12 Easy & Practical Ways To Upgrade Your Body & Brain (Ben Greenfield's Live Talk From NextHealth In LA!)

At NextHealth in LA, Ben Greenfield recently gave a talk on 12 different ways to optimize your body and brain, and in this recording, which includes his comprehensive overview of the "Wellness Wheel". In it, you'll learn about... -Diet and Micronutrients...6:30

• Every person should be on the diet that is unique to them
• Genetic variants
• Familial hypercholesterolemia
• Gallbladder, liver issues prevent proper digestion
• Common similarities in blue zones
  • Plant intake
  • Glycemic variability
  • Parasympathetically driven state
• Choose meals that are digestible and nutrient-dense
• Weston A. Price diet
• Question: How far back in your lineage do you go to determine what diet is appropriate for you?
  • Book: The Jungle Effect by Dr. Daphne Miller
• Question: How do you test for a leaky gut, and how do you go about fixing it?
  • Genova Diagnostics, Direct Labs
  • Bone broth, colostrum, chia seeds help restore lining of the gut
  • Kion Flex

-Exercise and movement...18:25

• Physiological triggers that make up the ideal exercise protocol
  • Max oxygen utilization: vo2 max
  • Mitochondria
  • Lactic acid tolerance
  • Stamina
  • Strength
• Question: What's the best way to recover from your workout while in a fasted state?
• Question: What about the super slow approach to working out?
  • Book: Body by Science by Doug McGuff

-Sleep...31:00

• Common rules
  • Keep room cold
  • Wear as few clothes as possible
  • Wear socks
  • Silence or white noise
  • Keep room dark
  • Bluelight blocking glasses
  • Use red light
• Uncommon rules
  • Exposure to natural blue light early in the day
• Question: How do you increase your REM sleep if it's on the low side?
• Question: What are the benefits of waking up when the sun rises for your circadian rhythm?

-Cardiovascular Health...39:05

• Health of your vagus nerve is paramount
  • Heart rate variability
• How increase vagus nerve health?
  • Breath work
  • Gratitude
  • Chanting
  • Humming
• Relaxator
  • Book: The Power of Your Breath by Anders Olson
• Question: Is there correlation between singing and fat loss?
• Question: How do you address a consistently low LF?

-Brain Health...46:58

• Things like nootropics, psilocybin, etc. can decrease your sensitivity to dopamine and serotonin
  • Constant stimulation is like robbing Peter to pay Paul
  • A dependence on "smart drugs" is harmful in the long run
• Question: What "brain hacks" exist to help in a hyper-stressful environment like living in a big city?
  • Proper breath work
  • Brain FM
  • David Delight Mind Alive

-Hormone Health...53:30

• FOMO (fear of missing out) can cause you to overtrain and hormonally deplete yourself
• Equip yourself with the ability to make your body better with the absence of food or exercise
  • Spirituality
  • Gratitude
  • Meditation
  • Breath work
  • Time with family
• A "cheat day" becomes a "cheat month"
• Christian Gratitude Journal
• Question: What did you do to repair your thyroid?

-Stress and Inflammation...1:02:35

• Breath work (already mentioned)
• Vegetable oils are deleterious; ingest with caution
• Oils with high heat lose their efficacy
• Question: What do you think of deuterium content in foods and waters?
  • Cignature Health deuterium level test

-Immunity and Cancer...1:08:51

• Be aware of lymphatic flow