Kyle Kingsbury Podcast - #42 Ben Greenfield 2

Episode Date: July 16, 2018

The return of Ben Greenfield! Ben is one of the best trainers and biohackers in the world. We discuss how to cook the best steak on earth, hunting, and stem cells for longevity. Ben Greenfield on Instagram Twitter Facebook and Youtube Connect with Kyle Kingsbury on Twitter and on Instagram Get 10% off at Onnit by going to Onnit.com/Podcast              Onnit Twitter         Onnit Instagram

All right, guys, I want to tell you about my famous sleep cocktail. It is a formula I created all by myself and actually did this before I got to Onnit. So we're going to mention Onnit products here, but I was using these products before I got here. Basically, we're using melatonin. The melatonin spray that we have it on it is going to help you fall asleep and New Mood is going to help you stay asleep. There's a wealth of products originally designed to help balance neurotransmitters in the brain after a night of partying, if you can read between the lines on that one. But you got one to help you fall asleep, one to help you stay asleep. And then,

of course, magnesium, a building block that's absolutely critical, an electrolyte that we need that helps the heart function, the body function, especially at rest. And we want to take that at night. If you have a lot of magnesium during the day, you can have a backdoor blowout extravaganza, which is not fun. So you have key minerals from on it at night, four capsules of that with two capsules of new mood with a few sprays of the on it melatonin. And that is my ultimate sleep cocktail. You can find those all at Onnit.com. And if you go to Onnit.com slash podcast, you'll get 10% off your entire order of supplements and foods only. Welcome to the Human Optimization Hour with Kyle Kingsbury presented by Onnit. Facelift. Yo, we changed the name one more time. That's all good. And as I've mentioned before, we're ahead of the game. A lot of these podcasts are recorded a few months ahead more time. That's all good. And as I've mentioned before, we're ahead of the game. A lot

of these podcasts are recorded a few months ahead of time, not on purpose, just because we've had a wealth of guests come through town, largely due to the influx during Paleo FX week. So you may hear me state that, welcome to the On It podcast. We've got so-and-so on, and that's okay. It is no longer the On It podcast. You have not clicked on the wrong podcast. It is the Human Optimization Hour with Kyle Kingsbury. Here we go. Ooh, baby. We got Ben Greenfield in the house today. The return of Ben Greenfield. We talk about all sorts of cool shit on this show. And really, a lot kind of went off topic. We were talking about hunting, and then we got into eating and food. The best way to make a steak, how to biohack your own dry aging device for dry aging

meat. I mean, truly, this guy has a wealth of knowledge in many areas. And we get to the juicy stuff that I wanted to talk about stem cells. If you heard him on the Joe Rogan experience, talking about stem cells, he obviously talks quite a bit about them in various things that he's done. But there was one means of administration that I wanted him to dive deeply into, and that's systemic stem cells, which is not legal stateside, which he had the ability to do. Intravenous stem cells that go throughout your entire body and help you heal and turn you into fucking Wolverine. And that's what this man's's become i know you guys are going to dig this episode thank you for listening clappy clappy on it podcast actually happy yeah i don't know do we always edit out the clap

okay so every time that i open a show with clappy clappy make daddy happy or any of that kind of shit goes over people's heads they're like why are you saying clappy we do a sound check ryan giles does a sound check to kind of break the ice of when the podcast starts i can clap at random points during the podcast episode just so it has a reference point to listener yeah yeah yeah i like your comment exactly excellent excellent question kyle excellent question he's all twitchy today actually it's a it's this toxic brew of satan this is this is green mountain valley decaffeinated coffee why why is that toxic brew of satan well it's not the cleanest stuff in the world what are you drinking some kind of organic organic yerba mate unicorn tear shit from the vanilla collagen and mct and uh grass-fed butter this is my morning move pretty much daily unless

i travel so i'm wondering if you're doing this because i know frequently you'll do a caffeine break and obviously you're doing that decaf today do you go decaf when you travel or is it just set up like this is the one week each month and i'm going to do it sometimes i go decaf when you travel or is it just set up like this is the one week each month that i'm going to do it sometimes i go decaf when i travel the seven days out of each month works pretty well seven to ten days to reset your adenosine receptors to make them sensitive to caffeine again but the reason i'm drinking decaf right now is because uh on my way over here i had to have breakfast and i went for a cold swim this morning in barton springs and then i dumped a bunch of ice in a blender over there at the house and then dumped a giant can of cold brew coffee on top of that with a couple scoops of protein

powder there you go and i blended so i've had one giant cup of coffee already this morning cold brew coffee at that. That is why I'm drinking decaf. Simply because I do not want to explode in a flame of caffeinated glory. Yeah, that wouldn't be good. Yeah, but that, you know, that's, it's funny because you've been here. I mean, you come here every year, but I've never done Barton Springs. I've been here for eight months.

I hear it's amazing. Yeah. Oh, I mean, well, you have, you have Barton Springs have you have barton springs you have little eddie you have big eddie uh there's no uh stacy i forget the name of stacy it's some it's not just stacy something else anyways there's at least four amazing natural bodies of water in austin where you can go and do cold thermogenesis or swim yeah i like how we call it it's kind of like biohacking you know when you when you put a bunch of mct oil and uh coconut oil and ketones and god knows what else into a blender and you call that biohacking well i think i think when in fact all that is is cooking it's the same thing with cold thermogenesis right you go and and you go to barton springs or any

other cold body of water or your shower in your bathroom and you turn it on cold and you get in and then we make up a big word for that called cold thermogenesis because it sounds pretty cool we're doing something special when in fact all we are doing is cooking and getting into cold water we are not biohacking and doing cold thermogenesis i would argue that you could i mean food-based products like mcts yeah it comes from comes from food cocaine comes from a plant too and that's a hack that's a hack it hacks i thought cocaine came from glass tables i didn't realize it came from plants like cocaine was the side pack i always thought it just grew on the glass table

yeah it's a condensation issue as the water right you know evaporates that's what your white powder magically forms on a clear surface and clean cut lines um i would argue though that beta hydroxybutyrate which is not found edibly it's not edibly found in nature to my knowledge other than outside mcts but that has to be converted by the liver so right you would say i would say that could be a loose way a tiptoe into biohacking biohacking yes you you you have to uh form it endogenously after you consume something like an mct did you just make up a word by the way by saying edibly edibly i'm pretty sure you just made it i'm create create create creativitably i'm

certain coming up with new things creatively coming up with new words and lingo all shit come is come up with at some point in time it's just a matter of how many people adopt it right i mean just just just imagine the first man adam surrounded by hundreds and hundreds of animals and he had to name every single one i mean somebody had to come up with adam talk to the somebody had to come up with words like unicorn and rhinoceros did he have beast master powers i don't know i always just wonder like like did an animal make a noise and then he decided i'm gonna make that animal a name based on the noise that it just produced well then pigs would be called oinks right exactly and why why aren't pigs called oinks and cows called moos?

Although I suppose whatever language he spoke, whether it was Hebrew or Arabic or something like that, it would be translated differently anyways. The Hebrew cows sound like cow. Maybe that's the noise they make. Well, that's what I'm thinking. I would love to know what language the very first man spoke in order to be able to name all these animals.

But it wouldn't be cow because that's English. So it would have to be the previous, it'd have to be able to name all these animals but it wouldn't be cow because that's english so it'd have to be the previous it'd have to be the hebrew name for cow and that might sound eerily like it very well could so if there are any uh hebrew speakers out there who know the word for cow i'm gonna hit my boy up leave a comment in the show notes of this podcast and let us know if it sounds eerily like moo it very well could it could yeah so we've we've loosely defined biohack and our reasons for not appreciating that term but also still wanting to fucking push the envelope i appreciate the charge it's overused you know it is overused yeah yeah exactly biohacked my pizza using cauliflower crust i get it but let's dive in here you you you and i spoke

on a panel uh at paleo effects this weekend on biohacking and there was a lot of cool shit being discussed one of the things that i was really excited about that just came out today even though this show will come out in three months probably july um was your guide to the cold tub and you've you've talked it did come out today right i had forgotten about that yeah it came out just a few hours ago it showed up in my mailbox so and i just had um you know i was talking with the other guys but i we just interviewed luke story who's one of the guys that you feature yes in that yes luke uh sent me over his protocol you know he wasn't sure when your your piece was going to drop so now i'm really excited that i have a multitude of ways that i

can play around with at least hacking maybe not biohacking but but technology luke store is what i alluded to in that in that blog post was luke story's freezer hack in which he went to the uh the the department store and got a freezer large enough to be able to fit a body into, a live body, not a dead one, just in case folks are wondering, and filled it with water, hydrogen peroxide solution to keep it clean, plugged it into a dirty electricity filter and I believe a grounding unit. And then, um, yeah, that, and that, that's his setup. Mine is an above ground pool from aquatic fitness.com.

And it's like, and I like that because I like to swim when I'm in the cold water and I don't have a body of water near my house. So I can actually turn on the jets on that and swim against the jets. And that even has like a, uh, an elastic band you can tie around your waist for added resistance. If you want to swim really fast, uh, Rick Rubin set up is another one I talked about

in that blog post. And he has a very, it's, it's a beautiful like wooden slats and it, and it feeds continuous cold water in and circulates the cold water so that it stays clean again. So he doesn't have to dump chlorine in there. And he has a, an ozonator as well that that feeds through that's that's closer to uh i actually put the invoice in the blog post being sure to uh to blur out rick's address and phone number of course and that one is i think closer to like a seven to an eight thousand dollar setup all in so it's a little bit more expensive and then you can go to there's a website coldtub.com and you can get full-on done for you above ground cold tub systems and those are they range they're like 10 to 15k i think that's similar to what larry hamilton uses one yeah one person sits in it so we're looking we're looking into that for on it uh i think the

single which is smaller than like a 22 cubic foot chest freezer is around 2500 but they'll go up to 30 grand if you want to have like a 12 person unit the beauty of those is it's like ricks you know like you're getting it's filtered there's nothing bad in it so you probably drink the water it's that yes yes and and what i did when i did the uh are you familiar with the 20x that mark divine of u.s crossfit and the seal fit puts on no so what he does is he's he's most well known for these kokoro camps where you can go for for three to four days and just get your your ass kicked it's like navy seal hell week for civilians it's an amazing experience but you can also everyone's gonna sign up everybody yes if you if you just want to dip your toes in you can do like a 12 hour event where you get your ass

kicked by navy seals and commanders for 12 hours and it's it's you know ruck marching and cold tubs and burpees and beat downs. And the goal is not to make you quit, but to teach you to become a stronger person, to equip you with the breath work and the, and the why and the mantra and the focus and everything that you need to develop, to develop the resilience, to be able to get through a day like that. So you come out on the other end stronger, you know, as a stronger person, able to handle more in life than you did at the beginning. So Mark came up to my home in Spokane, Washington,

where you've been. You've been out in my driveway. And we wanted, of course, as part of that experience, to get people in and out of ice, in and out of the cold tubs. And in many cases, it's not just you're in the cold tub,

but you've got, let's say, like a straw or a plastic bottle, and and you got to go underwater and control your breath and the slight claustrophobia that develops when you're submerged underneath the ice and breathe through like a cut off plastic bottle or a straw and what we did was we went to the feed store and we just got a bunch of these feed tubs right that cattle would feed out of or we've established now they're called moose so i think we've traced it back far enough that that the hebrew moose would drink out of and just put a bunch of those out in the driveway you fill those with ice with water and so so kind of like the the poor man solution is you literally can just go to the feed store and get big old tubs and dip into those.

I got a horse trough off Amazon Prime, chip free for 180 bucks. There you go. The issue was I was spending 60 to 80 on ice every time I wanted to have my wife do an ice bath. Plus the opportunity cost and time spent filling it with ice and water. And all the plastic bags that went into the Bay Area

thanks to the floating around trash. I throw my stuff in the trash, but who knows what happens when the truck comes by to lift it up in the air and shit when Gus comes through. It's just so much more convenient to have one at your house. And it was 500 bucks new from homedepot.com for me. No affiliate. But you can find them on Craigslist.

Matt Vincent was telling me and Kelly Strutt were saying you can find them on Craigslist in a lot of places for three to 350. Which the chest freezer. The chest freezer, yeah. Yeah, and most people aren't going to need. I just bought a chest freezer for 90 bucks, a huge chest freezer. Because I got back from Kona and I had like 300 pounds of meat. And I started to freak out because it wouldn't fit in a smaller freezer.

So I literally had a huge cow and a macadamia nut-fed pig just chock full of fats and this wild sheep that I shot down there. And I came back. I shipped it back in coolers. And then I realized, well, shoot, I don't have enough space because, you know, opening the kimono, you know, as a blogger and a podcaster in the nutrition industry, I get folks like, you know, Butcher Box and US Wellness Meats and Vital Choice and all these amazing meat and fish producers sending me meat. So my freezer often does have these little vacuum packed, you know, sealed bags of meat. But I, of course, prefer to eat my own meat. I like to know where it came from.

I like to be able to bite into a juicy steak and know that I took this 60-yard shot downhill through the jungle to put this thing down. And there's a story and this sense of connectedness when you eat an animal like that. So I have all this meat dry-aging in a fridge that I built back home, also that I bought for pennies on the dollar on Craigslist. You do your own dry aging.

How long do you do that for? So it's been aging now for two and a half weeks. I'll give this stuff about a three-week dry age. So when I get back, I'll take it out of the fridge. What I did, I realize we're going down a lot of rabbit holes here, but very quickly returning back to the chest freezer thing. I bought that chest freezer for the meat, not for a cold soak. Not for your own meat wagon. To close that loop, you can get them pretty cheap on Craigslist.

Yes. As you can with just about anything that rich people buy that they realize that they don't want, such as inclined treadmills, uh, concept two rowing machines. Yeah. I got an assault bike for, for 200 bucks. It's amazing how many rich people think that they are going to lose weight and become ripped and, and transform themselves in the next cover model on men's health or women's health. And then realize a few weeks in that, that they don't want to use this thing because it's painful and it produces lactic acid. So they going to sell it on on craigslist it still takes work and then yeah it still takes work it doesn't doesn't do the work for you and then you pick it up and now we have a lot of pissed off rich fit people listening into the podcast well at least

they get a couple it's nice for them too because they can get a couple hundred bucks back right right you know i'm not using my altitude away. And you come haul it away for them. Yeah. Anyways, though, yeah, so anything you want, look on Craigslist first. The meat, though, what I did was I bought a refrigerator off of Craigslist, because you can get from Europe $5,000 to $6,000 very fancy dry aging refrigerators, but you can also build one for yourself for less than $200. And you get a refrigerator, just a normal refrigerator, and you can get what's called an A419 temperature controlling unit. And it's a very, very cool thing. It says you can get it on Amazon and you plug your refrigerator into that unit rather than plugging the refrigerator into your wall outlet.

And then using that unit, you can override the normal temperature control of a refrigerator. And you can say, I want this refrigerator always run at say, uh, 37 degrees or 38 degrees. And the ideal temperature for amazing dry aged meat is 34 to 38 degrees. So that's the first thing is you plug the refrigerator into an A419 temperature controller. The next thing that you do is you get a fan, just a normal, you know, small fan unit to circulate air inside the refrigerator. And that you set on the bottom of the refrigerator. So it's blowing air up at the meat, right? So you've got your fan, you've got your external temperature controller, and then you want to keep the humidity somewhere between about 50 and 60%. That's ideal for dry

aged meat. You know, when you, when you go and you, and you go to like these deep dark cellars, you know, in like France or Italy where they're making, you know, prosciutto and all these, these hung meats that that's about the humidity that you get is 50 to 60%. So you get a humidifier and there are humidifiers that you can purchase off of Amazon, for example, that allow you to adjust the actual humidity, right? So rather than being just a humidifier that humidifies the air, you can adjust it to be 60%, 70%, 80%, whatever you want. So that goes next to the fan in the bottom of the refrigerator. Now the final component, aside from the actual meat itself

that you'd put into the refrigerator is I have a little, a little probe that's there in the refrigerator and it feeds into my kitchen to, uh, to just this, this, and this, this was, you know, maybe like eight to $9 again on Amazon. And it shows me when I'm in my kitchen in the home, what the temperature and the humidity is in the fridge that's in the garage. So should shit hit the fan and the power outlet go out in the garage or the humidifier or something break, I don't have $500 worth of meat that's going to spoil. I can just see right there in my kitchen oh hey the temperature in the refrigerator is like 40 41 so it's too warm my meat's going to spoil so i have all that out in my garage and what i do is i put all the meat on shelves and it develops this crust and an enzyme as well as bacteria form on the outside of the meat and that's what tenderizes the meat so you

can transform you know this wild jungle cow from hawaii that's that's normally tenderizes the meat. So you can transform this wild jungle cow from Hawaii that's normally very tough and almost like a tough and gamey. You hang that and you quadruple the value and the flavor and the texture of that meat. And when you take it out, it's nasty. It's got like this blackish brown crusty outer layer on it. And before I left to come here to Austin, I grabbed one piece out of the refrigerator and I sharpened my knife on a sharpening stone and I cut away the crust on the outside of this meat. And it was just the most tender, flavorful, almost like a piece of sashimi, this meat or or the uh the kobe beef and i and i cut through with a knife and it was just like butter and it still got another you know that this was six days

ago so it's been still in there for for a little bit so when i get home before i head off to i'm racing a spartan race in montana this weekend if my neck's not broken talk about that later and uh so so between now and then i'll get home and my boys and i will get all that meat out and and we'll we'll shave it and we'll we'll cut it and then for the stuff we're not going to eat right away i've got a vacuum pack sealer and so i'll seal that in in vacuum bags and put that in the freezer and that's how i treat and dry age my meat in a refrigerator that is a done for you refrigerator off of, off of Craig's list and Amazon. Nailed it. You're, you're surprisingly a foodie. You know,

like when I was at your house, I'm with you, like I'm down to have medicinal food and the shake we made was not the best tasting. I could still drink it. It was still drinkable. It looks like cat's diarrhea. As far as the nutrient content though. I mean, it was truly,able it looks like cat's diarrhea as far as the nutrient content though i mean it was truly it's superfood it's many superfoods combined into one thing but when you cook steak for us at aubrey's when we're doing our racks rock stacking over the weekend yeah that was the best steak i've ever had you're like grab a bone i was like all right thinking like this might

be a little tough without a knife and fork like i can i can tell you and the listeners how to how to make the the best the best bone and ribeye do you want me to download yeah okay it's it's actually quite simple um what i use for this is a bone-in ribeye and and the bone-in just it knocks the socks off of a off of a a deboned cut because you get all that that flavorful meat that's next to the bone. And plus you get that, that primal feeling of grabbing the bone and chewing the meat off. And in our home at the Greenfield house, everybody knows you can eat with your hands whenever you want, because you just feel like you're more intimately connected to the food. So what I do

when I'm not eating an animal that I've hunted,'s bone-in is I get these, it's a company called US Wellness Meats. I've tried a lot of bone-ins and they do a French cut bone-in ribeye that's grass-fed and grass-finished. And these are big old, like 16 to 20 ounce ribeye cuts. They're quite amazing. And they send them up to your house. And even though they're frozen, they're flash frozen, it doesn't seem to affect the the texture the flavor of the meat at all as a matter of fact i've never had any bone-in steak that's better than these u.s wellness meats french cut ribeye bone-ins aside from one small little known spot in malibu it's called uh old place have you been to old place in malibu before i've not i've only i've eaten only a few times out there in malibu it's called uh old place have you been to old place in malibu before i've not i've only i've

eaten only a few times out there in malibu if you get a chance and you got a call ahead to get a reservation you need to go to old place in malibu and they have a bone-in filet mignon and it's just this old dark cowboyish it's not a bar as much as it is just like a hut hidden away off the edge there up in, I forget the name of the canyon that you drive up through Malibu. Anybody who lives in LA right now is just screaming the name of it, but I don't recall. Anyways, so it's called Old Place out in Malibu. And they've got these big bowls of clams and bone broth and a house made sourdough bread and roasted vegetables and and it's it's just this amazing place where you go to eat meat with cowboys and that's basically

cowboys cowboys and celebrities dressed up as cowboys but you and you walk in there and and you know you get a little uh you know cheap cheapo glass thing of wine and these old beat up plates but but it's just the best meat the best meat in terms of the way they age it and their source but anyways they have a bone-in filet mignon and that bone-in filet mignon is the only cut of meat i've had that rivals these bone-in french cut ribeye steaks from U.S. Wellness Meats. So add that to your bucket list to go to Old Place in Malibu and have a bone-in filet mignon, preferably with a bucket of clams, little piece of sourdough bread, and some of their roasted vegetables. It's an amazing meal. You'll be in heaven. But back to these ribeyes. Here's how to do the perfect ribeye.

What you do is you'll take out the ribeye, and you want to make sure it's at room temperature. And while it's heating up to room temperature, after you've taken it out of the fridge or the freezer. How long does that take typically if you're pulling it out of the fridge? 45 to 60 minutes. Okay. 45 to 60 minutes is typically what I'll leave the meat out on the counter.

So I take it out of the bag. It's out on the counter. It's on a plate. And while it's there on the counter, So I take it out of the bag. It's out on the counter. It's on a plate. And while it's there on the counter, I put a few things on it. Number one, a very good coarse salt. I like this Aztec salt that I use. It's called Kalima salt.

It comes in this white bag. I've got it in my bag right outside your office right now. Travel everywhere with it. I travel everywhere with it. We were eating at Odd Duck last night and just passing around this stuff like candy. you just sprinkle it on anything and it ups it'll up a a dish that's a nine on a scale one to ten to a ten on a scale one to ten it's just deep flavorful toxin-free non-aluminum clumped up salt it's amazing so i i coat both sides of the steak

with this coarse kalima salt. The next thing I put on there is just a fresh ground black pepper. If you can roast your black peppercorns, they're much better. Like if you put them on a cast iron skillet, roast them, then put them back in the pepper grinder, you actually get far more flavor out of the peppercorns. But you can also just, you know, just use your basic black peppercorn grinder. If you don't have a chance to roast the peppercorns, fine. So you got the salt and the pepper. The next is cayenne, little sprinkling cayenne. Did you get that, that kick when you had that steak the other night at Aubrey's? Yeah. You gotta have a little bit of the cayenne on there. I found that. And, and even, even my boys and my wife aren't as into spicy foods as I am.

They like it when I put the cayenne on there, just a little sprinkling of cayenne on either side. And then to reduce the carcinogens and also to add even more flavor, rosemary. And in the absence of rosemary, I'll use thyme or something else, but rosemary is kind of the gold standard for steak. All right. So you got your rosemary, your cayenne pepper, your black pepper, and a really good salt, preferably a coarse salt. And you coat and press that into both sides of the steak. So you got your steak out. It's at room temperature. Now the next thing you do is you get a good cast iron skillet, really good cast iron skillet, and you want to preheat the skillet.

So you turn on the oven, and you'll want to leave the oven on. So you turn on the oven and you'll want to leave the oven on anyways for a step that I'll tell you about in just a second here, but you heat the skillet, right? So, so once the skillet is hot to the touch and you'll want to put it in the oven for five to 10 minutes, it doesn't need that long. Then you take the skillet out and you place that on, on the stove top and you put the stove top up to high for the for the burner and then you put a really good olive oil in a really good olive oil like a super high antioxidant you know some olive oils are just a golden clear translucent olive oil that you'd get at the at the grocery store max lucabier was talking about that you want it to be dark oh you want it green and dark and flaky and

spicy and pungent when you smell it i i'm actually part of an olive oil club it's called the fresh pressed olive oil club and each quarter they send three bottles of olive oil to your home and it's from a different area of the of the world always so i think this last shipment from was from spain they do italy they do australia it's the most amazing olive oil that i've ever had in my life ever what's the name of the it's an experience when you open this olive oil and you take a shot glass of it and you can have i mean they it comes with this this uh this brochure where you can read about the farms and the families and the trees and the and the climate and the terrar and the soil and where each of these different olive oils come from and how the trees have been treated and grown.

So what I do is I sit down with the olive oils when this olive oil shipment comes and I read these brochures and my boys join me. Now we pour the olive oil in the shot glasses and we smell it and squirrel underneath our noses and taste it. And it's like one of these wine tasting parties except for olive oil. It's amazing. It's called a fresh pressed olive oil club. Uh, and, and it's three bottles every quarter. So these are the oils that I use for the steaks, right? And typically I'll choose one of their more bold flavors for the steaks. Cause usually they'll send you a mild, a medium and a bold. So the three bottles kind of allow you to span the gamut depending on what you want. And a bold works really well with a good strong meat. So anyways, you've got your cast iron skillet heated, right? And then you place it on top of the stove top

where you'll put the burner up on high and you pour the olive oil, you know, enough to coat the entire bottom of the pan. It's probably two to three tablespoons. I just eyeball it. I don't measure a lot when I cook. But the olive oil is heating now. And you want to get the olive oil up to the point where when you drop the steak in there, it just starts to sizzle right away. So that you are getting a good crust on the outside of the steak, but you're not cooking the inside. If you cook the steak too slowly, you're not going to get the crusty part on the outside unless the steak is up to a medium to a well done, right? And you want a good, good cut of meat to be rare to medium rare.

That's how you get the most flavor out of it. What we had the other night at Aubrey's when I did that cook off was, it was about medium rare. So anyways, you've got your olive oil heated in the skillet, and that cast iron skillet has already been preheated in the oven, so the olive oil heats up even more. Now, once that olive oil is hot, about two minutes or so, three minutes if the burner's on high, that'll get that olive oil up to temperature. Then you take your steak, which you've already pre-coated with the black pepper and the salt and the cayenne and the rosemary, and you drop it into that cast iron skillet. And the golden amount of time, the perfect amount of time is approximately three minutes for the rare side of medium rare. Four minutes if you want to get closer to a slightly better done form of medium rare. That's per side,

right? So you're doing, let's say, I like mine closer to rare. So three minutes on one side, and then you simply flip the steak and you go three minutes on the other side. Now, as you're doing your three and three, or your four and four, somewhere in between on either side of that steak, you turn your oven from whatever temperature that you had it on to preheat that cast iron skillet. You bring it up to broil, right? So now you've got the oven on broil as that steak's cooking on either side. So once you've gotten your three to four minutes on both sides of the steak, then you take that entire cast iron skillet with the steak still in it and you throw it in the oven

underneath the broiler. And it's very, very simple. You broil for one minute on one side, and then you broil for one minute on the other side. Now, the reason that I go through these steps is to get that perfect, crusty, crunchy texture on the outside of the steak while leaving the inside of the steak rare to medium rare. So once I've got one minute in the broiler on either side, right? So I reach in after 60 seconds, I flip the steak, right? And then leave it another 60 seconds under that broiler. Then I take the entire cast iron skillet back out. I take the steak off of the cast iron skillet and I put it on a plate or a platter or whatever might happen to be next to the stovetop. And then you take a giant slab of butter, really good grass-fed butter, right? And you put that in the cast iron skillet. And if you have an infused butter, you know, I have this thing called a magical butter machine at home and it allows- Is that for weed? It's for weed. I make amazing edibles, by the way, but I can fill you in on those later.

But you can take a garlic or thyme or mint or any other thing that you'd want to infuse a butter with, and you simply do a countertop immersion with the butter in this magical butter machine. You can make some really good infused butters if you want to amp up the flavor of the steak even more. A garlic butter is actually really nice. If you have a magical butter machine, you can do a garlic infused butter. But for example, we had the other night, just regular butter, right? So, so you put the butter in the cast iron skillet and you've got the burner back on high, right? And you just leave the butter in there for maybe 20 seconds, right? You'll see it start to melt.

You want to make sure the butter is not smoking or browning or anything like that, just enough to make sure that that butter is becoming a liquid. Then you put the steak back on top of the butter, just slap that steak right back on top of the butter go one minute on one side on top of the butter flip it go one minute on the other side on top of the butter and then you remove the steak from the grill let it rest for about three to four minutes and then go to heaven bite it it's amazing it is amazing yes yeah i was for sure top three steak i've ever had in my life yeah and i was eating with my hands with absolutely no problems no knife or fork necessary yep yeah it's incredible and the the only thing that i would add in there is that i

will occasionally take a little bit of like that stone mustard you know like a really good high quality mustard and i actually like to dip an amazing steak and just a little bit of mustard for some reason that just like i've never done it's funny you say that i love i mean german food some of my favorite food on earth because you can eat keto there you've got all the different types of sausages and really high-end mustards and high-end sauerkraut right so it's a phenomenal meal for me, but I've only played with the different cuts of sausages and usually that's pork, never with steak. It's interesting. Yeah. I like it with a little bit of mustard on it. I know that to some people is as bastardizing

as ketchup, but I like to dip a good steak in mustard. So that's about it. And then when I'm eating the steak, I'll have a little bit of that extra coarse salt just to kind of sprinkle on the bone as I'm chewing on the bone and finishing it. Oh, I left off one part. You're going to have a ton of really great juices in that pan from both the butter, the olive oil, and any flavors that have come off the steak. You want to, as soon as you've, as you've, as you've plated that steak, you want to pour those oils on top of the steak. So I didn't really realize the importance of that until I ate at a Peter Luger Steakhouse in Brooklyn. And they brought the steaks out. That's also an experience.

You walk in there and the Brooklyn-based waiters, they're trained to just treat you like shit, right? Like, what do you want? I actually went there with world-famous chef David Boulay. And he's, of course, he knows steak and meat backwards and forwards. And he was explaining what he wanted, and the waiters are staring at him. And the waiter's like, no, you don't want it that way. We're going to cook the steak this way. This is exactly how we're going to serve it to you. No, sir, you don't want it that way. We're going to cook the steak this way. This is exactly how we're going to serve it to you.

No, sir, you don't want that steak medium rare. You want that one rare. And, you know, this world-famous chef is looking up at this waiter, just treating him like shit. And Dave was just like, okay, okay, just do your thing. I'll eat it. And anyway, so what they did when they brought out the steaks was they brought out the entire pan that the steaks had been cooked in.

And they had a special, I don't know what it was called, but they set the pan on the table in such a way that we were able to pour the juices from that pan that they cooked the steak in over top of the steak. And so when I got home, that's what I started doing was I'd take that cast iron skillet. And as soon as I plated my steak, I take all the oils and the juices that I'd normally just go down the sink when I'm cleaning the pan. Right. And I instead pour those over the steak and it, and it lends an added five to 10% of flavor to the steak and a little bit of, and that's what I did in those steaks as well. When I served them the other night, when we, when we had the steaks was I poured the oil and the butter juice, just all the juices right over the steak so uh and then of course you've got a plate that's got a bunch of juice and oil on it when you finished your steak so the last thing you need is just a little bit

of an amazing sourdough bread to to sop it up sop it up baby yeah we've been going balls deep on food and i love it what got you into hunting Because obviously this is a big part of how you have this connection to your food. And it's something I'd most definitely want to get involved with you, you know, since getting to meet Dudley and getting on bow. We need to go hunting. We got to do it. We got to do it. How often do you get skunked when you're on these hunts? All the time.

I'm a pretty shitty hunter. I did not grow up hunting. I picked up firearm hunting about five years ago. And for two years, I would go out and I'd hunt whitetail up in Washington, which it's a difficult animal to hunt. They're extremely smart. They have amazing noses. And with a rifle, they're not that hard to, as many of my friends say, catch. Did you catch a deer? I'm like, no, I was not hiding up in a tree with a knife in my mouth like a pirate to jump down and

wrap my, I shot a deer. I did not catch one. And for me being a guy who's just immersed in the fitness industry and I want to use my fitness and I want to go out and experience everything that it is to sight and to smell and to track and to hunt an animal, even if it's almost a stupid thing. From an evolutionary standpoint, it's stupid to hunt an animal with a bow when you have a rifle available, right? It's calorically expensive. It's time consuming. But if you want to hunt for the full experience and you want to challenge yourself and you want to even use your fitness or challenge your fitness and make it a fair fight, you know, there's all sorts of reasons that I think bow hunting trumps hunting with a firearm.

Ultimately, I switched from firearm hunting to bow hunting for all of those reasons. I would see people bow hunting or watch YouTube videos of people bow hunting. Or I subscribed to Bowhunting Magazine even before I became a bow hunter just because I was so interested in the sport. And I realized just how superior it is to firearm hunting when it comes to truly challenging someone's mind and body out in the field. So I purchased a bow and I, I began to shoot with the bow. And after about eight months, I went on my, my first hunt. And, uh, I I've certainly since then, uh, had, had failed hunts, you know, two completely failed-day elk hunts coming back completely empty-handed. And then I've had other hunts like this last one in Hawaii where I've gotten sheep and

pig and cow. I've gotten white tail. I've gotten axis deer actually right down here in Texas. And it's an amazing, amazing way to hunt. But yeah, I remember that I was homeschooled and so I'm very used to just educating myself. I'm actually a little bit resistant to, I don't like to be taught, right? Like I had to teach myself for better or for worse. So I remember the very first whitetail that I shot with my bow. I was out in the field, hunched over a YouTube video, you know, learning how to field dress myself because that was the first solo hunt I'd been on, you know, not hunting with other people. And, and I was teaching myself how to

field dress just there, you know, with my little white surgical gloves on, you know, pressing play on the YouTube video and getting blood all over my phone and going back to the animal and back to the phone and back to the animal. And it took me like three hours to field dress my first white tail. Uh, but ultimately, uh, yeah, I, yeah, I've been legitimately bow hunting, I would say, for about two and a half years. And, you know, I'm now attempting to win the national title for the world's fittest bow hunter doing these trained hunt competitions. And so I'm trying to really, really combine my fitnessing with my hunting skills and uh ultimately if if you could give me two i guess almost like sports or fitness activities on the face of the planet that i could ever do for the rest of my life it would be bow hunting and spearfishing i mean you

really can't get much more functional than that when it comes to your fitness and it pairs quite perfectly with my love for preparing meat and cooking oh yeah yeah let's dive in to stem cells you were just on the rogan experience and obviously you know you're doing a lot for for was it men's health or men's fitness yeah yeah so i'm not trying to go down that rabbit hole that's what i'm getting at you don't want to talk about dick the dick stuff the dick stuff was cool if you want that horse has been kicked to death if you want to if you want to hear more about that please listen to ben on the rogan experience excellent excellent has been injected to death three hours i'm curious to know about these full body systemic stem cell injections that you're doing for for many reasons i mean it seems like you're trying to turn yourself into fucking a living wolverine where your body heals at a rapid pace uh i watched

the telomere results change you know when you posted that back on instagram and you know i've spoken before about doing the teliers test and having the insides of a 41 year old not a great look you know so is that what you tested out at for 41 i was 41 on the inside right uh 35 it's a drop of blood they test the telomere length of your white blood cells over a sampling of different white blood cells from a droplet of your blood and then they based on that are able to tell you the the biological age of your cells versus your actual chronological age. And in my first test, I tested out at 37 when I was 34 years old, a biological age of 37 and a chronological age of 34. And the next time that I tested, I had a chronological age of 35 and a biological age of

36. So I was quite pleased, you know, via everything from, you know, breathing special water at my desk to doing stem cells to beginning to lay off the chronic cardio and the Ironman triathlons and take a little bit better care of my body, you know, a host of parameters. I can't say there was one thing. It's always multimodal. I was quite pleased to have taken a year off my age. I tested again when I was in my later 35s and I had gone down as low as 34. And then this last test, when I really pulled out all the stops and decided to take a foray into stem cells, right? And more specifically, a systemic injection of stem cells. I can explain what that is in a moment, but I decreased my biological age to 20. So at a chronological age, I'm 36 right now. I'm 36 years old, but inside I'm 20. And I can attest to the fact that I don't just show that I'm 20 on my blood cell analysis i actually feel amazing and knock on wood when

i arrived in austin i was a 10 on a scale of 1 to 10 in terms of how i felt from a fitness and in a body standpoint and then i got hit by a car and i'm right now i'm at about a six or a seven i may have a broken neck because we're talking right now my neck and shoulder are completely jacked you can see me i've got you know big scar and look like i've been hitting but even even your face to that note even your face where you had like a fucking good shiner lip was busted up i mean you went face first in the ground when when i've been getting injured i'm healing with extreme rapidity and we're talking about scars cuts bru, bruises, scrapes, ligaments, tendons. And again, it's multimodal.

You know, I've got BPC-157 at home that I'll inject subcutaneously into different areas when they're injured. You know, I do clay masks once a week on my face to help to reduce wrinkles and maintain a youthful appearance. But I really think a game changer has been these stem cells, which I've had injected into various joints that have given me trouble in the past. I had a back injury that just was nagging me for months, and I did a stem cell injection into my spine, and my back feels amazing now. The systemic stem cell injections involve very similar to a Myers cocktail IV, or I know you guys have people who come over here to on it to do IVs for you got, you know, glutathione and NAD, all these different things that you can mainline into your bloodstream bypassing, uh, gastric ingestion. You can do with stem cells as well. You can literally mainline stem cells

into your bloodstream with a butterfly needle and an IV, and you can get these things systemically circulating through the body. Now, when I arrive home tonight, I've got a shipment of two doses of my stem cells on ice that will arrive at my home tomorrow morning. They're kept in a bank down in Florida, in a stem cell bank down in Florida. Those are extracted from the adipose tissue in my back at a clinic called the U.S. Stem Cell Clinic. And the reason that I've had them send me those is because I have this, I had a concussion. So I've got, I've got, you know, post-concussion issues. I've got this injury in my neck and back. And what stem cells do when you inject them systemically is they travel

to the areas that are most inflamed first. That's the area that, that they address first. So tomorrow morning, what I will do is I will take those stem cells and mix them with bacteriostatic water, the same as you would do for, uh, you know, for a pept peptide injection like BPC-157 or TB-500, exactly. And once I have mixed them with about 30 milliliters of bacteriostatic water, I'll put a butterfly needle into the cubital vein on my left arm and I will inject them into my left arm and then I'll do the same thing on my right arm. And I will literally have the, you know, I had those stem cells extracted when I was 34 years old. So I'll have the 34 year old me traveling into my body, but even more importantly than the young me going into the older me, those stem cells will go to the area where they're needed

most. They're undifferentiated. They will differentiate into the tissue where they're needed. They can cause neurogenesis. They can cause repair of brain cells, they can cause repair of muscle tissue. I'm injecting myself because it's technically not legal for a physician in the US. I would have to go to Panama or outside the US to have a physician inject me systemically, but I can inject myself systemically just straight into the bloodstream. So, uh, that for anti-aging that for advanced tissue repair that for, for TBIs, et cetera. Amazing. Now, the other thing that you can do, especially for the concussion and then TBIs, cause I know you guys have a lot of, you know, UFC fighters and, and, and MMA participants and folks who listen to this

show who might be interested in this is you can actually do intranasal delivery of stem cells via uh it's it's um uh what what would the word be uh not a you know like like inhaling them nasally nasal spray yeah like a nasal spray type of delivery mechanism and that you can even do this with amniotic and umbilical stem cells. There's, there's one guy that I know of that does it Reagan Archibald in Salt Lake city does it. I think there are a few other folks who do it, but the studies in rodent models that they've done with this, you see some significant enhancements in neurogenesis and brain cell repair in rodent models. So that's another form of delivery as an alternative to like a systemic blood injection. Maybe a bit more accessible to people who don't know how to give themselves IVs. Maybe a bit more accessible or if you haven't banked your own stem cells, right?

Or yeah, if you don't know how to give yourself an IV. And by the way, I still need to train you how to do this so you don't have to work with a nurse practitioner anymore. You can do it intranasally as well. And especially if you're older and you haven't banked your stem cells, well, if you're 50 or 60, it might not be worth it for you to bank your stem cells because it's no longer the young you, you can still use these things like the amniotic or umbilical cells. There's a new form of stem cell that supposedly has as many of the, it becomes as many of the mesenchymal stem cells, which are the bioavailable form of stem cells that you'd actually want. And by the way, I don't,

I don't profess to be a physician or a stem cell expert. I, you know, I pick a lot of this stuff up from, from the stem cell physicians who I, who I talk to. And so, you know, go speak with a physician. Do not misconstrue this as medical advice. I'm not a doctor, but the, uh, the, the, the form of stem cells that I'm referring to now are called exosomes, exosomes. And there's only two people in the world that I know of that have done this, but you can actually do what's called a full body makeover where you have from toe to head exosomes injected into skin, cerebrospinal fluid, muscles, joints, and you literally just reboot and reset your entire body. You go under general anesthesia for the whole day and have these stem cells injected everywhere. And what is it right now? It's May 1st, May 14th.

I'll be going under general anesthesia in Park City, Utah, and undergoing that procedure. So I'll be able to report back on that one. So they can do that stateside? That one they can do stateside. This is at the clinic of a gentleman named Harry Adelson. So when they put you under, are they going intravenous then, or are they going in certain spots that you require based on your needs?

Intravenous, intramuscular, into the joint, so interarticular. I'm not quite sure how much subcutaneous they do, but that for the skin. They can do the hair. They can do the face, pretty much everything. So they could inject my receding hairline with stem cells and possibly everything they could do that without putting it you could get that done right now without doing the full body you know the full meal deal it's funny i say that because i really don't give a shit i know i'm gonna go bald and it's like fine i'd rather have my knees work and my shoulders work well yes own it because that it's it's a sign of a lot of dihydrotestosterone, DHT. And that's something that is kind of a conundrum

for a lot of aging males who have high testosterone. They go bald. They go bald often when they're beginning up into their late 20s or their early 30s. And they complain about this. And what I say is, well, would you rather be horny and virile and muscular and have a lot of testosterone and go bald or would you rather be a you know cold skinny libidolous male with a full head of hair paul check is bald he's been bald for years

he's 56 he had a son two years ago yeah and he's stronger than i am at 56 exactly 20 years older own it yeah own it yes yes there you go that maybe that's what you guys should should have named on it is own it just realize that you should go check that url own it.com since since own the day came out yes that could be a nice switch i didn't think of that yeah it could go quite nicely with aubrey's new book yeah a nice pairing yeah so what are the differences i mean you talk about you need you mentioned the place and we'll link to it in the show notes down in florida when you go there to bank your own stem cells uh one of the things i found curious when you're on rogan's is that they can take stem cells out but then they're actually growing them more there's a way that they can help them reproduce

oh yes i mean i i right now i'm about three percent body fat and i i tend to maintain very low body fat percentage year-round part of that is genetics part of it is training uh and and you know i i eat a lot of food i just have a low body fat i stay pretty lean you know for better or worse and uh it's interesting because my wife my wife's about eight to nine percent year-round so we're gonna have very skinny ass kids with that's shredded for a female by the way yes medically my wife is shredded and she does not work out she gardens and she pushes a wheelbarrow and she takes care of the goats and chickens and she works out maybe once a week to once every two weeks plays a little bit of tennis

and she is she's freaking shredded and that's just skinny montana hard rancher jeans right like that's that's where she gets that she's always been that way. She doesn't miss her period. She doesn't have, you know, female athletic triad or anything like that. She's just skinny. Anyways, the, um, thing with the stem cells is they need a certain amount of fat to be able to extract. And I showed up at the clinic. They told me I should have eaten a lot more donuts prior to showing up. And they spent nearly an hour and a half with this big long liposuction needle in and out of my back you know my back hurt for a couple weeks after that just because they had to beat it up so bad trying to get the small amount of fat that i had left in my back

out but they need to have a certain amount of fat to be able to grow stem cells and the the less the fat that you have the longer period of time they have to use an enzymatic process to break down the fat and to concentrate the cells. And so that's what they did. It took about five months for them to even grow the fat that they got out of my back into enough stem cells for me to have approximately 30 injections available to me to use in joints, to use systemically, however I would want to use them. I also went to Forever Labs in Berkeley and I had them put a needle into my hip and extract bone. So I have my bone stem cells available to me as well, which can be used. The research that I've done shows that stem cells extracted from bone are actually a little bit better for that anti-aging effect for a systemic injection whereas the the mesenchymal stem cells that you get from fat are more concentrated and therefore stem cells injected from your own adipose derived fat

would be better for aches pains injuries joint you know car crashes things like that so yeah yeah both are efficacious. But anyway, so yes, they had to use a special treatment to actually concentrate the stem cells from the fat that they got from my body. And at this point in our conversation, the FDA is trying to completely close down that clinic as well as most stem cell clinics across the u.s so uh if you're going to bank your stem cells a do it relatively soon and b consider storing them outside of the u.s could you store them could you store them at your own house in a refrigerator theoretically okay but most doctors

wouldn't sign off on that i don't know how you would be able to do that, and I don't know if the process used to grow the cells would interfere with your ability to be able to just get them right away and store them in your own freezer. I see. But that would be pretty damn cool to open your freezer and next to your hot dogs and your ice cream have your stem cells. Next to those bone-in, rib-eyes, grass-fed, grass-finished. Exactly. rib eyes grass fed grass finished exactly these are my

steaks and these are my cells baby yeah you're dry aging the stem cells right next to it helping them grow a little bit stronger uh-huh yes and then there's the day when your mother-in-law comes over and thinks that you've got whatever i i don't know uh but mistakes the stem cells for something and puts them into a smoothie and drinks your your precious cells i could totally see something like that happening like i feel 10 years younger today you look amazing grandma glowing grandma so obviously this isn't cheap you know and there but there are cheap ways i like to give people both what are some of the ways that we influence um autophagy and the springboarding of new stem cells the availability of what would be called a totipotent stem cell uh systemically there are certain nutrients and compounds that can do that moringa is one aloe vera juice or aloe vera extract is another

spirulina and chlorella you know common superfoods that we find in algae-based compounds. Those are also very valuable to include in something like a stem cell shake or a stem cell smoothie, you know, if you're going to do the ultimate longevity shake. Not coffee itself, but coffee berry fruit extract has some really interesting research behind it on its ability to induce or support the health of your own stem cells. Colostrum is another one. Colostrum is in there. So let's say moringa, chlorella, spirulina, colostrum, coffee berry fruit extract, aloe vera. Those are some of the biggies that come to mind right away. And the cool thing about a lot of those would be that very similar to limiting vegetable oils and sugars and eating a relatively anti-inflammatory diet, cold thermogenesis, hot-cold contrast, a lot of these practices that reduce inflammation or kind of enhance your vital vitality these can also be used leading up to a stem cell

procedure where you're going to get your own stem cells extracted your own tissue extracted to grow stem cells so it's kind of a double whammy you can use these if you don't have the let's say the money or the funds or the means to be able to to get your own stem cells taken out and concentrated you can also use these as a as something you would do leading up to stem cell extraction to have even more healthy stem cells available to you when you do extract them and fasting fasting is a big one right because that's going to further get rid of cellular debris and clear out the exactly cellular autophagy uh protein cycling meaning uh low protein especially on less active days intermittent fasting or longer

periods of time fasting absolutely and i want to i want to talk that's a great segue because i wanted to ask you about that the last time we spoke at your house you talked about your father doing you know longer extended periods with low protein and for anyone in health and wellness there or at least fitness for that matter they're like what the fuck do you mean have low protein oh there's a ton of science that supports this what are the what are the kind of the mechanisms behind that i mean it was recently recommended to me that i take at least one day a week where i'm under 15 grams of protein that day preferably on a day off yeah yeah you can't have your your bone in steak every day it shouldn't be you know on the day where i'm crushing myself

although i have done that i i went two weeks recently just having one of those steaks for bone in steak every day. It shouldn't be, you know, on the day where I'm crushing myself in the gym. Although I have done that. I went two weeks recently just having one of those steaks for dinner every night. So, you know, a little twist on the carnivore diet with the, with of course the modification and the bastardization being that I was still having my big old plant smoothie every morning and my big ass salad for lunch. But then I was just having copious amounts of steak for dinner. My father joined the Eastern Orthodox Church when I was 16 years old and kind of went on his midlife crisis and got very deep into religion. And I witnessed certain periods

of time when he'd come over to the house where he wasn't eating any animal meats, or he was on fish and egg and meat restriction, or fish and egg only sometimes. He always had these periods of time when he would be fasting or restricting certain things from his diet. And when you look at the Mediterranean diet, you see the same thing, certain periods of time where there is great restriction of protein. And maybe it's not all the olive oil and red wine and goat cheese that they're consuming as much as it is the certain periods of time where they are fasting and engaging in protein restriction. As a matter of fact, most religions that have some component of fasting, not only have some component of fasting, but some component of not eating animals and not eating a lot of these meat-based proteins.

And the idea, of course, is to limit activation of mTOR, to limit constant insulin-like growth factor secretion, constant growth hormone secretion, because being in a constant anabolic state, as good as that is for libido and muscle gain and size and vitality and competition fitness it does fly in the face just a little bit of longevity and you need to strike a balance between living a long time and feeling really good and i i don't think everybody should restrict protein all the time and just be cold and and uh and and libido lists and and hungry their whole lives. But at the same time, having certain periods of time or certain days where you restrict proteins appears to confer a longevity benefit. And so in an ideal scenario,

because you are going to need more amino acid availability on your hard-charging days, you would choose the day that's, or the couple of days during the week that are recovery days for you or easy days for you. And on those days, you would have a protein-restricted diet, whereas on a normal day, you might be eating, I like a figure of about 0.7 to 0.8 grams per pound of body weight of protein intake for active individuals. We don't see much of an added benefit once you exceed 0.8 grams per pound.

Mostly what you get is just added nitrogenous waste and too positive a nitrogen balance. The ammonia buildup. Exactly. Exactly. So the figure that you'd want to shoot for on a protein restricted day would be less than 0.5 grams per pound. And so it's far less than that 0.7 to 0.8 and so yeah the the longevity benefits are proven and and the idea though is for active people there would be just a couple of days of the week on which you'd want to do that and you could also have that be a calorie restricted day a carbohydrate restricted day a protein restricted day a day where you're doing lots of ketones and bone broth and you know some good fats some some minerals electrolytes teas coffees things like that yeah it seems it seems like it's harder to get people to sign up if it's a long-term deal

but i think that's where intermittent fasting is really more accessible to people i also find like a 5-2 diet where twice a week you're dropping your calories to 500 to a thousand right and meatless mondays you know like that's a perfect example so so a scenario for the the average person who's just living a life where they can't escape to some pristine himalayan mountaintop for a fasting journey or go off on a health retreat for a couple of weeks a few times a year would be a you do a 12 to 16 hour intermittent fast every day, which is very simple to do. I do that 365 days a year, Thanksgiving, Christmas, you name it. I will, let's say finish dinner at 9 PM and I won't eat again until 9 AM

at least, right? Like that's 12 hours. And it's very simple because most of that time I'm sleeping. So A, a 12 to 16 hour intermittent fast every day. B, a 24 hour fast every one to two weeks, but it's a dinner to dinner. So you finish Saturday dinner and you simply tell yourself, I'm not going to eat again until Sunday dinner. And really all you need to do is go to bed, not eat breakfast on Sunday, maybe have a cup of coffee, not eat lunch on Sunday. Perhaps it's a cup of bone broth or kombucha or something like that. Then you have dinner on Sunday, maybe have a cup of coffee, not eat lunch on Sunday. Perhaps it's a cup of bone broth, right? Or kombucha or something like that. Then you have dinner on Sunday.

And it's that simple to do that 24 hour fast. You get hungry about 1 or 2 PM on Sunday, that goes away. You string yourself along, get some work done, go on a walk, whatever. And then you're good to go by, let's say, 7 PM for dinner on Sunday evening. And then finally, as you just alluded to, that one day a week where you just say, I'm not getting any meat, I'm going to have this be the protein restricted day, like a meatless Monday, right? So 12 to 16 hour intermittent fast every day, 24 hour fast once every one to two weeks, a dinner to dinner fast. And then that meatless Monday or that protein restricted day, at least once a week. And the only other thing that I would

throw in there would be, there's a really good book I read recently called Change Your Schedule, Change Your Life. And it's a book based off Ayurvedic principles. And I've been actually trying out several of the things I've learned from that book. I recently wrote about it in a weekly roundup that I send out each Friday from my website. And in addition to some little things like, you know, tongue scraping as a morning habit and some other tips. Yeah, oil pulling. The other thing is that there are three things in that book that he says will change your life forever. A, every single day without fail, work out before breakfast, right? To jumpstart the circadian rhythm and to ensure that you're getting a little

bit of an emptying of liver glycogen stores and just going into breakfast slightly depleted. B, make your largest meal of the day your midday meal, which is very interesting. And there's some circadian biology principles tied into that. It means you're going to have a slightly smaller dinner and a slightly smaller breakfast, but that's B, is making lunch a larger meal. And I've started to experiment with this. And as hard as it is in our modern society to achieve, it actually, it seems to be a pretty interesting principle that we see in a lot of these blue zones, a big lunchtime meal and then an afternoon siesta. And then the last one would be go to bed at the same time every night, go to bed at the same time every night, like 1030 PM, preferably before 1030m. because that's about the time that you need to go to sleep before that second adrenaline kick comes in where

you're up till midnight or one. It's very interesting how the body responds to staying up slightly past 10.30. So that's it. Exercise before breakfast, your largest meal of the day, midday, and then go to bed by 10. p.m and even more importantly at the same time every night so i know you know there's a billion things people could do and sometimes it's annoying to hear all these different tips dished out and try this and try that but i'm currently trying out some of the tips from this book and those are three that i'm really trying to adhere to is exercise before breakfast big midday meal and go to bed at the same time every day preferably before 10 30 p.m

massive brother well there is a lot i like giving people little tidbits and whatever resonates with you dive deeper so thank you for the book recommendations always a fucking pleasure having you here we'll run it back again for certain yeah it's been great where can people find you website social media uh just uh ben greenfield just google me i'll come across some stuff so hit the google bar hit the google that's easiest yes hit the google bar and go go eat an amazing steak awesome brother there you go all right thanks kyle thank you guys for tuning into the on it podcast with ben greenfield if you've got questions which i'm sure you do head over to ben greenfield fitness dot com and you can plug into

the search anything you want to know about stem cells, to anti-aging, to supplements, to different biohacks. He's got tons of blogs and articles written up with science included and a wealth of knowledge. Also, check out his podcast, the Ben Greenfield Fitness Podcast, and leave him a review. Leave us a review. Five stars, please, if you enjoy the show. Thank you guys for listening.