As I’ve been researching and writing Boundless 2.0, I’ve found myself reevaluating many of the health and fitness strategies that I previously endorsed.
In this episode, prepare to have your perspective challenged as I discuss some of the significant shifts in thinking I’ve undergone while exploring the latest science and experimenting with biohacking.
To kick off the show, I discuss one of the biggest areas where I’ve updated my thinking — the ketogenic diet. While I was previously gung-ho about strict therapeutic ketosis for all sorts of applications, I now have a more nuanced view that involves limiting carbohydrates during the day for enhanced focus and consuming 200 to 300g in the evening to support better sleep and hormonal balance. Additionally, I’ve moved away from a saturated fat-heavy keto diet to a Mediterranean-style approach with foods like avocados, olives, oily fish, and olive oil.
Next, you’ll hear my latest thoughts on the carnivore diet — a controversial topic where everyone seems to have a different opinion. While initially intriguing for its simplicity and potential therapeutic benefits, I can’t ignore the lack of fiber and polyphenols, as well as deficiencies in essential nutrients like vitamins A, B, C, and E, and minerals like boron, calcium, potassium, and copper that come with adhering to a strict carnivore diet. Overall, while the carnivore diet may offer short-term benefits, it’s important to address these nutritional gaps for optimal health in the long run.
When it comes to exercise, I used to be that guy who obsessively crushed two-a-day workout sessions. But the more I dig into the research, the more I’ve come to understand the importance of staying within the “Goldilocks Zone” — enough training to accrue benefits, but not so much that you risk overtraining.
Another controversial mind shift I’ve experienced is around statins, which was prompted by my advanced cardiac screening. My Cleerly test revealed plaque buildup, leading me to start a PCSK9 inhibitor and a daily dose of rosuvastatin and acetamide. While I still don’t think these drugs should be blindly taken, in some cases the benefits can outweigh the risks if properly monitored.
My view on cold exposure has also slightly changed after digging into research. I was all about long ice baths and open-water cold swims, but now I’ve shifted to shorter, more frequent cold exposures. (You’ll hear multiple times throughout this show that optimizing your body is all about finding the right balance and avoiding excessive stress.)
This show also covers topics like the hidden benefits of aspirin, ginger, and yes… even “dick pills.” Plus, you’ll gain insights into sleep hacking, why I’m taking a more discerning stance on cannabis, and the dangers of extreme biohacking.
Prepare to have your beliefs challenged and your mind expanded as I unveil the latest science and biohacking findings that have shifted my perspective!
On this episode, you’ll discover:
-Things Ben changed his mind on…06:31
- Boundless 2.0 — revision of the book is currently in progress
- The research in the health sciences and technologies is changing rapidly
-Ketosis and the ketogenic diet…07:57
- Got interested in the concept of ketosis when he met Dominique D’Agostino and Dr. Peter Attia:
- Ben’s first interview with Dr. Dominic D’Agostino:
- Podcast with Dr. Peter Attia:
- Started to experiment with the idea of eating a high-fat, low-carb diet
- Back then, drinkable ketones were not available, unlike today
- Getting into ketosis with carbohydrate restriction and a high intake of fats
- Ben was an IRONMAN athlete at the time
- Began to use ketosis in his racing
- Ben’s endurance fuel:
- Studies:
- Recruited by Dr. Jeff Volek for a study he did at the University of Connecticut
- Followed a strict ketogenic diet — 90% fat, 10% carbs/protein diet for 12 months
- The result is you turn into a fat-burning machine when in ketosis
- Dr. Jeff Volek’s FASTER study
- Ben’s blog post about his participation in Jeff Volek’s research at UConn’s Human Performance Laboratory:
- Podcast with Anthony Kunkel
- The long-term keto diet caused problems like dysregulation of the thyroid function or endocrine function
- Therapeutic ketosis has been around since the 1920s for the treatment of epilepsy
- Keto acidosis
- Therapeutic ketogenic diet
- Ben’s current diet:
- Doesn’t eat carbohydrates during the day
- 200–300g in the evening — precursors for serotonin and melatonin
- GDA (glucose disposal agent) before dinner
- Shifted pretty far away from a largely saturated fat-based version of ketosis
- Ben has a more Mediterranean approach
- Very careful with added sugars
- Look out for added sugars and seed oils on ingredient labels
-The carnivore diet…18:23
- Study: Total and different dietary fiber subtypes and the risk of all-cause, cardiovascular, and cancer mortality: a dose-response meta-analysis of prospective cohort studies
- Higher fiber intakes were associated with reduced risk of mortality from all causes including cardiovascular disease and cancer
- The downfall of the carnivore diet is the lack of fiber
- Podcast with Paul Saladino:
- Ben followed a carnivore diet for 12 weeks after he met with Paul Saladino
- The carnivore diet can control a lot of issues people would get from plants like autoimmune triggers or gut distress
- It’s like a short-term kind of ketosis, a short-term therapeutic diet
- Very simple to follow
- A study on longevity using methylation and age tracking data
- Looked at polyphenol intake
- Found a significant age-slowing effect from a polyphenol-rich diet
- Difficult to get a high amount of polyphenols on a carnivore diet
- 17 Deficiencies From the Carnivore Diet — article
- Not including organ meat puts you at risk of vitamin A deficiency
- Vitamin B, folate, and biotin are low in meat
- Vitamin C is an essential antioxidant that’s very difficult to get from a strict carnivore diet
- Vitamin E — only if you’re including a lot of fish, fish eggs, and grass-fed beef
- Boron and calcium cannot be found much in meat
- Potassium — add a lot of octopus and salmon to get potassium
- Copper — add a lot of organ meats
- The carnivore diet doesn’t contain any plant polyphenols
- Supplement with things like
- It’s tough to get that 40g of fiber from a carnivore-based diet
- If you’re going to do a carnivore diet, pay attention to fiber and polyphenol intake
-Exercise and plaque build-up…26:20
-Insights on heart health and statins from Q&A Episode 458…31:30
-Plasma velocity measurement…50:26
-The use of aspirin…54:46
- Aspirin:
- Intermittent fasting increases cellular autophagy especially if the fast is longer than 16 hours
-The benefits of ginger…58:59
-The impact of erectile dysfunction drugs on heart health…1:02:34
-Over-prescription of statins…1:09:07
- Article: Could this widely used calculator be needlessly driving people to take statins?
- The paper looks at the calculated risk that would indicate that someone should be put on a statin to the actual incidence of heart attack, stroke, or death from blocked arteries
- Overestimates the likelihood of having a heart attack or stroke by 500% or more
- A lot of people who are at high risk based on this calculator are not
- Does not take into account diet and exercise
- Only takes into account total cholesterol, HDL, and LDL cholesterol
- Article: How statistical deception created the appearance that statins are safe and effective in primary and secondary prevention of cardiovascular disease
- Episode #179: What Pharmaceutical Companies Don’t Want You To Know About Statins
- The Most Mind-Blowing Information On Heart Disease You’ll Ever Hear: Understanding The Heart (Uncommon Insights Into Our Most Commonly Diseased Organ) — Part 1 With Dr. Stephen Hussey.
- The Most Mind-Blowing Information On Heart Disease You’ll Ever Hear: Understanding The Heart (Uncommon Insights Into Our Most Commonly Diseased Organ) – Part 2 With Stephen Hussey.
- Podcast with Dr. Tom Cowan:
- Out of 100 high-risk people taking statins for five years
- 98.2 will not see any benefit to their heart health at all
- They will be exposed to significant side effects and complications
- The 1.8 people who do benefit will live an average of six months (and a maximum of one year) longer than those who didn’t take the statin
- These results only apply to the people at the highest risk for a future heart attack: middle-aged men who’ve already had a heart attack
- There is little compelling evidence that statins extend lifespan at all in men without pre-existing heart disease or women with or without heart disease
- Ben’s exercise protocol:
- Walks
- Play pickleball
- Strength training a couple of times a week
- Kettlebells a couple of times a week
- Occasionally a cardio session or a hike
- Article: The Effects of Geranylgeraniol on Blood Safety and Sex Hormone Profiles in Healthy Adults: A Dose-Escalation, Randomized, Placebo-Controlled Trial
- Geranylgeraniol (GG) is in the “building block” for the biosynthesis of skeletal muscle, CoQ10, and MK-4
- Coenzyme Q10 (CoQ10) is a vitamin-like compound that plays a crucial role in the production of energy in the cells, particularly in the mitochondria — does not reverse statin-associated muscle symptoms (SAMS)
- GG’s acute decimation by statin is the reason why CoQ10 drop
- Supplemental CoQ10 is good to raise levels reduced by statin (use code BEN15 to save 15%)
- Clinicians care more about SAMS, which is directly related to GG drop
- Replenishing or restocking “building block” GG is the solution to the unmet need
- Ben’s intake:
- Podcast with Dr. Barrie Tan:
- Tri-K (use code BEN15 to save 15%)
- Annatto-E GG (use code BEN15 to save 15%)
- CoQnol (use code BEN15 to save 15%)
-Ben’s house in Spokane…1:13:18
-Cold exposure…1:19:56
- Cold plunge video of Thomas Seager of Morozko Forge
- Morozko Ice Baths
- The Upside of Stress by Kelly McGonigal
- Very short daily cold exposures of less than 30 minutes at around 55 degrees Fahrenheit are beneficial
- Induce structural changes in brown adipose tissue
- Cause metabolic process to break down white fat and create more metabolically active brown fat
- 30 to 60 seconds in cold water that’s colder than 55 degrees is enough
- Ben’s cold plunge sessions
- 10 to 60 seconds in 33 to 40 degrees
- Once a week, do a longer hot-cold contrast therapy session
- Carnivore Aurelius on cold plunging
- Excess activation of stress hormones from doing excess cold plunging is an issue
- Having a little bit of a hormetic stress response to a hard thing is not a bad thing
- You shouldn’t do a long cold plunge after a workout
- The body needs to be able to mount its own anti-inflammatory response
-Is THC harmful?…1:29:03
-Marijuana makes you happy — false
- Fact: Marijuana increases the risk of depression and suicidality
- A 2019 Journal of the American Medical Association Psychiatry review of 11 studies
- Cannabis use, particularly during adolescence, increases the likelihood of becoming depressed, having suicidal thoughts, or attempting suicide in young adulthood
-Marijuana helps you sleep better — false
- Fact: Cannabis can disrupt sleep
-Marijuana is a natural way to calm anxiety — false
- Study shows that higher concentrations of THC are associated with increases in anxiety
-Marijuana makes you more creative — maybe, but it can induce psychosis
- A 2019 study in The Lancet Journal of Psychiatry suggests that 10% of new cases of psychosis might be linked to newer high-potency strains of cannabis
- High and frequent use of a lot of these plant medicines can induce some form of psychosis, schizophrenia, or bipolar disorder
- BGL article:
-Marijuana doesn’t impact memory — false
-Marijuana is an innocuous substance — false
-Marijuana doesn’t affect your kids — false
- Prenatal exposure to marijuana impacts fetal brain development
- This leads to cognitive deficits and increased risks of neuropsychological problems
-Sleep hygiene…1:36:40
-The importance of being moderate…1:42:44
- You can easily harm yourself with certain forms of biohacking
- When used in appropriate amounts, it won’t kill you
- You can get vitamin D toxicity and other toxicities from excess supplementation
- Excess dietary restrictions — OCD with exercise or with nutrition
- Biohacking becomes bioharming when you’re using excess amounts of so-called hormetic stressors
- Research has shown the psychological and physical health benefits of social contact are so great that they can outweigh the harmful effects of other risk factors
- Ask yourself, “Am I going overboard?”
-And much more…
Upcoming Events:
- Health Optimization Summit — London: June 15–16, 2024
The Health Optimization Summit is the ultimate gathering for anyone passionate about biohacking, wellness, and living their best life. Dubbed a must-do event, it promises a transformative weekend filled with the opportunity to meet and learn from over 35 world-class speakers (including yours truly) in nutrition, longevity, mental health, relationships, and more. Learn best-kept secrets, try out the latest high-tech health gadgets, and discover the cleanest supplements and foods on the market. Don’t miss this life-changing weekend — grab your tickets before they’re gone here.
- The Longevity Circle Retreat in Croatia — Superyacht Wellness Adventure: Sept 4–10, 2024
Step aboard the ultimate luxury wellness journey: the longevity-focused Superyacht Wellness Adventure, set against the breathtaking backdrop of Croatia from September 4–10, 2024. This exclusive, invite-only event offers an unparalleled experience that blends opulence with the pursuit of wellness, disease prevention, and a long, happy life. With only 10 cabins available, this intimate retreat promises personalized attention and an atmosphere of elite exclusivity. Each day, I will lead 5–6 invigorating workouts, share insights through 1–2 enlightening talks, and engage in organic discussions and Q&A sessions, ensuring a transformative experience. Secure your spot here on this once-in-a-lifetime adventure and be part of a select group dedicated to elevating their health.
- Biohacking Retreat with Ben Greenfield — Costa Rica: Oct 28–31, 2024
Join me this October for an unparalleled biohacking retreat set in the breathtaking landscapes of Costa Rica. This is an exclusive opportunity to dive deep into the world of biohacking, wellness, and personal optimization at Kinkára, a sanctuary of rejuvenation and adventure. Over three nights, you’ll get to explore cutting-edge strategies for enhancing your health and performance, from engaging lectures to hands-on meditation and breathwork sessions. We’ll bond over group hikes, savor three meticulously prepared meals daily, unwind with live music, and experience the transformative Temezcal ceremony. Plus, you’ll enjoy luxury amenities and quality time with me and a community of like-minded individuals. Space is intentionally limited to 50 guests to ensure a personalized and impactful experience. Don’t miss this chance to elevate your well-being and connect with the essence of biohacking amidst Costa Rica’s natural beauty. Secure your spot here to ensure you don’t miss out!
Click here for the full written transcript of this podcast episode.
Resources from this episode:
– Podcasts and Articles:
- A Deep Dive Into Ketosis: How Navy Seals, Extreme Athletes & Busy Executives Can Enhance Physical and Mental Performance With The Secret Weapon of Ketone Fuel
- Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?
- Biohacking Endurance, Running On LSD, Crazy Smart Drugs, Burning Massive Amounts Of Fat Vs. Carbs & Much More With Ultrarunner Anthony Kunkel
- Carnivore Diet Myths Debunked, Hard Questions About Meat Vs. Plants, Are Broccoli Sprouts Really Bad For You & Much More With Dr. Paul Saladino.
- How To Get Rid Of Knee Pain Forever, The Best Knee Rehab Exercises, The Ancient Chinese Technique To Keep Your Knees Young & More With Ben Patrick, The “Knees Over Toes Guy.”
- Ben Greenfield Gets A “Young Blood Transfer” Therapeutic Plasma Exchange, How To Melt Plaque, Testing For Cancer & More with Dr. Darshan Shah, MD
- Q&A 458: The Official Guide To Fructose, Triglycerides, Heart Health, Heart Testing, Keto Risks, Statins, Why You Should “Eat Like A Pig” & More.
- The “Monster Mash” Muscle-Building Tactic, Live Like A Polar Bear, Decoding Vitamin C, Melatonin, Iodine, Magnesium & More With Dr. Leland Stillman.
- The Best Way To Test How Healthy Your Heart Is: Ben Greenfield Undergoes A Complete Advanced Cardiac Evaluation & Reports The Surprising Results!
- Episode #179: What Pharmaceutical Companies Don’t Want You To Know About Statins
- The Most Mind-Blowing Information On Heart Disease You’ll Ever Hear: Understanding The Heart (Uncommon Insights Into Our Most Commonly Diseased Organ) — Part 1 With Dr. Stephen Hussey.
- The Most Mind-Blowing Information On Heart Disease You’ll Ever Hear: Understanding The Heart (Uncommon Insights Into Our Most Commonly Diseased Organ) – Part 2 With Stephen Hussey.
- Why Your Heart Is Not A Pump (& What Most Doctors Don’t Know About The True Cause Of Heart Disease).
- The Most Important Supplement To Take If You’re On Statins, Plant-Based Compounds That Increase Testosterone & Bone Density, Japanese Anti-Aging Secrets & More With Dr. Barrie Tan.
- Rewriting The Fat Burning Textbook – Part 1: Why You’ve Been Lied To About Carbs And How To Turn Yourself Into A Fat Burning Machine.
- Rewriting The Fat Burning Textbook – Part 2: Why You’ve Been Lied To About Carbs And How To Turn Yourself Into A Fat Burning Machine.
- The Big Problem With “Plant Medicines”: Part 2
– Books:
– Other Resources:
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Do you have questions, thoughts, or feedback for me? Leave your comments below, and I will reply!
