Unlocking Sleep: Biohacking Techniques for Better Rest

I recently went on a whirlwind tour of LA for my new book Boundless. Rather than a formal presentation or lecture, I instead did plenty of panels and Q&A's instead, and recorded them all for your listening and educational pleasure!   In the first part of this episode, you'll hear me on a panel with Dr. Darshan Shah of NextHealth, with whom I have collaborated on multiple podcasts, including:

- BGF: A Biohacking Clinic Straight From The Deck Of Star Trek, The Minimum Effective Dose Of Exercise, How Ben Greenfield Fasts, Increasing Mitochondrial Density & Much More!

- BGF: 12 Easy & Practical Ways To Upgrade Your Body & Brain (Ben Greenfield’s Live Talk From NextHealth In LA!)

- Forefront by NextHealth: "Optimizing Your Body Mind and Soul" with Ben Greenfield 

After the panel with Dr. Shah, in which we discussed sleep, habits, routines, rituals, longevity, biohacking, parenting, spirituality and much more, you'll hear the Q&A we recorded at that same event.   In the second part of this episode, you'll hear a separate Q&A recorded at the second book launch party at The Bungalow, in which we cover deep sleep, REM sleep, sex hacking, plant medicine and psychedelics, NAD best practices, sirtuins and a host of other interesting topics.   If you haven't yet purchased your copy of Boundless, you can grab it here. In this two part episode, you'll discover: Part 1: Panel and Q&A w/ Darshan Shah -Darshan and Ben discuss the process of writing Boundless...6:13

• "I wanted a book I wanted to read"
• Readwise app
• Originally 10 chapters on brain, body, spirit

-Tips on biohacking your sleep...10:00

• Apollo wearable
  • BGF podcast w/ Dr. David Rabin of Apollo
• Be aware of the circadian rhythm
• Natural "bio hacks" like walking on the beach barefoot
• JOOVV lights
• No blue lights at night
• Red light covering on the fridge light Ben mentions
• Temperature and noise
  • Chili Pad
  • Hot/cold contrast shower
  • Wear socks to bed
  • Side sleeping headphones
  • Bose sound canceling headphones
• Neck Nest pillow
• Gravity blanket to feel safe
• Sleep routine begins the moment you wake up

-Hints on personalizing your diet...17:15

• Book: Biochemical Individuality by Roger Williams
• Self-quantification is a reality for most people today
  • Genova
  • Cyrex
  • Viome
• Wahls Protocol
• BGF podcast w/ Paul Saladino on the Carnivore Diet
• Glucose monitor and HRV analysis device can give many key indicators
• Cold therapy in the morning was efficacious in managing blood glucose levels (spikes w/ coffee)
• 1,3-butanediol

-The importance of spiritual connectedness...28:06

• Spiritual disciplines is one of the most underemphasized elements of fitness
• BGF podcast on The Spiritual Disciplines
  • Fasting, fellowship w/ others, spirit of love toward others
• Christian Gratitude Journal

-How Ben helps mold the well-being of his two boys...31:34

• Have them join you in your routine
• Happy family dinners
• Love and logic philosophy (no forbidden fruits)
• Educate on the consequences of their decisions
• yourbrainonporn.com
• BGF podcast on unschooling
• Book: Unschooling to University by Judy Arnall

-How to fight EMF's and hidden toxins in an urban environment...37:00

• Calcium influx in the cell membrane
• DNA and protein damage
• Down regulation of NF-kB pathway (Fasting and ketosis upregulate NF-kB pathway)
• NAD and sirtuins help repair DNA

-Audience Q&A...40:37

• Biohacks to help heal a navicular stress fracture and continue to train
  • Pulse Centers
  • Altra minimalist shoe
  • BPC-157 peptide
  • Kion Flex
• How to help the circadian rhythm working bartenders hours
  • Become a napping superstar
  • NuCalm device
  • Circadia by Fisher Wallace
  • Reishi mushroom from Four Sigmatic
  • Mindfold sleep mask
  • Brain.fm app
  • 4-8 breathwork protocol
  • Yoga Nidra on YouTube
• How to stay mentally strong as challenges come in your professional life
  • Pray and meditate every day
  • Quarterly, 3-4 days of isolation, plant-medicine ceremony
  • Know how to manage stress
  • 40 minute timer, then 10 minute break
  • One day per week, one week per quarter off
  • Day One app
  • 5 Minute Journal
• Intermittent fasting for post-menopausal women
  • BGF podcast with Dr Jolene Brighten
• Is Ben Greenfield really a recording artist?

Part 2: Talk at The Bungalow in Santa Monica  -The 3 things that Ben uses at home every single day...1:02:33

• Photobiomodulation
  • JOOVV
  • Vielight
  • Walk in the sunshine
  • Book: Human Photosynthesis by Arturo Herrera
  • Book: Regenerate by Sayer Ji
  • Chaga mushroom is a great source of melanin
• Grounding and earthing
  • Earthing mat from Ultimate Longevity
  • BGF podcast w/ Clint Ober
  • Book: Earthing by Clint Ober
  • Earth Runners
• Hyperbaric Oxygen
  • BGF podcast on hyperbaric oxygen with Dr. Jason Sonners

-How to maximize deep sleep when everything else has failed...1:11:06

• Pay attention to core temperature
• Cold shower before bed
• Warm socks in bed actually cools the body
• Higher doses of CBD (300-600 mg)
• High dose of melatonin (Dr. John Lieurance of Advanced Biome Corp.)

-Long-term effects of psychedelics...1:15:50

• Serotonin imbalances, dopamine issues, etc.
• Quarterly journey on psychedelics
• Be aware of replenishment, and cautious with frequency of use
• Limited alcohol and meat consumption prior to use
• Socially acceptable, but overuse is a problem due to accessibility and lack of knowledge
• Be aware of the effects it will have on your body
• Pause meditation app

-Effectiveness of NAD...1:22:30

• Caveat: it increases methylation; use with a methyl donor
• Patch based is the most efficacious (expensive though)
• Fasting, consuming fermented foods
• Oral nicotinamide ribosome
• Sublingual and intranasal
• Alive by Nature NAD spray
• NAD must be accompanied w/ sirtuins for DNA repair to be effective

-Tips on improving fitful sleep...1:26:00

• Many people are hypoglycemic; early morning wakeups are indicative of this
• Low amounts of GABA
  • Passion flower extract
  • Valerian root extract
  • Lipocalm by Quicksilver
  • Kion Lean

-How to help with bladder issues at night...1:29:10

• Saw Palmetto Extract
• BGF podcast w/ Judson Brandeis
• Quinton hypertonic and isotonic formulas
• Melatonin decreases w/ age
• Quicksilver liposomal melatonin

-How to calculate proper protein absorption...1:32:10

• Most people can absorb a max of 40 grams of protein in one sitting
• On lower activity days, less protein and vice versa for higher activity

-How to lower A1C levels...

• Morning cold regimen
• Apple cider vinegar
• Ceylon cinnamon
• Kion Lean

-Up and coming peptides to watch...1:39:03

• BPC-157 and TB 500
• International Peptide Society
• Tailor Made Compounding
• BGF podcasts on peptides
  • Peptides Unveiled: The Best Peptide Stacks For Anti-Aging, Growth Hormone, Deep Sleep, Hair Loss, Enhanced Cognition & Much More!
  • The Peptides Podcast: Everything You Need To Know About Anti-Aging, Muscle Gain, Fat Loss & Recovery Peptides.
• Epithalon
• LGD (Ligandrol) for giardia
• Dr. Craig Koniver

-How to keep things hot in bed as you age...1:43:37

• Book: Multiorgasmic Man by Mantak Chia
• Book: Finding God Through Sex by David Deida
• Quarterly journey w/ plant medicines

Resources from this episode: - Rocky Roots Music - Beyond Training book - Victory Belt Publishing - The Traveler's Guitar - Greenmed Info website Episode sponsors: -Kion Clean Energy Bars: Satisfying, nutrient-dense, real-food energy bars with a delicious chocolate coconut flavor! BGF listeners receive a 10% discount when you use discount code: BGF10 -ButcherBox: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. For 2 lbs of 100% grass-fed beef and 2 lbs of pure bacon for FREE, PLUS $20 off your first box go to ButcherBox.com/BEN OR enter promo code BEN20 at checkout. -Gluten Guardian: Are you ready for upgraded digestion? Take your body to the ultimate edge of human potential and become biologically optimized with Gluten Guardian. Save an additional 10% off your entire order when you use discount code: GREENFIELD -Magic Spoon: A brand new company that has reimagined all your favorite childhood breakfast cereals. Low carb, keto-friendly, ZERO sugar, and tastes just like you remember. For free shipping on your order at Magic Spoon, use discount code: BENGREENFIELD Got a question for me about what I talked about in this episode? Leave a comment below and I'll reply!

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