Month: November 2019


LO ultra marathoner has eyes set on world record — by running more than 5,000 milesS


“There’s something very magical about just running”: SLO ultramarathon runner

Walter Handloser, an ultra runner from San Luis Obispo will attempt to run 50 races of 100 miles or more in 2019. 


“There’s something very magical about just running”: SLO ultramarathon runner

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Walter Handloser, an ultra runner from San Luis Obispo will attempt to run 50 races of 100 miles or more in 2019. 

Walter Handloser is taking New Year’s goals to the next level.

The 36-year-old San Luis Obispo man wants to run 50 races of 100 miles or more, also known as ultramarathons, in 2019.

If he accomplishes his goal, he’ll set the world record for most 100-mile races run in one year. For men, 41 races is the current number to beat.

“That would be my ideal,” he said. “Get people interested in this idea that this weird goal is possible, and then hold the record for maybe like a year or two. And that would be great, that would be fun. I’m not competitive at all — I’d rather see people succeed at this kind of stuff.”

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Walter Handloser, an ultramarathoner from SLO who’s trying to run 50 races of 100 miles or more in 2019. Joe Johnston JJOHNSTON@THETRIBUNENEWS.COM


Handloser’s running career began after he decided to get in shape about eight years ago.

He was the self-described “fattest kid on the cross country team” in high school in the San Diego area and struggled to find an effective fitness routine after finishing his prep football career.

Overweight and approaching 30, Handloser, a former Cal Poly student, decided he wanted to get in the best shape of his life. He joined Sleeping Tiger Fitness in San Luis Obispo and began doing kettlebell and kickboxing workouts.

Walter Handloser and his mother pose for a photo in 2000. Handloser, now 36, lost about 70 pounds prior to starting his ultramarathon running career. Courtesy of Walter Handloser

Steady weight loss followed. Handloser, who stands 5 feet, 6 inches tall, went from about 240 pounds to about 170 pounds.

Handloser started running partway through his weight loss. He ran his first successful marathon in 2014, after a painful half marathon and a failed attempt at a full marathon.

A couple of years later, Handloser ran his first 100-mile race in 2016 in Steamboat Springs, Colorado.

“I was hooked,” he said. “That was my distance. I found what felt very natural and very wonderful.”

As of December, Handloser had run 64 races of marathon distance or greater, including 25 marathons, 12 races of 100 miles and four 200-mile runs. His longest race was 240 miles.


He’s found he recovers from races more quickly than most runners, which helps him run longer distances.

“I guess it’s more of a freakish ability than a skill,” he said.


Handloser has optimized his life to allow him to train and travel. He lives in a big white Mercedes Benz van, which he parks at various places around San Luis Obispo.

In spite of his lengthy races, Handloser said his gym workouts still form the basis of his fitness — he calls running his “dessert.”

Handloser is a data analyst for for San Luis Obispo tech company Mindbody, a job that frequently allows him to work remotely and split his days between the office and workouts.

He said he plans to spend a total of about $30,000 on 52 races in 20 states this year. About $12,000 of that will go toward fees alone.

Many races take hours to complete, which means Handloser must take breaks to eat and sleep.

When running in forests, he’s taken his rest on logs, which he calls “nature’s mattress.” In deserts, he’s slept at aid stations.

Walter Handloser, an ultra runner from SLO is trying to run 50 races of 100 miles or more in 2019. Joe Johnston JJOHNSTON@THETRIBUNENEWS.COM

Depending on the course and the terrain, Handloser said he likely averages about 14 minutes a mile.

Handloser said he loves the child-like joy he gets from running in beautiful places around the country.

He gets to see environments and wildlife at different times of day, giving him unique opportunities to commune with nature.

“Running connected me to a sense of freedom I had when I was younger,” he said.

Handloser knows many people think his quest — or simply the act of running 100-mile races — is crazy, a notion he rejects: “We’re just doing something that we like.”

Although racing can be tough at times, Handloser said, it’s ultimately very rewarding.

“Even in the depths of pain, it’s hard not to be incredibly proud of what you’ve done,” he said.

As of Monday, Handloser had completed two of his 50 races. Next up is the Montane Spine Race in England.

To track his progress, visit The Half-Hundred Hundreds Facebook page at


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Since it’s been nearly eight months since I unveiled the nitty-gritty steps of my morning routine, which includes occasionally disgusting detail and everything from my giant green smoothie to my nearly naked cold shower…

…I figured it is now high time to release Part 2 of this series, in which I’m going to describe every meal strategy, biohack, healthy living trick and other features of my daily routine, specifically from where we left off in the last post at 9:00am in the morning, all the way up the beginning of the evening routine.

As I mentioned in the last article, I don’t know any successful people who do not have some kind of a relatively structured and occasionally elaborate daily routine. So without further ado, for your entertainment and education, here is mine.


Ben Greenfield’s Daily Routine


Breakfast finished, shards of green smoothie still stuck in my teeth, it is now time for work to commence.

At this point, I am supercharged with nutrients and caffeine, and I’m ready and raring to launch into the morning’s activities. As you learn in my article “4 Steps To Getting More Done During Your Peak Time Of The Day“, your most attention-demanding, left-brained tasks should be performed during your peak hours, and your most creativeness-demanding, right-brained tasks should be performed during your non-peak hours.

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Based on the results of my Morningness-Eveningness Questionnaire, my own personal peak hours occur from about 9:30am until 1:00pm, and so, during this time, I work my friggin’ ass off.

I am not kidding.

During these peak hours, I am like a horse with blinders, completely focused on my primary tasks for the day. I do not snack, I do not answer my phone, I do not text message, I put in headphones so that nobody can bother me, I do not dabble in the fiction book I am writing and I completely avoid any social media such as Twitter or Facebook. Instead, I focus on whichever tasks fall into that day’s “bucket” (a strategy I outline in detail here).

In other words, on Friday, which is a day I reserve for writing, I will simply hunker down and write for about four and a half hours. During this time, I alternate from seated to standing to lunging to kneeling to lying, etc. exactly as I outline in the video below:

Until I moved into my new home, I eliminated physiological issues that would arise during these work “marathons”, such as brain fog, tiredness, lack of focus, etc. by completely cleaning up any forms of electrical pollution around me. The video below shows the exact tactics I used to do that.

Now that I am living in my new home, my office is completely hardwired with shielded Cat-6 ethernet cable, and contains no bluetooth devices, no stand-up desk motors or treadmill motors and no Wi-Fi. I’ve done extensive testing of the EMF fields in the office using a Tri-Field EMF meter and the amount of dirty electricity or electrical pollution is virtually non-existent.

It’s like working on a mountaintop, without the wind chill factor.

To increase wakefulness and simulate sunlight, all the bulbs in my office are “Awake & Alert” blue-light bulbs by Lighting Science. To decrease cortisol levels, I generally work with pine or evergreen essential oil diffused via a cold air diffuser placed near the door of the office. To ensure fresh air, I keep a variety of NASA approved air filtering plants such as Weeping Fig, Peace Lily and Boston Fern scattered throughout both the office and the rest of the home. You can learn about all these type of air, lighting and electricity tactics, and many more, in my book “How To Biohack The Ultimate Healthy Home “.

Finally, although I am working in one long intense burst, I take brief breaks to reset my visual balance by stepping outside and focusing my eyes on a series of close trees, more distant trees, the far horizon, the sun, and any moving objects such as cars or birds.

Technically, if I wanted to be ultra-scientific with these breaks, I would incorporate the proven method of “52 minutes on, 17 minutes off”, but frankly, I’ve found that 52 minutes is too short and 17 minutes is too long, so I instead work for about 60-75 minute chunks with relatively brief 5 minute breaks.


Eventually, I finish my morning of research, book chapter writing, article writing, podcast recordings, phone or Skype consults, and video recordings sometime between 1:00 and 1:30pm. At this point, I haven’t eaten since breakfast, but I sip on my wife’s plain jane homemade kombucha recipe, a glass of TianChi on ice, or sparkling water, and continue to do so in the afternoon.

Once I’ve slammed shut my laptop and turned off my working brain, the very first thing I then do is assess whether the day is a “nap day”. If I am coming off a non-taxing day of exercise the day before, I have an easy recovery day planned, or I have completed at least five 90 minute sleep cycles the night before (exactly as discussed in this podcast with Nick Littlehales), or I’m simply not tired, I will typically forego my usual post-lunch nap.

But most days, I nap.

So just before lunch, I take something that will help me wind my busy mind down enough to fall asleep after lunch. Since I typically take CBD in the evenings, my afternoon napping weapon of choice is Inner Peace, which is a blend of Chinese herbal adaptogens that allows me to sleep like a baby every afternoon. I pop three of these just before lunch.

But before the post-lunch nap comes something very important and epic must occur…

…my Big-Ass Lunch Salad.

Many folks have raised an eyebrow at my claims that I personally eat 20-25 portions of plants each day, but today, as I write this article, I took a break to photograph my lunchtime salad. In the photo below, you will see:

-2 servings of kale

-1 serving of squash

-1 serving of carrots

-2 servings of nori seaweed

-3 servings of tomatoes

-1 serving of avocado

-1 serving of olives

-1 serving of a scrambled egg

-1 serving of pecorino cheese

You can do the math. I’m averaging eleven servings of plants with lunch alone. My Big Ass Morning Smoothie you read about in the first part of this article series contains another eight to ten servings of plants…

…and I haven’t even yet gotten to dinner. Frankly, this intake could put the average vegan to shame in terms of total daily plant consumption. Anyways, I top this cornucopia of vegetables with extra virgin olive oil, balsamic vinaigrette, Aztec salt, black pepper, and turmeric.


Then, with olive oil and tomato juice drizzling down my chin from wrapping my salad contents burrito-style in a nori wrap, I generally eat outside in the sunshine on my porch, either listening to an audiobook or podcast, reading a magazine, watching an instructional video on YouTube (e.g. cooking, guitar, documentary clips, etc.) or doing anything else that is relatively non-stressful.

On a big training day, such as a Saturday or a Sunday that might include a two hour heavy ruck, two hours of obstacle course training, a long bike ride, swim or both, I’m often still hungry after lunch or I know I need to eat more to fuel activity later in the day. On days like this, rather than opting for a pre-workout meal, which often leaves me feeling food sloshing in my stomach during the workout, I’ll simply have a snack after lunch, typically:

-2-4oz organic, full-fat coconut milk

-a few drops dark chocolate stevia

-a handful of spirulinachia seeds, or walnuts

Is there a “science” behind this concoction? You bet: very few carbohydrates, easy to digest fats in the form of medium chain triglycerides and essential fatty acids, and easy to digest proteins in the form of amino acids. For this mix, I don’t use a blender, but simply stir it all into a cup and eat with a spoon or spatula.


My post-lunch napping routine is a science honed down over years of practice, and I can now fall asleep within five minutes and wake completely refreshed. In addition to the Inner Peace I mentioned earlier, my napping process is as follows:

Step 1: Unfold and plug-in Biomat on floor of my office, bedroom, living room, or wherever else I plan on sleeping.

Step 2: Place SleepStream app in “Power Nap” binaural beats mode with “Sleepstream Mix” as white noise in background (you must wear headphones for this to work properly, and I generally just use my ho-hum standard white Apple iPhone headphones).

Step 3: Put on SleepMaster wraparound sleep mask, which generously cover both eyes and ears.

That’s it. And if your napping time is limited, you will be pleased to know that the Power Nap setting on the Sleepstream app will allow for adjustments of 10 minutes up to infinity, gently lulling you back into a wakeful state without any harsh alarms.

As discussed in Podcast #331, I’ve recently taken a transcendental meditation (TM) course and for the past month have been experimenting with substituting the day’s nap with 10-20 minutes of TM. I’m still quantifying my body’s response to TM with heart rate variability measurements, and still consider myself to be a TM rookie, but stay tuned for an upcoming podcast episode with a TM expert to learn more about how TM can be potentially used as a substitute for either napping or even several hours of sleeping.


At some point between 2:30 and 3:00pm, I wake up, and this means I usually have a good hour and a half to kill before my two sons get home from school.

What do I do with these 90 minutes?

So that I can spend quality, undistracted time with my kids, my goal is to be completely finished with any stressful work, time-consuming tasks, or fires that need putting out before they arrive home. That means that this is now my time to make a cup of tea (I generally use mushroom blends such as the cordyceps, chaga, reishi, etc. discussed here) and do any or all of the following:

-Making phone calls.

-Paying bills.

-Opening mail and packages.

-Checking blog comments, e-mails, Facebook, Twitter, Instagram, etc.

Since my peak morning hours are now over and my creative hours have not yet struck, this late afternoon period is the perfect time of day for these relatively less productive and less creative activities, which are typically also activities that tend to follow Parkinson’s Rule, which states that tasks will expand to the time you allot to them. Because I only allow a maximum of 90 minutes for these activities, they don’t wind up taking too much precious time.


The boys arrive home. And now the fun begins.

If you read my book “10 Ways To Grow Tiny Superhumans“, then you know that I include my kids in my workouts. Since testosterone, body temperature, reaction time and post-workout protein synthesis all peak between the hours of 4:00pm and 6:00pm, this becomes the perfect time of day to throw down a hard workout, which can include things like:

1. Body Weight Workout:

-20 feet backward and forward crabwalks with kid riding on waist

-20 reps overhead child presses with squat

-20 feet bear crawls with kid on back

-10 pushups with kid on back

-20 feet crocodile crawls with kid on back

-10 arm curls holding kid upside down by their legs

2. Pool Workout:

-2 lengths underwater swimming with kid on back

-2 lengths doggy paddle with kid on back

-20 reps pool pullouts with kid on back

-2 minutes treading water with kid on back

3. Kids Mini-Version of My Workout:

-I sprint hill in weighted vest, kids sprint hill weight-free

-I do 10 reps barbell squat, kids do 10 reps body weight squat

-I do 10 reps barbell deadlift, kids do 10 reps sandbag deadlift

-I do 10 reps kettlebell swing, kids do 10 reps smaller kettlebell swing

-I do 30 burpees, kids do 10 burpees

-I spend 30 minutes in infrared sauna, kids join me for first 10 minutes

You get the idea. Sure, sometimes my workout simply isn’t conducive to including children (e.g. 40% incline walk on treadmill for 45 minutes), but I try to save these “adults-only” solo workouts for when the boys have some kind of post-school activity such as tennis, Awanas, piano, etc.

Why do I go through such trouble to include my children in my workouts?

A fascinating study at the University of Essex looked at the perception of children about their parents’ activity levels. In the study, researchers asked schoolchildren to rate how active they thought their parents were. Then they had those children complete a test of their own cardio fitness. In this case, they used a “bleep” test, which is a common way to measure basic fitness levels.

What researchers found was that the likelihood of the child having greater fitness based on their performance on the bleep test was directly influenced by how active that child perceived their parents to be. In other words, kids who were under the impression that their parents didn’t exercise very much, did not appear themselves to be exercising very much. This resulted in a dramatic decrease in their fitness compared to peers who rated their parents more highly in the physical fitness department.

This means that no matter their age, kids really do pay attention to and mimic their parents. So a big step to getting your kids fit is to be an example yourself. It makes a much bigger difference than you may think.

If you don’t have kids, I still, for the physiological reasons outlined above, recommend you save your hard workouts for late afternoon or early evening, and use your morning for less stressful activities such as yoga, Tai Chi, morning walks in the sunshine, etc.


As you can read in detail here, nearly seven days a week I finish up my afternoon or early evening workout with a glass of red wine.


Three main reasons, really.

First, I love the taste of wine, but I’m also well aware that alcoholic drinks and the fructose and other sugars therein can make you fat if you consume them in a fed state, so I instead consume my daily glass of wine in a “fasted” state post-workout (vs., say, having a big glass of wine during dinner or after stuffing my face with dinner). In this post-workout situation, the fructose sugars in the wine simply help to replenish my liver glycogen stores (muscles do not contain the enzyme to store fructose as glycogen, but the liver does), and the glucose and sucrose sugars are far less likely to spend significant amounts of time in my blood stream.

As for protein, if my workout includes any eccentric, muscle-damaging activities such as running or weight training, I also pop 10 amino acids tablets, which help with muscle repair and avoidance of tissue catabolism. I do this because any precious proteins I get from dinner usually won’t be rolling into my body for at least another two hours.

By this time of day, I’m also inching back into my creative hours, and since our family typically doesn’t eat dinner until 7:30 or 8:00pm, I now have plenty of time for:

Fiction or creative writing

-Playing guitar

-Taking a class (e.g. boxing, tennis, etc.)

-Preparing or cooking dinner

-Walking and plant foraging

So that’s how the afternoon ends: nearly every day of the week, I sip my wine and write while I sit for 20-30 minutes in compression boots (I swear by these boots for making my legs feel light as a feather for the next day’s workout), and then I venture into any other pre-dinner creative, learning or fun activities.



But wait, Ben!

What about what happens after 7:30pm? Dinner macronutrient ratios? Sleep routines? Evening hacks? Sex? Black-out curtains? Epic fireside dance routines?

Alas, time is up. But you can simply stay tuned for Part 3 of this series to get all the juicey-ness that is my evening routine.

In the meantime, if you dig this kind of “inside-the-life-of-Ben” stuff, you may (you creepy stalker, you) enjoy the first article in this series “My Exact Morning Routine Unveiled Step-By-Step“, and you may also like “A Day In The Life Of Get-Fit Guy“.

Another place where you can find the routines of some interesting folks much more famous than me is the excellent book “Daily Rituals: How Artists Work“.

And remember that I post every one of my workouts and many photos of my meals inside the BenGreenfieldFitness Inner Circle.

Of course, if you have proposed modifications to my daily routine, you want to describe your own daily routine, or you have questions, thoughts or aggressively good-humored ridicule, then feel free to use the comments section below!


Affiliate Disclosure


In my article “F*@# Diets – Customized, Delicious Nutrition Made Easy“, you learned how to customize your diet. However, that article focused more on testing, tweaking and customizing your diet, and less on cutting through the clutter and confusion generated by the myriad of diet books on the market.

After all, I get it: you want some type of done-for-you guide that simply tells you what to eat for breakfast, lunch, dinner and snacks. Fact is, since every human being is biologically unique, there is no “one-size-fits-all” guide. However, after reading over the past two decades literally hundreds of diet and nutrition books, and working with clients from pro athletes, to CEOs, to very sick individuals, to the average Joe and Jill, I can tell you with confidence there are less than a dozen books and diets that I actually endorse/agree with and that are intelligently written without excessive bias – and these are the same type of books and diets that I recommend to folks when I help them to review their health history, goals and labs, they desire a done-for-you plan, and they may not be able to afford, say, a customized meal plan written by me

So below, I’m giving you the best of the best: the basic to advanced diets that I’ve found to work time and time again for a variety of issues, including fixing the gut, losing fat, gaining muscle and enhancing performance. This list is not 100% exhaustive, but nine times out of ten, I’m putting my clients on a diet I’ve selected from the list below, then doing slight customizations and tweaks based on individual needs.

The Basic Dietary Best Practices

Let’s begin with the basics: practices that are seen time and time again in Blue Zone hotspots of longevity and also in the healthiest populations worldwide. No matter which diet you follow, you should include the following strategies:

-Incorporate regular intermittent fasts or longer fasting periods.

-Be ruthlessly cognizant of inflammatory foods and control of glycemic variability.

-Occasionally re-feed the body with adequate calories and carbohydrates.

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-Occasionally engage in periods of more intense detoxification.

-Whenever given the option between real food and packaged/processed food, choose the former.

-Eat a very wide variety of multi-colored plants, herbs and spices.

-Whenever possible, choose clean, organic, wild, non-GMO or otherwise healthy foods and ingredients.

-Whenever possible, eat locally grown foods that are available on a seasonal basis.

-Review the longevity tips in my article “12 Basic, Natural & Easy Habits To Enhance Longevity” and incorporate those principles into your diet as frequently as possible.

Make sense?

OK, now let’s dive into the nitty-gritty.

4 Beginner Meal Plans To Reboot The Body

The meals in this beginner section are designed to give you an extremely clean eating protocol fashioned to reboot and reset your entire body, especially the gut. I recommend that unless you are in pristine health, you follow any of the meal plans in this section for a minimum of 4-8 weeks prior to progressing to an intermediate plan. If you have gut issues, inflammation, autoimmune symptoms, etc. you should plan on sticking to this type of diet until symptoms subside, which can take 3-6 months (I’m not a doctor, so please don’t misconstrue this as medical advice).

Depending on taste, desire for variety and your unique food preferences, you can mix and match any of the programs in this section. Rather than simply recommending one single diet – which I’ve already mentioned and you know from this article is a flawed approach – I’m instead equipping you with a variety of diets that you can use to heal your gut, ease digestion, detox the body and prepare your digestive system for more complex eating patterns after you’ve cleaned things up.

Beginner Option #1: The Autoimmune Paleo Diet

One of the best ways to clean up your diet is to follow an Autoimmune Paleo Diet (AIP). Also known as the paleo autoimmune protocol, the AIP diet is a much stricter version of the Paleo diet (which is based on meat, fish, vegetables, nuts and seeds). It eliminates foods such as dairy, grains, eggs, nightshades, legumes and more, since in people with a leaky gut these foods may cause inflammation. By including nutrient-rich foods and avoiding inflammatory ones, the AIP diet aims to heal inflammation and any holes in the gut. People who follow the AIP diet should typically follow it strictly for 4-8 weeks and then slowly reintroduce foods that they have been avoiding. I recommend following this plan if you’ve completed any food allergy panels such as Cyrex that indicate you have sensitivities to wheat, soy, gluten, dairy, eggs, etc. or you’ve tested your gut and have inflammation. The AIP meals can be mixed and matched with any of the meals from the SCD Diet Plan or GAPS diet. The best book to accompany this diet and get even more recipes is ”The Autoimmune Paleo Cookbook” by Mickey Trescott.

AIP Diet Sample Meals

Breakfast – Get Your Greens Mint Smoothie Bowl


1 1/4 cups full fat coconut milk

1/4 cup melted coconut butter or manna

6 large handfuls of raw spinach

2 cups packed mint leaves

2 ripe bananas

1/2 large avocado or 1 whole small avocado

Optional: 2 scoops grass fed gelatin 


  1. Place all the ingredients in your high-speed blender (I use Vitamix and love it)
  2. Blend until smooth
  3. If adding the gelatin, stir that in until dissolved
  4. Serve and enjoy!
Lunch – Grilled Peach Salad With Baby Arugula, Pistachios And Lemony Yogurt Dressing


3 firm, not quite ripe peaches, each cut into 6 wedges

a few tablespoons extra virgin olive oil (for grilling and the greens)

1 tablespoon freshly squeezed lemon juice

6 cups of baby arugula

1/2 cup toasted pistachios, roughly chopped

3 or 4 medium-sized radishes, thinly sliced

chives, sliced thinly

salt and pepper, to taste

Lemony Yogurt Dressing (recipe below)

Lemony Yogurt Dressing Recipe

1 cup yogurt (I used homemade coconut yogurt)       

1/3 cup chopped fresh parsley

1/4 cup extra virgin olive oil                      

1/4 cup fresh lemon juice

1 teaspoon lemon zest

1 garlic clove, minced

sea salt and pepper, to taste


  1. Preheat grill (or grill pan) to medium-high heat, brush the grill with some olive oil and brush each peach segment with olive oil, season with salt and pepper. Place the peaches on the hot grill and grill until they are golden and have char marks, 1 to 2 minutes on each side.  Don’t move them around, once ready – flip to the other side. When your peaches are done, remove from the heat and allow them to cool.
  2. For the Lemony Yogurt Dressing, add all of the ingredients to a small bowl and whisk together until combined. Salt and pepper, to taste. Set aside.
  3. Toss the baby arugula with a little olive oil and 1 tablespoon of fresh lemon juice. Arrange on a serving platter, top with grilled peaches, radishes, toasted pistachios and drizzle the lemon yogurt dressing over top. Top with fresh chives and salt and pepper to taste.
  4. Serve immediately.

amount per serving (4 servings) calories 339

fat 63% 25 g carb 26% 24 g  protein 9% 9 g

Dinner – Ranch Pork Ribs


2 lb pork spare ribs

Sea salt, to taste

1 tbsp extra virgin olive oil

5 cloves of garlic, minced

Zest of 2 large or 3 small lemons

1/4 cup fresh chopped parsley leaves

1 tsp dried chives

1 tsp onion powder

1/2 tsp sea salt

1/2 tsp dried dill

Juice from 1/4 lemon


  1. Preheat oven to 300 degrees F.
  2. Line a baking sheet with parchment paper.
  3. Sprinkle the ribs with salt on both sides and lay them flat on the baking sheet so they curve down.
  4. In a small bowl, mix together the rest of the ingredients, except lemon juice, until they form a thick paste.
  5. Rub the spice paste on top of the ribs until they are evenly coated.
  6. Bake the ribs for 2.5-3 hours until they are juicy in the inside, and crispy on the outside.
  7. Cut spareribs into sections.
  8. If you want crispier ribs, broil them for 4-5 minutes.
  9. Sprinkle with lemon juice before serving.

amount per serving (6 servings) calories 511

fat 67% 38 g carb 13% 18 g protein 19% 25 g

Beginner Option #2: The Specific Carbohydrate Diet

The Specific Carbohydrate Diet (SCD) is a diet first described by Sidney V. Haas in 1924 as a way to treat celiac disease, and further refined in the 1951 medical textbook “The Management of Celiac Disease”. It was later re-popularized in 1987 by Elaine Gottschall, the mother of one of Haas’s patients. The SCD is a gluten-free and grain-free diet and was actually a popular treatment for celiac disease decades even before gluten was even discovered. I recommend you follow this plan if you have IBD, IBS, bloating, gas or gut inflammation, particularly if these issues are brought on by gluten or grain consumption. The SCD meals can also be mixed and matched with any of the meals from the Paleo Autoimmune Diet Plan or GAPS diet. The best book to accompany the SCD program and study up on it more is “Breaking the Vicious Cycle” by Elaine Gottschall.

SCD Sample Meals

Breakfast – Bacon, Vegetable & Cheese Egg Bake


5 slices of no-nitrate bacon

1/2 cup sliced bell peppers

1/4 cup chopped onions

1 cup broccoli slaw mix

4 eggs

1/2 cup dripped yogurt cheese

3/4 cup shredded sharp cheddar cheese


  1. Preheat oven to 350 degrees.
  2. Chop bacon into pieces and fry until crispy. Put bacon pieces on a paper towel and dispose of the bacon grease. Place on the vegetables in the pan and saute for a few minutes until the broccoli mix is soft and the frozen vegetables are heated through.
  3. Whisk eggs, dripped yogurt, and 1/2 cup of the cheese together. Butter a glass 8 x 8-inch baking dish. Place the vegetables and bacon in the baking dish. Pour the egg mixture over them and stir to combine. Spread the remainder of the cheese over the top.
  4. Bake for 30 minutes until the eggs are set.
Lunch – Chicken Fajita Lettuce Wraps


1 lb boneless skinless chicken breast

3 small peppers (green, yellow, orange, red – whatever you  like – I bought a pre-sliced fresh pack)

1 small onion

butter lettuce leaves

2 cups cooked black beans

fresh salsa

grated cheese (optional)

yogurt (optional)


  1. Slice the chicken, peppers, and onion into thin strips.
  2. Coat vegetables with a little olive oil.
  3. Saute’ or grill chicken and vegetables (I used my Griddle) using olive oil to coat the pan or grill. I did the chicken for 3-4 minutes on each side. The peppers took about 5 minutes per side – cook until desired softness. I sauteed the onions on the stove because I ran out of room on the Griddle. They took probably about 5 minutes. I cooked them until they were soft and slightly browned.
  4. Heat beans.
  5. Spread washed lettuce leaves on a plate. Top with chicken and vegetables. Garnish with salsa, yogurt, and cheese if desired. Serve with the black beans.
Dinner – Baked Parmesan Fish Sticks


2 cod fillets

3/4 almond flour

1/2 cup grated Parmesan

1 tsp salt

1 tsp freshly ground pepper

2 eggs

Olive oil


  1. Preheat oven to 500 degrees.
  2. Line baking sheet with parchment paper. Spray with olive oil.
  3. Slice cod into half inch strips. Beat eggs in a small. bowl. Combine flour, cheese, salt and pepper in a small bowl.
  4. Dip fish into egg and then dredge in the flour mixture.
  5. Place fish evenly in single layer on baking sheet.
  6. Spray fish with a little olive oil.
  7. Bake for 13 to 15 minutes, until fish is golden brown.

Beginner Option #3: The Gut & Psychology Syndrome Diet

The Gut & Psychology Syndrome (GAPS) diet was derived from the Specific Carbohydrate Diet (SCD) to naturally treat chronic inflammatory conditions in the digestive tract as a result of a damaged gut lining. It gained great popularity after Elaine Gottschall healed her child of ulcerative colitis and became an advocate for the SCD diet. Through years of research and clinical experience, Dr. Natasha Campbell-McBride adjusted Gottschall’s protocol to fit the individual healthcare needs of her patients suffering from a variety of intestinal and neurological conditions as a result of an imbalanced bacterial ecosystem within the GI tract. The GAPS Diet focuses on removing foods that are difficult to digest and damaging to gut flora and replacing them with nutrient-dense foods that give the intestinal lining a chance to heal and seal. If you have cognitive issues, irritation, brain fog or nervous system based problems related to the gut, this is a good diet to follow. The GAPS meals can also be mixed and matched with any of the meals from the Paleo Autoimmune Diet Plan or SCD diet. The best book to accompany the GAPS Diet is “Gut & Psychology Syndrome” by Dr. Campbell-McBride.

GAPS Diet Sample Meals

Breakfast – Slow Cooker Chicken Bone Broth Recipe


2 pounds chicken bones leftover from roasted chicken, preferably organic

2 stalks celery roughly chopped

2 carrots skin on, roughly chopped

1 yellow or white onion roughly chopped

1 green bell pepper roughly chopped

1 head garlic

1/2 cup fresh parsley

1/4 cup fresh thyme

2 sprigs rosemary

2 bay leaves

1 tablespoon whole peppercorns

8-10 cups filtered water or enough to cover ingredients


  1. Rinse vegetables and herbs and place into a slow cooker.
  2. Add chicken bones and all remaining ingredients to slow cooker and cover with enough water so that all ingredients are submerged.
  3. Turn on slow cooker to low heat and let cook for 12-18 hours.
  4. Remove from heat and carefully separate the vegetables and bones from the broth.
  5. Strain the broth into a bowl through a colander, and strain once more through a cheesecloth to remove any remaining particles.
  6. Pour broth into an airtight jar and store in the refrigerator for up to a week, or freeze for up to 3 months.

amount per serving (1 cup) calories 13

Lunch – The Best Turkey Bone Broth Recipe That You Can Make With A Finished Bird


1 turkey carcass from a roasted bird (it’s OK to have some meat and skin attached to the bones)

Turkey giblets

1 large onion, coarsely chopped

6 cloves garlic, smashed

1 cup parsley (1 small bunch)

1 mandarin orange peel (orange peel or lemon peel works too)

2 bay leaves

7 quarts filtered water


  1. Place the turkey carcass and giblets in a large stockpot. Add the onion, garlic, parsley, orange peel, and bay leaves, and cover with cold water.
  2. Bring to a boil and reduce the heat to medium-low. Simmer for 8-10 hours.
  3. Discard the solids and strain the broth through a fine-mesh strainer into a large container. Ladle the broth into mason jars. Once it’s cool, you’ll be able to remove the fat on the surface easily with a spoon. Enjoy and refrigerate or freeze the leftovers for later.

servings 5 quarts

amount per serving (1 cup) calories 94

total fat 4.1g total carbohydrates 9g protein 6.1g

Dinner – Slow Cooker Pot Roast With Beef Bone Broth


4 cups Beef Bone Broth   

3 pounds chuck roast

6 carrots roughly chopped

2 sweet potatoes cut into ½-inch cubes

2 onions halved

2 sprigs fresh rosemary

3 sprigs fresh thyme

½ teaspoon Kosher salt

½ teaspoon ground black pepper


  1. In a large crock pot, add all of the ingredients.
  2. Cook on high heat for 4 hours. (Or 8 hours on low heat).
  3. Remove herb stems and enjoy.

servings 10  amount per serving calories 303

total fat 15g total carbohydrates 10g protein 29g

Beginner Option #4: Dr. Thomas Rau’s Swiss Detox Diet

Below is a full week of eating based on Thomas Rau’s Swiss Detox diet. If you have a need for a liver or gallbladder cleanse, this protocol works very well and can be used as a 7-14 day “jumpstart” for any of the other meal plans in the Beginner, Intermediate or Advanced sections. I am actually a big fan of incorporating this diet as a cleanse one to two times each year, especially during periods of time when you are at home, not traveling, and able to give your body a little extra rest and recovery. An alternative to this diet is Dr. John Douillard’s Colorado Cleanse, which is very similar in terms of it being a comprehensive approach to specifically heal and detoxify the gut, liver and gallbladder. Both these programs are very simple and comprised of foods such as kitchari cleansing stew, olive oil and celery juice. The best books to read to better understand the protocol and to get more recipes are Dr. Thomas Rau’s “Swiss Secrets to Optimal Health” and Dr. John Douillard’s ”The Colorado Cleanse”, “Eat Wheat”, and “Body, Mind, Sport”.


Swiss Detox Diet Sample Meals

½ cup cooked steel cut oats

1 chopped date

½ grapefruit

½ apple

8 oz vegetable broth

1 cup decaf green or herb tea


1 cup of salad

1 tablespoon of olive oil and lemon juice to taste

1 cup of steamed vegetables

1 small boiled potato

1 tablespoon sunflower seeds

2 teaspoons of balsamic vinegar and olive oil


1/2 cup fresh vegetable juice

2 cups vegetable soup

1 cup steamed vegetables

1 cup herb tea

Beginner Option #5: The Elemental Diet

Finally, should you need to pull out all the stops to manage gut inflammation, small intestinal bacterial overgrowth (SIBO), candida, yeast, fungus constipation, FODMAP sensitivities or leaky gut and simply want to push reboot button on digestion altogether, you can spend 2-4 weeks on an elemental diet. The elemental diet is the simplest, and admittedly, most boring of all the meal plan options. It involves consuming only a meal replacement powder for breakfast, lunch and dinner, along with a few extra oils, fats and amino acids for added nutrients. Below is a sample week of eating on the elemental diet. For your meal replacement drink, I recommend one to two servings of Thorne’s Mediclear SGS. For each shake, I recommend that you add 10-20g essential amino acids, along with a teaspoon to tablespoon of extra virgin olive oil and MCT or coconut oil. Most of my clients who follow this diet have had the best success using organic bone broth as a liquid and blending the meal replacement powder. I personally prefer the blending approach, along with the addition of ice and vanilla stevia so that each meal tastes like a giant bowl of ice cream. Should you want a bit of extra variety, you can include basic soups, broths and steamed vegetables in your evening meal (more details and a good podcast on this here). To learn more about the elemental diet, I recommend Dr. Allison Siebecker’s “” website, along with Dr. Michael Ruscio’s book “Healthy Gut, Healthy You”.

3 Intermediate Meal Plans To Expand Your Options

After following any of the beginner options for 8-12 weeks, your gut will be far more prepared to introduce a wider variety of foods. As mentioned above, if you experience a need to detox or cleanse, you can return to the beginner options at various points throughout the year, such as performing a 1-2 week liver cleanse in the Spring and in the Winter, or following an elemental diet for the first 30 days of each year. As you know from my article on five simple steps you can take to live longer, you should ensure that your lifelong eating plan reduces both glycemic variability and inflammation, while also providing a wide intake of wild plants, natural oils and digestible, nutrient-dense foods. So for the intermediate meal plan section of this article, I am introducing you to my favorite diets that are clean, easy-to-digest, primarily consist of real whole food, and are appropriate for a large number of individuals.

Intermediate Option #1: The Wahls Protocol

Dr. Terry Wahls’ “Wahls Protocol”, particularly the lower-carbohydrate, ketogenic version of her diet as a way to be ketogenic but still eat a wide variety of plant matter, is one that I recommend quite often. After she was diagnosed with MS, she began studying food and vitamins, and based on the plant-rich, Paleo-esque diet she created, she eventually progressed from using a wheelchair to biking miles at a time. On the Wahls Protocol, you eat lots of meat and fish, vegetables (especially green, leafy ones) brightly colored fruit, like berries, fat from animal and plant sources (especially omega-3 fatty acids), and avoid dairy, eggs, grain, legumes, nightshades and sugar. The best book to accompany this meal plan is “The Wahls Protocol” by Dr. Wahls.

Wahls Protocol Sample Meals

Breakfast  – Low Carb Pumpkin Pancakes


1 cup almond meal
2 large eggs
¼ cup pumpkin puree
¼ cup sour cream
2 tablespoons butter
1 teaspoon pumpkin pie spice
1 teaspoon baking powder
¼ teaspoon salt


  1. Mix the eggs, pumpkin puree, sour cream and butter together.
  2. Mix the almond meal, pumpkin pie spice, baking powder and salt together.
  3. Slowly add wet ingredients to dry ingredients to get a smooth consistency. There will be some clumps in there, but don’t worry yourself too much about these.
  4. Put a pan on medium heat. Use some butter to grease the pan. Then, pour pancake batter into the pan and cook until bubbles appear on the top.
  5. Flip pancakes and cook on the other side until browned. Remove from the pan and serve warm.

This makes a total of 8 Low Carb Pumpkin Pancakes. Each pancake comes out to be 141.18 calories 12.59g fats, 3.53g net carbs, and 5g protein

Lunch – Oven Baked Beef Fajitas


2 lbs. sirloin steak, thinly sliced

1 green bell pepper, sliced

1 red bell pepper, sliced

1 large onion, sliced

2 tbsp. olive oil

Fajita Seasoning Ingredients:

2 tsp. chili powder

1 tsp. paprika

1/2 tsp. onion powder

1/2 tsp. garlic powder

1/4 tsp. cayenne pepper

1/2 tsp. ground cumin

Sea salt and freshly ground black pepper


  1. Preheat your oven broiler to 500 F.
  2. In a small bowl, combine all the ingredients for the fajita seasoning, and whisk until well combined.
  3. Add the vegetables and steak to a bowl, season with the fajitas seasonings, drizzle with olive oil, and toss until well coated.
  4. Place the seasoned vegetables and steak on a baking sheet.
  5. Broil in the oven 5 to 6 minutes, turn the meat and vegetables once, and cook for another 5 to 6 minutes.
  6. Serve with your choice of fresh salsa, lettuce leaves, or cauliflower tortillas.

amount per serving (4 servings) calories 650

protein: 61g / 39% carbs: 8g / 5% fat: 39g / 56%

Dinner – The Best Turkey Meatballs


10 slices bacon

2 lbs. ground turkey

3 small red chilis

1/2 medium green pepper

1 small onion

1/2 tsp. salt

1/2 tsp. pepper

2 large handfuls of spinach

3 sprigs thyme

2 large Eggs

1 oz. pork rinds


  1. Line a baking sheet with foil and add your bacon. Preheat the oven to 400F.
  2. Once the oven is heated, add bacon to oven and cook for 30 minutes or until crisp.
  3. While bacon is cooking, prep all ingredients by adding to food processor and dicing.
  4. Add all ingredients (except bacon) to the ground turkey and mix well.
  5. Once bacon is out of the oven, set bacon aside and drain fat into separate container. Form 20 meatballs and lay over the same sheet the bacon cooked on.
  6. Cook meatballs for 15-20 minutes or until juices run clear, then skewer 2-3 pieces of bacon to each meatball. Each meatball should get 1/2 a piece of bacon.
  7. In the food processor, combine spinach, bacon fat, and seasonings of your choosing (see top of post).
  8. Create “stick” of butter and serve under meatballs.

20 total turkey meatballs, each being 141 calories

10.3g fats, 0.6g net carbs, and 12g protein.

Intermediate Option #2: Stephen Gundry’s Plant Paradox Diet

Dr. Stephen Gundry’s “Plant Paradox” diet is a protocol that eliminates dietary lectins (a natural plant-based defensive protein that can cause gastric distress in many people and is found in foods such as green beans, lentils and edemame), limits sugar significantly, and curbs high intake of polyunsaturated omega-6 fats. The traditional diet kick-starts with a 3-day cleanse, wherein one repopulates the gut bacteria with leafy greens, cruciferous vegetables, clean protein, and good fats. Beyond those three days, there is a second phase where one eats only from the list of approved foods for at least six weeks. I’ve simplified the diet below to give you a protocol that incorporates the lectin-free approach, primarily using a ketogenic strategy to control any blood sugar fluctuations. If you want to include a rich variety of vegetables in your diet but have difficulty digesting them, this a good way to still be able to consume a diverse array of plants, prepared in a manner that makes them easier to digest. The best book to accompany this diet is Dr. Stephen Gundry’s “Plant Paradox Diet”.

Plant Paradox Diet Sample Meals

Breakfast – Cinnamon Cassava Flour Pancakes


1 cup cassava flour

2 tablespoons monk fruit sweetener

1 tablespoon baking powder

1 teaspoon cinnamon plus more for serving

1/4 teaspoon sea salt

1/8 teaspoon nutmeg

1 1/4 cup goat’s milk kefir or coconut/almond yogurt, room temperature

1/2 teaspoon vanilla extract

2 large eggs room temperature

3 tablespoons melted butter plus more for serving

1/4 cup water


  1. Preheat a nonstick griddle to medium-low heat.
  2. Whisk together the flour, sweetener, baking powder, cinnamon, sea salt, and nutmeg in a medium bowl until combined. Whisk together the kefir/yogurt, vanilla, eggs, and water in a large bowl until well combined. Whisk the butter into the kefir mixture.
  3. Combine the dry mixture and the wet mixture in the large bowl, whisking until smooth and well combined.
  4. Use a 1/4 cup measuring cup to pour batter on the hot griddle, 1-3 pancakes at a time. Cook until bubbles break the surface and the undersides are golden brown, about 2 minutes. Flip with a spatula and cook about 1 minute more. Repeat with the remaining batter.
  5. Serve hot or transfer to a warm oven and cover with a slightly damp towel to keep warm. Sprinkle with cinnamon and serve with butter.
Lunch – Healthy Broccoli Soup


2 tablespoons olive oil

1 sweet onion chopped

1 carrot peeled and thinly sliced

3/4 pound broccoli 3 1/2 cups, coarsely chopped or 2 10 ounce packages frozen, chopped broccoli

14 ounces low sodium chicken broth

1 cup water

1/2 teaspoon sea salt

1/4 teaspoon pepper

2 teaspoons mustard seed optional

1/4 cup sour cream


  1. Cook onion and carrots in olive oil over medium heat for about 5 minutes, stirring occasionally, until onion is tender. Stir in mustard seed, salt and pepper.
  2. Stir in broccoli, broth and water. Heat to boiling; reduce heat. Cover and simmer about 10 minutes or until broccoli is tender.
  3. Remove the pan from the heat and blend using an immersion blender. Blend until smooth.
  4. Return the pan to the burner. Heat over low heat just until hot. Stir in sour cream. Top with shredded cheese if desired.

4 servings

Dinner – Lemon Garlic Chicken Drumsticks


1/3 cup coconut aminos

Juice and zest of 2 lemons

1 tbsp avocado oil or extra virgin olive oil

8 cloves of garlic minced

1 tbsp dried oregano

1 tsp sea salt

1 tsp ground black pepper 

3 lb chicken drumsticks


  1. In a shallow dish, combine and whisk together all ingredients, except the chicken drumsticks.
  2. Lay the drumsticks in the marinade in a single layer, and marinate in the fridge for 6-24 hours, flipping halfway through.
  3. Cave Tools Chicken Wing & Leg Rack method: Preheat the grill to medium high heat. Fit the drumsticks into the racks, and place some hardy vegetables tossed with a little bit of oil and spices on the drip tray. Place on the grill, cover and let it cook for 45 minutes, or until the chicken is cooked through.
  4. Direct grill method: Preheat the grill to medium high heat. Place the chicken on the rack and grill for 30 minutes, turning every 5 minutes.
  5. Oven method: Preheat oven to 400 degrees F. Place the drumsticks on a baking sheet in a single layer. Bake for 40 minutes, until the chicken is dark brown.
  6. While the chicken is cooking, heat the marinade in a small saucepan on the stovetop over high heat. Once the sauce starts boiling, reduce the heat and simmer until the sauce is reduced and thickened, about 7-10 minutes. Drizzle over chicken before serving.

amount per serving (6 servings) calories 451

Intermediate Option #3: Ketogenic Mediterranean Diet

I am a big fan of a low-carbohydrate version of a Mediterranean diet. As you learned in”12 Basic, Natural & Easy Habits To Enhance Longevity“, the Mediterranean diet is a plant and omega-3 fatty acid rich diet that is prevalent in many longevity hotspots and Blue Zones (although some researchers have pointed out that it is possible that the positive health effects of the diet may be caused by lifestyle factors other than the simple macronutrient composition of the diet – such as fasting, seasonal eating, social meals, high intake of tannin-rich beverages and wild plants and limited meat consumption). Another strategy that we see prevalent in many hunter-gatherer and healthy ancestral populations is the ketogenic diet – particularly one achieved not via eating a stick of butter and oodles of coconut oil every day, but instead achieved with high intake of omega-3 fatty acids and natural oils, fasting, low starch intake and high vegetable intake. Scientific literature shows that a ketogenic diet produces robust physiological and biochemical health advantages, and is able not only to induce effective weight loss but also to improve several cardiovascular risk parameters. A ketogenic Mediterranean diet merges the well-known beneficial effects of the Mediterranean diet with the positive metabolic effects of a ketogenic diet. An excellent book to accompany this plan and to learn more is the “Ketogenic Mediterranean Diet” by Robert Santos-Prowse.

Ketogenic Mediterranean Diet Sample Meals

Breakfast – Chocolate Almond Butter Crepes



6 medium size eggs

1/2 cup full-fat coconut milk or almond milk

4 tbsp melted coconut oil

3 tbsp coconut flour

3 tsp arrowroot powder

1/4 tsp fine sea salt

1/2 tsp vanilla extract

Ghee (to grease the pan)

Chocolate (Raw Cacao) Almond Butter Spread:

4 tbsp unsweetened and unsalted almond butter (either chunky or smooth), Stir-well

1 tsp raw cacao powder (use 1 ¼ tsp for stronger bitter chocolate taste)

6 tbsp full-fat coconut milk from a can (For thinner batter, add ½ to 1 tbsp coconut milk a time until desired consistency)

Small pinch of fine sea salt



  1. Whisk and stir all ingredients under “ Crepes” in a large mixing bowl until there are no lumps. Let the batter sit for 5 minutes.
  2. Heat 1 tsp ghee in a cast iron skillet or non-stick skillet over medium heat. When hot, lower the heat to medium-low, whisk the batter again for an additional 10 seconds.
  3. Pour ¼ cup of the batter into the pan. Quickly and gently swirl the pan around so that the batter coats the entire pan evenly. Cook about 1-minute or until the edges start to crisp. Carefully flip and cook the flip side about 30 seconds. Transfer to a cooling rack and repeat with the remaining batter.

Chocolate (raw cacao) almond butter:

  1. Combine/stir almond buttercacao powdercoconut milk, and a pinch of fine sea salt until creamy and smooth. Taste and adjust to your own liking.

Notes: * You may need to add more ghee butter to grease the skillet after the first crepe. Add as little ghee butter as possible (¼ to ½ tsp a time). Too much butter will make the crepe greasy.

*Optional toppings for folks: fresh fruit or maple syrup.

amount per serving (8 servings) calories 237

Lunch – Salmon Arugula Salad


For the Salad:

1 large wild salmon fillet;

2 tbsp coconut oil;

A few sprigs fresh thyme;

2 cloves garlic, minced;

A few handfuls of fresh arugula;

2 to 3 artichoke hearts, chopped;

3/4 cup cherry tomatoes, halved;

Sea salt and freshly ground black pepper to taste;

For the Dressing:

4 tbsp extra-virgin olive oil;

4 tbsp paleo mayonnaise;

2 tbsp lemon juice;

1 tbsp Dijon or homemade mustard;

Sea salt and freshly ground black pepper to taste;


  1. Fire up the grill and keep it at a medium-low heat. While the grill heats up, season both sides of the salmon fillet with salt and pepper to taste.
  2. Place on a sheet of foil (enough to wrap around the whole piece of fish) and drizzle with coconut oil.
  3. Sprinkle the top of the fillet with minced garlic and place a few sprigs of thyme on top.
  4. Seal the salmon in the foil and place on the barbecue. Cook for 15 to 20 minutes, until soft pink and flaky.
  5. Meanwhile, in a large salad bowl combine the arugula, cherry tomatoes and artichoke hearts. During this time you can also combine the ingredients for the dressing and set aside for later use.
  6. Once the salmon has cooked, remove from the grill and allow it to cool for a few minutes. Using a fork, pull apart the salmon into smaller pieces. Toss in with the rest of the salad. Drizzle with the dressing and serve while the salmon is still a little warm.

amount per serving (4 servings) calories 413

Dinner – Baked BBQ Beef Ribs


3 lbs. beef ribs, membrane removed

2 tbsp. chili powder

1 tbsp. garlic powder

1 tbsp. onion powder

1 tsp. paprika

2 tsp. dried oregano

-friendly BBQ sauce

Sea salt and freshly ground black pepper


  1. Preheat oven to 250 F.
  2. In a bowl, combine the chili powder, garlic powder, onion powder, paprika, oregano, and season to taste.
  3. Generously rub the ribs with the chili powder mixture (you can also let the ribs marinate up to 12 hours in the refrigerator).
  4. Wrap the ribs in parchment paper and place on a baking sheet.
  5. Bake in the oven for 3 to 4 hours, or until meat falls off the bone.
  6. Brush the ribs with BBQ sauce and broil in the oven 4 to 5 minutes per side, or on a preheated grill.

amount per serving (4 servings) calories 1238

Advanced Meal Plans With More Complexity & Variety

Although any of the intermediate meal plans can be followed indefinitely as a diet for life, a more advanced and widely varied diet is something I am a big fan of, especially if your gut is healthy and weight loss isn’t your primary goal. In other words, if your blood glucose and inflammation are under control, your body weight is where you want it to be, you’ve achieved full-body wellness and now you simply want to enjoy and experiment with as many foods as possible, and even weave into your diet the concept of eating according to your ancestry, any of the strategies from this section will work for you.

Advanced Option #1: The Weston A. Price Diet

The Weston A. Price diet, which you learn about in my podcast with Dr. Cate Shanahan is the ultimate diet for increasing beauty and symmetry and also ensuring you eat a full spectrum of fat-soluble vitamins. This diet is the closest representation to the way that I and my family eat, although we vary our selections widely based on what is growing in season, what I have hunted, what is available at local farmer’s market, and where our travels may take us. The best book to learn more about this diet is “Nourishing Traditions” by Sally Fallon.

Weston A. Price Diet Sample Meals


Bacon (baked in oven at 350°F) and pancakes (recipe in Nourishing Traditions). Serve with maple syrup or, if you are feeling ambitious, top with whipped cream and berries. NOTE: Make a double batch of pancakes and freeze what is not eaten, or simply keep the unused batter in a jar in the refrigerator to make pancakes another morning.


Wild caught canned salmon mixed with chopped hard-boiled eggs, raw yogurt, a little mayonnaise (or Sour Cream Sauce recipe from Nourishing Traditions), crispy nuts, celery, and relish on a piece of sourdough bread with a glass of kombucha (store-bought or homemade). NOTE: Make enough salmon salad for lunch on Monday


Grilled or fried beef or lamb patties with grated liver or heart mixed in, all the fixings (lettuce, tomato, onion, homemade ketchup, mustard, avocado, and sprouted whole grain bun or sourdough bread), baked potatoes, and sauerkraut (homemade from previous kitchen session or purchased raw product). NOTE: Make extra patties for lunch the next day.

MEAL PREP NOTES: Soak pancake batter on Friday for Saturday morning. Start your crispy nuts for the rest of the week (if not already prepared). Take chicken broth out of the freezer for soup the next day.

Advanced Option #2: Customize A Whole Foods Diet To Your Ancestry

There are a variety of ways in which you can customize the Weston A. Price to be even more specific to your ancestry. For example, in the book “The Jungle Effect” Dr. Daphne Miller, MD (you can also listen to my fascinating podcast with her here) explains the dietary wisdom of traditional cultures who follow a diet specific to their genes and ancestry. In her research for the book, Miller traveled to a variety of locations around the world that she identified as “cold spots” (the opposite of hot spots!) for specific diseases. These were areas that had a remarkably low incidence of diseases such as diabetes, heart disease, depression, colon cancer, breast cancer and prostate cancer. To discover the ingredients and recipes that truly maintain health and prevent or treat chronic disease, she focused her attention on the traditional foods that were consumed in each cold spot. It turns out, many of these cultures eat a whole food, Weston A. Price-like diet that is specific to their tradition, ancestry and local environment.

For example, Crete, Greece is a cold spot for heart disease and the foods that they eat include traditional Mediterranean staples such as olive oil, whole grains, legumes, red wine and leafy green vegetables. Below are a few other examples. As you read, you may find it intriguing that many of the cold spot inhabitants who relocate from their native regions and switch to a Westernized, modern, processed diet tend to develop the very diseases for which their traditional environments are cold spots!

-Copper Canyon, Mexico (diabetes cold spot): Corn, beans, squash, peppers, nopal cactus, onions, cilantro, tomato, jicama, nuts, avocado.

-Crete (heart disease cold spot): Olive oil, chickpeas, lentils, whole grain pasta, potatoes, Swiss chard, kale, arugula, fish, red wine, figs, walnuts.

-Iceland (depression cold spot): Fish, walnuts, purslane, flaxseed oil, barley, rye, black tea, beans, split peas, potatoes, organic dairy products, omega 3 enriched eggs, wild game, cabbage, bilberries.

-Cameroon, West Africa (colon cancer cold spot): Millet, teff, collard greens, mustard greens, spinach, okra, plantains, beans, nuts, fish, wild poultry and game, onions, tomato, banana, yogurt, kefir, fermented vegetables.

-Okinawa, Japan (breast and prostate cancer cold spot): Tofu, tempeh, miso, fish, cabbage, bok choy, broccoli, kale, cauliflower, brown rice, green tea, sea vegetables, sweet potato, mushrooms, tomato, watermelon, grapefruit.

For more, read Dr. Miller’s book. In my opinion, a whole foods diet that adheres to the principles of Weston A. Price while also incorporating the traditional foods your ancestors would have eaten is the very best way to eat for the ideal combination of health, cognition, performance, fertility and longevity – and this is exactly how I eat when I’m at home and I have ample time for meal prep and cooking.

Advanced Option #3: The Ultimate Biohacked Diet

When I’m busy or traveling, I’ll often fall into stints of what I call my  “Ultimate Biohacked Diet”, primarily comprised of:

-Major calories and nutrients: Meat, wild-caught fish, bone broth, bitter greens and wild plants – some of the most nutrient-dense food groups you can easily find.

-Beverages: Black and green tea, red wine and coffee – all chock full of antioxidants and longevity-enhancing compounds.

-Supplements: Exogenous ketonesfish oilcreatineessential amino acids.

-Nootropics: Micro-doses of psilocybin blended with Lion’s Mane and niacin (a mind-bending, productivity-enhancing, brain-spinning stack made popular by mushroom expert and mycology researcher Paul Stamets).

Here’s how a sample day looks on this diet:

-Morning supplements: creatinefish oilmushroom stack.

-Breakfast: Sardines or anchovies over mixed greens with green tea; or green smoothie; or fatty coffee blended with mushrooms.

-Snack: One cup bone broth; or exogenous ketones and essential amino acids.

-Lunch: Fasting – black coffee only.

-Pre-workout: One cup bone broth; or exogenous ketones and essential amino acids; or Kion Clean Energy Bar.

-Dinner: Celebration of a day of hard work with a bone-in grass-fed, grass-finished ribeye steak accompanied by red wine and nettle leaves or some other handful of wild plants; or salmon on a bed of roasted vegetables. If I worked out, usually also sweet potatoes, yams, beets, taro, parsnip, white rice or some other “safe starch”. I’ll often also include hefty doses of Dr. Thomas Cowan’s vegetable powders , as they are a fast way to get nutrient-dense plant extracts without much chopping or food prep.

I’ve found this approach to work quite well on cognitively demanding days when I’m at home, when my wife and children are gone, and when I need to buckle down and tackle a good 12-16 hours of deep work, which I occasionally do.

Finally, I’m often asked: “what do I personally eat”? My own diet is a mashup of the biohacked diet above when busy or traveling, and a Weston A. Price approach when I can – along with inclusion of one to two yearly cleanses or detoxification protocols, a daily 12-16 hour intermittent fast, and a weekly 24 hour fast. That’s it. That simple.

What About Supplements?

Due to the inherent complexity of the human body, this section was very difficult for me to write. After all, in an ideal world, you would be able to fully test and customize every last supplement that you take to your unique physiology, rather than following a cookie-cutter program. Yet, in my coaching, consulting, research and experimentation, I’ve managed to develop supplementation protocols that paint with a relatively broad brush and cover most bases for beginner, intermediate and advanced goals. The most effective such supplementation strategies are woven together and spelled out below.

Beginner – you are on a budget, want the lowest hanging fruit to give you 80% of the results with 20% of the expense and effort, and need the minimum effective dose of supplementation to look, feel and perform as good as possible each day. Include:

-A multivitamin/multimineral complex, such as the Thorne Multi.
Good fish oil, such as SuperEssentials or Thorne – 2-3g/day, taken with a meal.
Creatine – 5g/day, taken with a meal or smoothie/beverage, split into 2×2.5g servings (one morning, one evening). Brand is not important as long as there are no added sweeteners, fillers, etc. I prefer Thorne Creapure.
-If traveling or unable to eat wide diversity of plants: greens powder such as Athletic GreensOrganifi Greens, or Living Fuel SuperGreens.
-If injured, Kion Flex or Thorne Meriva.
-If difficulty sleeping, 200-500mg magnesium, 50-100mg CBD and/or 1-2 packets Sleep Remedy in the evening before bed.
-If gut issues or unable to eat a wide variety of fermented foods, good probiotic/gut support blend, such as Kion ColostrumSeed Probiotic, and Thorne Biogest.

Intermediate – you have a slightly higher budget and want to add in supplements that can further enhance performance, longevity and mental function without necessarily breaking the bank. Take all supplements and incorporate all strategies in beginner category, but also include:

-10-20g essential amino acids (EAAs)/day – preferably pre or post workout without a meal.
-Prior to your largest meal or largest carbohydrate-containing meal of the day, consume insulin-stabilizing foods or supplements including bitter melon extractCeylon cinnamonapple cider vinegarberberinerosemaryturmericgingerfenugreekgymnema sylvestreginger and cayenne.
-On more cognitively demanding days, use caffeine or green tea blended with stabilizing compounds such as L-TheanineTulsi and Astragalus.
-Periodic (e.g. twice a year or yearly) use any of the detoxification systems from Dr. Pompa, Dr. Shade or Dr. Walsh I discuss in Podcast #389 (click here to go listen or surf the shownotes).

Advanced – you are willing to invest in better living through science, live as long as possible, perform at a very high level, and desire to incorporate a full-blown wellness and longevity enhancing protocol. Take all supplements and incorporate all strategies in beginner and intermediate category, but also include:

QualiaTianChi, nicotine or other nootropic stack or adaptogenic herb blend on more cognitively demanding days.
-Immune support via the use of mushroom blends in morning coffee or tea and oregano oil in morning or evening water (see my last article on immunity for details)
Ketone salts or ketone esters for longer workouts or longer periods of fasting, especially on more active days.
-Occasional microdoses with psilocybin, LSD or other psychedelics.
Hydrogen-rich water tablets into water or use of a hydrogen water generating machine.
-Include several times per week in a morning or mid-day smoothie: Rhodiolacolostrumchlorellamarine phytoplanktonaloe veracoffeeberry fruit extract, frozen broccoli sprouts and moringa. You can also include other sirtuin-supporting foods from in the smoothie, such as blueberriescacao powder or cacao nibsblack currant powderturmeric and green tea extract. For a full list of everything, you can put into this smoothie, click here for my “anti-aging smoothie” list on Amazon.
-Daily supplementation of longevity supporting compounds including any or all of the following CoQ10PQQglutathionerapamycin or metformin, pterostilbeneMitoQAstragalusC60nicotinamide riboside (NR) and SkQs (if this all seems like a giant list of alphabet soup compounds, you’ll just have to wait for my forthcoming book on longevity to learn why I recommend these specific compounds).

Finally, at my company Kion, I have developed and am continuing to develop a suite of flagship formulations that will allow you to get all the supplements above while purchasing and juggling a minimum number of bottles and products. In particular, over the next three years, you will see appearing at Kion complete, done-for-you formulas for issues such as gut/digestion, longevity/mitochondria, joint/recovery, weight management/blood sugar control, hormone balance, sleep, and immunity. Once each of these supplement formulas are fully developed, you will no longer need to venture to the four corners of the planet to hunt down everything you need for supplementation. I highly recommend you subscribe to the newsletter at to receive an instant alert each time I release a new formulation.

Whew! I know that was a lot of information to digest (pun intended), but you now hopefully better understand why I don’t recommend any one single diet, and why I simply borrow from the “best of the best”, particularly the diets recommended above. 

I also realize I may have just generated more questions than I answered, so if you have questions, leave them below and I’ll do my best to answer. If you want an individual consult from me to review your labs or help you choose a meal plan that is perfect for you, or you want me to design a meal plan that uses many of the same strategies you’ve just discovered, you can click here to learn more about coaching and consulting with me.


Affiliate Disclosure


See the photo above? That’s my friend Mark Sisson. He’s 62. He’s an absolute beast. You can learn his secrets in my podcast interview with him here.

As I write this article, I am at a private health event jam-packed with anti-aging physicians and longevity specialists. One of my favorite things to do in between sessions and at meals is to approach the fittest and healthiest-looking of these folks, and ask them what their top exercise modality and fitness secret is to stay young, look good naked and live a long time.

After all, why not live your entire life with a fully optimized body and brain? I absolutely dig the idea of being able to play football with my grandkids when I’m 90, to go freediving when I’m 95, or to hunt an elk when I’m 100.

So in today’s article, I’m going to give you the latest research on anti-aging protocols, and the anti-aging secrets I’ve learned and observed from five of the fittest old people on the face of the planet (and yes, I’m going to complete ignore things like the 50+ natural supplements they take every morning, fish oil mega-dosing, or fringe juicing recipes and instead simply focus on their natural food intake or their movement and exercise protocols).

This is a topic near and dear to my heart, since I not only want to live a long time, but I want to look as good as possible doing it and be able to have my brain and body work as optimally as possible, even if modern society thinks I should be sitting in a rocking chair in a care facility watching Seinfeld re-runs.

Let’s delve in, shall we?

Mitochondria, Telomeres, Strength Training & What It Means For Something To Qualify As An “Anti-Aging” Activity

In his excellent article series on anti-aging, anti-aging fitness expert Clarence Bass highlights this study showing that six months of progressive resistance training made the gene expression pattern of aging mitochondria appear significantly younger. 

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!


Muscles can become smaller and weaker with age (a process known as sarcopenia), and evidence suggests that a key part of the decline occurs in a component of muscle cells called the mitochondria, the primary engine of energy production.

From the study, which was done on men at an average age of 70 years old, researchers reported that “…the older individuals were able to improve strength by approximately 50%, to levels that were only 38% less than that of young individuals…”. This means that seniors engaged in weight training closed the strength gap between themselves and their counterparts who were nearly 40 years younger from 59% to 38%, which is an improvement of almost 36% in a mere six months of the study.

Muscle biopsies from the study showed “a remarkable reversal of the expression profile of 179 genes associated with age and exercise training…Genes that were down-regulated with age were correspondingly up-regulated with exercise, while genes that were up-regulated with age, were down-regulated with exercise.”

The researchers summed things up by reporting that “healthy older adults show a gene expression profile in skeletal muscle consistent with mitochondrial dysfunction and associated processes such as cell death, as compared with young individuals. Moreover, following a period of resistance exercise training in older adults, we found that age-associated transcriptome expression changes were reversed, implying a restoration of a youthful expression profile.”

So when it comes to mitochondria, weight training reversed nearly 40 years of aging!

But exercise doesn’t only affect mitochondria.  Two more studies show how exercise protects DNA from the wear and tear of aging, and how the addition of fast-twitch muscle fibers precipitate fat loss and improve metabolic function – primarily by acting on telomeres.

Telomeres cap the DNA chromosomes in your cells and protect these chromosomes from damage. As you age, telomeres progressively wear and shorten from repeated cell division, oxidative stress, inflammation, and other metabolic processes, eventually leaving the cell’s chromosomes unprotected. When the caps are completely eroded or disappear, the wear and tear begins to cut into your genes, causing cells to become damaged and discarded as you grow older.

In this next study, scientists measured telomeres in twins to gauge the effect of exercise on aging, hypothesizing that “telomere dynamics might chronicle the cumulative burden of oxidative stress and inflammation and, as such, serve as an index of biological age” and that “physical activity level may have an [independent] effect on telomere attrition”.

They studied 2401 twins (2152 women and 249 men, aged 18 to 81), used questionnaires on physical activity level, smoking status, disease status, and socioeconomic status, and extracted DNA from blood samples.

So what did they find in this study on twins?

Telomere length decreased with age. No surprises there. But both the women and men who were physically active had longer telomeres than those who were sedentary, even after adjusting for the influence of age, weight, disease, socioeconomic status, and smoking.

In addition, the study participants who spent more than 3 hours each week engaged in vigorous physical activity (such as lifting weights) had longer telomeres than subjects 10 years younger, suggesting that individuals who eschew placing a vigorous load on their body may wind up biologically older by 10 years.

Obviously, since they were studying twins, these differences weren’t due to genes, but rather due to the lifestyle factor of exercise. When one twin exercised significantly more than the other, they had longer, more durable telomeres.

In the next study, researchers found that replacing slow-twitch type I muscle fibers with stronger and faster type II muscle fibers produced a significant reduction of fat mass and insulin resistance. Endurance training develops slow-twitch fibers, but strength training builds fast-twitch fibers.

For this study, researchers used a genetically engineered mouse that contained a muscle-growth regulating gene called Akt1 that could be turned on and off by the researchers. Activating Akt1 caused the mice to grow type II fibers, without exercise (important to note, since mice don’t really lift weights that well, even when commanded to by scientists in white lab coats). When the Akt1 gene was turned on, the mice took on the characteristics of a lean and powerful sprinter or weight lifter, and when the gene was turned off, the mice reverted to a predominance of type I muscle fibers, along with becoming more obese and insulin resistant (notably, this was without an actual change in diet!).

The researchers reported that “remarkably, type II muscle growth was associated with an overall reduction in body mass, due to a large decrease in fat mass. In addition, blood tests showed that these mice became metabolically normal [with no insulin resistance]. This work shows that type 2 muscle just doesn’t allow you to pick up heavy objects, it is also important in controlling whole body metabolism. It appears that the increase in type 2 muscle fiber orchestrates changes in the body through its ability to communicate with other tissues”.

Beyond the age of 30, we lose approximately six pounds of muscle mass per decade, and these findings indicate that interventions designed to increase skeletal muscle mass (such as weight training) may prove to be critical weapons in the fight against obesity and obesity-related ailments, including diabetes, heart disease, stroke, hypertension, and cancer.

The key point here of course is that weight training, due to it’s recruitment of type II muscle fibers, appears to be more effective than cardio, endurance and aerobics for fat loss, weight control, essentially converting the cells into a fat-burning machine.

Finally, yet another study on strength training effects on telomere length in human skeletal muscle looked into reports of a phenomenon of abnormally short telomeres in skeletal muscle of athletes who had overtraining and exercise-associated fatigue. This important study looked into the question of whether long-term hard exercise might have deleterious effects on muscle telomeres. So, using muscle biopsies, the researchers compared telomere length of a group of power lifters who had trained for an average of eight years against that of a group of healthy, active subjects who had no history of strength training.

There was absolutely no abnormal shortening of telomeres in the power lifters. As a matter of fact, telomere lengths in the power lifters were significantly higher than those of the control group, and telomere length was positively correlated to the power lifters’ individual records in the squat and deadlift!

These results show for the first time that long-term weight training is not associated with an abnormal shortening of skeletal muscle telomere length, and that the heavier the load you put on your muscles, the longer your telomeres will tend to be.

Anti-Aging and Weight Training

But let’s get this out of the petri dish and into the real world. Telomeres and mitochondria are one thing, but could activities like weight training and load-bearing and power lifting actually make you live longer?

Let’s take a look. In a very recent study from last month, older adults who met twice-weekly strength training guidelines showed lower odds of dying. This study is the first to demonstrate the association in a large, nationally representative sample over an extended time period, particularly in an older population.

Other studies have certainly found that older adults who are physically active have better quality of life and a lower risk of mortality, and that regular exercise is associated with health benefits, including preventing early death, cardiovascular disease, diabetes and some cancers.

But up to this point, while the health benefits of basic physical activity and aerobic exercise have been well established, less data has been collected on strength training. As mentioned above, researchers have begun to demonstrate benefits of strength training on strength, muscle mass and physical function, and they’ve also shown improvements from strength training in chronic conditions such as diabetes, osteoporosis, low back pain and obesity. Smaller studies have also observed that greater amounts of muscle strength are associated with lower risks of death.

But this most recent study was a bit of a bigger deal.

To examine the mortality effects on older adults who meet strength training guidelines, researchers examined data from the 1997-2001 National Health Interview Survey (NHIS) linked to death certificate data through 2011. The NHIS collects health, disease and disability data of the U.S. population from a nationally representative sampling of all 50 states and the District of Columbia, and the 1997-2001 survey included more than 30,000 adults age 65 and older.

During the survey period, more than 9 percent of older adults reported strength training at least twice a week. The researchers followed the respondents for 15 years through death certificate data from the National Center for Health Statistics National Death Index.

Check this out…

…older adults who strength trained at least twice a week had 46 percent lower odds of death for any reason than those who did not. They also had 41 percent lower odds of cardiac death and 19 percent lower odds of dying from cancer. Older adults who met strength training guidelines were, on average, slightly younger, and were more likely to be married white males with higher levels of education. They were also more likely to have normal body weight, to engage in aerobic exercise and to abstain from alcohol and tobacco.

When the researchers adjusted for demographic variables, health behaviors and health conditions, this statistically significant effect on mortality remained. Even after the researchers controlled for physical activity level, people who reported strength exercises appeared to see a greater mortality benefit than those who reported physical activity alone.

So this study provides solid, statistically significant evidence that strength training in older adults is beneficial for anti-aging, and goes way above and beyond improving muscle strength and physical function.

Enter The 5 Fittest Old People

In my article Can Seniors Get Stronger?, I address the common myth propagated among exercise enthusiasts that at around 50-60 years old, people simply lose the ability to get stronger.

While it is indeed correct that you lose muscle as you age (a process called sarcopenia), in that article, I reveal new research that proves you can stave off this decline-and quite significantly. And in my article How To Look Good Naked And Live A Long Time., I detail a research-based exercise program that allows you to also do things like maintain mitochondrial energy producing capacity, keep metabolism elevated, increase muscular endurance and lactic acid buffering capacity and, well, “look good naked” as you age.

But when it comes to defying aging and staying as fit as possible as you age, lab-based science is one thing and personal in-the-trenches, real-world experience is quite another thing. So I find it fascinating to study some of the fittest old people on the face of the planet to see exactly what they’re doing.

So, now let’s dive into what got me interested in writing this article in the first place. A few days ago, I was reading an article from Vice entitled: “The Healthiest Old Person on the Planet Explains How to Stay in Shape”, in which we’re introduced to a man named Charles Eugster, who is 96 years old.

Charles is a decorated British sprinter. He holds world records in the 200m (indoor) and 400m (outdoor) sprints, as well as British records in the 60m (indoor), 100m (outdoor), and 200m (outdoor). This is all pretty impressive, considering that most guys his age can barely walk across the street (if they’re even still alive!). But that’s not all.

Charles is also a body-builder, a public speaker, a writer, a rower, a wakeboarder, an entrepreneur, and a fashion designer, planning his own line in elderly couture. He’s even claimed that he’s witnessed some of his white and gray hairs turn brown! While I’m skeptical of that last claim, I do know one thing: he’s certainly seemed to have cracked the code on how to stay fit as you age.

Let’s delve into Charles Eugster’s secrets, along with four other extremely fit “old people”, shall we?

Anti-Aging Tip From Fit Old Guy #1: Charles Eugster – “Eat Real Food”.

charles eugsterSure, Charles lifts weights, which is crucial for maintaining muscle mass and hormones as you age, and has (as you learned above) even been shown to decrease the rate at which telomeres shorten (which is associated with accelerated aging), but regarding his diet, he says in his interview with Vice:

“Variety is key. I start every day with a protein shake because, as you get older, your protein synthesis no longer functions as well. I avoid sugar and eat lots of meat, especially fat. I’ve been on a fat trip lately. Fat! Piles of fat. Yet, I was in a supermarket the other day and was perplexed to find yogurt with zero fat. What on earth is that? The idea of the nutrition pyramid where, at the top, is a little fat and meat, and at the bottom a lot of carbohydrates, is, excuse me, bullshit. Humans are so unbelievably stupid that we have begun to tinker with food. Our theories of nutrition have resulted in a pandemic of obesity. Can you imagine a hunter-gatherer enjoying a low-fat yogurt? Let me tell you this, too: I read a report recently which said that a fatty diet also increases your drive.”

So there you have it. It’s highly unlikely, if you come from a Northern European ancestry like Charles, you can eat modern fat-free and low-fat foods, live a long time and look good doing it! However, as you learned in last week’s article 26 Little-Known Health-Hacking Lessons Learned From 8 Books I Read This Week, there are certain populations (such as the Okinawans) who, due to genetics, amylase production and hormonal response to carbohydrates, may be able to get by on less fat. But they’re still not eating any modern frankenfuels.

Tip From Fit Old Guy #2: Laird Hamilton – “Learn New Stuff”.

laird hamiltonIn my recent podcast interview with big-wave surfer and 52 year old Laird Hamilton, who is still just as spry and quick-moving as the 20-something year old surfers he puts to shame on huge waves around the world, Laird highlights one of his best anti-aging secrets: constantly learn new stuff.

Check out this short video that my friend and fellow fitness enthusiast Dustin Maher shot of Laird explaining exactly how he “never grows old”:

Laird’s garage, where we filmed the video, is a personal testament to this philosophy, and is chock full of new toys that Laird has invented to surf waves in different ways, along with skis, snowboards, jetskis, balance devices, and all manner of different tools to challenge his body in new ways as he forces his brain and muscles to maintain or build new neurons to learn all these new skills. People often ask me why I delve into everything from archery to snowboarding to spearfishing to obstacle racing to kickboxing to ukulele and beyond, and this is one of the biggest reasons why!

Just remember, as I highlighted last week  in a lesson learned from brain expert Dr. Daniel Amen, variety is key:


Tip From Fit Old Guy #3: Mark Sisson – “Lift, Move, Sprint”.

mark-sisson62 year old Mark Sisson, pictured at the top of this article, probably possesses the finest set of six-pack abs you’ve ever seen on any guy, much less a guy his age. So what’s his secret?

First, rather then engaging in long, slow, “chronic cardio” exercise, he instead does short, fast all-out sprint workouts at least once a week, all year long. He doesn’t overdo these, and recommends performing such workouts (e.g. ultimate Frisbee, treadmill high intensity intervals, hard bicycling up hills, etc.) just once every 7-10 days. Second, he does brief, intense sessions of full body, heavy weightlifting 1-3 times each week, for just 7-30 minutes. Finally, he moves frequently at a slow pace, using things like treadmill workstations and low-level physical activity all day long, and avoids any long, unbroken periods of sedentary time.

Lift, move, sprint. Pretty simple concept, eh? You can learn more about Mark’s philosophies and daily habits in this podcast interview I recently conducted with him.

Tip From Fit Old Guy #4: Don Wildman – “Do Epic Things”

don wildmanIn the episode, “What Is The Hardest Workout In The World”, I discuss an Esquire magazine article called “The Hardest Workout in the World.” In it, the author outlined septuagenarian Don Wildman’s grueling, intense, multi-stage weight training workout, dubbed “The Circuit.”

The first time I went to the gym to do the “Hardest Workout in the World,” I thought it would be a piece of cake. After all, if a 75-year-old can do it, I should surely manage it, too! When I crawled out of the gym 3 hours later, I was thinking a bit differently and my body was feeling the effects of the challenge for the next several days.

After researching Don Wildman (now 80 years old) a bit more, I discovered that he not only does this same “epic” workout quite frequently, but he also goes mountain biking on difficult trails for miles every single day, along with stand-up paddle boarding, big-wave surfing and even helicopter snowboarding.

These may seem like epic, scary, daunting tasks, but Don still does them, and he’s certainly living life at a much more exciting level than 99% of his peers, and staying incredibly fit doing it. So what “epic” or “scary” event or workout can you add to your calendar this week, this month or this year?

Tip From Fit Old Woman #1: Olga Kotelko – “Stay Supple”

olga kotelkoIn the podcast episode “The Mystery of the 95 Year Old Track Star and What She Can Teach Us About Living Longer, Happier Lives”, I introduce Olga Kotelko, a senior track star who has since passed away, but at the time, held over twenty-three world records in track and field, seventeen in her current ninety to ninety-five category.

When I read the book about her life, entitled: What Makes Olga Run?: The Mystery of the 90-Something Track Star and What She Can Teach Us About Living Longer, Happier Lives“, one of the biggest take-ways for me was that Olga didn’t simply beat up her body every day without going out of her way to keep it recovered and “supple”. She instead woke up every night, grabbed an old, empty wine bottle beside her bed, and gave herself a full body, foam-roller style massage on all her fascia, muscles and joints. Whether you try to book a weekly or monthly massage, or whether you do routines such as the “metabolic mobility” routine I recently posted to YouTube (which I personally do twice per week to keep my own body supple), you’ll find that you can keep muscle soreness, cranky joints, poor movement and other body issues we accept as “normal” in seniors at bay.

And yes, you can do this type of deep tissue work even when you travel. In this article, I show you how I do it with a glass water bottle from Whole Foods and a lacrosse ball.

Summary & A Final Note About Why Bigger Muscles Aren’t Necessarily Better For Longevity

Almost done!

But lest you rush to the gym ready to do an Arnold Schwarzenegger-esque workout, I do have one final observation for you, and it’s this: bigger muscles aren’t necessarily always better. 

Paul Jaminet at the Perfect Health Diet wrote an excellent article outlining why you simply cannot focus on a “bodybuilding” approach for muscle mass or a “super slow” routine for low-impact while neglecting actual power and rate of force production.

In other words, when it comes to muscle and anti-aging, fast wiry muscle beats out pure muscle mass. The healthiest muscles you’re going to find are those found in a wiry physique of modest size, but a physique capable of exerting a lot of force over a short period of time.

This is why, in my “Look Good Naked & Longevity” article, I mention that you can get strong and muscular doing Crossfit-esque workouts that require maximum deadlifts in two minutes or ungodly amounts of snatch reps or bodybuilding workouts that have you doing bicep curls until you’re bleeding out the eyeballs…

…but when it comes to maximizing longevity, that approach is unlikely to be sustainable. Remember, you want to be able to do maintain strength and muscle in an uninjured state when you’re 40, 60 and 80 years old. For this, especially if you’re just getting started or want the minimum effective dose of strength, I recommend giving yourself permission to perform simply two weight-bearing workouts per week:

1) A super-slow lifting protocol exactly as described by Doug McGuff  in his book “Body By Science” – specifically 12-20 minutes of just a few choice multi-joint exercises with extremely slow, controlled lifting (30-60 seconds per rep) and relatively high weights;

  1. Super slow upper body push (e.g. overhead press)
  2. Super slow upper body pull (e.g. pull-up)
  3. Super slow lower body push (e.g. squat)
  4. Super slow lower body pull (e.g. deadlift)

2) A high intensity body weight circuit program exactly as described in this study, in which a pair of researchers designed a 7 minute workout to maintain strength and muscle in as little time as possible. Each exercise below is simply to be performed for 30 seconds with 10 seconds of rest in between exercises. Aside from the wall sits, you should perform these exercises as explosively as possible.

  1. Jumping jack (or burpees)
  2. Wall sits 
  3. Pushups (or clap push-ups)
  4. Crunches (or knee-ups)
  5. Step-ups (or lunge jumps)
  6. Squats (or squat jumps)
  7. Dips
  8. Planks
  9. Running in place with high knees (or jump rope, or stair sprints)
  10. Lunges (or lunge jumps)
  11. Pushups with rotation
  12. Side planks

So in summary, you can get away with as little as two strength workouts per week – one with slow controlled heavy lifting and one with high intensity, explosive, light, body weight-esque movements.

If you want daily, step-by-step instructions for the exact muscle training, fat burning, cardiovascular and mobility protocols that have been proven by research to maximize every second you spend exercising, all conveniently spelled out for you each week, you can click here to download my entire plan for looking good naked and living a long time.

So that’s it! Strength training is crucial for maximizing the life of your mitochondria and telomeres. It doesn’t appear to “beat you up” excessively or shorten your life in the way that voluminous, intense aerobic exercise can. And as we’ve learned from the five fit old people above, you should eat real food, learn new things, lift-move-sprint, do epic things, and stay supple. Put those five tips together, and you’re likely to stay incredibly fit, even into your very, very old years, and you’re likely to live longer.

Do you have questions, comments or feedback about anti-aging and exercise? Leave your thoughts below and I’ll reply!


Affiliate Disclosure

biohacking tools
Two years ago, in the post, “11 Indispensable Lessons I Learned From The Biohacker’s Handbook Of Exercise,” I introduced you to my biohacking friends from Finland – a pioneer of holistic medicine in Finland, human technology and self-quantification specialist, Teemu Arina; superfood hunter and nutritionist, Jaakko Halmetoja; as well as Dr. Olli Sovijärvi, MD.

Then, just a few months ago, in the article “14 Biohacking Secrets I Discovered In The Brand New Biohacker’s Handbook,” I announced that their entire, 544-page “Biohacker’s Handbook”—an absolutely stellar read jam-packed with tips, tricks, and hacks I’d never before seen—had been released in the English language and is the ultimate addition to any health, fitness, and nutrition enthusiast’s coffee table or bookshelf (if you’re in the US, you can pre-order here and use 10% code BEN to save).

In that article, I shared with you 14 biohacking secrets I gleaned from the brand new beautiful hardcover book, which my guests on today’s show – the authors of the book – describe as the “definitive guide to upgrading yourself and unleashing your inner potential.” Five years in making, Biohacker’s Handbook: Upgrade Yourself and Unleash Your Inner Potential has more than 540+ pages, 1560+ references, and hundreds of illustrations. It is “the missing manual of the human body” and an essential addition to the library, work desk, kitchen, gym, suitcase, and bedroom of anyone with a genuine interest in optimal human performance, health, and well-being. You can click here to get the new book, and use code: BEN for a 10% discount.

The same guys who wrote the book also put on the extremely popular Biohacker Summit in global hotspots such as Helsinki, Stockholm, Estonia, London, and Toronto—summits where I’ve personally spoken and where many brands have hit it big for the first time, including Four SigmaticOuraGoodio, and Ambronite. Biohacker Summit is one of the top optimal human performance & health conferences on the planet that focuses on combining ancestral living with modern biohacking practices.

The upcoming Biohacker Summit 2019 is the 5th year anniversary edition that will be organized on 1-2 November 2019 in Helsinki, Finland with the theme “Optimize Your Day 24/7” and includes a wild-plant foraged VIP dinner, upgraded parties, a fantastic expo floor to play with new biohacking devices, and much more. You can click here and use code: BEN for 10% off tickets to this upcoming summit in Helsinki, Finland.

You can also get a bundle of videos from all previous summits by clicking here (use 10% discount code: BEN). 

My first guest on this show, in which we take a deep dive into Biohacker’s Handbook, is Dr. Olli Sovijärvi. He is one of the pioneers of holistic medicine in Finland. In 2006 he graduated from the University of Helsinki with a Licentiate degree in Medicine. In 2010–2011 Dr. Sovijärvi completed an integral theory degree at John F. Kennedy University, focusing on psychology and philosophy. For the first five years of his career as a physician, Dr. Sovijärvi was employed by Finland’s first medical recruitment agency. He has worked at nearly 50 different clinics and ERs around Finland. Dr. Sovijärvi has also acted as consultant to various companies and service providers operating in the fields of wellness and health technology. Between 2013–18, Dr. Sovijärvi practiced medicine at a private clinic that specializes in nutrition and holistic health care. At present, Sovijärvi focuses primarily on the production of scientific content for preventive health care and wellbeing. He is a co-author of the Biohacker’s handbook and co-founder of Biohacker Center. He also runs training sessions and presentations on the topics of biohacking, performance optimization, nutritional issues, and maintaining the intestinal balance. In his free time, he is an exercise enthusiast and an electronic music DJ.

Teemu Arina, my other guest, has a professional career of two decades as a technology entrepreneur, author, professional speaker, and biohacker. Mr. Arina is one of the forefront thinkers on the digital transformation of learning, work, leadership, health, and—eventually—the future of humanity. His work focuses on studying the intersection of man and machine and ways to improve productivity, health, and wellbeing with biological and technological tools. He is a co-author of the Biohacker’s Handbook, co-founder of Biohacker Center and curator of Biohacker Summit. In 2015 he received the Leonardo Award under the title “Humanity in digitization,” in 2016 he was selected as Top 100 Most Influential People In IT, in 2017 Speaker of the Year by Speakersforum, and in 2018 Leadership Trainer of the Year by Turku School of Economics. In his free time, Teemu enjoys foraging, photography, and hiking.

During our discussion, you’ll discover:

-Why Olli doesn’t use an alarm clock to wake up…12:30

-Why Teemu is fascinated by birch and maple sap…20:30

-Dynamic coffee blends, chocamine powder, the best way to make ghee and more…32:00

-The efficacy of slapping one’s self with birch leaves in the sauna…45:30

-Some unique hacks for the workplace…51:40

  • Stand, move around as much as possible
  • Hydrate often
  • Eating disrupts the flow (no casual social contact)

-Evening and sleep routines…53:00

-“Stacks” that Olli and Teemu use…1:14:05

-And much more…

Click here for the full written transcript of this podcast episode.

Resources from this episode:

– Click here to get the new Biohackers Handbook, and use code: BEN for a 10% discount.

– You can get a bundle of videos from all previous Biohacker Summits by clicking here (use 10% discount code: BEN).

– You can also click here and use code: BEN for 10% off tickets to the upcoming summit in Helsinki, taking place Nov 1-2, 2019 in Finland.

– Olli’s testosterone hacking guide (use 10% discount code: BEN)

– Olli’s deep sleep optimization guide (use 10% discount code: BEN)

– BioMed Green Plus cubes

– Birch Sap

– Sprout Powder

– Ambronite meal replacement (use code: BENGREENFIELD for a 20% discount)

– FourSigmatic 10 Mushroom Blend Mushroom Extract (for Agaricus mushroom) (15% off with code: BENGREENFIELD)

– C8 Caprylic Acid

– Ceylon Cinnamon

– Madagascar Vanilla

– Organic Cayenne Powder

– FourSigmatic Chaga (15% off with code: BENGREENFIELD)

– Omica Organic Stevia

– Chocamine powder

– Neurosonic vibration tool (Use code: BIOHACKER for a 5% discount on the device)

– Powerplate vibration plate

– Jumpsport Mini-Trampoline

– Ben’s wild plant pesto recipe from Instagram

– Deep sleep enhancement article Olli wrote for the Ben Greenfield Fitness website

– Bemer PEMF mat

– Olli’s evening supplement stack: magnesiumzinctaurinephosphatidylserinetheaninefish oilcurcuminseleniumresveratrol, and EAAs

– Acupressure spike mat for sleep

– Pzizz app

– Sleepstream app

– Brain.FM

– NUCalm

– The Oura Ring

– Health Meditation (Guided By Sadhguru) – YouTube

– Black LED light blocking tape

– JOOVV Go (use code: BEN for a free gift at checkout)

– MobilityWOD balls

– Ben’s podcast on the NeckNest

– Facemask

– Biohacker’s chocolate (use code: BEN for 10% discount)

– Longevity tea

– Book: Inner Engineering by Sadhguru

– Boneco air humidifier

– Airinum air mask

– Eurolyser Smart

– Optimal mental recovery “stack”: Red light/infrared therapy + spike mat/spike pillow + PEMF or Bemer mat + binaural beats with noise-cancelling headphones + meditation + certain supplements (reishi & lion’s mane) + essential oil of lavender, power naps to maximize mental recovery

– Optimal business man’s workout “stack”: Vibration plate + electrical muscle stimulation + X3Bar + elevation training mask + cacao/coffee/cordyceps/beetroot juice for business man’s workouts during breaks

– Self-quantification “stack”: Tracking recovery with morning resting heart-ratemorning saliva cortisolurine test stripsKetonix for evaluating state of ketosis & fasting, night-time HRV (Oura), day-time HRV and periods of recovery (Garmin Vivomove HR), blood sugar fluctuation with Freestyle libre (combined with application of agaricus blazeiberberinecinnamonJarrow Formulas Glucose Optimizer, etc.), pulse oximeter (ihealth Air), blood pressure (ihealth Clear), quick sampling of hsCRP / homocysteine in the future (portable Eurolyzer Smart 700/340)

– Sauna “stack”: NiacinFourSigmatic 10 Mushroom Blend, cinnamonvanillacurcumingingerholy basiloregano.

Episode sponsors:

– Kion: My personal playground for new supplement formulations, Kion blends ancestral wisdom with modern science. Ben Greenfield Fitness listeners receive a 10% discount off your entire order when you use discount code: BGF10.

– Organifi Green Juice: Now you can get all your healthy superfoods in one glass…with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

– Hyperice: Hyperice is offering free shipping on all orders over $99 AND a chance to win the full recovery kit from Hyperice! You’ll be entered to win the full Hyperice recovery kit when you enter code: BEN

– Birdwell Beach BritchesQuality is our Gimmick isn’t just our slogan, it’s a commitment we honor with every stitch we sew. 100% money back guarantee. Get 10% off your order, PLUS free shipping on any order over $99 when you use discount code: BENG.

Do you have questions, thoughts or feedback for Teemu, Olli or me? Leave your comments below and one of us will reply!


Ask Ben a Podcast Question

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  1. LENAR ABBASOV says:

    Ben, or Teemu: can you please specify the exact model of the Garmin watch Teemu is using? There are so many types, and it seems to an older model in the Garmin line-up… Really appreciate it!

  2. Darrin says:

    Hi Ben, do you have any info on where to get the salt that Teemu mentioned in the podcast? I’ve been searching for a while and haven’t come up with anything for an Indonesian mountain salt mine? Thank you so much!

    1. I tried on the podcast, it seems like it’s something that isn’t sold anywhere, but that he gets straight from the source.

  3. Dave Fellows says:

    Hi, what was the name of the continuous HSCRP monitor? I recall it was pretty expensive but interested in checking it out. Thanks!

  4. Clint moran says:

    Amazing notes and links!!!
    Many thanks for doing that.

  5. Mark says:

    In this episode you mentioned a pillow that you recomend for back sleepers. Can you share that? I could not find it in the show notes

  6. Livet says:

    How / when do you guys get to even get an actual date?

  7. Cara L Zaller says:

    Is there a less expensive option for the vibration mat for sleep? $5,000 is not in my budget but I need help with getting better deep sleep. I already use the Joov and haven’t seen any improvements in that area.

  8. Brennan Buchan says:

    Thanks for all the info and your obvious passion for your work! Was wondering if you could elaborate a bit more on the Niacin IR Sauna Protocol? Do you recommend a 1x/wk approach or more of the 30 day Hubbard-esque protocol? What dosage of niacin do you recommend using? Does it matter what form of niacin (flushing vs non-flushing)? Thanks guys!

  9. Scottie says:

    Looks like Oura “Moment” feature only available for iPhone right now. Android coming later this year..

    1. Fernando says:

      Thanks for that. I was wondering after not seeing it on my android.

  10. Chuck says:

    Does anyone commercially sell butter from cows which primarily eat wild herbs rather than mainly grass?

    1. Alpine Raw Milk Butter – SUMMER 2019

      This is what I use. Expensive but heavenly delicious.

  11. Bill Greenfield says:

    Really really boring

    1. Bob Carson says:

      Great contribution!

  12. Trevor says:


    I noticed you didn’t mention using blue light blocking glasses in the sleep section. Do you still use blue light blocking glasses, and if so, what brand?



    1. Yes, I still use them. I like RA Optics: (Code: BEN10)

  13. Jose says:

    Hi Mr. Greenfield,

    Do you know if the Viper 2.0 vibrating roller emits a significant amount of EMF?

    Thank you!

    1. No, they use lithium ion batteries which don’t emit EMFs, they simply are used in many devices that emit EMFs. The roller doesn’t have any sort of wifi, bluetooth, etc that would cause an issue either.

  14. Dale AKA Healthnut says:

    LOVE LOVE LOVE IT!! I already have the book. Very helpful information for longevity. Sure hope after 10 years of trying to
    have my hamstring back, I may find a golden nugget that will assist by trying some of the hacks. What a blessing all of you are to me!


Affiliate Disclosure


Welcome to Part 2 of 2 of my top 10 steps to biohack longevity. If you missed Part 1, you can check it out here. In this two-part series, I’m outlining in nitty-gritty detail some of my top tactics, hacks, strategies, systems and habits for ensuring that each of my days are completely conducive to optimizing not just physical performance, but also long-term health and longevity.

Before jumping into the seven habits I didn’t have a chance to address in Part 1, let’s begin with something highly relevant to longevity that just happened yesterday and that I’d be remiss to leave out of this article…

…I recently posted the following to my Instagram page:

So what exactly was I alluding to?

If you listened to the podcast episode “Telomere Testing: Everything You Need To Know About A Cutting-Edge New Longevity Test That Tells You Your Cellular Age.“, then you may already know about the company “TeloYears“, which I’ve been using for the past couple years to measure the efficacy of my anti-aging “biohacks”.

In short, inside every cell in your body are telomeres, the changing protective caps on the ends of your DNA strands that get shorter with age at a rate that can increase or decrease with lifestyle factors either positive or negative. Decades of research published in scientific journals has shown that shorter telomeres are associated with accelerated aging and aging-related conditions. When you are born, your telomeres are generally at their longest. However, throughout your life, every time your cells divide, the telomeres shorten. At a certain point, your chromosomes will reach a critical length and can no longer be replicated. When this occurs, a cell enters into a state of growth arrest known as “cellular senescence,” which is the cellular equivalent of aging.

TeloYears is a is a telomere health tracking program that uses your DNA to help you measure and improve your telomere. They specifically measure the length of your telomeres, then provide a results report that shows the age of your cells. This is important, since the rate of change of your telomere length is very individual and can be affected, both positively and negatively, by many contributing factors – including genetics, lifestyle, stress and environment. In fact, the rate of change is not constant even within the same person’s lifetime. You may be able to slow the rate at which your telomeres shorten with lifestyle interventions. For example, telomeres can shorten more rapidly during periods of stress such as serious illness or infection. Likewise, during periods of good health, the telomeric rate of shortening can slow significantly. Proper diet, exercise and stress management have all been shown to even increase telomere length.

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!


In the Telomere Diagnostics lab at TeloYears, they measure the average telomere length (ATL) found in the DNA using a procedure called qPCR (quantified polymerase chain reaction), which is apparently a pretty accurate method of measuring telomere length and by far the most referenced in scientific literature. ATL is the mean length of all telomeres in a given blood sample that you provide via a single drop of blood from your finger that you mail into TeloYears.

So why am I telling you all this?

As I alluded to above, I was pretty shocked when I received the results of my latest TeloYears analysis. Check it out:

In short, compared to my first TeloYears test, in which I tested at a chronological age of 34 and a biological age of 37, and my second test, in which I tested at a chronological age of 35 and a biological age of 36, I’m now at a chronological age of 36 and a biological age of…


That’s right: what you are about to read here in Part 2 and what you already discovered in Part 1 actually freaking’ works. And as I briefly alluded to in Part 1, this isn’t all about grasping at straws and an endless pursuit of trying to live longer simply for the sake of living longer or desperately “running from death”.

Instead, this is about looking, feeling and performing like a million bucks – being able to leap out of bed in the morning, jump and click your heels together, and tackle the day; being able to not just see your grandkids hit a home run but actually be out on the baseball field throwing the ball around with them; being able to have sex, climb mountains, do triathlons, lift weights and experience life’s adventures in your 70’s, 80’s, 90’s and beyond.

In other words, it’s not just about quantity of years, but also the quality of those years. That’s what I’m trying to teach you with posts like this. So, that being said, let’s dive into Part 2, shall we? 

Step 4: Eat A Big Ass Smoothie (Or Some Kind Of Biohacked Cocktail)

In the past, I’ve recorded some very interesting podcasts with folks such as Darin Olien and Shawn Stevenson, in which we discuss specific foods and compounds that can increase one’s own stem cell health and support endogenous production or proliferation of stem cells. 

Since I’m a big fan of the shotgun approach (AKA, take everything that’s been proven to be good for something and simply shoving it all into my gaping maw at once), I dump quite a few such nutrients into my morning smoothie, including:

Pau D’ Arco bark tea blended with turmeric and sunflower lecithin as a smoothie “base” (read details here)

Colostrum, consumed in capsule form or broken open and dumped into a smoothie

Curcumin, found in both my morning multivitamin and also added to the bark tea mentioned above

Marine phytoplankton, added as a whole dropperful into the smoothie

100% aloe vera juice, added as a shot to the smoothie

Coffeeberry fruit extract, added as a whole dropperful into the smoothie

Moringa, added as a heaping tablespoon to the smoothie

Typically, I’ll blend the concoction above with about 20g of a good, clean protein powder along with a big Theodore Roosevelt sized mug of ice and a dropperful of organic stevia, and then, once blended, I top with crunchy goodies such as organic unsweetened coconut flakesspirulina or chlorella tabletscacao nibs or organic frozen blueberries – all of which (except the coconut flakes perhaps) also confer good longevity-enhancing properties.

Finally, it should be noted that although my morning smoothies are hefty, voluminous, and push 800+ calories, I’m only consuming them after having fasted for the previous 12-16 hours (e.g. if I finish dinner at 8pm, the approximate time I’d eat breakfast would be about 10am), and during that fasted window, I’m typically performing some kind of easy morning workout, along with a cold soak or a cold shower. Once I drink this smoothie, I don’t eat anything at all again for the next 4-6 hours.

Step 5: Don’t Work Like A Normal Person

I’m often asked how I get anything productive done when I’m “biohacking” all day long. After all, how can one churn out an article like the one you’re reading when they’re splayed out on the cold bathroom floor with a coffee enema up their butt?

In reality, the majority of the self-improvement techniques I use are simply things I’m incorporating passively while I work. Allow me to paint a picture for you to show you what I mean. As I type this article…

…my desktop essential oil diffuser is diffusing rosemary essential oil for cognition and memory…

…behind me is an infrared JOOVV light panel for promoting collagen and skin health, along with testosterone and nitric oxide production…

…on my head is a Vielight photobiomodulation device for enhancing alpha brain wave production and increasing mitochondrial activity in neural tissue…

…I’m sitting on a Salli saddle chair to keep my pelvic bones in alignment, but I’ll switch frequently through the workday (about every 20 minutes) to a FluidStance balance board, a Topo Mat, a TruForm treadmill and a Mogo stool

…I’m blasting the air I’m breathing with a NanoVi Eng3, which enhances DNA repair and good reactive oxygen species production…

…my overhead lights during the day blast me with blue light via the Lighting Science Awake & Alert Bulbs, and then switch to a RubyLux red bulb for the evening work…

…I have a Flexpulse PEMF device that I move around my body throughout the day as I’m working to hit any sore spots or injured areas…

…I’m sipping throughout the day on mushroom tea blendsgreen tea polyphenolsexogenous ketones and essential amino acids – all calorie-free ways to mimic calorie restriction, increase muscle repair and protein synthesis, and increase cognition…

…and most importantly, none of what you’ve just read takes me any additional workday time to implement. I walk into my office, hit a few switches, and jump into 4-5 hours of deep work with all this stuff working on my body while all I do is simply focus on working.

In other words, figure out how to hack your environment to sustain movement and “making your body better” throughout the workday, but figure out how to do it in a way that still allows you to be a productive member of society. You’ve just discovered how I do just that.

Step 6: Eat A Big Ass Salad

I’m a firm believer that about the maximum amount of deep, focused work that one can do on a daily basis is about 4-6 hours (read Cal Newport’s book “Deep Work” to learn more about this idea). Based on this, after I’ve finished my morning smoothie around 9:30 or 10 am, I often don’t emerge from my office to eat lunch until 2 or 3 pm.

My entire lunch – and frankly, every meal I eat each day – is highly focused on the concept of…

…”glycemic variability.”

In a nutshell, as you can see in the article, “Glycemic Variability: How Do We Measure It and Why Is It Important?“,glycemic variability (also known as “GV”) refers to blood glucose oscillations that occur throughout the day, including hypoglycemic periods and postprandial (after a meal) increases, as well as blood glucose fluctuations that occur at the same time on different days. According to the article I referred to above “the broad definition of GV considers the intraday glycemic excursions, including episodes of hyperglycemia and hypoglycemia”.

Now, if you find white lab coats sexy, science makes you salivate, and you know your biochemistry cycles back-and-forth, you may want to get into the nitty-gritty science of glycemic variability in this fantastic podcast by my friends from NourishBalanceThrive.

But in plain speak, glycemic variability basically refers to how much your blood sugar bounces around at any given point in your life. And when it comes to your health, it is, in my opinion, a more important variable to consider than cholesterol, vitamin D, minerals, telomere length, cortisol, testosterone or just about any biomarker one could ever measure (except, perhaps, inflammation, which I would rank right up there with glycemic variability).

This is why, in a food presentation I gave last month in New York City, entitled “A Biohacking Adventure: 7 Culinary Tactics For Enhancing Health & Longevity“, I began by tackling the concept of glycemic variability, and discussing a host of tactics to keeping blood sugar fluctuations at bay, including chewing your food 25-40 times, carb backloading, the pre-meal use of digestifs and bitters, two teaspoons of ceylon cinnamon each day, bitter melon extract , organic apple cider vinegar shots, fish oil, pre and/or post-meal physical activity and much more.

Based on this concept of glycemic variability, and also based on the concept that to reduce decision making fatigue and to reduce dietary variation (e.g. not knowing how many damn calories you’re eating because your meals fluctuate so much) my lunch is just about the same thing every day, this is what my midday meal looks like:

I add a handful of wild plants or organic produce, such as arugula, nettle, spinach, thyme, cilantro, parsley, etc. to a large bowl. Over the plants, I put Japanese shirataki noodles (they’re zero calories and zero carbohydrates) that I have sauteed – along with one can of sardines – in fennel seeds, olive oilsea salt, black pepper, cayenne and turmeric. I then top with a handful of walnuts, brazil nuts, macadamia nuts, almonds or any other “healthy” nut and a squeeze of half a lemon. I then eat the entire salad wrapped like a burrito in a nori seaweed wrap. The size of my salad typically necessitates two seaweed wraps, and thus my lunch is basically two big-ass salad-sardine burritos. And that’s lunch, folks. I can make it in 10 minutes flat, it tastes amazing, and if you haven’t yet tried this salad method, you are, in my opinion, missing out on a crucial component of your culinary existence.

Step 7: Nap Like A Princess

Lunch now gently settled in my stomach and my blood glucose well-stabilized, it is now time for my daily nap. Not only do I sleep 7-8 hours each night, but nearly every day of the week, I inject my body with an enormous “second surge” of energy by passing out in bed for an afternoon 20-45 minute siesta.

But – and you probably saw this coming – in the same way that I do not work like a normal person or eat like a normal person, I do not nap like a normal person. Here is my patented 3-step napping sequence, which allows me to blast my body with infrared rays, negative ions, artificial intelligence relaxation sounds and pulsated compression therapy, all while asleep.

Step 1: turn on Biomat. This bad boy produces deep-penetrating, far infrared rays along with negative ions that act on the cell membranes to restore a proper electrochemical gradient. It’s basically like snuggling up with a warm, highly scientific teddy bear.

Step 2: slip into Normatec boots. Designed by a NASA engineer, these boots use pulsated compression to pump blood from my toes all the way up to my heart, making my legs feel light as a feather when I get up from my nap.

Step 3: turn on my Brain.FM app with Sony noise-blocking headphones. This app, which has settings for creativity, focus, and relaxation, uses a sequenced series of sounds to lull my body out of work mode and into sleep mode, and has settings for a 15, 30 or 45 minute power nap.

And that’s it. Yes, I will admit: that is one damn spendy nap. But it is oh-so-glorious to wake up with a head as clear as a bell – ready to conquer my workout and crush the rest of the day, instead of spending the latter half of my day tired and demotivated with a slight haze of brain fog.

Step 8: Do A Weird Workout

Based on your built-in chronobiology, it’s in the afternoon when your body temperature peaks, your post-workout protein synthesis peaks, your reaction time peaks and your ability to handle a difficult workout session peaks – making the latter half of the day a perfect time to throw down a difficult workout. This is far superior to working out hard in the morning, when your body already has produced a natural surge of cortisol and when you’re far more likely to engage in post-workout compensatory eating and justifying sitting on your ass during the workday because you crushed a 5 am WOD.

So what do I mean by “weird workout”?

While I can often be found running through the outside forest, climbing ropes, hauling sandbags, carrying rocks and flipping tires, if my time is limited or I’m in an intensive season of writing, working or building Kion, I will definitely use specific biohacks to enhance the efficiency of my workout and squeeze a huge amount of fitness-building into a very short period of time.

For example, a typical afternoon workout for me would involve:

-15 minutes of hypoxic/hyperoxic training on my bicycle, which is set up next to a LiveO2 unit that allows me to switch between hypoxia (low oxygen) and hyperoxia (high oxygen) as I work through a series of short, explosive sprints. This exposes my body to the mitochondrial building equivalent of spending an entire 24 hours in a hyperbaric oxygen therapy chamber or going on a 3-hour bike ride, but squeezes it all into a brief 15 minute window.

-15 minutes “single-set-to-failure” training. I’ll then move on to perform 60-90 seconds of an isometric contraction to complete failure by using a special force plate called a “PeakFitPro“, which pairs to my phone and allows me to completely exhaust a muscle group during one single, difficult set. A typical workout would include benchpress, pulldown, overhead press, deadlift and squat. Doug McGuff’s book Body By Science does a good job explaining how this approach develops both cardiovascular fitness and strength simultaneously, while resulting in a very large surge of post-workout growth hormone (which is enhanced even more by the fact that I do not eat anything for 2-3 hours following my afternoon workout). 

-15 minutes infrared sauna. To boost red blood cell production and nitric oxide production, and to further enhance cardiovascular adaptations to the workout above, I’ll finish things off with a sweat and several ELDOA and Core Foundation moves in a full spectrum infrared sauna

You do the math. That’s 45 minutes total. If you complete a workout like this 2-3x/week, you are using better living through science and fun, cool tools to gain big breakthroughs in fitness in a relatively short period of time. When combined with an active workday in which I take frequent breaks for movements such as kettlebell swings, hex bar deadlifts, burpees and jumping jacks, I can keep myself in very, very good shape with just 3-4 hours per week of formal training using the scenario I’ve just described.

Of course, I understand that a LiveO2 system, a PeakFitPro and a Clearlight infrared sauna cost a chunk of change. But look at it this way: if you’re biohacking on a budget, you can simulate these type of workouts with less expensive equipment. For example, try 10 rounds of a 30-second sprint with a TrainingMask on, followed by a 30-second recovery with the mask off. Then move on to a super slow 60 seconds up, 60 seconds down repeat of pushup, pullup, overhead press, deadlift and squat. Finish up with an extremely hot soak in a hot tub, a dry sauna or a steam room at the gym. Voila!

Step 9: Be With People & Learn Stuff

I’ve always taught my twin boys that love is the greatest emotion you can have in your life. Heck, love is the greatest emotion in the universe. In the book “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest“, you can read about how love in relationships, love in families, being loved, feeling love and giving love is one of the biggest keys to happiness and longevity.

On the flipside, the mortality risk for people who find themselves socially isolated is just about equal to that caused by obesity and physical inactivity. Having close relationships actually increases your lifespan at a rate equal to that of quitting smoking (a Dr. James House at the University of Michigan has discovered the chance of dying over a period of 10 years increases by 10% for people who live alone or have only a few friends compared to people surrounded by friends and family). Dr. John Cacioppo from the University of Chicago and Dr. Steve Cole from UCLA have also  researched the effects of loneliness on health, and shown that people who are socially isolated possess weaker immune systems and have  higher rates of cancer, heart disease, heart attacks and strokes than people with more social connections, along with increased levels of inflammation, higher blood pressure, and higher heart rate.

This is why, as evening approaches, we place such an enormous value on hanging out as a family, eating dinner together, sharing our gratitude journals, gathering with friends, playing music, singing, sitting in the sauna and hot tub and (my personal favorite) playing Exploding Kittens and Bears vs. Babies.

The evening is also a time I often reserve to learn new stuff and “make smoke come out my ears”. Why? It’s just another longevity tactic. See, for a long time, it was believed that as we age, the connections in our brain become fixed. But research has since shown that the brain never stops changing through learning. Neuroplasticity is the name given to this capacity of the brain to change with learning, literally by forming new neuronal connections and altering the internal structure of the existing synapses in the brain.

Take London taxi drivers, for example. They possess a larger posterior hippocampus than London bus drivers. This is because this specific region of the brain specializes in acquiring and using complex spatial information in order to navigate efficiently. Taxi drivers have to navigate around London while bus drivers follow a limited set of routes. No…I’m not cruising a taxi around town at night with my family. Instead, I’m a fan of relaxing but challenging activities that have been proven to induce neuroplasticity such as delving into a new language, reading a challenging book, or playing guitar and ukulele.

I’d be remiss not to mention the fact that the evening is also the time when – after restricting carbohydrates the entire day – I eat carbohydrates ad libitum (that means “as much as I feel like” for those of you who don’t fancy Latin) from healthy starches and sirtuin-rich foods that promote longevity. This means that I typically eat about 100-200g of carbs from sources such as sweet potato, yam, taro, slow-fermented sourdough bread, berries, soaked and rinsed quinoa, amaranth, millet, etc. – along with a touch of dark chocolate and red wine. This is always preceded by a couple capsules of Kion Lean to shove that glucose into muscle and liver tissue more easily. If you really want to wrap your head better around why I do these carb evening “refeeds”, then check out the carb backloading program by my friend John Kiefer.

As for the wine? I do indeed have a specific timing sequence for any alcohol I drink at night. Here’s a separate article I wrote that spells it out.

Step 10: Sleep Like A Ninja

My sleep is amazing. I don’t want to sound like I’m bragging, but after years of struggling with insomnia and poor sleep cycles or lack of deep sleep, I really have cracked the code on getting a good night’s rest. My friend and Kion Certified Coach Alex Fergus has written an excellent post at “How To Improve Sleep: 25+ Experts Share Their Helpful Tips” that is jam-packed with plenty of amazing sleep hacks, but currently, my biggest wins are as follows:

Sleepstream app to play relaxing sounds and binaural beats while I sleep. I prefer to set it on the white noise-ish setting of “Sleepstream Noise” and use the “deep sleep” setting for the binaural beats. 

Chilipad. I set mine at 55 degrees to keep my core temperature low during the evening.

Lavender essential oil. Similar to how I diffuse rosemary, peppermint or cinnamon in my office to keep me awake and alert, I diffuse lavender (or occasionally chamomile, rose or bergamot) at the bedside to enhance relaxation.

Wraparound sleep mask. You need something luxurious that will block out all light – not the free, crappy sleep mask you received on your last international airline flight.

Blue light blocking glasses. A must for any evening screen-viewing activities, and for a bonus, pair this with Iris installed on your computer and this nifty phone red light trick.

-Low blue lights in the bedroom. I prefer the “biological LED” sleepytime bulbs created by the company “Lighting Science”.

-PEMF via the FlexpulseDeltaSleeper and/or Earthpulse. I have a few different Pulsed Electromagnetic Field devices and each acts somewhat similarly by simulating the natural electromagnetic frequencies the planet earth produces to enhance deep sleep. 

CBD. I take about 40mg before bed.

Sleep remedy. I take one packet before bed (with the CBD) then another packet if I wake up during the night.

CBD vape pen. I take a few puffs on this if I wake up during the night.

Similar to my office setup, this isn’t as laborious or time-consuming as it appears at first glance. Within 5 minutes I can have all these sleep hacks set up and ready to rumble for a solid night of rest and recovery.


So that’s it!

You can click here to go check out Part 1 if you missed it.

You can click here to get your own telomeres analyzed with Teloyears.

You can click here to see 10 of the other best ways to see how fast you’re aging and what you can do about it.

And sure…I know things can get confusing because as a self-experimenting immersive journalist and author I certainly try new supplements, tools, gear, technology and biohacks for many of the health and longevity enhancing goals you’ve just finished reading about. So yes, this means my “routine” two years from now may be markedly different than what you’ve just discovered, but my promise to you is that I will continue to keep you informed of all the new tactics I discover, implement and find success with so that I can tell you what works best, what doesn’t work at all, and what simply gives you explosive diarrhea, a pounding headache, strange smelling sweat and odd skin growths. Fair enough?

And finally, if you have questions, thoughts or feedback for me about any of the ten steps you’ve just discovered, simply leave your comments below and I will reply! Thanks for reading.


Ask Ben a Podcast Question


  1. Trisha says:

    Do you still recommend honey (with coconut oil and sea salt) before bed to promote sleep? Would that interrupt the fast that began when you finished dinner? Does having a tiny shot of glucose help your brain “clean house” while you are asleep?

    1. Yes, it would break your fast, but it can still be helpful for sleep… Simply start your fast after consuming your “treat”, and probably best to do so a couple hours before sleep.

      1. Trisha says:

        Thank you for replying so quickly! I have tried what you suggested for the last month or so, and I’m not sure the honey/oil/salt mix is as effective when consumed a few hours before sleep. I’ve read that some people keep this sort of salty sweet fat “treat” mixed up in a jar by their bed to take immediately before sleep, because it is meant to fuel your brain during sleep, not to be burned off by your body by activity in the hours before sleep (not exercise, just movement and tasks). So you have an opinion on this?

  2. My associate just said – Ben is a better version of you! (currently working at my desk with a blue light filter on the computer and kneeling on an air disc). Great post, keep it up

  3. CSue says:

    I did a teloyears in May 2017 and was 4% older than my chronological age. I re-tested in Sept 2018 and was 29% younger than my chronological age! I am now 54 and am 37 in teloyears

    I live a healthy lifestyle, had been taking supplements and exercising, using a sauna, intermittent fasting, eating lchf, always trying to optimize sleep. What I changed between the 2 tests was:

    – started extended fasting (42-120 hours)

    – took NAD+ (nicotinimide riboside) the last 7 months

    – took DHEA the last 7 months

    – started bio-identical estrogen and progesterone around the time of the first test

    – started lifting weights regularly and built muscle

    – used Oura to track sleep (although haven’t really made any progress on improvement)

    1. CSue says:

      I forgot, I also started taking iodine during this time. This has improved my thyroid function and improved my fluoride toxicity.

  4. Attila says:

    Hi Ben. Is there a possibility to have teloyears measurement in Europe?

  5. RangerUp13 says:

    Ben, regarding glycemic variability, what blood glucose range should a healthy, fit, non-diabetic in their 20’s shoot for? Thanks.


Affiliate Disclosure

Click here for the full written transcript of this podcast episode.

June 14, 2018, Listener Q&A Podcast: 386 – The Best Biohacks For Longevity, The Best Biohacks for Libido, and Suppository vs. Vitamins.

Have a podcast question for Ben? Click the tab on the right (or go to SpeakPipe), use the Contact button on the app, or click the contact link in the footer..

News Flashes [00:03:55]

You can receive these News Flashes (and more) every single day, if you follow Ben on, and Google+.

[01:24:55] -KionU – Ready to take your health business to the next level? KionU is a world-class personalized coaching certification in mind, body, and spirit optimization. This unique, comprehensive program is full of cutting-edge, research-based solutions that incorporate both ancestral wisdom and modern science. Find out more!

Special Announcements [00:29:17]

This podcast is brought to you by:

-ONNIT – Go to and save 10% on your purchase of any of their awesome products (including the gluten free toothpaste). The discount is built into the link!

-Thrive Market – Go to and save 25% on your purchase and free delivery. You can get the cereal that Ben loves or the sprouted popcorn that Brock can’t stop eating. Or anything else you find!

-Vuori – Go to, enter the code “BEN25” at checkout, and get 25% off your purchase of these fancy, flowy, good looking garments.

Click here to follow Ben on Snapchat, and get ready for some epic stories about his morning, day and evening routine! 

Ben’s Adventures:

-NEW! Click here for the official BenGreenfieldFitness calendar.

– June 15 – 17, 2018: Revitalize Conference, Marana, Arizona. Each year, #mbgrevitalize gathers the world’s most knowledgeable experts and influential thought leaders for discussions on the future of wellness for you. Join me and dozens of other inspiring leaders in the vibrant Sonoran Desert, the perfect home to revitalize. From spiritual sunrises to star-filled evening skies, this is a special place which will touch your soul. I will lead a nature hike during the conference on Sunday, June 17. Register today!

– June 23, 2018: Boise Sprint, Thomas Pence Ranch, Payette, Idaho. Don’t let the beautiful scenery of Idaho fool you, this 3+ mile sprint will prove to be a formidable task for even the most seasoned Spartans. Register today and I will see you there!

– June 28 – July 22, 2018: Mind Valley U, Tallinn, Estonia. Mindvalley U is a month-long transformational event that is designed to create a university style education model for all ages. This will be one of those things you look back on and say: it changed my life. Mind Valley U will be held in Tallinn, Estonia. Tallinn, Estonia has one of the highest number of startups per capita and is one of the most cutting-edge tech nations in the world. Sign up, join me, and transform your life!

– July 19, 2018: Ancestral Health Symposium, Bozeman, Montana. “AHS” is a scientific conference which provides a forum so that learning and qualified discussion on all areas of human health can take place. Most noteworthy, at this conference you will go beyond diet and learn about the latest research across a wide range of topics, all united by an evolutionary perspective. speakers present on topics including diet, movement, sleep, stress, epigenetics, and more. Join me this summer! 

– August 17 – 19, 2018: Colorado Rockies Ultra Beast and Sprint Weekend, Breckenridge, Colorado. The mountain is calling! This is an extra-special Spartan race. Team members from my company, Kion, and I are competing together in the beautiful Rocky Mountains. Experience the immense beauty of Colorado while conquering climbs, crawls, carries and traverses. See you there!

– October 5-7, 2018: SPARK BioHacking Conference, Toronto, Ontario. The 2018 SPARK Bio-Hack Conference features a series of talks by leaders across a range of fields with an eye on optimizing human performance, recovery, and longevity. Researchers, medical specialists and other biohacking experts will share provocative, informative, and inspiring presentations meant to invigorate your curiosity about health and amplify your life journey. Registration is now open, secure your spot here.

– October 11 – 14, 2018: 2018 RUNGA California Immersion Retreat. Runga is going to Napa! Join me, my wife, Jessa, Joe DiStefano and a small, intimate group of like-minded individuals for a weekend-long getaway. We’ve rented a beautiful mansion located in one of the most iconic countrysides in America– Napa Valley. We’ve thought of everything that you could possibly need to gently “press the reboot button” on your body and completely tune in to your heart, mind, body, strength, and spirit. Join the waitlist!

– December 2-8, 2018: RUNGA Retreat, Dominican Republic. You’re invited to join me at RUNGA in December 2018. Join me in the Dominican Republic, one of the most beautiful places in the Caribbean, for this retreat. In all RUNGA activities, RUNGA invites you to come home to yourself. To see everything you’ll be getting into, just click here. Use code BEN when you register so you get your gift when you arrive! I’ll be there, too. Join the waitlist here.

– June 23 – July 7, 2019: Restorative Detox Retreat with Robyn Openshaw Join us for an immersive experience including total liver detox, and rest and relaxation at the beautiful Paracelsus Clinic al Ronc in the Italian quarter of Switzerland. You will stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul. Plus you’re going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Get all the info to sign up here!

-View the Official Ben Greenfield Fitness Calendar Here

Giveaways & Goodies [01:27:00]

-Click here to get your own gift pack, handpicked by Ben and chock full of $300 worth of biohacks, supplements, books and more. All at 50% discount!

-Grab your Official Ben Greenfield Fitness Gear package that comes with a tech shirt, a beanie and a water bottle.

-And of course, this week’s top iTunes review – gets some BG Fitness swag straight from Ben – click here to leave your review for a chance to win some!


Listener Q&A

As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick.

The Best Biohacks For Longevity [00:38:29]

Ian says:  I am wondering where a good place to start would be when I start purchasing some biohacking devices for longevity. I only have a few thousand dollars kicking around that I want to invest in these devices so if you could point me in the right direction of where to start, I would appreciate it. I am looking forward to purchasing some of your Kion Coffee.

In my response, I recommend:

-Ancestral Living vs. Modern Biohacking presentation at this year’s AHS (see calendar above!)
Neubie – alternative: Compex or MarcPro
PowerPlate vibration platform – alternative: mini-trampoline rebounder
Cold pool – alternative: Luke Storey’s freezer hack
NanoVi – alternative: essential oil air diffuser with rosemary
LiveO2 – alternative: TrainingMask – (use code GREEN1 for 20% discount)
JOOVV – alternative: a good fence in your backyard for sun bathing
Vielight – alternative: RadioLab 9 volt battery episode
Infrared Sauna – alternative: a sauna suit + a Biomat
-PEMF – PulseCenters – alternative: FlexPulse
Chilipad – alternative: cool mist humidifier
Water and Wellness

The Best Biohacks For Libido [01:06:17]

Joshua says:  Question about all the experimenting you have done on your penis. I have not been sexually active for about six years and am getting married in a few months. I am interested in doing one of the experiments that you have done to have better sexual performance. I know they are costly, so do you have a suggestion as to which one gives you the best “bang for your buck” – no pun intended. I don’t think I have any problems, I am just looking for heightened performance.

In my response, I recommend:

-Level 1: JOOVV
-Level 2: GainsWAVE
-Level 3: Exosomes + PRP (the video of Part II of my surgery with Dr. Amy Killan)

BUT first address the following:

-Zinc (recommend black ant extract)
-Vitamin D (recommend Thorne D/K)
-Creatine (recommend Thorne Creapure)
-Nitric oxide (recommended photobiomodulation with sunlight/JOOVV/Vielight)
Multiorgasmic Male book

My testosterone articles on how to biohack testosterone:

Could Lance Armstrong Have Increased His Testosterone Levels Without Cheating?
How Testosterone & Hormone Injections Work (Along With Growth Hormone, Peptides, SARMs, PRP & Much More!)
-Biohacking Your Manhood: The Proven Habits, Foods, Exercises, Workouts, Nutrients & Tools That Boost Testosterone & Drive.
-How Low Testosterone Can Destroy Your Heart And What You Can Do About It.
-The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Drive & Anti-Aging.
-Doubling Your Testosterone Levels, Tactics From The World Of Speed Golf, Primal Endurance & More With Brad Kearns!
#312: How To Increase Testosterone And Decrease Estrogen, Meditation To Replace Sleep, The New Gluten Study And More!
2018 January Men’s Health magazine

Suppository vs. Vitamins [00:00:00]

Thomas says:  As biohackers, why aren’t we taking advantage of the higher absorption rate of suppositories? I would rather stick something up my butt than swallow dozens of pills every day. Maybe that is just me? Plus there is the DIY factor.

In my response, I recommend:

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!


Affiliate Disclosure


The following is a guest post by one of my friends – a brilliant biohacker who goes by the secret name “BigPapaChakra”. Let’s enjoy keeping him anonymous for now, shall we? After all, BigPapaChakra is just a darn fine nickname anyways, and I promise to reveal his identity in a future post.

In this article, which you can consider to be your official Black Friday gift list for biohackers or wanna-be health hackers…

…you’re going to discover some of the best, most effective, yet unknown biohacks on the face of the planet that are going to absolutely blow the mind of any biohacker or fitness/nutrition/health technology geek in your life. Most of this stuff is easy and inexpensive too! Just consider this our post-Thanksgiving day gift to you.

Enjoy, and leave your questions and feedback in the comments section below this post.



In my relatively short time here on earth, I’ve come across quite a few interesting modalities that can be used to enhance one’s body, mind, and spirit.

Interestingly, my journey into this realm stemmed from decisions and situations that are entirely opposite to what is typically associated with longevity, vitality, and performance. In fact, they caused me more problems than good, and that is how I discovered many of these paths to optimization, nifty gadgets, and extraordinarily kind and talented individuals.

Get The Low Carb Athlete – 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!


Ironically, I have an odd fortune that allows me to become a better bio-hacker – a lack of funds. In my experience, the less money you have, the better bio-hacker, athlete, lover, etc. you can become… as long as your will perseveres and you throw in some dedication and effort. If you can’t, well, why not bio-hack your will? Nonetheless, I think that many bio-hacks can be accomplished with limited funds, and that’s what this blog will display.

I’m laying out ten effective, easy, and cheap bio-hacks for everyone to try (and when I say cheap, remember this is all relative to the tens of thousands of dollars some are spending on everything from muscle stimulation units to neurofeedback devices to impanted nanotech cyborg devices)! You’ll also find helpful “stacks” or ways that you can combine specific biohacks for an enhanced effect.

(Disclaimer: I’m not yet a physician of any kind. I don’t recommend any of these products or techniques as means to cure diseases or various ailments, nor do I think they should take the place of a licensed, trained, and trustworthy physician. This isn’t to take away from the efficacy of any of these bio-hacks. Don’t take anyone’s word as gospel when it comes to your health. Do your own research, trust your intuition, and find out what is or is not true for yourself. Some things work better for some people than others, hence why I always say, “to each their own.”)


1) tDCS (transcranial direct current stimulation)

To try and explain this in the simplest sense, tDCS is essentially a cost-effective, easy-to-learn form of neurostimulation which uses a low powered constant current delivered to the brain. Don’t worry; this is a lot safer than it might sound. TDCS has been around for a lot longer than I originally thought – it was used by a man named Giovanni Aldini to improve mood in his patients as far back as the early 1800’s (1).

There are three forms of ‘stimulation’ (I’m not certain that is the best term for it, though that is what’s typically used): anodal, cathodal, and sham. Anodal is ‘positive’ and increases excitability in the region it is placed upon. Cathodal is ‘negative’ and does the opposite – decreases excitability of the region.Sham is just that… a sham. It’s more or less the control in studies.

To keep this brief, tDCS is used for (and successful in) a variety of problems, as well as enhancing healthy individuals cognition and emotions (2) (3).  Don’t forget enhancing mediation (4). There are two ways that you can get ahold of this technology for cheap, in my experience: purchase a unit through for under $40, or make your own. I personally have the unit through tdcs-kit called MindAlive has as similar device called the “David Delight PRO” but at a slightly higher pricepoint.

I have personally spoken to a man with Schizophrenia who used the same one, and this is part of his statement to me, “So to answer your question…Yes it has improved my mood which caused my motivation levels to increase. I found the mood placement is being used in almost the same setup as So it wasn’t a surprise that it helped me with my focus/concentration. (…)I would say that this is better than any anti depressant out there by far even 1-2 weeks in. The concentration/focus seems to be a 24 hour effect.”

You can also go to Radio Shack and purchase electronics tutorials/teaching devices that are geared towards younger people and children. With this, you can learn basic electronics and how to rig a tDCS unit. There are videos of this on youtube.

Stack: (CAUTION: safety not yet established; more studies needed. Do your own research) studies have shown that D-cycloserine+tDCS causes the effects of tDCS to last much longer. Many of the studies are concentrated on specific regions of the brain, so effects haven’t been fully tested (brain region is a major variable in tDCS). This is potentially dangerous, but also potentially powerful in enhancing learning, retention, and accurate recall.

2) Carbon Dioxide

Carbon Dioxide is often seen as a ‘waste product’ of metabolism, but it in fact has a lot of uses and makes for a neat little bio-hack. To keep it short and sweet, I’ll use a quote from Ray Peat, Ph.D., “Breathing pure oxygen lowers the oxygen content of tissues; breathing rarefied air, or air with carbon dioxide, oxygenates and energizes the tissues; if this seems upside down, it’s because medical physiology has been taught upside down. And respiratory physiology holds the key to the special functions of all the organs, and to many of their basic pathological changes.

There are some paradoxes when it comes to Carbon Dioxide and its effects on physiology. Namely, O2 and CO2 destabilize each other, yet CO2, produced in the cells, releases oxygen into various tissues. Anytime I increase CO2, my body temperature increases (which I will touch upon later), my blood pressure decreases, my extremities become warmer, and I feel more centered. My Resting Breath Hold time also increases. CO2 has been used to stop seizures, enhance neuropsychological therapy, enhance exercise and athletic performance, and is also shown to enhance plants utilization of water (5) (6) (7).

Search Google Scholar for therapeutic hypercapnia, or do a search for Ledislas J. Meduna who used CO2 as an adjunct to various forms of psychotherapy. There are various ways to increase CO2, such as eating carbohydrates, but one of the most effective is breathing into a bag for as long as comfortable a few times a day. The CO2 you expire starts to stack in the bag with each breath, increasing the amount you inhale. The two most notable devices you can purchase that are typically marketed for increasing CO2 content in your body are the BreathSlim and Frolov devices.

I personally own and use a BreathSlim, and Mark Sircus (who has been on the BenGreenfieldFitness podcast) uses and recommends the device. I recommended it to another individual who seemed to not have the greatest experience with it (the water spilled out of the sides, and didn’t give enough resistance as it should), so to each their own. There is a third, and similar device, called the Samozdrav Breathing Device, which measures ventilation at rest and approximate alveolar CO2 content (though I have no experience with this one).

Stack: Take a dose of baking soda in water (I prefer carbonated mineral water for more bicarbonate and CO2) prior to a bath containing Epsom salts (or magnesium chloride), baking soda, and salt while breathing into one of these devices or a paper bag. I intermittently drink more carbonated mineral water as well. I guarantee you will feel amazing during and after this.

3) HCO3, or more commonly, baking soda.

Baking Soda is amazing. It can literally be used for hundreds of things around the house, can be used for beauty and hygiene, but can also be used for heath and performance. Better yet, you can get a large amount of it for a few dollars. Taken orally, it increases CO2 and cell voltage in the body, along with buffering lactic acid. It also increases regional cerebral blood flow in a dose dependent manner (8).

It drastically increases exercise performance of all kinds, and typically enhances the absorption of creatine (9) (10). I’m sure some of you have used baking soda before, but I would honestly recommend it as part of my repertoire for any kind of workout or competition (as long as it isn’t banned/considered doping), as well as taking it throughout the day for general wellness purposes. The only negative that can come of this is when consuming a lot of calcium in which you can suffer from milk-alkali syndrome (11).

Stack: Same as above, or: load on baking soda prior to a workout, do deep nasal breathing the entire session, and when/if you become fatigued, take a break and breathe into a paper bag for a few minutes before resuming. Some Z-Health practitioners recommend this, as have physicians at the Silicon Valley Health Institute. I’ve used it for martial arts sessions as well.

4) Transcranial Low Level Laser Therapy (LLLT)

This one is like my baby. There are a lot of uses for low level/cold laser therapy, but I’ll stick with transcranial purposes. Low Level Laser Therapy has been around since the sixties with the advent of the Helium-Neon (HeNe) laser first used on rodents in which it regrew their hair. But, it really goes back to 1896 with the use of the Spectro-Chrome designed by a color therapy researcher named Dinsah P. Ghadiali (Spectro-Chrome therapy was not used in 1896, but this was when Dinsah began researching and conversing with the likes of Thomas Edison and Nikola Tesla) (12).

Not to delve too deeply into the extremely dense science of this, the main mechanism of LLLT is the delivery of photons to cells in the brain, directly affecting Cytochrome C Oxidase (CCO) which enhances cell respiration and energy production (13). In humans, it has successfully treated and/or reversed Traumatic Brain Injury, PTSD, Depression, Anxiety; post Stroke symptoms, as well as increasing emotional and cognitive abilities in healthy individuals. Careful attention is warranted, though – the effects largely stem from a biphasic dose response curve predicated on hormesis… there is such a thing as overdoing it. I have used LLLT to start reversing my severe HPPD symptoms with great success. I was stunned when I recently saw a neurologist at the University of Chicago and he (and his colleagues) had no idea what LLLT was.

There are a multitude of LLLT devices, such as (but not limited to): The Vetrolaser, TendonLite, Euon, and ThorLasers. Many of these devices unfortunately cost an arm and a leg, though, yet there is an alternative; Infrared Lights not marketed as medical supplies. LEDs are cheaper than lasers, and are no less effective. In fact, they seem to be a bit safer. You can find very cheap ones on Ebay under fifty dollars. I recommend this.

StackCombine LLLT with a mitochondrial supplement stack. Methylene Blue seems like a viable route, but I have no experience with this. I would recommend using the stack found in this Longecity forum thread, as I have used it with amazing results.

5) Indoor healing light spectrums

Continuing with light being a useful modality to well-being and performance, we get to something everyone should do – change indoor lighting. As of now, many people are aware of the damage blue light can do to circadian rhythms, sleep, and thus, all of health (keep in mind green, white, and violet are equally damaging). Unfortunately, many have yet to realize that they can simultaneously decrease their exposure to damaging wavelengths, and increase exposure to therapeutic, healing, “pro-life” wavelengths.

LEDs, halogens, incandescent bulbs, and heat lamps can all be used. Halogens emit an almost ‘sun-like’ spectrum of light (14), and have a large amount of red and near infrared light. These wavelengths actually have the capabilities of healing and protecting the retinas as well as increasing alertness without disrupting melatonin whatsoever (the nadir for melatonin disruption is right around 464nm) (15) (16).

I recommend switching out your general indoor lighting for these bulbs: or visiting the LowBlueLight website for a wider array of choices.  There is evidence that getting Incandescent bulbs with a red filter is better, acting through transmittance to increase red light; I’d imagine a red lampshade would do the same, albeit to a smaller degree. John Kellog actually reported about the therapeutic benefits of incandescent lights in a 200pg book known as Light Therapeutics (1910) (17). Personally, I would opt for incandescent lights, and occasionally you could place them closer to your skin (18-24 inches) for concentrated therapy. You could experiment with Halogens, which have a lot of healing wavelengths (more so than incandescents), but they have a lot more blue light and UV radiation i.e. damaging to the retinas and can disrupt circadian rhythms.

Stack: (1) Use five or ten 150 Watt incandescent bulbs for a few minutes in the morning to stimulate circadian rhythms. (2) Cover windows with a plastic film containing copper, which can remove some of the harmful aspects of sun light.

6) Monitor Body Temperature and Pulse

Measuring body temperature and your pulse rate is essentially a proxy for your metabolic rate and thyroid health. The basal body temperature is impacted by things other than metabolic rate and the thyroid, thus the pulse helps interpret this result (distinguishing results of healthy metabolism from cortisol, adrenalin, etc.). The temperature of your extremities aids in this process further.  A lot of blood tests for the thyroid are extremely flawed.

Broda Barnes was a man who treated an absurd amount of patients who he found to have thyroid dysfunction. He argued that body temperature, measured before getting out of bed in the morning, was the greatest diagnosis for thyroid function (18). A good reading would be roughly 98.2 degrees Fahrenheit, though, again, a better diagnosis can be made when taking pulse and extremities into account. Broda Barnes stated that although this was not a perfect test, it was undoubtedly more reliable than TSH and other readings (19) (20). “More information can be brought to the physician with only the aid of an ordinary thermometer than can be obtained with all other thyroid function tests combined. “ Dr. Broda Otto Barnes.

StackBody temperature taken in morning (ASAP), after meals, before bed, etc. while tracking pulse and feeling for how warm your extremities are. Also, read Hypothyroidism: The Unsuspected Illness by Broda Barnes, in addition to The Thyroid by Thomas McGavack.

7) Experiment with Alkalinity

This is a topic that is often debated, and for a long time I was completely against the idea of measuring any form of alkalinity. This was before some interesting literature came out showing that net renal acid accumulation is linked to a lot of diseases (21) (22). One study analyzed data from 66,486 women, and the other, 98,995 women. What were the largest contributors to this ‘acid buildup’, so to speak? Increased phosphorous intake, increased sodium, and decreased potassium, magnesium, and calcium intakes.

Even latent acidosis can decrease health, namely resting metabolic rate (23). For everyone following an ‘evolutionary’ or ‘traditional’ diet, this isn’t hard to get around. Salt foods to taste, because sodium is important, but ensure adequate supply of other macro-minerals and electrolytes. This is only difficult because of the current fructophobia, even though the largest meta-analyses show that fructose is not as damaging as many are lead to believe. Not only this, but it has been used to treat diabetes, has functional roles in the human body, directly participates in the Pentose Phosphate Pathway (creating reducing equivalents), and acts more like a ketone than other carbs (it is a ketose, as opposed to an aldehyde) (24) (25) (26) (27).

Moral of the story: don’t fear fruit – add it to your diet in moderate amounts, especially sweet tropical fruits. Adding fruit to a diet packed in fat soluble nutrients from liver, oysters, some shrimp and so on, might just enhance your metabolism, increase endogenous antioxidant levels, aid in the utilizing the PPP, and a lot more.

Stack: Use sodium bicarbonate prior to exercise and in baths; supplement potassium bicarbonate to increase alkalinity and potassium consumption; add magnesium bicarbonate to your water (28). All of these can easily be found on websites such as Amazon.

8) Supplement Stacks

There are a lot of interesting stacks that are being discussed and developed by people on various anti-aging boards. Keep in mind, not all these users are physicians, so maintain strict reservations and do your own research – never take anyone else’s word for what works or what is safe. The first one was discussed earlier, and I personally have a lot of experience with it. It’s called TULIP – The Ultimate Laser Protocol. It’s based around mitochondrial upregulation and protection paired with the use of red or infrared lasers and LEDs. It causes mitochondrial biogenesis, decreased ROS, and greatly increased ATP levels.

The basic stack is PQQCoQ10, and Shilajit. PQQ and CoQ10 have been used individually to treat brain degeneration, and used together with even more efficacy (29); Shilajit synergizes with CoQ10, while also acting as an adaptogen. Taken together, they enhance each other. Other additions to this stack are creatine, exogenous ATPIdebenoneALCAR, and R-ALA (K-R-ALA is supposedly the best, and Dave Asprey recommends it, but I have never gotten ahold of any).  The second one is known as CILTEP – Chemically Induced Long-Term Potentiation.  Long Term Potentiation is one of the primary mechanisms of learning and memory.

The primary stack is artichoke extract, forskolinphenylalanineB-complex, caffeine (optional), ALCARN-Acetyl L-Tyrosine (possibly not necessary based on the individual) (30). Lastly, there is the “Happy Stack”. This is all about cellular growth and renewal, myelination, increasing specific neurotransmitters, and so on (31). The primary stack is Uridine (find your goldilocks zone), DHA, and Choline.

Stack: Happy CIL-TULIP. A combination of each of them, but excluding some ingredients. Some are currently experimenting with this and having great results, though I haven’t tried it and personally would recommend great caution. The combination strongly affects various neurotransmitters, transcriptional factors, gene expression, and so on.

9) Magnetism

Beware, this is harder to pull off for cheap, but you can probably capitalize on the holiday discounts.

Magnetism, geopathic stress, bioelectricity, etc. is a fascinating area of research that I’m delving into. It has been known for hundreds of years since Harold Burr (possibly before him) that electromagnetic fields are necessary for and guide all life forms, celestial bodies, nature, and so on. Robert Becker (the “Father of Electromedicine”) regenerated human finger tips, healed diabetic ulcers with 100% success rate, and found magnetism to affect dedifferentiation of cells, being a viable alternative to stem cell treatments (32) (33). Yuri Kholodov found higher organisms (we are one) to be most ‘sensitive’ to changes in magnetic fields, and nervous tissue, especially in the brain and glial cells, to be the most sensitive tissues.

Electrokinetically treated water has enhanced exercise recovery and performance and is shown to have a higher activity of oxygen. If you want to shell out the big bucks, a Magnetico Sleep Pad would be a wise purchase. It uses unipolar magnets to recreate a strong magnetic field that our earth is currently lacking. This has widespread implications for cellular renewal, stem cell growth, telomeres, hormones, and much more (34).

Dr. Philpott also has a magnetic sleep pad that is bipolar and has a lot of good reviews. You could attempt to make your own magnetic sleep pad, but have to be extremely careful in your placement of the magnets, the depth of your mattress, the kind of magnet, etc. You can also use magnetic pads for your seats at your desk or in your car, along with magnetic jewelry, insoles, masks, and more.  If the idea of magnetism and water sound odd to you, I would recommend reading the books or studies of Gilbert Ling and Albert Szent-Gyorgi. The biophysical state of cells, cell water, and their structure(s) are often overlooked in Western Medical and biological literature, and that’s the largest part of magnetic forces acting upon life forms.

Stack: (1) If finances aren’t a problem: Magnetico sleep pad, in addition to magnetic seat covers at your desk and in your car. If you have one, use an EarthPulse throughout the day and for nagging injuries, but not under the Magnetico pad as there are typically problems when combining these at once (for sleep). You can let your drinking water, juices such as kvass or even kombucha rest upon the pad to become magnetized. (2)

If finances aren’t currently in your favor, you can magnetize your water. Here are is what Paul Becker told me via email: “4 CUP COFFEE MAKER WITH HOT PLATE BASE 15 BUCKS AT WALLMART. 30 VOLTS POWER SUPPLY RADIO SHACK 20 BUCKS AND PACK OF ALLIGATOR CLIPS 2 BUCKS OR SO RADIO SHACK. KEEP THAT COFFEE MAKER ONLY FOR DISTILLED WATER AND MAKING THE COLLOID.” You can make colloidal silver this way, as well as magnetized drinking water. Search google scholar or electrokinetically modified water, you’ll be surprised.

10) Photons Therapy for Electromedicine

Another largely overlooked aspect of medicine, as well as ecological health and evolution on our planet, is the application of Tesla’s (and others like him) research. This is where Ed Skilling comes into play, with his alternative electromedicine therapies. He was commissioned by California Cancer doctors in 1959 and given a 30,000 Rife Machine to evaluate, and determined much of the Rife theory was inaccurate and decided to delve into electromedicine himself as members of his family had died of cancer (what the machines that he analyzed were used to combat)(35).

Ultimately, this is a technology that uses infrared light, photonic gases, sound and other light frequencies to stimulate your body’s natural healing processes. The machine is claimed to largely stimulate and aid in the optimal functioning of the lymphatic system which leads to body wide homeostasis.  There are dozens of videos of different physicians using it online, and you can also watch presentations at various technology conferences as well. The manufacturers offer payment plans, low or no interest rates, and seem to be very helpful.

Stack: Stand ‘in’ the Photon Genie/Genius while doing advanced heart rate variability exercises and/or bag breathing.


Well, there ya have it! Some cheap and quick, yet undoubtedly effective (and also quite fun) bio-hacks for Black Friday and the holiday season; I hope you put some of these techniques to use. Remember to be safe, and most importantly, happy holidays!

(Major shout out and thanks to LostFalco of Longecity – the reason I know about LLLT and TULIP. Also thanks to Abelard Lindsay and MrHappy on Longecity, creators of the other two supplement stacks.)

Leave your questions, comments and feedback below!

Additional Helfpul Links And Resources


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Baking Soda:

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Carbon Dioxide

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HCO3/sodium bicarbonate

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Indoor Lighting

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Temps and Pulse

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Supplement Stacks

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Photon Theapy/Photon Genie