A few weeks ago I tweeted about a fasting low carb diet: Today I talked to guy who hammers through 6hr workouts after 24hr fasts & figured out how 2 do it without bonking. Want me 2 interview him? Ben Greenfield (@bengreenfield) August 9, 2012 I received multiple responses of "Yes!". The guy I [...]

A few weeks ago I tweeted about a fasting low carb diet: Today I talked to guy who hammers through 6hr workouts after 24hr fasts & figured out how 2 do it without bonking. Want me 2 interview him? Ben Greenfield (@bengreenfield) August 9, 2012 I received multiple responses of "Yes!". The guy I [...]
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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

A few weeks ago I tweeted about a fasting low carb diet: Today I talked to guy who hammers through 6hr workouts after 24hr fasts & figured out how 2 do it without bonking. Want me 2 interview him? Ben Greenfield (@bengreenfield) August 9, 2012 I...

How To Turn Yourself Into A Fat Burning Machine By Fasting For 24 Hours Then Going Out And Do Monster Workouts Without Bonking.

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 To Build An Ideal Workday With Power Naps, Email Delegation & Deep Work Tactics, Featuring Chandler Bolt

Full show notes: bengreenfieldlife.com/pharma

In this special repeat episode, Dr. Sandra Kaufmann breaks down which pharmaceuticals mimic the effects of things you already do for your health: what replaces a sauna session, what replaces a fast, what replaces a cold plunge (use code BENFORGE for $500 off select products), and what she takes with meals to blunt the damage from glucose spikes. I'm re-airing it now because of a new Nature paper finding that lithium is a naturally occurring brain nutrient, and that losing it may be one of the earliest steps toward Alzheimer's, at a dose in exactly the range Dr. Kaufmann described on this show years earlier.

You'll hear why she prefers pioglitazone over metformin for autophagy, how a Japanese gastritis drug connects to Alzheimer's, and how she worked her way up on an emergency blood pressure medication, starting at a dose that nearly knocked her off her feet and climbing to 100mg with no effect at all. The centerpiece is lithium (code BGL10 for 10% off): why the doses hidden inside popular nootropics are a fraction of what she considers useful, and everything it appears to do beyond mood, from controlling a pore in your mitochondria to building bone and growing new neurons. You'll also get her honest take on gene therapy versus pharmaceuticals, why peptides underperform in an older cell, and which molecule finally knocked astaxanthin off the top of her ranking system.

Episode Sponsors:

Xtendlife Prosta Support Advanced: A comprehensive daily prostate support formula combining saw palmetto, beta-sitosterol, vitamins, minerals, and botanicals to support prostate health, urinary function, and healthy aging. Visit Xtendlife.com/BensChoice and use code GREENFIELD for 15% off your order today.

BON CHARGE: BON CHARGE is a holistic wellness brand whose products help you sleep better, perform better, recover faster, balance hormones, and reduce inflammation. Go to boncharge.com/GREENFIELD and use coupon code GREENFIELD to save 15%.

Tecton Ketones: Tecton Ketones deliver bioidentical D-beta-hydroxybutyrate (BHB), the same ketone molecule your body produces during 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.

Dr. Murray Natural Products – ThymoQuin®: ThymoQuin® is a clinically researched black seed oil formulated to support healthy cortisol levels, improve resilience to everyday stress, and promote overall well-being. Visit doctormurray.com/ben and use code BEN25 for 25% off all Dr. Murray Natural Products.

Hiya: Give your kids the full-body nourishment they need to grow into healthy adults. I've secured a special deal with Hiya on their best-selling children's vitamin, 50% off your first order. Go to hiyahealth.com/BEN (it is not available on their regular website).

Full show notes:<a href="https://bengreenfieldlife.com/pharma"> bengreenfieldlife.com/pharma</a>
In this special repeat episode, Dr. Sandra Kaufmann breaks down which pharmaceuticals mimic the effects of things you already do for your health: what replaces a<a href="https://bengreenfieldlife.com/sunlighten"> sauna session</a>, what replaces a fast, what replaces a<a href="https://bengreenfieldfitness.com/morozko"> cold plunge</a> (use code BENFORGE for $500 off select products), and what she takes with meals to blunt the damage from glucose spikes. I'm re-airing it now because of a new<a href="https://www.nature.com/articles/s41586-025-09335-x"> Nature paper</a> finding that lithium is a naturally occurring brain nutrient, and that losing it may be one of the earliest steps toward Alzheimer's, at a dose in exactly the range Dr. Kaufmann described on this show years earlier.
You'll hear why she prefers pioglitazone over metformin for autophagy, how a Japanese gastritis drug connects to Alzheimer's, and how she worked her way up on an emergency blood pressure medication, starting at a dose that nearly knocked her off her feet and climbing to 100mg with no effect at all. The centerpiece is<a href="https://bengreenfieldlife.com/peptual"> lithium</a> (code BGL10 for 10% off): why the doses hidden inside popular nootropics are a fraction of what she considers useful, and everything it appears to do beyond mood, from controlling a pore in your mitochondria to building bone and growing new neurons. You'll also get her honest take on gene therapy versus pharmaceuticals, why<a href="https://bengreenfieldlife.com/peptual"> peptides</a> underperform in an older cell, and which molecule finally knocked astaxanthin off the top of her ranking system.
Episode Sponsors:
<a href="https://xtendlife.com/BensChoice">Xtendlife Prosta Support Advanced:</a> A comprehensive daily prostate support formula combining saw palmetto, beta-sitosterol, vitamins, minerals, and botanicals to support prostate health, urinary function, and healthy aging. Visit<a href="https://xtendlife.com/BensChoice"> Xtendlife.com/BensChoice</a> and use code GREENFIELD for 15% off your order today.
<a href="https://boncharge.com/pages/affiliates/greenfield?bchref=greenfield">BON CHARGE</a>: BON CHARGE is a holistic wellness brand whose products help you sleep better, perform better, recover faster, balance hormones, and reduce inflammation. Go to<a href="https://boncharge.com/pages/affiliates/greenfield?bchref=greenfield"> boncharge.com/GREENFIELD</a> and use coupon code GREENFIELD to save 15%.
<a href="https://tectonketones.com/ben">Tecton Ketones:</a> Tecton Ketones deliver bioidentical D-beta-hydroxybutyrate (BHB), the same ketone molecule your body produces during 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.
<a href="https://doctormurray.com/ben">Dr. Murray Natural Products &ndash; ThymoQuin&reg;:</a> ThymoQuin&reg; is a clinically researched black seed oil formulated to support healthy cortisol levels, improve resilience to everyday stress, and promote overall well-being. Visit<a href="https://doctormurray.com/ben"> doctormurray.com/ben</a> and use code BEN25 for 25% off all Dr. Murray Natural Products.
<a href="https://hiyahealth.com/BEN">Hiya</a>: Give your kids the full-body nourishment they need to grow into healthy adults. I've secured a special deal with Hiya on their best-selling children's vitamin, 50% off your first order. Go to<a href="https://hiyahealth.com/BEN"> hiyahealth.com/BEN</a> (it is not available on their regular website).

How to Replace Sauna, Fasting, and Cold Plunge With a Pill (WARNING: Proceed at Your Own Risk!) With Dr. Sandra Kaufmann

Full show notes: bengreenfieldlife.com/505

In this solosode, you'll get the latest on microplastics, spinal disc health, and what a heart scan sees that a cholesterol panel misses. A new seven-day trial pitted five plastic-avoidance strategies against each other, and the results tell you exactly where to spend your effort if you can't overhaul everything at once. You'll hear which plastic sources matter most and what I now take before bed with BrocElite® (use code BEN for 25% off your first month) to help clear microplastics from tissue. Then I get personal about my back. I'll walk you through my full-body MRI results, which show significant degeneration from L1 to S1, and explain why I still have almost zero back pain, from Dr. Stuart McGill's Big 3 to inversion hanging, the couch stretch, the founder stretch from Foundation Training, and my WALKOLUTION® treadmill desk ($100 off, enter your email for a unique code). You'll also learn why running was the only activity linked to healthier spinal discs in a study of more than 4,000 people, and why none of the sports people assume are hard on your back showed harm. Finally, you'll hear what a coronary CT angiography measures that your cholesterol panel cannot, why a 6,061-person study found plaque volume beats any standard risk calculator, what my own scan revealed, and the surprisingly simple thing that appears highly protective even when your plaque is already elevated.

Episode Sponsors:

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

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

Quantum Upgrade: Recent research revealed that the Quantum Upgrade was able to increase ATP production by a jaw-dropping 20 to 25% in human cells. Unlock a 15-day free trial with the code BEN15 at quantumupgrade.io.

Supzential: More Than a Toothpaste: Created by biological dentist Dr. Dome, it combines highly bioavailable hydroxyapatite, a patented probiotic, xylitol, and lactoferrin to support enamel remineralization and a healthy oral microbiome, with no fluoride, SLS, or titanium dioxide. Visit Supzential.com and use code BEN20 for 20% off your order today.

Active Skin Repair: Active Skin Repair uses hypochlorous acid, a molecule your body naturally produces, to support skin repair and defense without harsh chemicals, from post-workout irritation to everyday skin support. Go to ActiveSkinRepair.com and use code BEN for 20% off, or find it on Amazon and at your local CVS.

Full show notes:<a href="https://bengreenfieldlife.com/505"> bengreenfieldlife.com/505</a>
In this solosode, you'll get the latest on microplastics, spinal disc health, and what a heart scan sees that a cholesterol panel misses. A new<a href="https://pubmed.ncbi.nlm.nih.gov/42014506"> seven-day trial</a> pitted five plastic-avoidance strategies against each other, and the results tell you exactly where to spend your effort if you can't overhaul everything at once. You'll hear which plastic sources matter most and what I now take before bed with<a href="https://bengreenfieldlife.com/maralabs"> BrocElite&reg;</a> (use code BEN for 25% off your first month) to help clear microplastics from tissue. Then I get personal about my back. I'll walk you through my full-body MRI results, which show significant degeneration from L1 to S1, and explain why I still have almost zero back pain, from Dr. Stuart McGill's Big 3 to inversion hanging, the couch stretch, the founder stretch from<a href="https://bengreenfieldlife.com/foundationtraining"> Foundation Training</a>, and my<a href="https://bengreenfieldlife.com/walkolution"> WALKOLUTION&reg;</a> treadmill desk ($100 off, enter your email for a unique code). You'll also learn why running was the only activity linked to healthier spinal discs in a<a href="https://pubmed.ncbi.nlm.nih.gov/41840183"> study of more than 4,000 people</a>, and why none of the sports people assume are hard on your back showed harm. Finally, you'll hear what a coronary CT angiography measures that your cholesterol panel cannot, why a<a href="https://www.sciencedirect.com/science/article/pii/S2666667726002874"> 6,061-person study</a> found plaque volume beats any standard risk calculator, what my own scan revealed, and the<a href="https://pubs.rsna.org/doi/10.1148/radiol.251821"> surprisingly simple thing</a> that appears highly protective even when your plaque is already elevated.
Episode Sponsors:
<a href="https://bengreenfieldlife.com/ultra">ULTRA:</a> ULTRA is a clean, nicotine-free, caffeine-free pouch that delivers smooth, sustained energy and focus using clinically backed nootropics and adaptogens, with no jitters, crashes, or sleep disruption. Visit <a href="https://takeultra.com">takeultra.com</a> and use code BENGREENFIELD for 15% off.
<a href="https://forkfulmeals.com">Forkful:</a> Forkful delivers chef-cooked, fresh, ready-to-eat meals made with premium ingredients like grass-fed bison and wild-caught salmon, with zero seed oils and no prep or 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.
<a href="https://quantumupgrade.io/">Quantum Upgrade:</a> Recent research revealed that the Quantum Upgrade was able to increase ATP production by a jaw-dropping 20 to 25% in human cells. Unlock a 15-day free trial with the code BEN15 at <a href="https://quantumupgrade.io/">quantumupgrade.io</a>.
<a href="https://supzential.com">Supzential: More Than a Toothpaste:</a> Created by biological dentist Dr. Dome, it combines highly bioavailable hydroxyapatite, a patented probiotic, xylitol, and lactoferrin to support enamel remineralization and a healthy oral microbiome, with no fluoride, SLS, or titanium dioxide. Visit <a href="https://supzential.com">Supzential.com</a> and use code BEN20 for 20% off your order today.
<a href="https://activeskinrepair.com">Active Skin Repair:</a> Active Skin Repair uses hypochlorous acid, a molecule your body naturally produces, to support skin repair and defense without harsh chemicals, from post-workout irritation to everyday skin support. Go to <a href="https://activeskinrepair.com">ActiveSkinRepair.com</a> and use code BEN for 20% off, or find it on Amazon and at your local CVS.

How To Turn Yourself Into A Fat Burning Machine By Fasting For 24 Hours Then Going Out And Do Monster Workouts Without Bonking.

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