My Latest Sleep Biohacks, Habits, Routines, Rituals, Longevity Tips, Parenting Strategies, Spiritual Disciplines & More!
Boundless Life
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Optimizing Sleep and Nighttime Wellness
This chapter explores effective strategies to enhance sleep quality by addressing factors such as nighttime awakenings and the role of nutrition. It also covers methods to reduce nighttime urination and improve protein absorption, along with herbal and supplement recommendations tailored for better rest.
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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:
- 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
- Apollo wearable
- 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
- Book: Biochemical Individuality by Roger Williams
- Self-quantification is a reality for most people today
- 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
- 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
- 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
- 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
- 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
- Is Ben Greenfield really a recording artist?
- 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
- 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.)
- 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
- 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
- Many people are hypoglycemic; early morning wakeups are indicative of this
- Low amounts of GABA
- Saw Palmetto Extract
- BGF podcast w/ Judson Brandeis
- Quinton hypertonic and isotonic formulas
- Melatonin decreases w/ age
- Quicksilver liposomal melatonin
- 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
- Morning cold regimen
- Apple cider vinegar
- Ceylon cinnamon
- Kion Lean
- BPC-157 and TB 500
- International Peptide Society
- Tailor Made Compounding
- BGF podcasts on peptides
- Epithalon
- LGD (Ligandrol) for giardia
- Dr. Craig Koniver
- Book: Multiorgasmic Man by Mantak Chia
- Book: Finding God Through Sex by David Deida
- Quarterly journey w/ plant medicines
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