Heart Hacks, Diet Myths Debunked & Straight Talk About Custom Nutrition with Dylan Gemelli

Ben Greenfield

Jan 8, 2026

Episode description

Full Show Notes: https://bengreenfieldlife.com/dylan/

In today's episode, Dylan and I explore how your genetics, microbiome, lifestyle, and activity level all play a role in what works best for you. I share my thoughts on carbs (they’re not the enemy!), why the Mediterranean diet is often a solid fallback, and how to customize your approach—whether you’re training like an athlete or just trying to eat well on a budget.

We also get real about fasting: I break down what works for high performers, how to balance longevity with peak performance, and what fasting windows actually make sense if you’re pushing your body hard. From there, we dissect the critical topic of heart health, talking through the difference between stable and unstable plaque, key diagnostic tools, and both natural and pharmaceutical strategies I’ve studied—and used personally—to keep my heart in top shape.

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Mindsip insights from this episode:

Utilize Clearly scan to identify dangerous plaque accurately

A specific type of CT angiography called a "Clearly" scan is a superior diagnostic tool that can differentiate between stable and unstable plaque and pinpoint its location.

#plaque

#screening

Recognize stability of exercise-induced plaque for better heart health

The type of plaque accumulation that occurs with hard exercise tends to be more stable and tightly packed, making it less immediately dangerous than unstable soft plaque.

#exercise

#plaque

Minimize scratches on nonstick pans to reduce microplastics

A single scratch on a nonstick pan can release approximately 9,100 plastic particles, according to a recent study.

#microplastics

Implement monthly 24-hour fasts for autophagy benefits

Active individuals can get autophagy benefits without hindering performance by doing a 24-hour dinner-to-dinner fast once or twice a month on a recovery day.

#autophagy

#fasting

Aim for 8% omega-3 index for optimal cell membrane health

You should aim for an omega-3 index of 8% or higher for optimal cell membrane health, which can be measured with a test like Omega Quant.

#omega-3

#testing

Create a healthy travel grocery list for nutritious meals

A simple, healthy grocery list for traveling includes a rotisserie chicken, frozen blueberries, nuts, sardines, mixed greens, a cucumber, a tomato, mustard, and dark chocolate.

#nutrition

#travel

Use high-dose nattokinase for effective plaque regression

For natural plaque regression, nattokinase is a top option, but you need a high dose of at least 8,000 units, not the 1,000-2,000 units found in most supplements.

#plaque

#supplement

Consume carbohydrates in the evening for improved sleep

Consuming the majority of your carbohydrates in the evening can assist with serotonin and melatonin production for better sleep, especially if you are active before the meal.