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I have a confession: I poop once per day. One smooth, silky, glorious morning movement, and then I'm done. And I don't really think about number 2 at all until the next day. It's quite convenient, actually - especially compared to my old days of hitting the head a handful of times during the day, [...]

The post The Zen of Taking A Good Poop. appeared first on Ben Greenfield Fitness.

For <a href="http://www.bengreenfieldfitness.com/2013/03/how-to-poop-the-right-way/">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.
I have a confession: I poop once per day. One smooth, silky, glorious morning movement, and then I'm done. And I don't really think about number 2 at all until the next day. It's quite convenient, actually - especially compared to my old days of hitting the head a handful of times during the day, [...]
The post <a href="http://www.bengreenfieldfitness.com/2013/03/how-to-poop-the-right-way/">The Zen of Taking A Good Poop.</a> appeared first on <a href="http://www.bengreenfieldfitness.com">Ben Greenfield Fitness</a>.

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I have a confession: I poop once per day. One smooth, silky, glorious morning movement, and then I'm done. And I don't really think about number 2 at...

The Zen of Taking A Good Poop.

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.

The BIGGEST Step You Can Take To Reduce Microplastics, How To Get Rid of Back Pain, What You Need To Know About Heart Scans & More - Solosode #505

Full show notes: https://bengreenfieldlife.com/holyhealth

In this episode with Justin Roethlingshoefer, you'll hear from a former NHL performance coach turned health entrepreneur whose new book,Holy Health, is the one I chose for my father-son book club this month. This is not another eat-honey-and-drink-milk Bible health book. Justin is a genuine biohacker who works with pro athletes worldwide, and he has woven deep spiritual and physiological science into the same framework.

You'll learn why the modern obsession with optimization can quietly become idolatry, how the drive to control your metrics keeps your nervous system stuck in fight-or-flight and lowers your HRV, and the five "hearts" that trap high performers in striving. You'll also get the practical side: his full morning and evening rhythms, why he starts his day at 6 p.m. rather than at sunrise, the breathwork he does midday in the grass, his exact zone two and zone five weekly targets, and how he folds three and a half hours of zone two into family walks with a weighted vest. It's a conversation about doing less frantic optimizing and more intentional stewardship, and it may reframe how you think about every biohack you own.

Episode Sponsors:

Tiny Health: An at-home microbiome test that uses metagenomic sequencing to analyze your full gut ecosystem and give personalized, evidence-based diet, lifestyle, and supplement recommendations. Get $50 off your first kit at TinyHealth.com/BEN.

Timeline: Give your cells new life with Mitopure, which unlocks a precise dose of the rare Urolithin A molecule to promote healthy aging. Mitopure now starts at $79 when you go to timeline.com/BEN.

JOYMODE: Spice things up in the bedroom and boost your sexual performance naturally, without prescription drugs. Visit tryjoymode.com/BEN or enter BEN at checkout for 20% off your first order.

Supzential: More Than a Toothpaste: Created by biological dentist Dr. Dome, it combines 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.

BIOptimizers Magnesium Breakthrough: Seven essential forms of magnesium in one full-spectrum serving to help you relax, unwind, and sleep deeply so you wake up refreshed. Go to bioptimizers.com/ben and use code ben15 for 15% off any order.

Full show notes:<a href="https://bengreenfieldlife.com/holyhealth"> https://bengreenfieldlife.com/holyhealth</a>
In this episode with Justin Roethlingshoefer, you'll hear from a former NHL performance coach turned health entrepreneur whose new book,<a href="https://amzn.to/4ikzmka"> Holy Health</a>, is the one I chose for my father-son book club this month. This is not another eat-honey-and-drink-milk Bible health book. Justin is a genuine biohacker who works with pro athletes worldwide, and he has woven deep spiritual and physiological science into the same framework.
You'll learn why the modern obsession with optimization can quietly become idolatry, how the drive to control your metrics keeps your nervous system stuck in fight-or-flight and lowers your HRV, and the five "hearts" that trap high performers in striving. You'll also get the practical side: his full morning and evening rhythms, why he starts his day at 6 p.m. rather than at sunrise, the breathwork he does midday in the grass, his exact zone two and zone five weekly targets, and how he folds three and a half hours of zone two into family walks with a weighted vest. It's a conversation about doing less frantic optimizing and more intentional stewardship, and it may reframe how you think about every biohack you own.
Episode Sponsors:
<a href="https://tinyhealth.com/BEN">Tiny Health:</a> An at-home microbiome test that uses metagenomic sequencing to analyze your full gut ecosystem and give personalized, evidence-based diet, lifestyle, and supplement recommendations. Get $50 off your first kit at<a href="https://tinyhealth.com/BEN"> TinyHealth.com/BEN</a>.
<a href="https://timeline.com/ben">Timeline:</a> Give your cells new life with Mitopure, which unlocks a precise dose of the rare Urolithin A molecule to promote healthy aging. Mitopure now starts at $79 when you go to<a href="https://timeline.com/ben"> timeline.com/BEN</a>.
<a href="https://usejoymode.com/GREENFIELD">JOYMODE:</a> Spice things up in the bedroom and boost your sexual performance naturally, without prescription drugs. Visit<a href="https://tryjoymode.com/BEN"> tryjoymode.com/BEN</a> or enter BEN at checkout for 20% off your first order.
<a href="https://supzential.com">Supzential: More Than a Toothpaste:</a> Created by biological dentist Dr. Dome, it combines 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.
<a href="https://bioptimizers.com/ben">BIOptimizers Magnesium Breakthrough:</a> Seven essential forms of magnesium in one full-spectrum serving to help you relax, unwind, and sleep deeply so you wake up refreshed. Go to<a href="https://bioptimizers.com/ben"> bioptimizers.com/ben</a> and use code ben15 for 15% off any order.

The Myth Of The Perfect Health Routine: How To Raise Your HRV By Giving Up Control, With Justin Roethlingshoefer

Full show notes: https://bengreenfieldlife.com/504

In this solosode, you'll get the latest research on three questions I keep getting asked. First, seed oils: a brand-new randomized controlled trial put 52 adults on either a low or a typical Western intake of linoleic acid for 12 weeks, and the results are important less for what they found than for what they didn't. You'll hear why arachidonic acid didn't move, why EPA dropped instead, what that does to your inflammatory balance, which seed oils I still think are worth avoiding, and the one dietary adjustment that matters most if seed oils are part of your diet.

You'll also learn the surprisingly small amount of strength training that delivers the biggest longevity payoff, according to a 30-year study of more than 147,000 people, plus why pairing it with cardio is the single best exercise combination for blood pressure. I break down concurrent training, the interference effect between AMPK and mTOR, and when combining strength and cardio in one session helps you versus when it holds you back. Finally, I answer a listener question on peptides with six practical rules for stacking them safely, including which ones should never share a syringe, which ones cancel each other out at the receptor, and an honest look at how thin the human evidence really is behind the popular Wolverine stack.

Episode Sponsors:

Young Goose: Cutting-edge skincare that supports your skin's cellular health. Visit younggoose.com and use code BGF10 for 10% off.

ULTRA: A clean, nicotine-free, caffeine-free pouch that delivers smooth, sustained energy and focus using clinically backed nootropics and adaptogens, without the jitters or crash. Visit takeultra.com and use code BENGREENFIELD for 15% off.

ButcherBox: Premium, responsibly sourced protein delivered to your door, from 100% grass-fed beef to pasture-raised chicken and wild-caught seafood. New customers get a free protein for a year, plus $20 off the first box and free shipping, at ButcherBox.com/BEN.

Larine: A better-for-you chewing gum that uses nano-hydroxyapatite, the same mineral your tooth enamel is made of, to support stronger teeth and fresher breath. Visit BuyLarine.com/BEN to get up to 50% off your order.

Nuchido: Nuchido TIME+ is a science-backed supplement that optimizes your body's NAD metabolism across multiple pathways to support energy, cognition, recovery, and vitality. Visit BenGreenfieldLife.com/Nuchido and use code BEN20 to save 20%.

Full show notes:<a href="https://bengreenfieldlife.com/504"> https://bengreenfieldlife.com/504</a>
In this solosode, you'll get the latest research on three questions I keep getting asked. First, seed oils: a brand-new<a href="https://www.mdpi.com/2072-6643/18/11/1814"> randomized controlled trial</a> put 52 adults on either a low or a typical Western intake of linoleic acid for 12 weeks, and the results are important less for what they found than for what they didn't. You'll hear why arachidonic acid didn't move, why EPA dropped instead, what that does to your inflammatory balance, which seed oils I still think are worth avoiding, and the one dietary adjustment that matters most if seed oils are part of your diet.
You'll also learn the surprisingly small amount of strength training that delivers the biggest longevity payoff, according to a<a href="https://pubmed.ncbi.nlm.nih.gov/42230125/"> 30-year study of more than 147,000 people</a>, plus why pairing it with cardio is the single best exercise combination for blood pressure. I break down concurrent training, the interference effect between AMPK and mTOR, and when combining strength and cardio in one session helps you versus when it holds you back. Finally, I answer a listener question on peptides with six practical rules for stacking them safely, including which ones should never share a syringe, which ones cancel each other out at the receptor, and an honest look at how thin the human evidence really is behind the popular<a href="https://bengreenfieldlife.com/article/wolverine-peptide-stack/"> Wolverine stack</a>.
Episode Sponsors:
<a href="https://bengreenfieldlife.com/younggoosepodcastads">Young Goose:</a> Cutting-edge skincare that supports your skin's cellular health. Visit<a href="https://bengreenfieldlife.com/younggoosepodcastads"> younggoose.com</a> and use code BGF10 for 10% off.
<a href="https://bengreenfieldlife.com/ultra">ULTRA:</a> A clean, nicotine-free, caffeine-free pouch that delivers smooth, sustained energy and focus using clinically backed nootropics and adaptogens, without the jitters or crash. Visit<a href="https://takeultra.com"> takeultra.com</a> and use code BENGREENFIELD for 15% off.
<a href="https://butcherbox.com/BEN">ButcherBox:</a> Premium, responsibly sourced protein delivered to your door, from 100% grass-fed beef to pasture-raised chicken and wild-caught seafood. New customers get a free protein for a year, plus $20 off the first box and free shipping, at<a href="https://butcherbox.com/BEN"> ButcherBox.com/BEN</a>.
<a href="https://buylarine.com/BEN">Larine:</a> A better-for-you chewing gum that uses nano-hydroxyapatite, the same mineral your tooth enamel is made of, to support stronger teeth and fresher breath. Visit<a href="https://buylarine.com/BEN"> BuyLarine.com/BEN</a> to get up to 50% off your order.
<a href="https://bengreenfieldlife.com/Nuchido">Nuchido:</a> Nuchido TIME+ is a science-backed supplement that optimizes your body's NAD metabolism across multiple pathways to support energy, cognition, recovery, and vitality. Visit<a href="https://bengreenfieldlife.com/Nuchido"> BenGreenfieldLife.com/Nuchido</a> and use code BEN20 to save 20%.

The Zen of Taking A Good Poop.

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