#1235 - Ben Greenfield

At a Glance

• Discussion on Dietary Practices and Gut Health - “I did a 33% carnivore diet. But there was a study… on that TMAO, the sugar that is associated with gut damage when you’re eating a high red meat diet”. This highlights the importance of balancing meat consumption with fiber intake to avoid gut health issues, reflecting on studies showing potential risks and benefits of various dietary practices.

• Insights into Personalized Nutrition - “We live in an era where you can self-quantify pretty easily with genetics, and you can find out what ancestry you came from, what blood markers that you have, what your gut microbiome looks like”. This underscores the significance of personalized nutrition based on genetic and microbiome analysis, advocating for tailored dietary approaches to optimize health.

• Advantages of Traditional Food Preparation Methods - “Fermenting, soaking, sprouting, slow food… That’s the way that our ancestors or many of the Blue Zones would have treated their foods”. This emphasizes the benefits of traditional food preparation techniques, which can enhance nutrient absorption and improve digestive health, drawing on practices from regions known for longevity and well-being.

• Impact of Infrared Saunas on Health - “The actual photons of light that are being released by the panels… penetrate more deeply into tissue. So, you wind up getting a deeper sweat”. This statement highlights the potential health benefits of infrared saunas over traditional ones, noting their ability to induce a deeper sweat and possibly aid in detoxification and recovery.

• Exploration of Ancestral Diets and Disease Prevention - “You take the Icelandic population and you uproot them and put them in the context of a westernized diet, and all of a sudden depression and SAD manifest”. This discusses the concept of ancestral diets and their role in preventing diseases that might arise when populations shift to modern diets, advocating for diet choices that align with genetic predispositions to maintain health.

What to Do

• Maintain Intermittent Fasting - Ben suggests doing a 12 to 16-hour intermittent fast daily, a quarterly five-day modified fast, and a 24-hour fast once or twice a month, as it is sustainable and helps with performance: “So it’s almost a 24-hour fast. And with those three things, 12 to 16 hour intermittent fast, quarterly five-day like modified fast and then the 24-hour fast one to two times a month, that’s sustainable for me”.

• Utilize Light Therapy for Circadian Rhythm - Ben recommends using blue light-blocking glasses and various light devices to reset circadian rhythms, especially after traveling “I’ll go down to my office and I’ll put on the eye thing, the ear thing, the head thing, the light in front of me, the light behind me…if I do that for two or three days, like my circadian rhythm, just right back on time”.

• Incorporate Rigorous Exercise After Traveling - Joe emphasizes the importance of a rigorous workout immediately after traveling to adjust to a new time zone “Whenever I travel, the first thing I do is I check in, I go right to the gym…a rigorous workout makes all the difference in the world”.

• Use Natural Healing Substances - Ben talks about the use of comfrey, a plant known as knit bone, for healing fractures and joint injuries “It’s very good for healing up fractures or for making like a plaster for your joints”.

• Balance CBD and THC for Sleep - Ben suggests using THC to fall asleep faster and combining it with CBD to enhance deep sleep, acknowledging the trade-off between sleep latency and deep sleep quality “Use THC…to allow you to fall asleep faster, but then pile a whole bunch of CBD on top of that”.

• Practice Seasonal Cleansing with Ayurvedic Stew - Ben practices a quarterly cleanse using a homemade Ayurvedic stew called Kichari, which he finds easy and effective “I just have like this stew that I make with split mung beans and basmati rice and it’s called Kichari”.

What to Get

• “Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” - Ben Greenfield https://amzn.to/3XmXVmf

• Cold Brew - Discussed in the context of a comparison to the French press. The sentiment is positive, as both speakers express their liking for it. https://amzn.to/4cgX62o

• Sprouted Bread - Discussed as a healthier alternative to regular bread due to lower glycemic index and better digestibility. The sentiment is positive, reflecting the benefits of traditional food preparation methods. https://amzn.to/3RqVn2H

• Kettlebell - Mentioned as part of a workout routine in the sauna. The sentiment is positive, indicating its utility in enhancing fitness. https://amzn.to/3Rw4COX

• Cedar Barrel Sauna - Ben mentions the effectiveness and appeal of a cedar barrel sauna, saying, “Cedar barrel sauna… it looks fucking cool,” appreciating its aesthetic and functional qualities. https://amzn.to/3XmGOks

• Infrared Sauna - Discussed extensively for its health benefits, including deeper sweat and detoxification. The sentiment is positive, reflecting appreciation for its benefits. https://amzn.to/4b59rWt

• Cryotherapy Chamber - Ben uses a cryotherapy chamber daily at the Hilton, noting, “I’ve been doing cryo every day because I’m staying down at the Hilton and they have a cryotherapy chamber there,” and values its convenience in his daily routine. https://amzn.to/4cjDxqh

• VASPR Machine - Ben describes using the VASPR machine, which combines cold cuffs and exercise, saying, “They’ve got a machine called a VASPR. You put like, it’s got cold cuffs,” and finds it effective for enhancing workouts.

• CBD and Melatonin - Ben uses CBD and melatonin for better sleep, stating, “I take 100 milligrams of CBD. I take a little bit of melatonin, and I’m just out,” and finds it effective for improving sleep quality. https://amzn.to/3zcfGKE

• THC Vape Pen - Ben mentions using a THC vape pen to help with sleep, noting, “Use THC, like, you know, hit a vape pen or whatever,” and finds it helps with sleep latency.

• Hoyt Ignite Bow - Ben’s children use a Hoyt Ignite bow for bow hunting practice, mentioning, “Right now they’re shooting a Hoyt Ignite,” and considers it a good training tool for them.

• Capisco Chair - Ben prefers the Capisco chair for better posture and comfort, saying, “When I started using these Capisco chairs, it’s way more comfortable,” and finds it significantly better for prolonged sitting. https://amzn.to/4enJd4j

• Psoas Massage Device - Discussed as a tool for bodywork, particularly in the sauna. The sentiment is positive, emphasizing its effectiveness in relieving muscle tension. https://amzn.to/4c5oWza

Summary

In this lively conversation, Joe Rogan and Ben Greenfield start by comparing their coffee preferences, with Ben enjoying a massive 40-ounce French press while Joe opts for a cold brew. They share a light-hearted moment over homemade bread and macaroons, which Ben humorously credits for potentially keeping him obese if not for his rigorous exercise routine. The discussion quickly transitions to dietary experiments, particularly focusing on the carnivore diet. Ben shares his attempt at a 33% carnivore diet, where he ate ribeye steaks nightly but didn’t fully commit due to his love for diverse foods. They delve into the complexities of TMAO, a compound associated with gut health issues in high red meat diets lacking fiber, highlighting how some populations balance their intake with organ meats that provide necessary nutrients and fibers.

The dialogue becomes more intriguing as they discuss the impacts of different diets on health markers like inflammation and testosterone levels. Joe shares anecdotal evidence from his friend Jordan Peterson, who reportedly experienced remarkable benefits from a strict meat-only diet, including weight loss and enhanced mental clarity. This sparks a discussion on elimination diets as a method to pinpoint food intolerances by removing potential allergens. Ben contrasts this with the benefits of traditional food preparation methods, such as slow-fermenting sourdough bread, which enhances nutrient absorption and reduces harmful components. They agree on the importance of customizing diets based on individual health markers and genetic predispositions for optimal health outcomes.

The conversation takes a turn towards wellness technologies, focusing on the benefits of saunas and cryotherapy. Ben advocates for infrared saunas, emphasizing their deeper tissue penetration and superior detoxification effects compared to traditional saunas. He highlights studies from Finland that link regular sauna use to increased lifespan and reduced risks of dementia and Alzheimer’s disease. Joe and Ben discuss integrating physical activities like yoga or kettlebell workouts within saunas to amplify the health benefits. They conclude with Ben’s daily wellness routine, including cryotherapy sessions at a local Hilton, showcasing the expanding accessibility and popularity of advanced health and wellness technologies.