I recently had a chance to speak to a wonderful crowd of personal wealth management experts at the Raymond James conference in Las Vegas. During my talk, I covered both basic and advanced tactics to enhance longevity, and the talk was also recorded for your listening pleasure here.

In this episode, you'll learn... -Clues from the animal kingdom about our own longevity...9:45

Lobster has high activity of the telomerase enzyme (prevents telomeres from shortening rapidly)
Naked mole rat have robust protein folding mechanisms
Hummingbird has extremely high metabolism; produces high amount of endogenous antioxidants which extends its life
Tortoise's internal organs do not degrade as rapidly as the rest of its body
The Immortal Jellyfish: Sinks to the bottom of the ocean when it dies and renews its life
Humans do not tap into their longevity potential due to their deleterious lifestyle

-The 12 characteristics of "Blue Zones" and how they relate to longevity...

Blue Zones by Dan Buettner
Air quality in your environment [17:15]
- We're bombarded with air pollution
- 150,000 cases of diabetes directly related to air pollution
- Allerair air filters
- Molekule (use code BEN)
- It's possible to begin reversing lung damage from smoking within 12 months
- Full spectrum antioxidants
- Taurine
Wild plants, herbs and spices [20:32]
- Hormesis: Things that are bad for you in large amounts can strengthen your body's stress resilience in small amounts
- Plants have built-in defense mechanisms
- Xenohormesis
- Book: The Plant Paradox by Dr. Steven Gundry
- Plants cause gut damage to those with existing gut damage (leaky gut, dysbiosis, etc.)
- Book: Eating on the Wild Side by Joe Robinson
Avoid processed food [24:45]
- Two ingredients commonly found on processed "healthy" food: vegetable oil and sugar
- Two things to track:
  - Glycemic variability w/ Dexcom G6
  - Inflammation
High amount of legumes [28:50]
- Rinsing and sprouting
- Legumes are a low glycemic index food
- Slow carbs
- A slice of bread can spike your sugar higher than a candy bar
Low level physical activity throughout the day [34:50]
- You don't see cross fit regimens in blue zones
- Gyms are a product of the post-industrial era
- Natural way to exercise is walking, chopping wood, outdoor activities
- Standing work station [link]
- Treadmill work station [link]
- Design your lifestyle so that the gym is an option, not a necessity
- Strenuous gym activity will not improve your longevity
Social engagement [38:25]
- Podcast: The Hidden Health Epidemic Nobody is Talking About
- It's impossible to simulate face to face interaction in a digital format
- Use the Internet as a means of facilitating F2F contact, not trying to simulate it (meetup.com)
Drink healthy forms of alcohol [40:55]
- Ben's cocktail: Gin or vodka, on the rocks, wedge of lemon and house bitters
- FitVine Wine (discount code greenfield10 for 10% off)
- Podcast: Todd White of Dry Farm Wines
- Alcohol is toxic, but while too much can be harmful, a little bit can be efficacious
Calorie restriction and fasting [44:15]
- Long time between meals, your body up regulates cellular autophagy (cleanup of cellular debris in your body)
- Intermittent fasting allows you to derive benefits of fasting without calorie restriction
- The Longevity Diet by Dr. Valter Longo
- Ben's fasting protocol:
  - Quarterly 5 day period of calorie restriction
  - Daily intermittent fast
  - Monthly: Dinner to dinner fast
Strong life purpose [48:05]
- Have a reason you exist, a mission statement, you can clearly articulate to yourself and others regardless of your circumstances
- My podcast with Mastin Kipp
- Claim Your Power: A 40-Day Journey to Dissolve the Hidden Blocks that Keep You Stuck and Finally Thrive in Your Unique Life's Purpose
- The Subtle Art of Not Giving a F*ck by Mark Manson
Low amounts of stress [50:40]
- Go for the low hanging fruit (natural stress relief) before using technology
- Our breath (prana) is a natural stress relief
- Box breathing
- Alternate nostril breathing
- 4-7-8 breathing
Spiritual discipline and belief in a higher power [53:12]
- Believe we're more than blobs floating through the air, seeing who can accumulate the most trophies
Physical intimacy [55:30]
- Nature doesn't want to keep organisms that aren't useful to its propagation
- Having sex regularly sends a message to Nature that you want to propagate the Earth

-Advanced biohacking practices people are using on top of those already mentioned...57:35

Hormesis via hyper oxygenation (hyperbaric chamber)
Hormesis via EWOT (exercise with oxygen therapy)
Thermogenesis
Cryotherapy chamber
Full spectrum infrared sauna (Clearlight)
UVA/UVB radiation
Rhodiola
Calorie restriction pneumatics
Stem cells
Peptides
Mitochondrial support
Telomeres
- Astragalus
- Trusii Hydrogen-rich water (enter code BEN at checkout and get 30% off)
- TA 65
- TAM 818 (link?)

-And much more... Resources mentioned:

- Book: The End of Alzheimer's by Dale Bredesen

- Book: Blue Zones by Dan Buettner

- Book: The Plant Paradox by Dr. Steven Gundry

- Book: Eating on the Wild Side by Joe Robinson

- Book: The Longevity Diet by Dr. Valter Longo

- My podcast with Mastin Kipp

- Book: Claim Your Power: A 40-Day Journey to Dissolve the Hidden Blocks that Keep You Stuck and Finally Thrive in Your Unique Life's Purpose

- Book: The Subtle Art of Not Giving a F*ck by Mark Manson

- Rhodiola

- Ketone esters

- Ben Greenfield's ultimate anti-aging smoothie

- BPC 157 and TB 500

- Thymus

- Epithalon

- TRU Niagen

- Pau d'arco bark tea

- Glutathione

- Fish oil

- Astragalus

- Trusii Hydrogen-rich water (enter code BEN at checkout and get 30% off)

- TA 65

- TAM 818

Episode Sponsors:

-Kion: My personal playground for new supplement formulations. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10.

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