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

Episode description

As I've been researching and writing Boundless 2.0, I've found myself reevaluating many of the health and fitness strategies that I previously endorsed.In this episode, prepare to have your perspective challenged as I discuss some of the significant shifts in thinking I've undergone while exploring the latest science and experimenting with biohacking.

To kick off the show, I discuss one of the biggest areas where I've updated my thinking — the ketogenic diet. While I was previously gung-ho about strict therapeutic ketosis for all sorts of applications, I now have a more nuanced view that involves limiting carbohydrates during the day for enhanced focus and consuming 200 to 300g in the evening to support better sleep and hormonal balance. Additionally, I've moved away from a saturated fat-heavy keto diet to a Mediterranean-style approach with foods like avocados, olives, oily fish, and olive oil.

When it comes to exercise, I used to be that guy who obsessively crushed two-a-day workout sessions. But the more I dig into the research, the more I've come to understand the importance of staying within the "Goldilocks Zone" — enough training to accrue benefits, but not so much that you risk overtraining.

Another controversial mind shift I've experienced is around statins, which was prompted by my advanced cardiac screening. My Cleerly test revealed plaque buildup, leading me to start a PCSK9 inhibitor and a daily dose of rosuvastatin and acetamide. While I still don't think these drugs should be blindly taken, in some cases the benefits can outweigh the risks if properly monitored.

My view on cold exposure has also slightly changed after digging into research. I used to be all about long ice baths and open-water cold swims, but now I've shifted to shorter, more frequent cold exposures. (You'll hear multiple times throughout this show that optimizing your body is all about finding the right balance and avoiding excessive stress.)

This show also covers topics like the hidden benefits of aspirin, ginger, and yes... even "dick pills." Plus, you'll gain insights into sleep hacking, why I'm taking a more discerning stance on cannabis, and the dangers of extreme biohacking.

For the full show notes, visit: https://bengreenfieldlife.com/470

Episode Sponsors:

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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.

#mortality

#strength

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.

#hormones

#nutrition

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.

#fiber

#polyphenols

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.

#AI

#screening

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.

#plaque

#statin

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.

#statin

#supplement

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.

#cold-therapy

#stress

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.

#cognition

#sleep

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.

#sleep

#stress

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.

#biohacking

#hormesis

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