Topics include the benefits of sodium bicarbonate for exercise performance, how to reset your circadian clock for better sleep, the science of icing sore muscles, and a discussion on the effectiveness of LifeWave patches for stimulating stem cells.
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Quick takeaways
Icing muscle damage can promote muscle regeneration by reducing inflammation at the injury site.
Adjusting temperature can help shift your body's internal clock and optimize sleep patterns.
Supplementing with sodium bicarbonate before exercise can enhance performance and endurance.
Deep dives
Icing Promotes Muscle Regeneration After Injury
A recent study conducted on rats has shown that applying ice to muscle damage may promote muscle regeneration. The researchers induced injury in the muscle fibers of the rats and then applied icing sessions three times a day. They found that icing reduced the accumulation of pro-inflammatory macrophages at the injury site, preventing the expansion of the injury. This discovery sheds light on why icing is beneficial for muscle recovery and highlights its potential to promote faster healing.
Using Temperature to Shift Circadian Rhythm
Light, food, and exercise are known to influence circadian rhythms, but temperature also plays a role. Adjusting the temperature can help shift your body's internal clock. If you want to wake up earlier, expose yourself to natural light, eat a protein-rich breakfast, and exercise in the morning. To sleep in later, expose yourself to light, eat later, and exercise later. Keeping your bedroom cool at around 60-65 degrees Fahrenheit can also optimize sleep.
Sodium Bicarbonate for Performance Enhancement
Sodium bicarbonate, commonly known as baking soda, has been shown to enhance performance and endurance in various types of exercise. Supplementing with sodium bicarbonate before exercise can help buffer excess hydrogen ions that accumulate during anaerobic exercise. Studies have demonstrated improved muscular endurance and increased time to exhaustion when using sodium bicarbonate. Splitting the dosage into smaller portions throughout the pre-exercise period can minimize gastric distress. It is a cost-effective and accessible performance-enhancing hack.
NAD Patches for Cellular Repair and Recovery
ION Layer has partnered with certified physicians and pharmacies to provide NAD patches for cellular repair and recovery. These patches offer a steady drip of NAD to the body, similar to an IV, but without the need for an IV. Users can apply the patch and go about their day, experiencing the benefits of enhanced cellular protection and repair. Listeners can get a $150 discount on the NAD patches by visiting IONLayer.com and using the code 'greenfield'.
Brain.fm: Music for Brainwave Entrainment
Brain.fm offers an app with thousands of hours of music in various genres designed to enhance brainwave patterns and improve focus, sleep, relaxation, and recovery. Their scientifically formulated patterns mimic specific brainwave states and help users achieve desired mental states. By using the app, individuals can leverage the power of music to optimize their brain function and overall well-being. To learn more and try Brain.fm, listeners can visit Brain.fm/Ben30 for a 30% discount using the code 'Ben30'.
Cheap baking soda hack for exercise performance: Sodium bicarbonate acts by attenuating the suppressive effects of acidosis on muscle contractility and elicits an ergogenic effect on muscular endurance, power, and velocity: Ergogenic Effects of Sodium Bicarbonate on Resistance Exercise: A Randomized, Double-Blind, Placebo-Controlled Study - take 0.3 g/kg body weight and you can split it into small doses in the 2 hrs. leading up to a workout (e.g. sipping on bicarb water)...13:27
How to get your body to sleep in later: Here’s a cool way to reset your circadian clock if you find yourself going to bed later than you want. Go and eat a solid breakfast in the morning rather than fasting or skipping breakfast (bonus points if you can include 30 to 40 g of protein, amino acids, or collagen with that meal). Early Time-Restricted Eating Advances Sleep In Late Sleepers: A Pilot Randomized Controlled Trial...33:49
Q: Robbie asks: I'd love for you to look into a company called "LifeWave." I've been into biohacking, nutrition, and fitness (and following you) for some time. I've never had anything make me feel this way. It's a patch that turns on GHK-cu peptide, which in turn stimulates stem cells. I'd like your opinion on the science behind it. He holds patents on the tech... 54:08
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