can You Get Benefits From Sunlight In The Winter?...41:00

Taylor asks: I wanted to start by saying your podcast is absolutely incredible and it has changed the way that I view health and longevity. My question for you today is regarding sunlight. I live in the Midwest and typically in late October is when the UVB starts to decline. However, I was wondering if there is still benefit to getting out in the light, even without a shirt on. I know that sounds crazy in the winter months, but please let me know what your thoughts are on this, and thank you so much.

In my response, I recommend: 

• D-Minder app
• Sperti Vitamin D Lamp
• Study: Benefits of Sunlight: A Bright Spot for Human Health
• Study: Biological Effects of Sunlight, Ultraviolet Radiation, Visible Light, Infrared Radiation and Vitamin D for Health
• Study: Is Sunlight Exposure Enough to Avoid Wintertime Vitamin D Deficiency in United Kingdom Population Groups?

14 Ways To Find Balance In Your Life...50:35

Jake asks: Hey, Ben, my name is Jake and I was just wondering how you find balance. I personally struggle trying to find balance in my financial, physical, mental, and spiritual health. How do you find the time? Thanks.

In my response, I recommend:

1. Eat the frog first, whatever that is for you
2. Create, not consume while using screens
   • YouTube to mp3 converter app
3. All push notifications OFF
   • Kegel camp app
4. Only one major meal per day
5. Batch cooking
   • PowerXL Pressure Cooker
   • Good Crockpot
   • Joule Sous Vide Wand
   • Traeger Grill
6. Split the day in two with a nap
   • NUCalm (w/ th 30 minute reboot function)
7. Walk a LOT (and listen to audiobooks, podcasts, etc. while walking)
8. Always be reading/learning (Kindle WhisperSync)
9. Evernote synced across all devices (e.g. as outlined here) - use a simple text file to capture, organize, and ultimately clarify all relevant information during administrative blocks — leaving your brain free to execute.
10. Ruthlessly outsource
11. Calendar every Sunday evening (Google cal or Busy cal)
12. Be in touch with God at all times
    • Book: Practicing His Presence
13. Accept seasons in life of harder work (e.g. 16-18 hour work days)
14. Work hard, rest hard (e.g. Sabbath)

• Recommended Books:
  • Art of Less Doing 
  • 4 Hour Workweek by Tim Ferriss
  • Time Rich 
  • Deep Work by Cal Newport

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