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A couple months ago, I published an extremely controversial guest article: "Is Fiber Bad For You? The Top 12 Myths And The Real Truth About Whether Fiber Is Killing Your Insides." 96 comments later, it still seems some confusion persists about exactly how much fiber to eat, where to get your fiber, and whether fiber [...]

The post How Much Fiber To Eat, Where To Get Your Fiber, And Is Fiber *Really* Killing Your Insides? appeared first on Ben Greenfield Fitness.

For <a href="http://www.bengreenfieldfitness.com/2013/04/how-much-fiber-to-eat/">full shownotes</a>, <a href="http://www.bengreenfieldfitness.com/2010/01/newsletter2/">Ben's free newsletter</a> and helpful episode links & resources, push the little "e" button on the lower right side.
A couple months ago, I published an extremely controversial guest article: "Is Fiber Bad For You? The Top 12 Myths And The Real Truth About Whether Fiber Is Killing Your Insides." 96 comments later, it still seems some confusion persists about exactly how much fiber to eat, where to get your fiber, and whether fiber [...]
The post <a href="http://www.bengreenfieldfitness.com/2013/04/how-much-fiber-to-eat/">How Much Fiber To Eat, Where To Get Your Fiber, And Is Fiber *Really* Killing Your Insides?</a> appeared first on <a href="http://www.bengreenfieldfitness.com">Ben Greenfield Fitness</a>.

Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldLife.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and mind-body-spirit optimizing content from America's top personal trainer.

Boundless Life

For ,  and helpful episode links & resources, push the little "e" button on the lower right side.
A couple months ago, I published an extremely controversial guest article: "Is Fiber Bad For You? The Top 12 Myths And The Real Truth About Whether...

How Much Fiber To Eat, Where To Get Your Fiber, And Is Fiber *Really* Killing Your Insides?

Full show notes: BenGreenfieldLife.com/limitlessdaily

In this episode, you'll hear repeat guest Jim Kwik talk about cognitive offloading and where the line sits between using your phone as a second brain and letting your own memory go slack. We dig into the MIT study that scanned essay writers' brains and found the ChatGPT group remembered the least of what they wrote, what London cabbies' brains looked like before satellite navigation, why movement drives brain-derived neurotrophic factor (BDNF), and why racket sports and dance sit at the top of the longevity list. You'll also learn Jim's BUILD framework for using AI as a critic rather than an answer machine, how to write an affirmation your brain will not immediately reject, the white bear effect that makes "don't check your phone" the least useful instruction you can give yourself, why the 15 to 45 minutes of sleep inertia after you wake carries more weight than any other window in your day, and the four daily basics Jim ranks above every device in his house. We close with the 40 Hz gamma protocol I now use in the early afternoon, and the surprising effect it's had on how quickly I fall asleep at night. All of this comes straight out of Jim's new book, Limitless Daily, designed to give you one simple, actionable lesson each day for an entire year.

Episode Sponsors:

Tecton Ketones: Bioidentical D-beta-hydroxybutyrate (BHB), the same ketone molecule your body makes in ketosis, for clean cognitive support and stable energy with no conversion step. Visit tectonketones.com/ben and use code BEN for 16% off your first order.

ULTRA: A clean, nicotine-free, caffeine-free pouch that delivers smooth energy and focus from clinically backed nootropics and adaptogens, with no jitters or crashes. Visit takeultra.com and use code BENGREENFIELD for 15% off.

Forkful: Chef-cooked, ready-to-eat meals made with grass-fed bison, wild-caught salmon, and fresh vegetables, zero seed oils, no prep and no cleanup, ready in under 3 minutes. Visit ForkfulMeals.com and use code BEN50 for 50% off your first order.

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Full show notes:<a href="https://bengreenfieldlife.com/limitlessdaily"> BenGreenfieldLife.com/limitlessdaily</a>
In this episode, you'll hear repeat guest<a href="https://www.instagram.com/jimkwik/"> Jim Kwik</a> talk about cognitive offloading and where the line sits between using your phone as a second brain and letting your own memory go slack. We dig into the<a href="https://arxiv.org/abs/2506.08872"> MIT study</a> that scanned essay writers' brains and found the ChatGPT group remembered the least of what they wrote, what<a href="https://www.pnas.org/doi/10.1073/pnas.070039597"> London cabbies' brains</a> looked like before satellite navigation, why movement drives brain-derived neurotrophic factor (BDNF), and why<a href="https://pubmed.ncbi.nlm.nih.gov/30193744/"> racket sports and dance</a> sit at the top of the longevity list. You'll also learn Jim's BUILD framework for using AI as a critic rather than an answer machine, how to write an affirmation your brain will not immediately reject, the<a href="https://pubmed.ncbi.nlm.nih.gov/3612492/"> white bear effect</a> that makes "don't check your phone" the least useful instruction you can give yourself, why the 15 to 45 minutes of<a href="https://www.sleepfoundation.org/how-sleep-works/sleep-inertia"> sleep inertia</a> after you wake carries more weight than any other window in your day, and the four daily basics Jim ranks above every device in his house. We close with the<a href="https://www.nature.com/articles/s41422-023-00920-1"> 40 Hz gamma protocol</a> I now use in the early afternoon, and the surprising effect it's had on how quickly I fall asleep at night. All of this comes straight out of Jim's new book,<a href="https://amzn.to/4ysbiAF"> Limitless Daily</a>, designed to give you one simple, actionable lesson each day for an entire year.
Episode Sponsors:
Tecton Ketones: Bioidentical D-beta-hydroxybutyrate (BHB), the same ketone molecule your body makes in ketosis, for clean cognitive support and stable energy with no conversion step. Visit<a href="https://tectonketones.com/ben"> tectonketones.com/ben</a> and use code BEN for 16% off your first order.
ULTRA: A clean, nicotine-free, caffeine-free pouch that delivers smooth energy and focus from clinically backed nootropics and adaptogens, with no jitters or crashes. Visit<a href="https://takeultra.com"> takeultra.com</a> and use code BENGREENFIELD for 15% off.
Forkful: Chef-cooked, ready-to-eat meals made with grass-fed bison, wild-caught salmon, and fresh vegetables, zero seed oils, no prep and no cleanup, ready in under 3 minutes. Visit<a href="https://forkfulmeals.com"> ForkfulMeals.com</a> and use code BEN50 for 50% off your first order.
Just Thrive: The Gut Essentials Bundle pairs a probiotic clinically proven to arrive 100% alive in your gut with Digestive Bitters, 12 science-backed herbs that support digestion and GLP-1 production. Visit<a href="https://justthrivehealth.com/BEN"> justthrivehealth.com/BEN</a> and save 20% with promo code BEN.

A Memory & Learning Expert Reveals His Secrets To Training Your Brain & MASTERING Your Mind, With Jim Kwik

Full show notes: BenGreenfieldLife.com/jubilee

In this episode, John Jubilee makes the case that almost everything you have been told about hydration is beside the point. His argument is that the water is not the problem, the cell is: that a membrane gets progressively harder to penetrate as you age, that your water and your supplements simply bounce off it, and that until you change the membrane itself, nothing else you do gets in. He arrived at that after a decade of doing everything right, a gallon of water a day and a thousand dollars a month in supplements, and still having high blood pressure and no cartilage left in either knee. 

You'll hear the question he asked every one of his doctors that none of them could answer, the $11,000 machine he bought in 1997 to answer it himself, and the Energized Health protocol he built out of it. You'll also get the practical layer that costs nothing: the three steps he tells everyone to start with, the balls-of-your-feet walking trick and the soleus study behind it, his case for MSM, and why he refuses to recommend alkaline, structured, or reverse osmosis water. Then it turns personal, into cellular trauma, the ACE study, and why he believes a flawless diet still leaves something unaddressed.

Mention Ben's name on your free breakthrough call with Energized Health for 40% off the 88-day program.

Episode Sponsors:

BIOptimizers Magnesium Breakthrough: Most magnesium supplements give you one or two forms. Magnesium Breakthrough gives you all seven, in the ratios your body actually uses, so you get better sleep, calmer nerves, and steadier energy. Go to bioptimizers.com/ben and use code BEN15 for 15% off any order.

Dr. Murray ThymoQuin®: Black seed oil has been used for thousands of years, and ThymoQuin® is the most concentrated, highest-quality form of it available. It supports your immune system, your metabolism, and healthy inflammation levels. Visit doctormurray.com/ben and use code BEN25 for 25% off.

ULTRA: A clean, functional performance drink with no artificial sweeteners, no seed oils, and no junk. Get it at bengreenfieldlife.com/ultra or takeultra.com and use code BENGREENFIELD for 15% off.

Our Place: Nontoxic, PFAS-free cookware that replaces the whole cabinet with a few pieces you'll actually use. Go to fromourplace.com/ben and use code BEN for 10% off sitewide.

Quantum Upgrade: Boost your cellular energy, wherever you are, with a field that works on you, your home, and even your car. Get a 15-day free trial at quantumupgrade.io with code BEN15.

Full show notes:<a href="https://bengreenfieldlife.com/jubilee"> BenGreenfieldLife.com/jubilee</a>
In this episode, John Jubilee makes the case that almost everything you have been told about hydration is beside the point. His argument is that the water is not the problem, the cell is: that a membrane gets progressively harder to penetrate as you age, that your water and your supplements simply bounce off it, and that until you change the membrane itself, nothing else you do gets in. He arrived at that after a decade of doing everything right, a gallon of water a day and a thousand dollars a month in supplements, and still having high blood pressure and no cartilage left in either knee.&nbsp;
You'll hear the question he asked every one of his doctors that none of them could answer, the $11,000 machine he bought in 1997 to answer it himself, and the<a href="https://www.energizedhealth.com/"> Energized Health</a> protocol he built out of it. You'll also get the practical layer that costs nothing: the three steps he tells everyone to start with, the balls-of-your-feet walking trick and the<a href="https://doi.org/10.1016/j.isci.2022.104869"> soleus study</a> behind it, his case for<a href="https://my.clevelandclinic.org/health/drugs/20454-methylsulfonylmethane-msm-oral-dosage-forms"> MSM</a>, and why he refuses to recommend alkaline, structured, or reverse osmosis water. Then it turns personal, into cellular trauma, the<a href="https://www.cdc.gov/aces/about/index.html"> ACE study</a>, and why he believes a flawless diet still leaves something unaddressed.
Mention Ben's name on your free breakthrough call with<a href="https://www.energizedhealth.com/"> Energized Health</a> for 40% off the 88-day program.
Episode Sponsors:
BIOptimizers Magnesium Breakthrough: Most magnesium supplements give you one or two forms. Magnesium Breakthrough gives you all seven, in the ratios your body actually uses, so you get better sleep, calmer nerves, and steadier energy. Go to<a href="https://bioptimizers.com/ben"> bioptimizers.com/ben</a> and use code BEN15 for 15% off any order.
Dr. Murray ThymoQuin&reg;: Black seed oil has been used for thousands of years, and ThymoQuin&reg; is the most concentrated, highest-quality form of it available. It supports your immune system, your metabolism, and healthy inflammation levels. Visit<a href="https://doctormurray.com/ben"> doctormurray.com/ben</a> and use code BEN25 for 25% off.
ULTRA: A clean, functional performance drink with no artificial sweeteners, no seed oils, and no junk. Get it at<a href="https://bengreenfieldlife.com/ultra"> bengreenfieldlife.com/ultra</a> or<a href="https://takeultra.com"> takeultra.com</a> and use code BENGREENFIELD for 15% off.
Our Place: Nontoxic, PFAS-free cookware that replaces the whole cabinet with a few pieces you'll actually use. Go to<a href="https://fromourplace.com/ben"> fromourplace.com/ben</a> and use code BEN for 10% off sitewide.
Quantum Upgrade: Boost your cellular energy, wherever you are, with a field that works on you, your home, and even your car. Get a 15-day free trial at<a href="https://quantumupgrade.io/"> quantumupgrade.io</a> with code BEN15.

This Guy Healed Knee Arthritis *Without* Surgery (& Chest-Pressed 555lbs For 14 Reps) - Cellular Hydration Secrets With John Jubilee

Full show notes: bengreenfieldlife.com/bolt

In this episode, Chandler Bolt and I talk about how we've each landed on almost identical daily systems for running a company, and the one place we still disagree. Chandler makes the case that a book is a business asset rather than an income stream, explains what it actually costs to buy your way onto the New York Times list, and then walks through the routine underneath all of it: a nap he hasn't skipped in years, a morning he refuses to let anyone schedule over, and a phone that geofences itself into work mode the moment he arrives at the office.
 
You'll also hear why he self-experiments relentlessly yet refuses to wear a tracker. We get into the two metrics worth watching if you track nothing else, why the 30-minute nap ceiling is weaker science than you've been told, why a hot tub is harder on fertility than a sauna, what overhead LED lighting does to your afternoon and the BlockBlueLight bulbs I use instead, and why a manual WALKOLUTION treadmill desk beats a motorized one. Chandler also shares the airplane movement trick that got him mistaken for a lunatic by a stranger who later became a friend. Then we close on communication: being a default no, replacing calls with voice memos, and using SocialSweep to surface the connections already sitting in your phone.

Episode Sponsors:

TruDiagnostic: TruDiagnostic is an advanced at-home test that uses epigenetic analysis to measure over a million biomarkers, giving you personalized, data-driven insight into your aging, energy, and overall health. Visit TruDiagnostic.com and use code BEN20 for 20% off.

Fatty15: Fatty15 is on a mission to optimize your C15:0 levels and help you live healthier, longer. Get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/BEN and using code BEN at checkout.

Young Goose: To experience the transformative power of Young Goose's cutting-edge skincare products, visit younggoose.com and use code BGF10 at checkout to enjoy a 10% discount on your order.

Larine: Larine's better-for-you chewing gum uses nano-hydroxyapatite, the same mineral your tooth enamel is made of, to support stronger, healthier teeth while freshening your breath. Visit BuyLarine.com/BEN for up to 50% off your order today.

Sunlighten: Sunlighten's patented infrared sauna technology delivers the highest quality near-, mid-, and far-infrared wavelengths to reduce inflammation, boost mitochondrial function, enhance detox pathways, and optimize recovery. Save up to $1,600 at get.sunlighten.com/ben with code BEN.

Nuchido: Support healthy aging at the cellular level with Nuchido TIME+, designed to optimize your body's NAD metabolism across multiple pathways rather than relying on a single ingredient, for healthy energy, cognitive function, and recovery. Visit BenGreenfieldLife.com/Nuchido and use code BEN20 to save 20%.

Full show notes: <a href="https://Bengreenfieldlife.com/bolt">bengreenfieldlife.com/bolt</a>
In this episode, Chandler Bolt and I talk about how we've each landed on almost identical daily systems for running a company, and the one place we still disagree. Chandler makes the case that a book is a business asset rather than an income stream, explains what it actually costs to buy your way onto the New York Times list, and then walks through the routine underneath all of it: a nap he hasn't skipped in years, a morning he refuses to let anyone schedule over, and a phone that geofences itself into work mode the moment he arrives at the office. &nbsp; You'll also hear why he self-experiments relentlessly yet refuses to wear a tracker. We get into the two metrics worth watching if you track nothing else, why the 30-minute nap ceiling is weaker science than you've been told, why a hot tub is harder on fertility than a <a href="https://bengreenfieldlife.com/sunlighten">sauna</a>, what overhead LED lighting does to your afternoon and the <a href="https://bengreenfieldlife.com/blockbluelight">BlockBlueLight</a> bulbs I use instead, and why a manual <a href="https://bengreenfieldlife.com/walkolution">WALKOLUTION</a> treadmill desk beats a motorized one. Chandler also shares the airplane movement trick that got him mistaken for a lunatic by a stranger who later became a friend. Then we close on communication: being a default no, replacing calls with voice memos, and using <a href="https://socialsweep.ai/">SocialSweep</a> to surface the connections already sitting in your phone.
Episode Sponsors:
<a href="https://bengreenfieldfitness.com/trudiagnostictest">TruDiagnostic:</a> TruDiagnostic is an advanced at-home test that uses epigenetic analysis to measure over a million biomarkers, giving you personalized, data-driven insight into your aging, energy, and overall health. Visit <a href="https://bengreenfieldfitness.com/trudiagnostictest">TruDiagnostic.com</a> and use code BEN20 for 20% off.
<a href="https://fatty15.com/BEN">Fatty15:</a> Fatty15 is on a mission to optimize your C15:0 levels and help you live healthier, longer. Get an additional 15% off their 90-day subscription Starter Kit by going to <a href="https://fatty15.com/BEN">fatty15.com/BEN</a> and using code BEN at checkout.
<a href="https://bengreenfieldlife.com/younggoosepodcastads">Young Goose:</a> To experience the transformative power of Young Goose's cutting-edge skincare products, visit <a href="https://bengreenfieldlife.com/younggoosepodcastads">younggoose.com</a> and use code BGF10 at checkout to enjoy a 10% discount on your order.
<a href="https://buylarine.com/BEN">Larine:</a> Larine's better-for-you chewing gum uses nano-hydroxyapatite, the same mineral your tooth enamel is made of, to support stronger, healthier teeth while freshening your breath. Visit <a href="https://buylarine.com/BEN">BuyLarine.com/BEN</a> for up to 50% off your order today.
<a href="https://get.sunlighten.com/ben">Sunlighten:</a> Sunlighten's patented infrared sauna technology delivers the highest quality near-, mid-, and far-infrared wavelengths to reduce inflammation, boost mitochondrial function, enhance detox pathways, and optimize recovery. Save up to $1,600 at <a href="https://get.sunlighten.com/ben">get.sunlighten.com/ben</a> with code BEN.
<a href="https://bengreenfieldlife.com/Nuchido">Nuchido:</a> Support healthy aging at the cellular level with Nuchido TIME+, designed to optimize your body's NAD metabolism across multiple pathways rather than relying on a single ingredient, for healthy energy, cognitive function, and recovery. Visit <a href="https://bengreenfieldlife.com/Nuchido">BenGreenfieldLife.com/Nuchido</a> and use code BEN20 to save 20%.

How Much Fiber To Eat, Where To Get Your Fiber, And Is Fiber Really Killing Your Insides?

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