JRE #1235 - Ben Greenfield

30-Jan-19

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Major Topics in Joe Rogan Experience #1235 – Ben Greenfield

In this episode, Joe Rogan and Ben Greenfield, a coach, author, speaker, and former bodybuilder and Ironman triathlete, dive into a wide range of topics related to health, fitness, nutrition, biohacking, and lifestyle. From the controversial carnivore diet to the fascinating world of stem cell therapy, the conversation explores both conventional and unconventional approaches to optimizing human potential. Underlying themes include the importance of personalized health strategies, the growing role of self-quantification in wellness, and the ongoing debate surrounding performance-enhancing substances in sports.

1. The Carnivore Diet: Hype vs. Reality

Anecdotal Evidence vs. Blood Work: The podcast highlights a discrepancy between the positive anecdotal accounts of health and well-being experienced by some individuals on the carnivore diet and less impressive blood work results.
Jordan Peterson’s Experience: The conversation cites Jordan Peterson’s successful weight loss and improved mental clarity on the diet, emphasizing his strict adherence and the potential for an elimination diet to address underlying health issues.
Gut Health and Inflammation: The carnivore diet’s potential benefits are attributed to the elimination of inflammatory foods, such as processed grains and dairy, leading to improved gut health and a reduction in systemic inflammation.
Microbiome Considerations: The discussion acknowledges the potential for microbiome imbalances on a long-term carnivore diet, emphasizing the importance of consuming a diverse range of foods or supplementing with probiotics to maintain gut health.

2. Diet Personalization and Ancestry

Genetic Predispositions: The podcast emphasizes the importance of considering genetic predispositions when tailoring a diet, highlighting the concept of “cold spots” where populations with genetic susceptibilities to certain diseases have traditionally eaten diets that mitigate those risks.
Icelandic Example: The Icelandic population’s high omega-3 fatty acid intake is cited as a factor in their lower rates of depression despite carrying genes associated with the condition.
Westernization and Health Outcomes: The conversation highlights how westernization of diets can lead to a surge in diseases, even in populations that traditionally ate diets that protected them from those ailments.
Self-Quantification and Precision Nutrition: The podcast promotes the use of genetic testing, blood work, and microbiome analysis to gain a deeper understanding of individual needs and optimize dietary choices.

3. Infrared Saunas vs. Traditional Saunas

Penetration and Sweat: The discussion explores the differences between infrared and traditional saunas, noting that infrared saunas emit photons of light that penetrate tissue more deeply, leading to a longer-lasting, deeper sweat.
Detoxification: Infrared saunas are believed to promote detoxification, releasing more metals through sweat compared to traditional saunas.
Finnish Sauna Research: The podcast highlights research from Finland demonstrating significant health benefits associated with regular traditional sauna use, including increased lifespan and reduced risk of dementia.
Workout Enhancement: Saunas, particularly traditional dry saunas, have been shown to enhance athletic performance, particularly post-workout, due to their erythropoietin-like effects, which boost red blood cell production.

4. Cold Therapy: VASper and Cryotherapy

VASper: A Cold-Water Workout: The podcast introduces the VASper, a full-body exercise device that combines cold-water immersion with blood flow restriction training, resulting in increased growth hormone, testosterone, and stem cell mobilization.
Cryotherapy: The discussion explores the use of cryotherapy chambers for promoting recovery and reducing inflammation. Ben Greenfield expresses a preference for cold water immersion as a more accessible and natural alternative.
Stem Cell Mobilization: The conversation touches on the link between cold therapy and increased stem cell mobilization, potentially contributing to tissue repair and regeneration.
Performance Enhancement: While acknowledging the potential benefits of cold therapy for general fitness and recovery, Greenfield emphasizes that these techniques are not intended to create elite athletes but rather to support overall well-being.

5. Stem Cell Therapy: Autologous vs. Heterlogous

Parabiosis and Young Blood: The podcast discusses the concept of parabiosis, the transfer of blood from young mice to older mice, which has been shown to enhance longevity. The conversation notes the emergence of companies offering similar treatments for humans.
Autologous Stem Cell Therapy: Ben Greenfield describes his experience with a protocol that involves drawing blood, infusing it with NAD and other vitamins to stimulate stem cell production, stressing the blood to release the stem cells, and then re-injecting them back into the body.
Regenerative Effects: This approach is presented as a potential way to achieve the same benefits as heterlogous young blood transfer, offering a less invasive and more personalized alternative.
Anecdotal Evidence: While acknowledging the lack of extensive published research on this particular protocol, Greenfield shares his positive anecdotal experience with the treatment.

6. Nerve Hydrodissection for Joint Pain

Scar Tissue and Adhesions: The podcast explores the use of nerve hydrodissection, a minimally invasive procedure that employs a liquid to separate scar tissue or adhesions that can cause pain and restricted mobility in joints.
Ozone and Placental Extract: The specific protocol discussed involves injecting ozone and placental extract into the affected joint, alongside the hydrodissection, to promote healing and reduce inflammation.
Rapid Results: The discussion highlights the significant and rapid improvement in knee pain that Greenfield experienced after undergoing nerve hydrodissection, suggesting its potential for addressing joint issues.
Alternative to Surgery: The podcast presents nerve hydrodissection as a potential alternative to arthroscopic surgery for addressing joint pain and restoring mobility.

7. Exosomes and Tissue Regeneration

Exosome Therapy: The conversation touches on the use of exosomes, tiny vesicles released by cells that contain beneficial molecules, for promoting tissue regeneration.
Knee Pain Relief: Ben Greenfield shares his positive experience with exosome injections for knee pain, highlighting the significant reduction in inflammation and improvement in range of motion.
Healing Time: The importance of allowing sufficient time for tissue healing after exosome injections is emphasized, with Greenfield recommending a longer recovery period to maximize benefits.
Rotator Cuff Tear Recovery: The podcast shares an anecdotal account of a full-length rotator cuff tear that completely healed with the use of exosomes and peptides, demonstrating the potential for regenerative medicine.

8. Peptides and Anti-Aging

BPC157: The discussion explores the use of BPC157, a peptide that is legal for athletes, for reducing inflammation and promoting blood flow, particularly in the context of tissue healing.
TB500: The podcast mentions TB500, a peptide that was previously legal but is now banned by USADA and WADA, for its ability to repair muscle fibers and tendons.
Anti-Aging Potential: Peptides like Epitelon, which increases mitochondrial density and promotes fat loss and muscle gain, are becoming increasingly popular in anti-aging circles.
Milano Tan: The conversation touches on the controversial use of Milano Tan, a peptide known to induce tanning and potentially cause prolonged erections.

9. The Science of Muscle Memory

Myonuclei and Steroids: The podcast references Rhonda Patrick’s tweet about a study that found that myonuclei, the nuclei within muscle cells, remain present even after periods of detraining, contributing to muscle memory.
Motor Unit Recruitment: The discussion acknowledges the traditional understanding of muscle memory as being based on the ability to recruit specific motor units more effectively, which is influenced by past training experiences.
Performance Enhancing Drugs and Muscle Mass: The conversation highlights the potential for performance-enhancing drugs, such as steroids, to increase the concentration of myonuclei, giving individuals who have previously used them a potential advantage in muscle building.
Implications for MMA: The podcast explores the implications of this research for MMA, where there are ongoing debates about the appropriate length of doping suspensions and how long athletes should be considered “enhanced” after a positive test.

10. Marijuana in MMA

Legalization and Testing: The conversation notes the increasing legalization of marijuana in MMA and the evolving testing protocols that focus on ensuring athletes are not actively impaired during competition.
mTOR Pathway: The podcast discusses the effects of THC on the mTOR pathway, which is also targeted by anti-aging compounds like rapamycin and metformin.
Pain Relief and Thrill Seeking: THC is described as a potential performance enhancer for endurance athletes due to its pain-relieving effects and its ability to increase thrill seeking, which can be advantageous in challenging events.
Reaction Time and Complex Tasks: The discussion acknowledges the potential downsides of THC, such as decreased reaction time and impaired cognitive function, which can be particularly detrimental in sports requiring rapid decision-making and complex movements.

11. The Future of Cannabinoids and Supplements

Novel Cannabinoids: The podcast explores the potential of novel cannabinoids, such as CBG and CBN, in addition to CBD, for creating sports performance supplements and addressing various health concerns.
Entourage Effect: The conversation highlights the entourage effect, where different cannabinoids and terpenes work together to create synergistic benefits.
Personalized Supplementation: Ben Greenfield promotes the idea of personalized supplementation, using data from genetic testing, blood work, and microbiome analysis to guide individual supplement choices.
Precision Health: The discussion emphasizes the need for a more nuanced and personalized approach to health and wellness, moving beyond one-size-fits-all solutions.

12. Metformin and Anti-Aging

mTOR Inhibition: The podcast discusses metformin, a diabetes medication often touted as an anti-aging drug due to its ability to inhibit the mTOR pathway, which plays a role in aging and disease development.
Side Effects: The discussion acknowledges the potential side effects of metformin, including lactic acidosis, vitamin B12 deficiency, and gastrointestinal disturbances.
Natural Alternatives: Ben Greenfield advocates for natural alternatives to metformin, such as berberine, curcumin, apple cider vinegar, and cinnamon, for improving insulin sensitivity and reducing blood glucose levels.
Performance Considerations: Greenfield expresses concerns about using metformin for anti-aging due to its potential to inhibit mitochondrial respiration, which could hinder athletic performance.

13. Continuous Blood Glucose Monitoring

Food Sensitivities: The conversation highlights the use of continuous blood glucose monitors to identify food sensitivities that may not be apparent through traditional allergy testing.
Green Beans and Blood Glucose: Greenfield shares his surprising discovery that green beans, despite being considered a slow-release carbohydrate, significantly elevate his blood glucose levels.
Personalized Dietary Insights: The podcast promotes the use of continuous blood glucose monitoring to gain a deeper understanding of individual food responses and optimize dietary choices.
Data-Driven Wellness: The discussion emphasizes the growing role of self-quantification in understanding and improving individual health.

14. The Importance of Natural Approaches to Health

Biohacking vs. Natural Methods: Ben Greenfield emphasizes the importance of prioritizing natural methods for improving health and fitness, before resorting to more advanced biohacking strategies.
Earthing and Grounding: The conversation explores the benefits of earthing and grounding, the practice of connecting the body to the earth’s natural electromagnetic frequencies, for reducing inflammation and improving joint comfort.
Pulse Electromagnetic Field Therapy: The discussion acknowledges the potential benefits of pulse electromagnetic field therapy (PEMF), which delivers concentrated electromagnetic frequencies similar to those emitted by the earth, for reducing inflammation and promoting cellular health.
Sunlight and Red Light Therapy: The podcast emphasizes the importance of sunlight exposure and the use of red light therapy for promoting testosterone production, increasing mitochondrial activity, and supporting overall health.

15. The Role of Exercise in a Healthy Lifestyle

Metabolic Training: The conversation promotes the concept of metabolic training, which involves varying exercise routines to challenge the body and prevent plateaus.
Standing Desks and Movement: The podcast advocates for standing desks and other strategies for promoting movement throughout the workday, emphasizing the importance of breaking up long periods of sitting.
Ergonomic Chairs: Ben Greenfield discusses the importance of using ergonomic chairs, such as the Capisco chair, to support proper posture and reduce back pain.
Treadmill Desks: The discussion explores the use of treadmill desks for integrating exercise into work routines, particularly for tasks that do not require extensive physical dexterity.

16. Sleep and Circadian Rhythm

Chronotypes: The conversation touches on the concept of chronotypes, individual differences in sleep patterns and preferences, and the importance of tailoring routines to align with individual rhythms.
Travel and Circadian Disruption: The podcast discusses strategies for minimizing circadian disruption when traveling, including adjusting meal times, engaging in outdoor activity, and using light therapy devices.
Light Therapy Devices: Ben Greenfield shares his experience with using light therapy devices, such as the Human Charger and Retimer, to reset his circadian rhythm and improve sleep quality.
Intermittent Fasting and Sleep: The podcast explores the potential for intermittent fasting to support healthy sleep patterns and promote cellular repair during sleep cycles.

17. Intermittent Fasting: Protocols and Benefits

16/8 Intermittent Fasting: Ben Greenfield describes his daily intermittent fasting protocol, which involves a 16-hour fasting window every night, typically from 8 PM to 8 AM.
Fasting Mimicking Diet: The podcast discusses the fasting mimicking diet, developed by Valter Longo, which involves a 5-day period of calorie restriction on a quarterly basis to induce cellular autophagy and enhance longevity.
24-Hour Fasts: Greenfield incorporates one or two 24-hour fasts per month into his routine, typically from Saturday dinner to Sunday dinner, as a way to promote deeper cellular cleansing.
Sustainability and Performance: The conversation emphasizes the importance of choosing fasting protocols that are sustainable and do not significantly impact athletic performance or overall well-being.

18. Hunting, Conservation, and Adventure

Elk Hunting: Ben Greenfield shares his passion for elk hunting, emphasizing the challenging nature of the sport and the importance of ethical hunting practices.
Conservation Ethic: The discussion highlights the role of hunting in conservation efforts, particularly in managing wildlife populations and ensuring the health of ecosystems.
Grizzly Bear Hunting: The podcast explores the controversial topic of grizzly bear hunting, with Greenfield expressing a desire to hunt grizzly bear ethically for food and as an adventurous challenge.
Dahl Sheep Hunting: The conversation highlights the extreme and adventurous nature of Dahl sheep hunting in Alaska, emphasizing the challenging terrain, high altitudes, and precarious conditions involved in pursuing these elusive animals.

19. Spearfishing and Free Diving

Fishing vs. Spearfishing: Ben Greenfield expresses his preference for spearfishing over traditional fishing, emphasizing the direct and ethical nature of the hunt.
Physical and Mental Benefits: The discussion highlights the physical and mental benefits of spearfishing, including cold thermogenesis, breath-holding, and enhanced red blood cell production.
Underwater Bows: The conversation explores the use of underwater bows for spearfishing, providing an alternative to traditional spearguns.
Parrotfish and White Sand Beaches: The podcast shares the fascinating fact that parrotfish are responsible for producing white sand beaches by consuming coral and excreting the digested sand.

20. The Psychology of Food and Diet

Dogma and Restriction: The discussion acknowledges the potential for highly restrictive diets, such as the carnivore diet and veganism, to become dogmatic and create psychological dependencies.
Placebo Effects: The podcast explores the potential for placebo effects in dietary choices, where individuals may experience positive outcomes due to their belief in the effectiveness of a particular diet.
Tribalism and Nutrition: The conversation highlights the tendency for individuals following restrictive diets to form tribes or communities, reinforcing their beliefs and potentially hindering open-minded exploration of other dietary approaches.
Nutritional Deficiencies: The importance of addressing potential nutritional deficiencies associated with restrictive diets, such as veganism and the carnivore diet, is emphasized.

Memorable Quotes:

“I would probably be morbidly obese if I wasn’t an exercise freak.” – Ben Greenfield acknowledges the challenges of maintaining a healthy weight without a dedicated fitness routine.
“I think that would be the way to do a carnivore diet. Yeah. There’s a lot of people that are proponents of that as well, and then there’s a bunch of people that are, you know, it’s interesting because you’ve got a there’s a disparity between the anecdotal accounts of health and well-being and then blood work.” – Greenfield highlights the debate surrounding the carnivore diet and the need for further scientific research.
“If you’re gonna start to do it, great, but you may want to realize that this is something you’d need to do regularly to keep your levels elevated because you may get like a down regulation effect.” – Ben Greenfield cautions about the potential for long-term use of NAD supplementation to suppress the body’s natural production.
“I think that’s the way to go. How do you feel when you do that 24 hour fast? Does it ever get workout?” – Joe Rogan inquires about Ben Greenfield’s experience with extended fasting, leading to a discussion about the challenges and benefits of this approach.
“It’s just it’s it’s the idea of hacking your environment, of equipping your environment to be in as many different positions as possible.” – Ben Greenfield emphasizes the importance of creating a dynamic and stimulating work environment to promote movement and well-being.

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