Have a question you'd like Ben to answer on the podcast? Click here, or use the 'contact' button in the free Ben Greenfield Fitness app. Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness! News Flashes...17:16 Follow Ben on Twitter From The Sleeping Beauty diet to The Tapeworm Diet…this is an awesome history of fad diets (that will likely never stop coming!): A Brief History of Ridiculous Fad Diets. Someone should write a book called “The Sunshine Diet”: Could sunlight combat metabolic syndrome? - Testing the refrigerator light.  Here’s how to upgrade your whey protein -  add essential amino acids and creatine for enhanced absorption (in past I’ve said always take EAA’s on empty stomach, but now changing my mind if goal is maximal protein synthesis of protein you eat it with): This combination of protein, free essential amino acids and creatine works better than whey.  Mmm…the new “toddler milk”...powdered milk, corn syrup, and vegetable oil - would YOU feed this to YOUR toddler? The Ominous Rise of Toddler Milk.  Yeah, I thought this was a joke at first too, but I’ll bet feeding your children their vegetables via an ice cream delivery mechanism will actually be a pretty successful business: Veggies hidden in every bite.  Resources mentioned: The WildHealth Podcast for up to date coronavirus info BenGreenfieldFitness.com/virusQA Plant-A-Seed Day Lief self-quantification device (code GREENFIELD for 20% off their first month of subscription or full purchase of the device) The Sprout Book Boundless by Ben Greenfield  Lucy Nicotine Gum (code BEN10) Book: The Sunshine Diet Kion Creatine Kaatsu training device (use code BEN for a 5% discount) Biomat Greenfield Naturals structured water filter (use code BEN15 for a 15% discount) Special Announcements... Click here for the full written transcript of this podcast episode. Ben Greenfield's new book “Boundless” is now available! Click here to order your copy. Check out Ben on Instagram for epic posts and photos about his morning, day and evening routines, recipes, and much more! Follow Ben on Twitter for daily news flashes and the latest health, fitness, and anti-aging research. Join Ben's Facebook page for conversations with listeners and even more useful information, posts, and support! Here's where Ben is speaking and traveling around the world coming soon: April 4 - 6, 2020: Wild Health Virtual Summit. An event at the Kentucky Castle designed for physicians to teach and promote genomics-based precision medicine. Open to the general public. Register here. July 14-16, 2020: Paleo f(x) – Austin, TX. Join me and dozens of health and fitness experts to discover the latest breakthroughs in epigenetics, biohacking, Keto, AIP, nootropics, blood testing, strength conditioning, sleep, stress and much more. Try out delicious new foods, discover new workouts, and even try new gadgets in the biohacking lab. Register here. View Ben's Calendar Here This podcast is brought to you by: -Organifi Gold: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20. -Kion Aminos: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Get 20% off your order of Kion Aminos, and everything at the Kion site when you use discount code: “BGF20” -Comrad Socks: Seriously comfortable compression socks designed to support your every move. Receive 20% off your Comrad purchase when you use discount code: BEN20 -kApex: kApex breaks down the fats you eat into fatty acids, which allows you to increase the fatty acid oxidation inside your mitochondria both in your muscle and liver. Get 10% off your order when you use coupon code: GREENFIELD10 Listener Q&A: Blood Flow Restriction Combined With Super Slow Training...41:23 Matt asks: Can you combine blood flow restriction training with the Body by Science training protocol by Dr. Doug McGuff? In my response, I recommend: BFR Bands Kaatsu training device (use code BEN for a 5% discount). Body by Science by Doug McGuff My podcast with Doug McGuff The Effects of a 7-Week Practical Blood Flow Restriction Program on Well-Trained Collegiate Athletes How To Drink Structured Water...53:10 Jim asks: I want to upgrade my air and water environment while I remodel my home and am wondering if you think it's worth the money to install a structured water filter. Do you have any resources on structured water by way of peer-reviewed articles? In my response, I recommend: Greenfield Naturals structured water filter (use code BEN15 for a 15% discount) My podcast with my father, Gary Greenfield My podcast with Thomas Cowan on "The Heart Is Not A Pump" Book "Human Heart, Cosmic Heart" Article "The Heart Is Not A Pump" My interview with Dr. Gerald Pollack Gerald Pollack's book “The Fourth Phase of Water: Beyond Solid, Liquid and Vapor” Gerald Pollack's TEDxTalk. PLOS ONE article "Life Depends Upon Two Kinds of Water" Mae-Wan Ho's book "Living Rainbow H2O" Mae-Wan Ho's article in Water Journal "Large Supramolecular Water Clusters Caught on Camera - A Review" The Widespread Properties of EZ Water - A chapter in the book "The Origin And The Special Role Of Coherent Water In Living Systems" Annual Conference of the Biology, Chemistry, and Physics of Water Chronobiology of Trees and the Fourth Phase of Water CymaScope Imaging and Analysis of Cancer Cell and Healthy Cell Sonic Signatures in Water Some recent independent experiments confirming Dr. Pollack's groundbreaking work: Dynamics of formation of the Exclusion Zone near hydrophilic surfaces Lorentz force in water: Evidence that hydronium cyclotron resonance enhances polymorphism Odd properties of water and ice explained: Water exists as two different liquids Water clusters: Untangling the mysteries of the liquid, one molecule at a time Physicists Just Discovered a Second State of Liquid Water Scientists Find That Water Might Exist in a Whole New State Water forms 'spine of hydration' around DNA, group finds How Infrared Sauna Blankets Work...1:06:52  Kristina asks: I'm curious about these infrared sauna blankets I've seen. I'm a big fan of infrared sauna but finding a spa and getting the treatment I need is very time consuming, not to mention expensive. I thought perhaps one of these infrared sauna blankets might give some of the benefits of sauna therapy without having to invest in an actual sauna? What are your thoughts? In my response, I recommend: Higher Dose Infrared Sauna Blankets My video about how to turn a Biomat into a home sauna Branch Basics spray A Hot Bath Has Benefits Similar to Exercise Featured Review  <span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span><span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span><span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span><span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span><span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span><span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span>See omnystudio.com/listener for privacy information.

The author of the New York Times bestselling Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life, previous podcast guest on the episodes: The Surprising Facts About What Bread Does To Your Brain (And What You Can Do About It) and also Why A High-Fat, Ketogenic Diet Chock Full Of Saturated Fat, Coconut Oil & Butter Could Be Destroying Your Brain (& What To Do About It) is back! His name is Max Lugavere and his new book The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary features a lifestyle program for resetting your brain and body to its “factory settings,” to help fight fatigue, anxiety, and depression and to optimize cognitive health for a longer and healthier life. In The Genius Life, Max expands the Genius Foods plan, which focused on nutrition and how it affects brain health, and expands it to encompass a full lifestyle protocol. We know now that the health of our brains—including our cognitive function and emotional wellness—depend on the health of our gut, endocrine, cardiac and nervous systems as there is a constant feedback loop between all systems. Drawing on globe-spanning research into circadian biology, psychology, dementia prevention, cognitive optimization, and exercise physiology, The Genius Life shows how to integrate healthy choices in all aspects of our daily routines: eating, exercising, sleeping, detoxing, and more to create a healthy foundation for optimal cognitive health and performance. Among Max’s groundbreaking findings, you will discover: · A trick that gives you the equivalent of a “marathon” workout, in 10 minutes · How to get the benefits of an extra 1-2 servings of veggies daily without eating them · The hidden chemicals in your home that could be making you fat and sick · How to boost melatonin levels by up to 58% for deeper sleep without supplements Max is a filmmaker, health and science journalist and author. He is also the host of the #1 iTunes health podcast The Genius Life. Lugavere appears regularly on the Dr. Oz Show, the Rachael Ray Show, and The Doctors. He has contributed to Medscape, Vice, Fast Company, CNN, and the Daily Beast, has been featured on NBC Nightly News, The Today Show, and in The New York Times and People Magazine. He is an internationally sought-after speaker and has given talks at South by Southwest, TEDx, the New York Academy of Sciences, the Biohacker Summit in Stockholm, Sweden, and many others... During our discussion, you'll discover: -Just how bad is bread?...8:08 It's one of humanity's oldest and most revered processed foods Max's views have softened slightly over the years Grains can serve a functional purpose Glycogen storage Help to power through resistance training Not as toxic as made out to be, but not the most ideal option available Changed views on brown rice Preparation methods are important Avoid GMO forms of GMO foods No such thing as a one size fits all diet, nor an exercise regimen Increased carbs in the diet may lead to increased strength (performance enhancing tool) -How Max's views on MDMA have evolved over the years...19:45 Being used to treat PTSD; given "breakthrough drug" status by the FDA Being used to treat alcoholism, autism Chronically dangerous to the brain; imbalance in neurotransmitters Serotonin is modulated w/ MDMA Acute doses are limited in potential harm; benefits outweigh the risks Psilocybin can reduce activity in default mode network in the brain Can damage mitochondria when consumed in large amounts Increase Omega 3 fatty acids Vitamin D levels Supplement w/ liposomal glutathione (code: BENGREENFIELD10) Dr. John Lieurance's glutathione/antioxidant suppositories (code: BEN) -Max's overall goal in writing The Genius Life...29:00 The goal was to help people identify diseases such as dementia or cancer years or decades before they manifest physically Genius Foods was to identify which foods affect the brain We're essentially in "The Hunger Games" books Sedentary, addicted to devices, rampant stress, circadian rhythms are out of sync The default state of any organism is health; our society is anything but healthy Max's mom developed dementia at a young age; was eventually diagnosed w/ pancreatic cancer Conditions don't develop overnight Prevention is not discussed by and large in mainstream medicine Cachexia: extreme muscle wasting Certain cancers are hormonally related Book: Eat To Beat Disease by William Li -Fish consumption and optimizing brain health...46:00 Fear of consuming mercury w/ fish is overblown; the benefits outweigh the risks Selenium: mercury ratio in fish is key People who eat more fish have better health; protection against Alzheimers Women who eat more fish have smarter kids Oily fish (wild salmon, mackerel, sardines) are preferable Lifestyle considerations: Sauna (code: BEN) w/ dry brush or Myobuddy Coffee enema Frequent movement Activated charcoal -Healthy detoxification...51:26 The 3 P's of health detoxification: peeing, pooping, perspiring Glycine can upregulate autophagy Quercetin Chamomile extract Article: Role of the Microbiome as the First Metal Detoxification Mechanism -Why Max advocates increasing protein intake...55:45 Confusing mechanism w/ outcomes The benefits outweigh the risks Calorie restriction is how to enhance longevity Reasons to increase protein: In old age, double the allowance helps maintain muscle mass Inverse relationship between increased protein and amyloid plaque More protein = less carbs and fat Protein leverage hypothesis: hunger mechanisms are leveraged by need for essential amino acids Protein is the most satiating of the macronutrients; metabolic advantage Very nutrient-dense foods Having more muscle mass is crucial for longevity Ensure protein you consume is buffered w/ collagen or the amino acids contained therein Book: The Switch by James Clement BGF podcast w/ Wild Health MD Supplement w/ magnesium -Max's big wins regarding biohacking, food prep, etc...1:05:08 Drink clean water Reverse osmosis water filter (code: GREENFIELD) Total dissolved solids meter Add minerals into the reverse-osmosis water Quinton hypertonic minerals (code: GREENFIELD10) Time spent in nature 30 minutes of sunlight in the morning Suprachiasmatic nucleus controls circadian rhythms 20 minutes in nature can reduce cortisol levels Staying active 2 minutes of activity for every 30 minutes sedentary can reset the blood flow to the brain Fascia is a piezoelectric tissue Foam roller, deep tissue work can be mildly addicting -Max's favorite workout regimens...1:13:45 Resistance and strength training Cut back on carbs, lost efficacy in strength training Not a fan of steady-state cardio; lots of NEAT throughout the day Staying active boosts lymph fluids Keep protein intake up: 1.6 g/kg of lean mass High intensity repeat training Joe Rogan podcast w/ Pavel Tsatsouline You can have a great body w/out obsessing over fitness Be more present with your food; distractions while eating can increase calorie consumption -And much more! Resources from this episode: - BGF podcasts w/ Max Lugavere: The Surprising Facts About What Bread Does To Your Brain (And What You Can Do About It) Why A High-Fat, Ketogenic Diet Chock Full Of Saturated Fat, Coconut Oil & Butter Could Be Destroying Your Brain (& What To Do About It). - The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary - Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life - Gluten intolerance and glyphosate link - Dr. John Lieurance's glutathione/antioxidant suppositories (use code BEN at checkout for a 5% discount) - Role of the Microbiome as the First Metal Detoxification Mechanism - Book: Eat To Beat Disease by William Li - BGF podcast w/ Dr. William Li - BGF podcast w/ Wild Health MD - Book: The Switch by James Clement - Total Dissolved Solids meter - Quinton hypertonic minerals (use code GREENFIELD10) Episode sponsors: -Kion Creatine: You can grab your own Kion Creatine now at getkion.com and save 20% off your first order with discount code: BGF20 -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive my brand new book, Boundless absolutely free! -Beekeeper's Naturals: A wellness company specializing in innovative nutraceuticals made from healing hive compounds and plant-based ingredients. Get 15% off your order when you use discount code: BEN -Organifi Glow: A plant-based beverage that helps support the body’s natural ability to produce collagen, smooth fine lines and wrinkles, and protect the skin from sun exposure and toxins. Receive a 20% discount on your entire order when you use discount code: "BENG20" Do you have questions, thoughts or feedback for Max or me? Leave your comments below and one of us will reply!See omnystudio.com/listener for privacy information.

On my recent whirlwind media and Boundless book tour of India, I hosted, along with my friends Jag Chima and Kris Gethin, a massive biohacking Q&A and panel in New Delhi. We covered an enormously wide range of topics, including: How to have energy at your beck and call, all day long... Hidden environmental killers and how to hack your environment to remove them... Ben and Kris' latest updated sleep and jet lag tips... Eating for anti-aging and longevity... How to lose fat faster... And much more! Jag Chima, born in England UK, is an entrepreneur, investor, visionary, health and fitness enthusiast and philanthropist with business interests that include Real Estate, Construction, Finance, Lifestyle, Health & Fitness. Jag is the founder of The London Group, a diversified conglomerate with extensive operations in UK, India and other parts of the world. The London Group is comprised of companies in Property Consultancy, Property development, Estate Agents, Lifestyle brands, Fitness Education, Talent Management and Health Clubs. Jag has carved a niche for himself as a passionate and astute professional, with experience which started in 1998. He has also been featured on many media platforms which include BBC News Asia, BBC Asian Network, MATV. Jag is a sought after speaker and strategic advisor on business affairs. Jag believes in facing fears and taking on challenges for growth and personal development. Jag recently completed a triathlon and also a 1450 km Cycle ride from Delhi to Mumbai. He is a proud supporter of The Unique Home for Girls in Jalandhar India. The Unique Home for Girls is a home for unwanted, abandoned girls in Punjab, India. Originally from Wales, Kris Gethin has established himself as one of the most versatile fitness entrepreneurs in the industry. Before founding Kaged Muscle, Kris competed as a lifetime natural pro bodybuilder, placing as high as second place in the Natural World Championships. As a personal trainer, his clients have included Bollywood celebrities, billionaire businessmen, and champion athletes. In between training clients, he has certified more than 800 personal trainers. Somehow, this tireless innovator found time to co-found a health club franchise called Kris Gethin Gyms. He has shared his extensive knowledge through books, newsletters, videos, and podcasts. Now, he’s moved into the nutrition sector with Kaged Muscle, a company dedicated to creating cutting-edge, ultra-premium sports nutrition supplements for athletes of all types. All of Kris’s pursuits are consistent with his mission of helping others reach their health and fitness goals. In this episode, you'll discover: -Ben discusses the motivation behind writing Boundless...8:30 It's about energy; it's what's lacking in most people Combine ancestral medicine w/ modern science We can tap into more energy than we're capable of currently 3 angles: Optimize the mind, body, spirit Book: Blue Zones by Dan Buettner Have a personal mission statement Click here for international delivery of Boundless -Kris Gethin's thoughts on being "boundless"...15:38 We all struggle to work our "soul" muscles A long-term investment to gain a long-term return Blue Zone in South India until 1950's; westernized culture has changed it DNA hasn't changed; surroundings have changed Eat the cake before the icing; optimize your environment before pursuing biohacks -The missing link in optimizing sleep...19:02 Basic concepts: Light, Temperature, Silence Light: Circadian rhythm begins when the sun comes up Minimal amounts of natural light will affect your sleep Human charger simulates sunlight in the ears Photobiomodulation (code: GREENFIELD) Replace LED bulbs w/ incandescent bulbs Iris software Expose to as little blue light in the evening as possible RA Optics blue light blocking glasses (code: BEN10) Red incandescent bulbs Temperature: Cold shower before going to bed Wearing socks help regulate body temperature in bed Silence: Put phone in airplane mode Sleep Stream app Pink noise while falling asleep Sleep Phones - headphones for sleeping on your side (code: GREENFIELD) Safety: Don't associate the bed w/ work Gravity blanket Be aware of evolutionary mismatches Dopamine fix while scrolling through social media Cortisol levels increase, affects sleep Morning and evening routines: No devices before bed, nor first thing in the morning Meditation - helps w/ falling asleep indirectly Make the phone as boring as possible in the evening iPhone red light trick (youtube video) Diet considerations: Fast for one hour before bed, and in the morning Kris advocates for increasing fats and reducing complex carbs throughout the day Ben recommends restricts carbs throughout the day and a carb refeed in the evening Nut butter mixed w/ raw honey and sea salt helps sleep quality while fasting Ben's homemade jello (rich in glycine) Gelatin Hot water Coconut oil or kefir as a base Stevia Other hacks and tips: WiFi kill switch Oura ring Whoop (code: BEN) Apollo wearable Silent Mode eye mask Mind Fold eye mask NuCalm (code: BEN500) Defender Shield phone covers Digital wall timer to control the WiFi router power Faraday blankets and clothing Qi, BluShield, Somavedic, WiFi scramblers Breath to control physiology Alternate nostril breathing Box breathing 4-8 breathing (4 count in, 8 count out) Breathe out for a longer period of time than breathing in Relaxator -Why sitting for long periods of time is the death-knell to a healthy life...59:15 Sitting is associated w/ shortened hip flexors Poor glute activation contributes to lower back pain Non Exercise Activity Thermogenesis (NEAT) Number of calories burned doing small movements Far outweighs calories burned w/ exercise Ben does 15k steps in addition to working out Drop in bone density related to sitting vs. squatting while eating, defecating, etc. -Chronological vs. biological ages and extending your longevity...1:02:30 Kris' chronological age is 45; biological age is 38 Optimized sleep has reduced biological age Low level activity: Treadmill at the desk (code: BEN10) Air squats on the plane Kettlebell swings Hex bar (deadlift weight is correlated to longevity) Brachiation (hanging) pull-up bar Spectra Cell telomere analysis DNA methylation clock Ben's 3 longevity tips: Fasting Intermittent fasting (12-16 hours each night and morning) 24 hour dinner to dinner fast 1-2x per month Eat 40% of normal calorie consumption for 5 days (Valter Longo) Peptides International Peptide Society Tesamorelin Epithalon DNA and cellular repair mechanisms NAD supplement Sirtuins must be present Major causes of aging faster than the actual age Loss of purpose or meaning for one's life Working out too much Not present with the activities in your daily life -Food choices and anti-aging...1:20:30 Glycemic variability and inflammation are the two biggest factors Ceylon cinnamon Apple cider vinegar Cocktail w/ bitters, spices affects glucose response Rancid, processed vegetable oils are the biggest culprits You can burn off sugar, not so w/ vegetable oils Dr. James DiNicolantonio Glycine can protect cells from vegetable oils Spirulina (code: BEN) Lactose intolerance can be confused w/ a damaged gut BGF podcast with Dr. Zach Bush  Ion Biome supplement SEED probiotic (code: BEN15) Slow vs. fast food preparation (fermentation) Be wary of things like kombucha which may raise blood sugar levels 5 minutes of cold therapy in the morning is Ben's best tactic for regulating glycemic variability Kion Lean -The benefits of fasting...1:39:54 Enhances cellular autophagy Glycemic variability lower Fasting is not the same as calorie restriction (intermittent fasting) Fasting is a spiritual and personal discipline Autophagy: The cleanup of metabolic waste products in the cell Grazing throughout the day isn't efficacious Countdown app -Benefits of nasal breathing...1:54:00 You breathe through the diaphragm Increased Co2 Release of cortisol Mouth taping -Where to start with health optimization...1:56:22 Book: The Body Electric by Robert Becker Calcium can affect the electro chemical balance Magnesium supplement Think of the body as a battery: Grounding and earthing Grounding mats, shoes (code: BENG10) BGF podcast w/ Clint Ober Sunlight, photons of light charges the body Human body can photosynthesize Cold exposure regularly Water and salt Coconut water is a great hydrating fluid -Core bracing while lifting...2:03:15 Essentially a breathing exercise Foundation Training (Dr. Eric Goodman) -Reversing damage from blue light...2:05:00 BPC-157 (code: BEN) Visomitin Astaxanthin Macu Gold Plus -Stopping autoimmune disease...2:06:45 Gut and inflammation are the most common factors Breathwork, limit vegetable oils, etc. Heal the gut Kion Colostrum Bone broth (code: GREENFIELD) -Ben's thoughts on veganism and vegetarianism...2:10:15 Source of the animal is often problematic; proper preparation Excess consumption of meat products The human body needs omega 3 fatty acids, creatine, taurine, Vitamin B12, that are difficult to obtain on plant-based diet Eat in a parasympathetic state, with gratitude, spiritual discipline Resources mentioned: - Boundless book - Health Kik Episode sponsors: -Kion Creatine: You can grab your own Kion Creatine now at getkion.com and save 20% off your first order with discount code: BGF20 -Organifi Red Juice: Enjoy all the benefits of the 11 superfoods and their micronutrients that help increase resting metabolism, support cardiovascular health, and remove toxins to turn back the hands of time! Receive a 20% discount on your entire order when you use discount code: "BENG20" -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive a gift card up to $20 when you begin a new membership using my link. -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 Have a question or comment related to today's podcast? Drop a comment below, and I'll reply!See omnystudio.com/listener for privacy information.

In last week's post entitled "Three Little Known, Unconventional Antiviral Approaches For Boosting Your Immune System", I laid out a fully comprehensive, novel, and alternative health strategy to tackle health issues related to viruses and immune system enhancement—strategies that often go beyond simple pharmaceutical pill-popping or conventional medicine (similar to my previous posts on issues I've personally dealt with in the past, such as MRSA, and Giardia). In that article, I dove into natural ways I've been strengthening my immune system for my hefty amount of airline travel, even in the face of recent viral outbreaks that have made me have to be even more careful and thorough in my approach. Two friends of mine, Dr. Matthew Cook and Dr. Matthew Dawson, are true experts in the realms of functional and precision medicine, and both were kind enough to offer me their advice when it comes to boosting immunity and fighting viruses. I've included their audio in this podcast for your listening and learning pleasure. My first guest, Dr. Matthew Cook, has been on the following podcasts: Killing Mold & Mycotoxins For Good, The Craziest IVs You Can Get For Energy, Fixing Knees & Back Without Surgery & Much More. Immortal Cells, Biohacking Pain, Killing Lyme, Stem Cell Confusion, How Ketamine Works & Much More What You Didn’t Know About CBD & THC, Fixing Lyme Disease, The Full Body Blood Change Reboot, Peptides 101, Hyperthermia & Much More Dr. Cook founded BioReset Medical Corporation and, as acting President, operates a regenerative and pain medicine practice that offers leading-edge non-surgical solutions in orthopedic medicine, sports medicine, regenerative pain medicine, and stem cell medicine. He is a board-certified anesthesiologist with over 20 years of experience in medical practice. Currently, Dr. Cook is president of California Anesthesia and medical director of the National Surgery Center, Los Gatos, CA. In addition, he sits on the scientific advisory board of several high profile medical companies including BM Doc, FREmedica & Vasper Systems. Dr. Cook’s early career as an anesthesiologist and medical director of an outpatient surgery center that specializes in sports medicine and orthopedic procedures provided invaluable training in the skills that are needed to become a leader in the emerging fields of musculoskeletal ultrasound imaging, nerve hydrodissection, and stem cell medicine. My second pair of guests, Dr's Matt Dawson and Michael Mallin of WildHealthMD, have been on the following podcasts: How To Use Precision Medicine To Enhance Athletic Performance, Defy Aging, Balance Hormones, Fix The Heart & Much More. Why Your DNA Is Worthless (& What You Need To Focus On Instead) CBD & Cannabis Special Episode: How CBD Affects Hormones, Fat Loss, Athletic Performance, Sleep, Recovery & Much More Dr. Matt Dawson is a precision medicine physician in Lexington, KY, co-host of the Wild Health Podcast, and has been obsessed with performance optimization as long as he can remember. He received scholarships to play two sports in college even with “minimal talent” because of his voracious reading and implementation of any fitness or nutritional techniques that would give him an edge. Dr. Dawson continued that obsession in medical school, and as a physician, he has won national awards for education, innovation, and leadership. He has lectured in over 20 countries and trained thousands of other physicians through live lectures, online education, two textbooks, and an educational app. Dr. Dawson combines his training in genomics and functional medicine to give personalized, precise medical guidance. His obsession with performance optimization has morphed from, initially athletic, to now mental performance and longevity. Whether it's a professional athlete or a grandparent optimizing their mental clarity and mobility to keep up with their grandkids, Dr. Dawson is passionate about helping everyone perform at their absolute peak. Dr. Mike Mallin is a physician in Bend, OR who is obsessed with health performance and precision medicine and is co-founder of the Wild Health Podcast. He completed medical school in South Carolina and trained in Emergency Medicine in Salt Lake City, UT where he competed in several ultramarathons and found his love for the mountains and performance. Mike currently practices in Bend, OR and Lexington, KY in his precision medicine clinics. He is also co-founder of the Ultrasound Podcast, an educational podcast that has taught thousands of physicians all over the world how to use ultrasound. During this podcast, you'll discover: Part 1 w/ Dr. Matt Cook of BioReset Medical (Begins at 5:25) -Dr. Cook's history w/ virology...7:10 Studied feline immunodeficiency virus, a model for HIV Anesthesiologist w/ an interesting approach to pain management Began to successfully treat patients w/ complex illnesses Many patients have viral infections, chronic illnesses w/ a viral overlight -A brief history of viral epidemics..9:08 Influenza pandemic from 1918-1920 (Spanish flu) infected over 500 million people worldwide; 17-50 million people died Fear of affecting morale of WWI soldiers; publicity was censored in Germany, U.S., U.K. The virus created an extreme inflammatory response Young people were especially susceptible SARS and MERS occurred more recently Both respiratory viruses Mortality rate from SARS was 9.6%; MERS was 34.4% Current mortality rate of COVID-19 is unclear right now Pattern of viral infections that create an exaggerated response, particularly in the lungs 3 categories of patients: 80% will get the virus and recover w/ no complications Patients w/ preexisting conditions are at greater risk Healthy patients get a viral infection, have an overreactive immune response -What is a "coronavirus?"...15:00 Viruses are extremely small Cold climates are ideal for viruses; they are very rare in tropical climates How are viruses transmitted? Respiratory droplets and other bodily fluids Stringent approach to maintaining cleanliness for prevention and treatment Pneumonia, fever, cough, shortness of breath; affects both lungs Symptoms can be in GI tract, low white blood cell counts Most common symptoms: fever, dry cough, tiredness; often there are no symptoms Most common complication is pneumonia Best practices for avoiding the virus: Avoid traveling to infected places Careful hand washing Avoid touching T zones Avoid crowded areas Keep your living area clean Majority of cases are relatively mild Small number can have complex problems Common symptoms: Fever Coughing Muscle pain Confusion Shortness of breath -What is the cytokine storm?...22:30 Primary target is the respiratory system Virus can't replicate itself w/out getting into a cell Body responds by making chemical messengers to create inflammatory response to fight the virus Inflammatory process is out of control; doesn't take effect -Immunology 101...25:30 Best known inflammatory cytokine is tumor necrosis factor A (TNF-A) Turns on other cytokines, promote an exaggerated inflammatory response Factors that drive the cytokine storm: Nuclear factor kappa beta (nuclear factor kappa bad) Block nuclear factor kappa beta, turn on NrF2 (helps modulate inflammatory response to a stress) Status of testing: Quest diagnostics will offer a test for the current viral outbreak Gates Foundation working on an at-home test How to treat influenza: Hand-washing is one of the greatest medical concepts of our time Patients w/ mild illnesses can self-quarantine -Treatment options for viruses...33:45 Most important factor is containment Improve your hygiene A great job done w/ the 80% of mild cases gives hope that it will be beat Steroids have done more harm than good in the past Be aware of anti-viral medications Remdisivir Kelapra Antioxidants: NAC (antiviral effects) Vitamin C Glycyrrhizin Plant-derived antioxidants w/ antiviral effects Upregulate NrF2 Ozone therapy may be an activator -A functional medicine approach to wellness...40:18 Plato: "The part can never be well unless the whole is well" Systems approach is the best way to optimize immune system Immune system is centered in the gut Problems come with age because diversity in microbiome goes down SIBO leads to leaky gut Difficulties in fighting chronic illness is due to multiple systems in the body dysfunctioning Increasing overall wellness provides the best defense against viruses Effective supplements for immune system wellness: Vitamin C administered intravenously Vitamin D (pro-survival molecule) helps dampen chronic reactions Curcumin and quercetin has been found to inhibit kappa b Probiotics may balance the GI tract X-Viromin Apex Energetics Life Extensions Zinc Lozenges Quercetin Vitamin C combo Vitamin A helpful to immune system, Vitamin D offsets some of the toxicity (cod liver oil) Quicksilver "The One" Lauricidin Apex Energetics Turmero NAD Gold from Quicksilver Royal jelly Raw honey Oleuropein (derivative of olive leaf) -About ozone therapy...1:06:35 Used by naturopaths and more and more doctors Nikola Tesla patented first ozone generator in 1896 Ozone has antiviral, anti fungal, antiparasitic effects Stimulates NrF2 Decreases cytokines Ozone is an oxidative therapy (helpful used w/ anti-oxidative treatments) Ozone can oxidize sulfhydryl groups on the virus (may block ability of the virus to get into the cell) "Oxidative preconditioning" Pretreatment w/ ozone could be beneficial before exposure to a chronic infection How is it administered: Ozone generator Ozone enema Sauna treatment Mix w/ blood, reinsert into body Ozone dialysis Proponents of ozone therapy: Dr. Frank Schallenberger, world's foremost authority on ozone therapy Dr. Johann Lahodny (high dose ozone therapy) Dr. Robert Rowen Longevity ozone generators -How exosomes affect the immune system...1:28:30 Exosomes are the secretion of stem cells The person who invented the term "stem cell" changed it to "medicinal signaling cell" Exosomes have TGF beta Patients w/ COPD have had exosome treatments Can be administered via IV or nebulizer Trial: Stem cells grown in a lab given to patients with the current virus Part 2 w/ Drs. Dawson and Mallin of Wild Health (Begins at 1:48:12) -What we know about COVID-19 at the time of recording (12 March 2020)...1:50:00 COVID-19 is the illness not the virus (SARS 2) COVID-2 is the virus "Coronavirus" is a family of viruses Lower respiratory health is affected Virus is spread w/out feeling symptoms Johns Hopkins Coronavirus Resource Center Case fatality rate reported as 3.4%; varies by country Transmissibility rate is the number of people you'll infect on average (2.2 currently) Worse on the elderly, mild on children The data is changing by the hour -How COVID-19 compares with pandemics from the past...1:53:47 2009 H1N1 infected 25% of global population 1918 Spanish flu infected 1/3 of the pop. Mortality rate of COVID-19 is 3.4% currently; predicted to be lower H1N1 was very low Spanish flu was the highest mortality rate on record COVID-19 has a higher mortality rate than common flu and H1N1 Higher mortality rate than Spanish flu currently It's difficult to test for COVID-19, knowledge of how to quarantine It's not if it will be a big deal; it will be a big deal Exponential growth: Without containment measures, the virus would double every 6 days How to test for COVID-19 Quest Diagnostics Lab Corp Genome Send in tests to avoid exposure to infected people Watch Wild Health website for updates -Ways to improve your immune system...1:59:03 Standard hygiene Wash hands Don't touch face Avoid public contact (self-quarantine) Flatten out the curve Government interventions (St. Louis vs. Philadelphia w/ the Spanish flu) No approved FDA treatments currently Focus on your immune system No better time to clean up your diet Smoking and obesity is a factor for mortality Get more and better sleep Exercise without overdoing it Green smoothies Supplements: Vitamin D Zinc Olive leaf extract Four Sigmatic mushroom extract Vitamin C Quercetin Peptides: Thymosin A LL-37 Pentosan polysulfate Ceylon cinnamon -What to do if you start to feel ill...2:14:19 Follow CDC and WHO guidelines You're best served at home Telemedicine (phone consults) Don't go to the clinic unless there is a tangible benefit for doing so Children are not affected as severely but there is a high risk of communicating it to others (grandparents for example) Closing schools may be important for public health -Specific advice to health care workers...2:21:12 Have appropriate personal protective gear N95 masks Understand how to properly don and doff the gear Protect yourself first Isolate infected patients Nebulizers may spread the infection Understand intubation procedures Shave facial hair for the mask to fit Elderly are the most vulnerable We don't know how well current tests are performing Resources from this episode: - BGF Article: Three Little Known, Unconventional Antiviral Approaches For Boosting Your Immune System. - Immune Support graphic from Wild Health - Wild Health website - Center for Disease Control - World Health Organization - Johns Hopkins Coronavirus Resource Center - International Peptide Society Episode sponsors: -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive my brand new book, Boundless absolutely free! -Clearlight Saunas: You can be sure that I researched all the saunas before I bought mine and Clearlight was the one that stood out from all the rest because of their EMF and ELF Shielding and their Lifetime Warranty. Use discount code: BENGREENFIELD to get $500 off your sauna and a free bonus gift! -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 Do you have questions, thoughts or feedback for Dr. Dawson, Dr. Cook, Dr. Mallin or me? Leave your comments below and one of us will reply!See omnystudio.com/listener for privacy information.

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!See omnystudio.com/listener for privacy information.

During my recent media tour of India, I had the pleasure of meeting many brilliant individuals who are doing very cool things in the health, fitness and biohacking arena in India, and one of the most impressive tours and meetings I had was with the good folks at Connect Ventures, in Bangalore. Connect Ventures is blending everything from advanced lab and biometric testing of blood, biomarkers, genetics and the gut, to personalized nutrition and fitness programming, to the development of high-end nano-material segment for environmental cleanup to Nanotechnology, Agro-Technology, Water and Waste Treatment, Food Grade Enzymes for Sugar, Distillery, Brewery and Tea Industries, Nutraceuticals and Next Generation Agricultural Technologies. We explore all these factors on today's extremely interesting and educational episode, which I recorded while touring Connect Ventures. My primary guest on today's show is Shiva Subramanian. Shiva is a graduate from United World College of SEA and Nottingham University (U.K.) in International Management & Finance, Shiva Subramanian is at the forefront of India's entrepreneurship market. His primary business interests were in textiles, the production & export of Coffee and F&B ventures in various locations across Bangalore. Today as head strategist of Connect Ventures, he handles multiple roles as communicator, decision maker and leader to drive our vision of transcending. A constant source of inspiration to his team, he is also a prolific sportsperson and a thespian with over 27 years of training in different forms of Martial Arts. In this episode, you'll discover: -The "ecosystem" within Connect Ventures...8:40 Fill in the gaps in the environment; human sustainability is contingent on environmental sustainability 17 ventures that are self-funded The goal is for people to live "supernaturally" Preserve natural state of land, soil, etc.; no fertilizer or pesticides The Blockchain can be used to track ingredients, farming methods, etc. Proper education = demand for better quality products -Why healthy soil is so vital for sustainability in agriculture...14:36 Soil has become alkaline due to years of fertilization and pesticides Going organic is a 5 year process (decreased productivity) BGF podcast with Dr. Zach Bush Water for farming is also contaminated Connect Ventures creates products that allows farmers to grow healthy product while transitioning to an organic model "Allowing nature to do its job" -How biodegradable plastic came about...21:13 Starch in a plastic machine; similar to beeswax in texture Adjusting for a certain economic level of a people Landfill system that contributes to a sustainability model of farming Single use plastics being banned results in widespread unemployment Biodegradable plastic makes single-use plastic sustainable; cost is comparable to regular plastic "Love" includes loving the planet we live on -How Connect Ventures is reducing the level of organic waste...28:08 A ton of waste becomes a ton of gas which = a kilowatt of power Cost of carbon nanotubes is drastically reduced -The philosophy behind working out at Connect Ventures...31:52 The gym on the property is inspired by Japanese martial art ninjutsu Grandmaster Hasaki Matsumi developed concepts and principles used in their business practices Flow... We respond to sound, air, energy waves. Trying to create order out of the chaos Gym is similar to a cross fit facility Oxygen therapy LiveO2 Lots of deep tissue work prior to working out Foam rolling, low level therapy is highly efficacious Greenfield Mobility Routine BGF podcast w/ Ryan Lowery EMG, push bands to increase velocity Neuromuscular advantage: muscular awareness that allows you to move fast and precisely Halo device -Inside the "health office" at Connect Ventures...52:31 "Health by Design" Lots of radiation issues due to cell phone towers; 20k watts in the area Listen to Ben's podcast w/ Dr. Mercola on 5G AI Biome (check the spelling) Anti-fungal paints and floor cleaners Connect Ventures is a partner w/ all the other companies discussed; not a holding company There's a lack of a model on how to optimize a living environment Mold, mycotoxins, EMF shielding Plants in the office contribute to a clean environment as well -The story behind all the personal care products at the facility...1:03:18 Small businesses in the area are the beneficiaries Reetha - soap berries Repurpose water used to wash food (laundry detergent, floor cleaner) -Metabolic testing and cardio coaching...1:06:48 Lack of funding for data on VO2 max Data determines standards for the local population Google your city + "metabolic testing" -Whether or not there is an ideal diet for the typical Indian man or woman...1:16:26 Microbiome is very diverse compared to other populations Industrialization has contributed to constipation and low bone-density BGF podcast on the Carnivore Diet w/ Paul Saladino Quantify to get an approximation and go from there Can't just buy a book and decide on the right diet; requires a lot of digging -The snack room and biofeedback devices...1:21:30 BGF podcast w/ Andrew Hill I Feel Well device for meditation Prayer and meditation throughout the day; constant connection with the spirit and higher power Gimmicks can lend themselves to real motivation -And much more... Resources from this episode: -BGF podcasts mentioned: BGF podcast w/ Andrew Hill BGF podcast on the Carnivore Diet w/ Paul Saladino Ben's podcast w/ Dr. Mercola on 5G BGF podcast with Dr. Zach Bush -LiveO2 -Rumble Roller -Greenfield Mobility Routine -Perform Better Bands -Halo device -Power Lung Episode sponsors: -Kion Flex: The ultimate recovery formula, Kion Flex is a bioavailable blend to support joint comfort, mobility and flexibility, and bone health. Ben Greenfield Fitness listeners, receive a 20% discount off your entire order at Kion when you use discount code: BGF20. -Beekeeper's Naturals: A wellness company specializing in innovative nutraceuticals made from healing hive compounds and plant-based ingredients. Get 15% off your order when you use discount code: BEN -Vuori: Activewear and athletic clothing for ultimate performance. Vuori is built to move and sweat in, yet designed with a West Coast aesthetic that transitions effortlessly into everyday life. Receive 25% off your first order when you use discount code: “BEN2020" -Four Sigmatic: I’ve been using Four Sigmatic products for awhile now and I’m impressed by the efficacies of their mushroom products. I use them. I like them. I support the mission! Receive 15% off your Four Sigmatic purchase when you use discount code: BENGREENFIELD Do you have a question for me, Krishna or Shiva about this podcast? Leave your thoughts, questions and feedback below!See omnystudio.com/listener for privacy information.

If you've been a long-time podcast listener, then you're no doubt familiar with Dr. Jay T. Wiles, my jolly sidekick on the regular Ben Greenfield Fitness Q&A podcast episodes. What you may not know about Dr. Wiles is that he is a true expert in all things heart rate variability (HRV) testing, tracking, and interpretation; and in this podcast episode, he takes a deep dive into how to use HRV to optimize your recovery, performance, sleep, stress, and nervous system. Dr. Wiles is a clinical health psychologist with a passion for helping others reach their full potential from an integrative and holistic perspective. With this strong passion for integrative and holistic care, especially in nutrition and psychophysiology, Dr. Wiles completed his doctor of clinical psychology degree at Regent University with a specialized focus and concentration in health psychology. Dr. Wiles then furthered this specialty in health psychology as a pre-doctoral intern at McGuire VA Medical Center in Richmond, VA and post-doctoral fellowship at WJB Dorn VA Medical Center in Columbia, SC. He currently works as a health psychologist for the Department of Veteran Affairs. With specialized training in health behavior coaching, health assessment, nutritional interventions for mental and physical health, motivational interviewing, applied psychophysiology (biofeedback and neurofeedback) and consultation, Dr. Wiles works as a consultant for companies, organizations, practitioners, and individual patients on nutritional psychology, health behavior change, applied psychophysiology, and health promotion/disease prevention via complementary and integrative practices. He is also board certified in biofeedback and heart rate variability biofeedback as well as board-certified in Tai Chi for rehabilitation. Dr. Wiles has worked closely with elite athletes and executives on enhancing peak performance through his online consulting agency, Thrive Wellness and Performance. This consulting agency focuses solely on training and regulating psychophysiology for performance. ​He is passionate about education and consultation with patients and organizations in an effort to increase health outcomes through focusing on prevention and well-being, as opposed to disease and symptom mitigation. During this solosode with Dr. Jay, you'll discover: -Jay's background and a brief overview of "biofeedback"...7:16 Biofeedback: the use of your physiology to enhance self-awareness in order to promote self-regulation Like learning an instrument: perform an action, observe the results, repeat until the desired result has been met HRV is the most fundamental building block of biofeedback Thrive Wellness and Performance website Drjaywiles.com -Research on the use of HRV as a metric and HRV Biofeedback...11:43 Wellness, Performance, Recovery, and Mental Well-being Robust research on HRV began only 20-30 years ago HRV is linked to heart attacks, strokes, physical performance Optimized recovery, sleep, homeostasis of nervous system, and much more... Higher stress (real or perceived) resulted in lower HRV scores Association for Applied Psychophysiology and Biofeedback (AAPB) -Overview of Psychophysiology...18:46 Central Nervous System and Peripheral Nervous System Autonomic Nervous System Parasympathetic Versus the Sympathetic Response Autonomic Balance Baroreflex Response Acetylcholine Response BGF podcast w/ Dr. Koniver on cortisol Book: Why Zebras Don't Get Ulcers by Robert Sapolsky -What Is Heart Rate Variability...39:55 PPG vs. ECG Metric of resiliency to change Sources of HRV Respiratory Sinus Arrhythmia (RSA) Autonomic Balance -Metrics of Heart Rate Variability...49:19 Defining different domains Time domain SDNN RMSSD HR Max-HR Min or heart rate amplitude Frequency Domain ULF VLF LF/HF Ratio -HRV Norms...1:12:00 Defining Norm-based HRV comparisons High vs. Low HRV Voss 2015 Norm Study of Gender and Age Values for all norms found in 21,000 participants Norm vs. Individual baseline comparisons -HRV Training/Regulation...1:23:45 Resonance Frequency Training Effortless, low and slow, diaphragmatic breathing Patrick McKeown style breathing (Book: The Oxygen Advantage) Use of Wearable technology for biofeedback Pros and Cons Different Devices: Whoop Band Biostrap Polar H7 Strap w/ Elite HRV or Nature Beat App Dr. Wiles’ favorite device: Lief Therapeutics Pitfalls of Wearables Artifact: Ectopic or false beats Many devices do not remove these in their data inclusion Book: The Oxygen Advantage -HRV Hacks...1:42:00 Cold Exposure: Hot/Cold Contrast showers Cold Plunges/Immersion Cold when sleep (core body temp) Exercise Mindfulness and Compassion Exercises Dietary Considerations Fasting -Stephen Porges' Polyvagal Theory...1:51:09 -And much more... Resources mentioned in this episode: Oura Ring BGF podcast w/ Dr. Koniver on cortisol Book: Why Zebras Don't Get Ulcers by Robert Sapolsky Whoop Band Biostrap Polar H7 Strap w/ Elite HRV Nature Beat App Lief Therapeutics (code GREENFIELD for 20% off their first month of subscription or full purchase of the device) Book: The Oxygen Advantage The Christian Gratitude Journal Book: The Polyvagal Theory by Stephen Porges Episode sponsors: -Kion Flex: The ultimate recovery formula, Kion Flex is a bioavailable blend to support joint comfort, mobility and flexibility, and bone health. Ben Greenfield Fitness listeners, receive a 20% discount off your entire order at Kion when you use discount code: BGF20. -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 -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive my brand new book, Boundless absolutely free! -Seed Daily Synbiotic: A formulation of 24 unique strains, each of which included at their clinically verified dose, to deliver systemic benefits in the body. Save 15% off your order when you use discount code: BEN15 Do you have a question for me or Jay about this podcast episode? Leave your thoughts, questions, and feedback below!See omnystudio.com/listener for privacy information.

I recently read a book that frankly, pardon the language, pissed me off. The book, entitled "Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet--One Bite at a Time" is the brand new release from Dr. Mark Hyman. Dr. Hyman strongly believes that the most powerful tool to reverse the global epidemic of chronic disease, heal the environment, reform politics, and revive economies is food. His new book explains that we eat has tremendous implications not just for our waistlines, but also for the planet, society, and the global economy. In Food Fix, #1 bestselling author Dr. Mark Hyman explains how our food and agriculture policies are corrupted by money and lobbies that drive our biggest global crises: the spread of obesity and food-related chronic disease, climate change, poverty, violence, educational achievement gaps, and more. Pairing the latest developments in nutritional and environmental science with an unflinching look at the dark realities of the global food system and the policies that make it possible, Food Fix is a hard-hitting manifesto that changed the way I think about food forever, and it provides practical solutions for citizens, businesses, and policy makers to create a healthier world, society, and planet. Dr. Hyman is a physician and New York Times best-selling author. He is the founder and medical director of The UltraWellness Center, a proponent of functional medicine and, the board president of clinical affairs of the Institute for Functional Medicine. He's the bestselling author of multiple books, including the brand new title we discuss on this show: "Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet--One Bite at a Time". During our discussion, you'll discover: -What prompted Dr. Hyman to write his new book...7:04 Saw many patients w/ the same condition as a result of the food they're eating Food system is the main driver behind the problem Food policies make up the system Food industry is behind the policies; biggest lobby group in Washington is food and agriculture industries A handful of companies are the leading culprits $15 trillion industry; makes up ~17% of the global economy Employs over 20 million workers just in the U.S. The way food is produced is a major contributor to climate change Children w/ healthy diets vs. children w/ unhealthy show dramatic differences in brain size and IQ Processed food is a contributing factor to mental health issues CDC study: Health and Academic Achievement -Why the true cost of food is not what you see at the store...13:58 Take into account the cost of the entire life cycle of the food: production, storage, eating, waste, etc. Massive environmental destruction Who pays for deforestation, chemicals that destroy soil, climate change that results? Methods used for modern farming are killing the soil Obesity, chronic disease Food stamp recipients buy processed food and soda predominantly We pay for it via medicaid and medicare The companies who cause the damage don't pay for their actions Regenerative farming is a sustainable farming method Farmland LP invests in conventional farms and converts to sustainable farms -How food stamp programs contribute to the problem...20:33 Food and farm workers are not paid a livable wage; they can't afford health care and are on food stamps SNAP = Supplemental Nutrition Assistance Program No nutrition standards for SNAP assistance 70% of food purchased w/ SNAP is processed food, soda, etc. It's helped w/ security, but not w/ health Incentives such as lower premiums for healthy choices are more effective than penalizing unhealthy behavior Even hunger advocacy organizations are opposed to changes in the program; they are funded by the food industry Around 20% of Coca Cola revenue is from food stamps Wal-Mart nets $137 billion per year from food stamps -Inconvenient and invisible truths related to the food industry...28:54 The food system is driving most of the crises we see in the world today -The monopoly of seeds in the food industry...34:15 4-6 seed companies control 60% of the seeds GMO seeds Farmers are stuck in the mix (indebted to seed companies, loss of autonomy in their operations) High suicide rate among Indian farmers -What is the difference between dirt and soil, and the dangers of monocropping...36:40 A living organism: There is more microbial life in a handful of soil than anywhere on the planet Growing plants adds carbon to the soil Soil holds water (protection against drought) Depleted soil results in less nutrients in the produce Agro Forestry: trees as a part of the solution -The problem of food waste...42:40 We waste 40% of our food in the U.S. It would require an area the size of China to grow the food that is wasted Environmental problems from disposed food emitting gases in landfills What can you do? Start a compost pile Give away to farmer's market Many cities have mandatory composting or giveaway to the poor Unused food is being used for energy production Dan Barber -How the food industry influences food policy at the national level...48:17 Lobbyists are the only real influence on policy 187 lobbyists per member of congress (from all industries) Legislation is passed to protect big food companies from lawsuits PAC's are created to protect major corporations (dark money) -How people can proactively contribute to a solution to this problem...55:00 Be a "regenetarian" Choose food grown organically and regeneratively Have a compost pile Educate your children Start a community garden Get into the political arena at the local level -Mark's personal diet and recommendations...59:18 Eat a plant-rich diet Eat only regeneratively raised meats and fish Book: Waste Not: How To Get The Most From Your Food -And much more... Resources from this episode: Book: Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet--One Bite at a Time  Book: Waste Not: How To Get The Most From Your Food Book: The Blood Sugar Solution by Dr. Mark Hyman Documentary: Kiss The Ground Documentary: The Biggest Little Farm CDC study: Health and Academic Achievement Farmland LP Dan Barber (wasted popup) Episode sponsors: -Kion Coffee: Carefully selected and roasted for taste, purity, high antioxidants and health. BGF listeners receive a 20% discount when you use discount code: BGF20 -Beekeeper's Naturals: A wellness company specializing in innovative nutraceuticals made from healing hive compounds and plant-based ingredients. Get 15% off your order when you use discount code: BEN -kApex: kApex breaks down the fats you eat into fatty acids, which allows you to increase the fatty acid oxidation inside your mitochondria both in your muscle and liver. Get 20% off your order when you use coupon code: GREENFIELDKX -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive a gift card up to $20 when you begin a new membership using my link. Do you have questions, thoughts or feedback for Dr. Hyman or me? Leave your comments below and one of us will reply!See omnystudio.com/listener for privacy information.

Paul Saladino is back. The CarnivoreMD, after originally appearing on my show in the episodes... - Everything You Need to Know About the Carnivore Diet - Carnivore Diet, Cleaning Out Your Colon, Eating Brains, Hunting Zebras & Much More ...has just put the finishing touches on his new book The Carnivore Code, and graciously agreed to record an epic solosode for my listeners in which he delves into all the questions you asked him in the comments section after our first couple episodes together. Prepare for a complete carnivore education, including: -How Paul defines the carnivore diet...5:42 It's a diet that emphasizes and focuses on animal foods The majority of our nutrients comes from animal foods Aware of plant toxicity; minimal (or no) plant matter The best place for vitamins and minerals is animals, with the exception of Vitamin C "Nose to tail" idea Most toxic plant foods: Grains, legumes, nuts, seeds Seeds are highly defended by the plants; high levels of toxicity Most leafy greens are toxic for humans High oxalate foods - almonds, root veggies Moderately toxic: High fructose foods: honey, berries Sweet potatoes, other sweet tubers and roots Least toxic: Avocados, olives, squash Ben's cronometer of his daily diet A carnivore diet is not simply muscle meat Nose to tail Includes bones, marrow, cartilage Carnivore diet is a "soft" keto diet 1:1 ratio (1 gram of protein per pound of body weight) -How the carnivore diet affects athletic performance...17:25 1. Metabolic characteristics of keto-adapted ultra-endurance runners 2. Effects of a 4-Week Very Low-Carbohydrate Diet on High-Intensity Interval Training Responses 3. Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes Ensure you check your salt levels if on a low-carb diet (10+ grams per day) -How to get adequate iodine while on the carnivore diet...29:30 Redmond Sea Salt (from the ground in Utah) No microplastics 10 g of Redmond has 150 mcg of iodine (equivalent to the RDA) Red meat Egg yolks (100 mcg w/ 4 egg yolks) Don't take too much iodine -Whether the entire global population could be on a carnivore diet...32:45 Is the current agricultural system working? Currently U.S. system is mono crop agriculture (nutrient depletion, no animals to replenish nutrients) Just plants on land is "feed lot feeding" of plants Regenerative agriculture (ecosystem feeding) Grass feeding and finishing is the optimal situation Regenerative agriculture is carbon negative White Oak Pastures is a good example of regenerative agriculture Multiple species on the same lot reduces parasite presence The current agriculture system is unsustainable -Why the stressor of eating plants is different from a "good" stressor like exercise...42:09 Plant molecules are plant pharmaceuticals Plant and human biochemistry and mutually dependent There is no "package insert" of side effects that comes when eating plants Paul's first podcast w/ Ben talked about "collateral damage" in plants Plants ameliorate symptoms, not treating the root cause Glutathione levels in cold water study We don't need sulforaphane to get adequate glutathione If we live a "radical lifestyle" of environmental hormetics, we don't need the plant molecules Studies referenced: 4. Uric Acid and Short-Term Glutathione Levels During Whole Body Cold Exposure -How the carnivore diet activates pathways in our bodies...54:50 Environmental hormetics: heat, cold, exercise, etc. Nrf2 pathway is affected positively by plant intake Sirtuin pathways activated by resveratrol Doses in a nose to tail diet are adequate Studies referenced: 5. Ketogenic Diet Modulates NAD+-Dependent Enzymes and Reduces DNA Damage in Hippocampus 6. Nutritional Ketosis Increases NAD+/NADH Ratio in Healthy Human Brain: An in Vivo Study by 31P-MRS 7. Ketones improves Apolipoprotein E4-related memory deficiency via sirtuin 3 8. Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes 9. Effect of increasing fruit and vegetable intake by dietary intervention on nutritional biomarkers and attitudes to dietary change: a randomised trial 10. Resveratrol Reduces the Levels of Circulating Androgen Precursors But Has No Effect on, Testosterone, Dihydrotestosterone, PSA Levels or Prostate Volume. A 4-Month Randomized Trial in Middle-Aged Men 11. Placebo-controlled, randomised clinical trial: high- dose resveratrol treatment for non-alcoholic fatty liver disease 12. The Essential Medicinal Chemistry of Curcumin 13. The dark side of curcumin -Do PH levels reach acidic levels on the carnivore diet?...1:13:36 Yes, if it is not constructed properly Acid load is balanced on: protein and minerals If we get enough minerals, it will balance the protein acidity Many on the carnivore diet don't get enough calcium Many minerals that are only present in bones Bone broth is the easiest way to do this (just add vinegar) Studies referenced: 14. Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein 15. Potential renal acid load of foods and its influence on urine pH 16. Estimation of Renal Function in Patients with Eating Disorders 17. Effect of Low-Carbohydrate High-Protein Diets on Acid-Base Balance, Stone-Forming Propensity, and Calcium Metabolism 18. Essential and toxic metals in animal bone broths 19. Effect of a supplement rich in alkaline minerals on acid-base balance in humans 20. Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis -IGF and mTOR when it comes to the carnivore diet...1:26:32 Paul's podcast w/ James Clement: Will eating an animal based diet over-activate mTOR?  The Switch by James Clement No ketones in the blood is not a good thing Depleted liver glycogen produces ketones High carb diet will activate mTOR Balance w/ intermittent or complete fasting Gain muscle on a carnivore diet by eating more frequently: 4 oz. of meat 3-4 times a day Paul's podcast w/ Gabrielle Lyon: Does protein cause cancer? -Is the carnivore diet a concern for Alzheimers?...1:30:57 APO e4 is a variant of apolipoprotein E It is the most ancestral isoform "It was eating meat that made us human" Paul's podcast w/ Tommy Wood: Should you worry about ApoE4 on a keto/carnivore diet and how to avoid Alzheimer’s disease APO e4 is only an issue if we're insulin resistant The vast majority of Americans are insulin resistant It can be beneficial in populations that are not insulin resistant Remain in the elite of the population (insulin sensitive) Studies referenced: 21. Apolipoprotein E4 is associated with improved cognitive function in Amazonian forager-horticulturalists with a high parasite burden 22. Inflammatory Gene Variants in the Tsimane, an Indigenous Bolivian Population with a High Infectious Load 23. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016 24. APOE ε4, the door to insulin-resistant dyslipidemia and brain fog? A case study 25. APOE genotype influences insulin resistance, apolipoprotein CII and CIII according to plasma fatty acid profile in the Metabolic Syndrome 26. High Dietary Saturated Fat Intake Accentuates Obesity Risk Associated with the Fat Mass and Obesity–Associated Gene in Adults 27. Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health 28. Cholesterol, APOE genotype, and Alzheimer disease: An epidemiologic study of Nigerian Yoruba -What about doing a carnivore diet w/ FTO mutations and are an over methylator?...1:42:28 Saturated fats come from mislabeled trans fats or junk food People who eat animal products eat more healthy saturated fats Epidemiology can only produce hypotheses Paul's typical daily diet: 16 oz. grass fed organic steak 85 g of suet mixed w/ homemade bone broth 4-5 egg yolks w/ a generous serving of salt For dinner: all of the above, plus liver, brain, heart, suet w/ bone broth and salt There are no over or under methylators Get riboflavin from organ meats and heart (need 2-3 mg per day) -What do Paul's lab results look like?...1:50:00 LDL-HDL levels No correlation between HDL when LDL rises and cardiovascular disease The higher the LDL, the longer we live (provided we're insulin sensitive) -Rapid fire questions...1:53:54 How long should you do the carnivore diet before you know of its efficacy? No "cheat days" - don't reward yourself w/ bad food Carnivore diet benefits is from an immunological perspective Minimum 60 day reset is advocated in the book Are chicken and eggs okay on the carnivore diet? Info that says animal products are low in Vitamin K count only Vitamin K1; they are high in Vitamin K2 Eggs are fine; Paul prefers the yolks only What parts of the animal should you not eat? The adrenals Does Paul take supplements? None at the moment Would a woman need time to adapt to the carnivore diet? Is the carnivore diet advisable for pregnancy, breast feeding or children? -Phospholipid forms of DHA w/ the carnivore diet...2:01:48 We get phospholipids from our food Paul is not a fan of omega 3 supplementation (they're highly oxidized) -Do cruciferous vegetables cause hypothyroidism?...2:05:23 29. Genotoxic effects of crude juices from Brassica vegetables and juices and extracts from phytopharmaceutical preparations and spices of cruciferous plants origin in bacterial and mammalian cells 30. Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism 31. Iodine deficiency disorders and endemic goiter 32. Role of dietary iodine and cruciferous vegetables in thyroid cancer: a countrywide case–control study in New Caledonia 33. Estrogenic Effects of Extracts from Cabbage, Fermented Cabbage, and Acidified Brussels Sprouts on Growth and Gene Expression of Estrogen-Dependent Human Breast Cancer (MCF-7) Cells 34. Genotoxicity studies of organically grown broccoli (Brassica oleracea var. italica) and its interactions with urethane, methyl methanesulfonate and 4-nitroquinoline-1-oxide genotoxicity in the wing spot test of Drosophila melanogaster -And much more! Resources from this episode: -The Carnivore Code by Dr. Paul Saladino -BGF podcasts w/ Paul Saladino: Everything You Need to Know About the Carnivore Diet Carnivore Diet, Cleaning Out Your Colon, Eating Brains, Hunting Zebras & Much More -Fundamental Health podcasts mentioned: James Clement: Will eating an animal based diet over-activate mTOR?  Gabrielle Lyon: Does protein cause cancer? Tommy Wood: Should you worry about ApoE4 on a keto/carnivore diet and how to avoid Alzheimer’s disease Dave Feldman Paul's lab results Jamie Seeman -The Switch by James Clement -White Oak Pastures -Ben's new album, Rocky Roots -Studies mentioned by Paul: Metabolic characteristics of keto-adapted ultra-endurance runners Effects of a 4-Week Very Low-Carbohydrate Diet on High-Intensity Interval Training Responses Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes Uric Acid and Short-Term Glutathione Levels During Whole Body Cold Exposure Ketogenic Diet Modulates NAD+-Dependent Enzymes and Reduces DNA Damage in Hippocampus Nutritional Ketosis Increases NAD+/NADH Ratio in Healthy Human Brain: An in Vivo Study by 31P-MRS Ketones improves Apolipoprotein E4-related memory deficiency via sirtuin 3 Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes Effect of increasing fruit and vegetable intake by dietary intervention on nutritional biomarkers and attitudes to dietary change: a randomised trial Resveratrol Reduces the Levels of Circulating Androgen Precursors But Has No Effect on, Testosterone, Dihydrotestosterone, PSA Levels or Prostate Volume. A 4-Month Randomized Trial in Middle-Aged Men Placebo-controlled, randomised clinical trial: high- dose resveratrol treatment for non-alcoholic fatty liver disease The Essential Medicinal Chemistry of Curcumin The dark side of curcumin Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein Potential renal acid load of foods and its influence on urine pH Estimation of Renal Function in Patients with Eating Disorders Effect of Low-Carbohydrate High-Protein Diets on Acid-Base Balance, Stone-Forming Propensity, and Calcium Metabolism Essential and toxic metals in animal bone broths Effect of a supplement rich in alkaline minerals on acid-base balance in humans Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: a systematic literature review and meta-analysis Apolipoprotein E4 is associated with improved cognitive function in Amazonian forager-horticulturalists with a high parasite burden Inflammatory Gene Variants in the Tsimane, an Indigenous Bolivian Population with a High Infectious Load Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016 APOE ε4, the door to insulin-resistant dyslipidemia and brain fog? A case study APOE genotype influences insulin resistance, apolipoprotein CII and CIII according to plasma fatty acid profile in the Metabolic Syndrome High Dietary Saturated Fat Intake Accentuates Obesity Risk Associated with the Fat Mass and Obesity–Associated Gene in Adults Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health Cholesterol, APOE genotype, and Alzheimer disease: An epidemiologic study of Nigerian Yoruba Genotoxic effects of crude juices from Brassica vegetables and juices and extracts from phytopharmaceutical preparations and spices of cruciferous plants origin in bacterial and mammalian cells Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism Iodine deficiency disorders and endemic goiter Role of dietary iodine and cruciferous vegetables in thyroid cancer: a countrywide case–control study in New Caledonia Estrogenic Effects of Extracts from Cabbage, Fermented Cabbage, and Acidified Brussels Sprouts on Growth and Gene Expression of Estrogen-Dependent Human Breast Cancer (MCF-7) Cells Genotoxicity studies of organically grown broccoli (Brassica oleracea var. italica) and its interactions with urethane, methyl methanesulfonate and 4-nitroquinoline-1-oxide genotoxicity in the wing spot test of Drosophila melanogaster Episode sponsors: -Kion Coffee: Carefully selected and roasted for taste, purity, high antioxidants and health. BGF listeners receive a 20% discount when you use discount code: BGF20 -Organifi Gold Chocolate: A new take on an ancient secret: Pain-soothing herbs, incredible antioxidants, and phytonutrients all in one delicious, soothing “Golden Milk” nighttime tea! Receive a 20% discount on your entire order when you use discount code: BENG20. -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. -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 or comment for me or Paul Saladino? Drop a comment below, and he or I will reply!See omnystudio.com/listener for privacy information.

My guest on today's show, Katie Arnold, is the author of the critically-acclaimed memoir Running Home published in 2019 by Random House, a longtime journalist, and an elite ultrarunner. A contributing editor at Outside Magazine, she created and launched the “Raising Rippers” column on Outside Online about bringing up adventurous children. She has written for The New York Times, Travel + Leisure, Runner’s World, ESPN: The Magazine, Elle, and many others. Her narrative nonfiction has been honored in Best American Sports Writing. She also happens to be the 2018 Leadville Trail 100 Run champion. She lives in Santa Fe, New Mexico with her husband and two daughters. During this discussion, you'll discover: -How Katie was able to win the Leadville Trail 100 Run on her first try...6:30 Very low rate of finishing in the allotted time (for safety) Keys to her success: Eat every 30 minutes during the race 300 calories per hour at high altitude Eat what they're offering Coca Cola is surprisingly efficacious Minimalist for hydration GU Energy Be in the moment, not hung up on a certain pace Use a watch as a tool, not a necessity Train with the metrics, let go for the race "There were no low points" throughout the race Music can be dangerous -How to make training a part of your life...36:33 Life is Katie's "training plan" It's hard to overtrain when you're a parent Training concepts carry over to other aspects of your life Walk the kids to school, take the long way home (4-mile walk) Every moment on foot counts as exercise Activities with kids Don't make training separate from life Avoid the car whenever possible Ben walks to any place under 3 miles away Blood Flow Restriction bands -Indoor and outdoor activities for kids that strengthen the family bond...48:12 Indoor gyms with kids activities Tag-team training is hard on a family bond Always find time to be present Family dinners including games, singing Don't be an invisible exerciser; let the kids embrace the struggle -What to do when your children aren't as excited about exercise as you are...54:06 They're trying to differentiate; but can be inspired by your dedication Don't push an agenda on them Katie was taught to love the outdoors as a kid Running is a way to engage imagination; give kids same opportunity with whatever they like to do Don't get so caught up in the "doing" that you forget about the "being" -Why Katie chose the name "rippers" for her column...1:01:24 Kids who "rip" or "shred"; do something really well Encourage children to take on a symbiotic relationship with the world around them Exercise is viewed as a cathartic activity, not necessarily for enjoyment Teach a stewardship mentality of nature, the outdoors, etc. (you can't beat the mountain) Raise lifelong humans who are comfortable in their own bodies Reinforce that winning the tournament isn't the ultimate success Playing just one sport year-round has its hazards -And much more... Resources from this episode: - NYT article about Katie - Katie's Raising Rippers column on Outside Magazine - Katie's book Running Home - BRF bands Episode sponsors: -Kion Aminos: Building blocks for muscle recovery, reduced cravings, better cognition, immunity, and more. Get 20% off your order of Kion Aminos, and everything at the Kion site when you use discount code: BGF20 -JOOVV: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using my link and receive my brand new book, Boundless absolutely free! -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 -Thrive Market: Organic brands you love, for less. Your favorite organic food and products. Fast and free shipping to your doorstep. Receive a gift card up to $20 when you begin a new membership using my link. Do you have questions, thoughts or feedback for Katie or me? Leave your comments below and one of us will reply!See omnystudio.com/listener for privacy information.