I recently spoke at The Assemblage in New York City as part of my Boundless book launch tour. (See my calendar for more upcoming Boundless events in Los Angeles, and click here to purchase Boundless, which just launched this week and is already a Number 1 Amazon Bestseller in several categories!) Anyways...during my talk, I revealed my top tips, tricks, and biohacks for optimizing mind, body, and spirit—including everything from neurotransmitters to the blood-brain barrier to fat loss/muscle gain tips, a 20 minute Q&A, and much more—recorded it, and packaged it all together for today's podcast. In this episode, you'll discover: -The moment Ben Greenfield realized he was living a truly boundless life...6:45

Began as a bodybuilder, eventually sought a more holistic approach to health and fitness
Wrote Beyond Training for athletes who may be asking the same questions he grappled with
Boundless is a comprehensive guide to live the ultimate life - boundless energy, vitality, quality of life
Seek out natural "biohacks" before man-made tech
- Boundless body, mind, spirit, and environment
- The Kion logo represents the Body, Mind, Spirit elements
Being "boundless" means a joyful, adventurous, fulfilling life, a managed stress load, quality time w/ family

-How to have healthy neurotransmitters...18:15

Proper stimulation (watch caffeine intake)
N-acetylcysteine (NAC) to repair damaged neurons in the brain
Four building blocks (2 for neurotransmitters, 2 for myelin sheaths):

-Tips for a dynamic blood-brain barrier...21:27

Balanced exercise
Fish oil
Saturated fat can be problematic
Vagal nerve stimulation
Coffee and tea is good in small doses
Zona blood pressure device

-How breathwork will improve your life...24:32

4-8 breathing (4 in, 8 out) 3 minutes sleep latency
Alternating nostril breathing (cover left nostril and breathe in through your right nostril, then cover right nostril and exhale through your left nostril, in through left, out through right, repeat)
Box breathing (4 in, 4 hold, 4 out, 4 hold)
Holotropic breathing
BGF podcast w/ The Renegade Pharmacist
Hyperbaric therapy followed by breathwork

-Smart drugs and nootropics...30:53

Ben's not big on deprenyl, Adderall, modafinil
L-theanine
Nicotine gum (mix w/ methylene blue)
Slique Youngliving essential oil gum
Microdose CBD
Peptides
- Dihexa
- Semax
Apps
- n-back
- Brain.fm
40 Years of Zen
Peak Brain Institute
- Neurofeedback

-How to choose the diet that's right for you...35:16

Book: Biochemical Individuality by Roger Williams
Book: Blue Zones by Dan Buettner
Religious practices encourage fasting and caloric restriction
Intermittent fasting
Social element is important

-Proper food preparation...38:19

Pay attention to histamines
Strategene
Sardines, anchovies, mackerel are staples in the Greenfield home
Glycemic variability and inflammation are two important metrics to track for longevity
Dexcom G6
Cold thermogenesis is great for blood sugar regulation

-Cleaning your gut...41:50

3-day stool panel
Food allergy panel (Cyrex)
Colostrum, L Glutamine, Bone broth
Lignite (Dr. Zach Bush)
Have a constant mindset of detoxing
Activate parasympathetic nervous system before consuming food
Pay attention to ancestral food prep methods

-What telomere lengths have to do with the size of your muscles...

Article: Telomerase Activity Coevolves With Body Mass, Not Lifespan
Powerful, explosive movements are particularly efficacious
Bigger's not better
Ben's preferred workout:
- Super slow training 1x/week
- Blood flow restriction training

-The routine Ben does to stay lean throughout the year...49:15

Wake up in an intermittent fasted state
~16 hours for men, ~12 hours for women
Consume a small amount of caffeine (1-2 cups of coffee)
20 minutes fasted aerobic cardio

-Biohacking tools Ben uses...51:10

-Recovery tools and tactics...52:41

"I'm a bigger fan of biohacking for recovery than for performance"
A recovery stack Ben likes:
- Topical transdermal magnesium
- MarcPro
- Ice pack on top of it
Mid-day nap
- NuCalm device
- Brain.fm
- Norma Tec recovery boots
- Gravity blanket
- Neck Nest
- Biomat

-How to optimize your symmetry and beauty...57:37

Nasal breathing during hard exercise for facial symmetry and structure
OptiO2
Oil pulling
Eldoa training

-Boosting your immune system...1:00:23

-3 tips to eliminate non-native EMF from your environment...

Take a calcium channel blocker
Eat foods containing NAD and sirtuins
- Poultry
- Milk
- Yeast
- Fish like sardines and salmon
- Whole grains
Ketone salts and ketone esters to active NrF2
Filtering light
- Blue light blockers
- Iristech on monitors
- Light blocking tape or stickers
Ra Optics blue light blocking glasses (use for an hour in the morning too)

-The best nutrients for hormones and fertility...1:04:47

-The importance of having a life's purpose and expressing gratitude...1:06:28 -And much more... Resources mentioned in this episode:

- Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging

- BGF podcasts:

- Beyond Training by Ben Greenfield

- Zona blood pressure device

- Fisher Wallace Circadia (cranial electrical stimulation device)

- NuCalm device

- Soma breath course from Niraj Naik (the Renegade Pharmacist)

- International Peptide Society

- Book: Biochemical Individuality by Roger Williams

- 40 Years of Zen

- Peak Brain Institute

- Kaatsu bands

- LiveO2

- Strategene

- Vasper machine

- OptiO2

- Dexcom G6

- Ra Optics blue light blocking glasses

- Ketone salts and ketone esters

Episode sponsors:

-Kion Coffee: Carefully selected and roasted for taste, purity, high antioxidants and health. Ben Greenfield Fitness listeners, receive a 10% discount off your entire order when you use discount code: BGF10.

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

-X3 Bar: Grow muscle 3x faster than you can with free weights! The X3 Bar will change the way you train forever. Get a $50 discount off your X3 bar when you use discount code: BEN

-Water and Wellness: The best solution for clean and safe drinking water. Water and Wellness also offers an amazing line of essential water additives such as Quinton Marine plasma which contain over 78 trace minerals and elements from the ocean to help restore your biological-terrain. Get 15% off your order when you use discount code: GREENFIELD

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