Big Things I’ve Changed My Mind About: Keto, Carnivore, Cryotherapy, Statins, THC, Sleep Hygiene, Minimal Effective Dose Of Exercise & More!
Ben Greenfield
Apr 11, 2024
Mindsip insights from this episode:
Limit heavy strength training to avoid increased mortality risk
Exceeding 130 minutes of heavy strength training per week can increase mortality risk to the same level as being sedentary.
Cycle carbs to support thyroid and hormone function
A cyclic ketogenic approach with 200-300 grams of carbohydrates in the evening is better for thyroid and hormone function than long-term strict ketosis.
Avoid strict carnivore diet to reduce mortality and aging risks
A strict carnivore diet lacks fiber and polyphenols, which recent studies show are crucial for reducing all-cause mortality and slowing biological aging.
Utilize AI-based CT scans to assess heart disease risk
An AI-based CT scan of the heart, like a Cleerly scan, is superior to standard blood tests for assessing heart disease risk because it directly measures plaque buildup.
Utilize low-dose statins to reverse artery plaque accumulation
Despite a history of advising against them, low-dose statins like rosuvastatin and ezetimib are one of the only clinically-proven ways to reverse plaque accumulation in arteries.
Take Vitamin E and K to counter statin side effects
To combat statin side effects, taking the building blocks for CoQ10, specifically Vitamin E (tocotrienols) and Vitamin K (MK4), is more effective than supplementing with CoQ10 itself.
Utilize short cold plunges for maximum benefits
The benefits of cold plunging can be achieved with minimum effective doses, like 30-60 second dips, avoiding the excess nervous system stress from prolonged sessions.
Avoid THC-rich cannabis to protect sleep and memory
Contrary to popular belief, THC-rich cannabis suppresses REM sleep, impairs memory consolidation, and is linked to long-term cognitive deficits and accelerated brain aging.
Disassociate bedroom from work to enhance sleep hygiene
A key, often overlooked, component of sleep hygiene is stress management, which involves mentally disassociating the bedroom from work to signal safety to the brain.
Avoid excess in biohacking to prevent bioharming
Many biohacks are hormetic stressors that become harmful ('bioharming') when used in excess, overriding the principle of the minimum effective dose.
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