There's a Venn diagram on longevity. I was thinking about this this morning, and
it goes into, of all the prevailing characteristics that we see in all of these different blue
zones, what are the ones that overlap, that make people live a long time, that are consistent
from culture to culture? We see a high intake of wild plants and legumes. And with the 18,000 different food groups
that we've been able to consume each night at the wonderful buffet dinners, I'm pretty
sure we have that covered. I'm not quite positive because there were
about 18 different unidentified salads, but I believe wild plants and legumes are covered. Another one is low-level physical activity
all day long. Based on my ring telling me I took about 36,000
steps last night, I think I also have that one covered, too, although I'm feeling a little
worse for the wear because of that. But we're all getting our physical activity
and our low-level physical activity. Absence of smoking is another, and that's
another thing that I see right here at A-Fest. Not a lot of folks smoking cigarettes. There are plenty of other things going around
it seems but absence of smoking, asterisk. And then, finally... Yeah, trust me, I'm feeling it. Family, love, life, relationships, and I think
we've definitely got that covered. This is my first A-Fest, and I have to say
I feel like I'm in the presence of family all day long while I'm here. So, this is amazing. So those five things, five things: wild plant
intake, legume intake, not a lot of smoking, low-level physical activity, and family. We've got those down. We're going to dive into a whole bunch of
more stuff right now, though. So, a quick thing about me. By the way, I should mention if I'm going
too fast, everything I talk about is over at bengreenfieldfitness.com/A-Fest18. The slides, the notes, more articles, more
podcasts, a lot of ways for you guys to take a deep dive. So it's A-Fest18. How did I get into this? I used to be a bodybuilder, 215% and 3% body
fat. And this was my foray into trying to figure
out how to get the most out of the human body and brain, being able to pose on stage, and
I felt absolutely horrible. You're crapping out a straw, and you have
no sex drive, and you're a big slab of meat that lays on the couch. But that was my foray into physical culture
was bodybuilding. And then I progressed to the next healthiest
sport on the face of the planet, running around in the trees with my spandex on and ultra-endurance
events. And that's actually what I do now. I'm a professional obstacle course racer in
addition to sitting at home and writing posts about how to turn your butt on. I live alone with my wife who makes strange
things in the kitchen and sits around on her butt all day taking care of our two twin boys
over there. No, I'm just kidding. She actually works. She works pretty hard. And this is what I do. I spend a lot of time trying to figure out
how to combine ancestral science, wandering around the forest, finding the berries, and
the herbs, and the ancestor wisdom that informs us about longevity. And I combine that with a little dose of bio
hacking, meaning I'm completely open to the idea of better living through science, sticking
laser lights up your nose and wearing strange caps and doing a lot of things that I'll teach
you about today so that you get that ultimate marriage of ancestral wisdom and modern science
to enhance longevity. So we're going to dig into some of the things
that I've found lately to be the most exciting because I talk about a lot of stuff in my
podcast. Who here listens to my podcast? So, some of you have heard me talk about longevity
and a lot of these tactics and bio hacks before, but I never liked to get up and talk about
a lot of stuff you could just go find in podcasts elsewhere. I want to talk about some of the things I'm
doing right now. Books I've read, techniques I'm using, new
things that are really moving the dial for me so that I give you good, fresh content
that you can then take and implement. And, again, we'll have a big Q&A at the breakout
session afterward to take a deeper dive into this stuff. What do I do now? I'm the CEO of a company called Keon, where
I take all of the formulations, and supplements, and knowledge that I learn in this longevity,
health, and performance sector, and I use that to create formulations, create supplements. We've just launched two of the most popular
drugs in the world. Coffee and a chocolate bar comes out this
week. So I figured if nothing, if I have coffee
and chocolate, I'll be able to survive the rest of my life, giving the world's population
their drug of choice. That's what I used to look like by the way
before I started doing all this stuff. No, actually, seriously, I test my telomere
length. I test my telomere length, which is a measurement
of the average length of the telomeres that cap the DNA, in this case, in your white blood
cells. And when I first started doing a lot of this
stuff when I was 34, I tested my biological age. So I had a chronological age of 34, my biological
age when I tested via telomeres was 37. And then I tested again when I was 35, and
my biological age had dropped to 36. My last test, and, again, this was implemented
in a lot of the stuff I'm going to show you, at 36 years old, I had a biological age of
20. That was my goal to get to by the time I was
40 years old. So I'm ahead of the curve, but the idea that
you can be at a chronological age but look, feel, and perform as though you're at a much
younger biological age is something we can attain and something we can test with telomere
length. I'm going to teach you guys some of the things
that I did to do this over the past few years. So we'll split this into three sections: how
to optimize your mind, how to optimize your body, and how to optimize your spirit. I'm going to go over some of my most potent
tips for each of these body, mind, and spirit as we go. So we're going to start with mind, this concept
of balancing your neurotransmitters. Dopamine, serotonin, an inhibitory neurotransmitter
that helps you sleep called gamma-Aminobutyric acid, and acetylcholine. Those are some of your most important neurotransmitters. And there are certain things that you can
do to keep these in balance. Who likes coffee or drinks coffee? All right, a lot of it. Big cup of coffee every morning. Who knows one of the best ways that you can
balance your neurotransmitters and keep coffee from gradually depleting some of those excitatory
neurotransmitters and keeping you from doing things like sleeping, napping, relaxing, or
avoiding that post-cup-of-coffee crash? What's something you could add to coffee? Okay, heard a lot of chemicals get thrown
out there. It's Theanine, T-H-E-A-N-I-N-E. You add about 100 milligrams of that to a
cup of coffee, and it helps to balance your neurotransmitters and keep you from getting
that jitteriness from coffee and also keeps coffee from imbalancing your neurotransmitters. So, 100 milligrams of Theanine. Another ayurvedic herb that acts a little
bit similarly is called Tulsi, T-U-L-S-I. But Theanine is very easy to find on a website
like Amazon. You add 100 milligrams of that to a cup of
coffee. Next is a book by Dr. Ben Lynch. It's called "Dirty Genes." This is one of the best books I've read recently
on how certain people have different genetic factors that can keep you from metabolizing
certain things or that can keep you from responding to certain things such as coffee or alcohol,
anything that you might consume in a beneficial way. So, for example, I found from that book that
my body responds poorly to alcohol, and I know that. I don't drink a lot of alcohol. And there is a certain stack that I found
in that book called Sami [SP] and HomocysteX that helps to stabilize my body's response
to alcohol. He has a quiz online. He's got a book. This is one fantastic read recently for me
for balancing the brain. The other really good one, and there's a free
quiz online for this is by Dr. Eric Braverman. And I'll put the link to his quiz on the website
for this presentation, but he has a neurotransmitter quiz online. It allows you to figure out what your neurotransmitter
dominance is and then you can make your food, and exercise, and lifestyle choices based
on your neurotransmitter dominance. Another excellent book and one that I recommend
as well. So Theanine and the "Dirty Genes" book along
with "The Edge Effect" book are three really good ones for the neurotransmitters. The next one is leaky brain. Your brain has a blood-brain barrier that's
supposed to keep certain toxins, certain chemicals out of your brain. And by keeping that brain or that blood-brain
barrier sound, you're going to increase your ability to be able to operate neurologically. So, one thing is cold showers. It's funny. One of the most popular videos on Youtube
that I have is "How To Take A Cold Shower," which, I think, is hilarious, if people have
to watch a video to figure out how to take a cold shower. But if you want to upgrade it, Ray Cronies,
who worked with the previous speaker here, Wim Hoff, Ray Cronies has a specific hot-cold
contrast shower. I took one this morning as soon as I woke
up. All you do is 20 seconds of cold to 10 seconds
hot 10 times through. It's called a five-minute hot-cold contrast
shower. In working with a lot of his clients, he was
able to not only strip body fat off of them because you get conversion of adipose tissue
in a metabolically active brown fat but it's also fantastic anytime you get exposed, especially
if you can get your head wet or your head cold for your blood-brain barrier integrity. This is another way that you can do things. I don't know if anyone has ever been in one
of these cryotherapy chambers. That's the spiritual warrior or the JP Sears
on Youtube. He has hilarious videos. But the idea behind these cryotherapy chambers
is sound. It decreases your body's temperature, and
you get a lot of the benefits of cold, but you got to make sure your head goes under. Aubrey's tip to me, by the way, when I interviewed
him on my podcast was when you do these cryotherapy chambers, you going to get your head low and
knock on the outside of the chamber, so the person who's attending it thinks or knows
that you're not dead yet. I don't know if that's as good as the strategy
as mine, which is to simply get a cold tub, or a cold bath, or a cold sink full of water
and try to dip your head a few times each week. Getting your head cold is fantastic for the
blood-brain barrier, is something I try to do each day. Some kind of a cold shower or cold contrast. I have a blog post on my website about all
the different ways that you can set up a cold pool. Anything from a $15,000 investment to a really
nice chiller ozonated system in your backyard, to a freezer hack where you can get a $200
to $400 freezer off of Craigslist and make for yourself an ice bath. But this is one of the better things that
you can do for your blood-brain barrier. The next is to breathe. There's a lot of different ways that you can
breathe, but there's a fantastic form of breathing called Buteyko breathing. Who in here is familiar with that, or has
read the book, or studied up on it? The idea here is that, in many cases, even
though something like, say, Wim Hoff style of breathing is fantastic for getting ready
for a workout or for increasing your tolerance to cold, you do wind up breathing off a lot
of carbon dioxide. And, in an ideal scenario based on longevity
studies, you want a slightly higher level of carbon dioxide simultaneous to a high level
of oxygen. Because when you have a lot of carbon dioxide
in your system, it shoves the oxygen into the tissues. This is called the Bohr effect. So, in an ideal scenario, you teach your body
how to both increase carbon dioxide and increase oxygen simultaneously. The form of breathing that teaches you how
to do this is called Buteyko breathing. And the way to figure out if you're getting
good at it is you take a normal exhale and then you just go for as long as you can without
taking a sharp inhale. Now, a good score would be anything about
40 seconds or longer, being able to hold your breath after a passive exhale. That's a good sign that you can tolerate high
levels of CO2 and high levels of oxygen. There are some really good books out there
that teach you how to do this. There's also even a little rebreather device
that you can hang around your neck, and I use this when I go on walks. It simply goes in your mouth. It teaches you how to exhale slowly, retain
a lot of carbon dioxide, then breathe in through your nose and get a lot of oxygen. So maintenance of both carbon dioxide and
oxygen and not trying to breathe off all your CO2 all the time is actually important for
longevity because you stay oxygenated and the oxygen gets into tissue. Another one is a trick that Paul Chek taught
me. I didn't realize based on probably a lot of
my years spent bodybuilding that focused on keeping the abs tight and sucked in how much
I use my abs and my chest when I breathe until he did an analysis. He looked at me, he said, "Ben, you hold your
abs in, you push your chest out, you know, you have that old bodybuilding habit." And so what he taught me was a kite-string
trick that I use at my desk. I tie a kite string around my waist, and I
make sure that I can feel that kite string moving in and out during the day while I breathe. And that is a cue to me to do deep belly breathing
rather than the shallow chest form of breathing that activates barrel receptors in the chest,
activates cortisol, and keeps me from getting as much oxygen as I actually need. So the kite-string trick works really well. There are some different apps and devices
now that will cue your phone via Bluetooth signal when you're slumping, and I'll put
a link to some of those apps on the presentation page. But all you really need is a kite string. The second form of breathing that I really
like is called box breathing. Who in here knows about box breathing? I trained, I did the equivalent of a Hell
Week for civilians with the Navy SEALs in Encinitas, and the most powerful form of breathing
that they taught me when we were getting battered by the Pacific Ocean, and we were getting
buried in the sand and doing these 26 mile night hikes and just getting beat up for a
week was box breathing. Very simple. I do this when I walk through airports. I'll do it before I get on stage to talk to
suppress the heart rate a little bit. It's very simple. It's a four count in, four count hold, four
count out, four count hold. Box breathing. And you can do a five, five, five, a six,
six, six. There's some people really good at breathwork
who will do a 20 in, 20 hold, 20 out, 20 hold. This idea of box breathing, though, is one
of the better stress control strategies that I've used. Next is eating. Next is eating for your mind. Now, if you were to walk up to me, and you
were to offer a big stick full of cotton candy, or perhaps one of those snack packs full of
healthy food that you get at the airport and you turn it over and you look at the label,
and the number one ingredient as you see in most processed and packaged food these days
is canola oil, safflower oil, or sunflower oil, or any other processed vegetable oil,
I would choose the cotton candy hands down. And that's because those types of oils are
worse for your body than sugar. See, I can metabolize sugar. I can drop and do 30 burpees and stabilize
my blood glucose levels, and the body can metabolize sugar very well. Oils, on the other hand, are what comprise
your cell membranes after you eat them. They literally are what make up your body. And if you're making up your body with rancid
high amounts of processed oils, what happens is your cell membrane suffer and your longevity
suffers. One of the best tree to seize on these topics
is a book called "Deep Nutrition" by Dr. Cate Shanahan. It really hammers home this idea that if there's
one thing that you would eliminate from your diet to care for your nervous system, it would
be vegetable oils because those stick around your body far longer than sugar. The next one is organ meat. This is my son holding the heart of one of
his fifth-grade enemies. No, I'm just kidding. That's a cow heart. We eat a lot of organ meats at our house,
liver, heart. We do Brown Trigere and head cheese, which
are mixes of kidney, and heart, and liver. And I realize this is gross for some people
to eat organ meat, so I'll take this down pretty quickly because I see some heads turning. We'll go on to the next one. But the idea is you can get desiccated liver
capsules, you can get these in supplement form if you don't like the idea of eating
organ meats. In my opinion, taking the liver, soaking that
raw milk, dredging it and a little bit of egg and coconut flour and cooking up with
some butter, and some bacon, and onions is actually pretty mouthwatering. But if you're not an organ meat person, then
go for something like a liver capsule. The idea of having organ meat at least once
a week, though, is fantastic for the brain. You get things like B12, and taurine, and
all sorts of vitamins your body wouldn't normally otherwise get large amounts of. Another one is creatine. A lot of people think creatine is like a bro
science molecule for footballers and powerlifters, but your body decreases in its available creatine
content as you age, and creatine is a known nootropic. It's fantastic for the brain. And because you lose a lot of it as you age,
a really good anti-aging strategy is to simply take five grams of creatine per day. No need to load, no need to de-load. You simply take five grams of creatine each
day as a daily supplement, and it's fantastic for the brain. Next is smart drugs and nootropics. I get a lot of questions about these. This is a favorite hack of mine on an airplane. That's a nicotine toothpick sticking out of
a cup of black coffee. It's the old kind of cigarette cup of coffee
writer's trick, but I'll use a nicotine toothpick to achieve that same effect. Just very small microdoses of nicotine. And you can get these toothpicks online. They go perfectly, perfectly with a cup of
black coffee. The other one, I've gotten a lot of questions
about this, I don't know why, in the past two days, is LSD, microdosing with LSD. Now, this is also something that's fantastic
for merging the left and right hemispheres of your brain and enhancing creativity. I finished my first work of fiction about
six months ago. The entire thing was written every Friday
on a microdose of LSD. I'd wake up in the morning. It's fantastic for getting creativity and
analytical thinking going at the same time, which is perfect for fiction, for creative
writing, for copywriting, for anything for which you need to actually produce a lot of
creative content but stay analytical at the same time. About a 10 to 20 microgram dose of LSD. That's actually organic tobacco. That's another way that you can use nicotine
if you wanted to go that method. There's these things called snuses that are
very popular, putting into your lower lip, and that's another way that you can do it. This is the intellects tree, the intellects
tree, and this is found in a smart drug that I like called Qualia Mind. It's kind of a newer nootropic that you'll
find being added as an ingredient to a lot of these herbal blends, but it's a very interesting
one because it enhances memory and comprehension. And, you can get this in a supplement form. So, it's called Celastrus paniculatus, very
interesting one. I'll link to that one as well. I like how it has that doctrine of signatures
going for it, though. It kind of looks like a little brain in the
same way that a walnut, which is also fantastic because of the choline for your brain looks
like a brain. There's a lot of other clues that nature gives
us. Pomegranates being good for your heart, tomatoes
being good for your heart, avocados being good for your ovaries, all sorts of cool things. But that's an interesting one, this intellect
tree. Next is to upgrade your head. I use light for this. There's a few different ways that I use light. I was talking last night to a few people about
sun gazing, and this is how I do it. I don't actually believe in the sun, so I
just put glasses on. I'm stuck indoors a lot of the time writing. So this is actually fantastic for regulating
your circadian rhythm and getting a lot of the benefits of sunlight. It's a greenish blue lightwave spectrum, and
these are glasses that you wear. I wear these for about 25 minutes every morning
while I'm working on my computer, walking around the house, making a cup of coffee,
taking a dump with my giant glasses on. But, basically, this spectrum is fantastic
for enhancing your wakefulness, greenish blue spectrum of light. Another one that I'll use as almost like a
bio hack for exercising the cells, for opening and closing the cells, is called pulsed electromagnetic
field therapy. This is a table that I sit on made by a company
called Pulse Centers, but there are also more portable devices. I've met a lot of nomadic people who travel
a lot here, and there are a couple of devices. There's one called an EarthPulse and one called
a FlexPulse. Now, pulsed electromagnetic field therapy
or PEMF is something that you can put in a different setting for anything you want to
achieve. Like, you set it at three hertz for relaxation
and sleep. You can set it 10 hertz for focus. You can take these things and put them at
100 hertz on a muscle that might be injured. But PEMF is a very good strategy, not only
for using to enhance your mind, to wake up the brain, you can place it into your head
at about 10 hertz but also for anything that you'd want to use full body. So PEMF is another one I've been using a lot
of lately. Another way that I've been kind of focusing
on getting more oxygen to the brain particularly is via combining hypoxic and hyperoxic training. Now, there are devices you can buy like the
one you see there with me on the bicycle is called a LiveO2. It sucks all the air out of the room, concentrates
the oxygen, and then you breathe in pure oxygen. And then with the flip of a switch, you can
flip it to hypoxia or very low levels of oxygen. Then you can simulate this and almost do like
a portable version of this a couple of ways. You can go on sprints, and I'll do this sometimes
where I'll jog or I'll walk from one telephone pole or one marker to another only breathing
through my nose. And then when I get to the next marker I'll
speed up, I'll breathe through my mouth to hyper oxygenate my body, then I'll go back
to nasal breathing. So, I'm maintaining CO2 and oxygen at the
same time, figuring out a way to do hypoxia combined with hyperoxia. You also see me with a training mask on in
that photo on the right, and that's another thing you can use. These are about $70. They restrict a little bit of the oxygen that
you breathe in, and you can pull that mask up and down as you're exercising to give yourself
lots of oxygen or not very much oxygen. Now, another way that you can train your mind
is to train for speed. Your nervous system is very dependent on how
quickly you can grab motor neurons and make them fire. There's even this CNS tap test. It's a free, pretty inexpensive app that you
can put on your phone that calculates how quickly you tap on your phone with your thumbs
in one minute. And, you can actually track your nervous system
by doing that simple test. It's one of my favorite tests. You just sit there and do a quick test each
day to see how fast I can tap for 60 seconds each side. Another way that you can keep your finger
on the pulse of your nervous system is via heart rate variability training. How many of you in here have heard of HRV
training? So, this is a very good way to test. Each morning I wear a ring that tells me what
my HRV is each morning. There are also apps out there that will tell
you what's called your low frequency versus your high-frequency score. Your low frequency is a measurement of your
sympathetic nervous system. Your high frequency is a measurement of your
parasympathetic nervous system. This is a screenshot of one called the NatureBeat
app. And in that app, I can see, hey, if my high-frequency
nervous system is very beat-up for this day, that's an indicator that my parasympathetic
nervous system is exhausted, so I should avoid any longterm aerobic endurance training for
today. Or if the low-frequency system is very beat-up,
I can avoid any high-intensity kettlebell swinging or intense weightlifting for the
day. So it's a very good way to, again, track your
nervous system and know how to train it and know when it's ready to train. Another thing that you can do, and I realize
this stands in stark contrast what you learned yesterday about 10X is that sometimes you
want to train your muscles how to move quickly, how to move explosively, and how to generate
a high amount of force in a short period of time because it turns out that these explosive
fast twitch fibers are actually quite good for longevity. Now, this doesn't mean that you shouldn't
do 10X training. It means that if you're going to do that,
you should enhance that with some kind of sport like basketball or tennis that you play
to train for explosiveness, or you should have a separate bodyweight workout that you
do where you're simply moving quickly and explosively so you're kind of getting the
best of both worlds. All the advantages of the super slow training
along with the explosive, fast training. The next is deep sleep, which is fantastic
for the mind. A few of the things that I found to really
enhance deep sleep, which, when I measure it, I like to be greater than about 10%. And a lot of people who I look at when I see
their data from a Fitbit, or a Jawbone, or any other sleep tracker is that the deep sleep
is very low, which means you're sleeping but you're not repairing, and you're not recovering,
and you're not consolidating memory. Exposure to red light at night is one very
good way to enhance deep sleep. So what I've done is I've changed up all the
light bulbs in my bedroom and in my office when I'm working at night to be red light
only, red light only. No artificial light, very small amounts of
blue light. The next would be this particular plant right
here. A lot of people will smoke weed or use marijuana
before bed to get to sleep. Believe it or not, that actually decreases
the amount of deep sleep that you can get. It allows you to go to sleep pretty quickly
if you need to, but the molecule, CBD, which is an isolate, which is a non-psychoactive
component of marijuana that you can often procure far more legally in many places than
THC or marijuana can actually enhance deep sleep. So when it comes to hemp, it depends on what
derivative that you use of it, but CBD would be the way to go if you're gonna use something
like that for sleep, particularly for deep sleep. And then there's a great book called "What
Makes Olga Run." And, in this book, which is a fantastic treatise
on how this 95-year-old track star actually lived her life, she talks about how she keeps
an old empty bottle of wine next to her bedside at night. And what she does is she'll actually wake
up, and knead, and roll over any sore muscles with this bottle of wine. Now, that that's risky because it could shatter
when you're half awake half asleep trying to move your shoulder over a bottle of wine,
but foam rollers, lacrosse balls, any of these deep tissue devices... I've actually started doing just a little
bit of foam rolling, a little bit of deep tissue work before bed at night, almost like
a self-inflicted deep tissue massage, and it enhanced my deep sleep cycles simply by
finding a few muscles and rolling over them with a foam roller. Now, I keep a little foam roller next to my
bedstand in one of these little lacrosse balls so I can dig into just a few tight spots because
your fascia covers your whole body. And when you can release that just a little
bit before bed, it actually enhances relaxation. Cool tip that I picked up from that book,
and it's a good book to read anyways. Next is your body. You've learned a lot of tips about optimizing
your mind, let's jump into the body. The first is to become a fat burning machine. We know that adipose tissue releases inflammatory
cytokines, and those can definitely get in the way of longevity. As a matter of fact, controlling inflammation
and controlling what's called glycaemic variability, or how many blood glucose fluctuations that
you get during the day, are probably two of the most important things that you can do
to enhance longevity. So for the fat burning machine piece, very
simple. I'm going to give you my 1-2-3 method for
losing fat very, very quickly. And I do this every single day. You get up in the morning and you're in a
fasted state, preferably you fasted for 12 to 16 hours. Twelve to 16 hours is kind of the magic window
to go without eating each day. Next, when you're in that fasted state, you
do anywhere from about 20 to 30 minutes of any type of aerobic exercise, not cortisol,
stress-producing exercise, something very easy. Walk in the sunshine, easy swim, easy yoga
session, you name it. So you're in a fasted state, you're tapping
into your own adipose tissue by doing something aerobic in that fasted state. And then you finish with two to five minutes
of cold exposure, two to five minutes of cold exposure. So you're fasted, you wake up, aerobic exercise,
and you finish with cold. And for a bonus on that, if you can have a
little bit of caffeine to enhance your fatty acid utilization, coffee or green tea, it
will blow up that effect even more. I discovered this when I was training for
Iron Man, and I had to stay very lean, very thin, so I started into this morning protocol
every day. I began to implement it with my clients, and
it works like gangbusters, especially if you're trying to lose weight or tap into your own
adipose tissue. The next is to own a routine. I've had a chance to hang out with a lot of
really fit older people. A guy from Finland named Vesey, a Don Wildman,
the owner of Bally's Fitness working out of his basement here in Malibu, Mark Sesan, the
sexy beast from Malibu, Laird Hamilton, a big wave surfer, Paul Chek. And one of the things that I've found with
a lot of these guys is that consistency trumps variety. Consistency trumps variety. And hanging out with a lot of these fit older
people what I found, and this is, for example, this is Paul Chek's backyard where he stacks
rocks each morning. That's his workout, is he stacks rocks each
morning. Laird Hamilton does breathwork and a hot shower
each morning. Don Wildman has this one-and-a-half-hour circuit
training routine that he does three days of the week. Mark Sesan paddleboards and plays ultimate
frisbee each week, but these are some of the same things they do every single week. It allows them to maintain fitness without
actually getting injured, without throwing too many things at their body. I used to think that the best workout, and
I've said this from stage before, is whatever workout you're not doing at the moment, so
you're always moving on to something new that confuses your body. But as I've gotten older and I've observed
some of these older people who are very fit, they're doing the same things over and over
again. That's the beauty of something like the 10X
workout that you learned about yesterday is it's the same reliable thing, whether you're
sleep deprived, or whether you're demotivated to train, or whether you're at risk for injury. It doesn't matter. It's the same thing, and your body gets used
to that, and there can be some benefit to that. You don't get fit quite as quickly when you're
not changing up all your exercises in your workouts, but by staying consistent and having
a tried and true routine. I'm I supposed to wave at the camera as it
goes by? Yeah. Hi? All right. It allows you to actually maintain your fitness
year-round. That's something interesting that I picked
up from these guys, that some kind of routine trumps novelty. Next for the body. The frequency of bowel movement has actually
been associated with mortality, and there's probably some amount of toxin reabsorption
and some scientific reason for this in terms of getting stuff out of your gut. But make sure that you poop like a baby. Make sure that you poop like a baby. I'll give you a few of my tips that I'm using
right now. First of all, every single Wednesday... Hey, wait, we're all grown-ups here, right? I do a coffee enema. Coffee enema is fantastic for peristalsis,
for bile production, for your liver, for your gallbladder. Every single week, I do one, and it keeps
me going like clockwork. But it's fantastic for detoxification all
year-round. Get a stainless steel enema bucket. Whenever I'm home every Wednesday, that's
where I'm at on Wednesdays. Lying on the bathroom floor doing my coffee
enema. If you travel a lot...by the way, there's
a suppository called a Glytamin that you can use to achieve a very similar effect. G-L-Y-T-A-M-I-N. So coffee enemas, that's one thing. The next is deep tissue psoas work. Again, I didn't realize how tight a lot of
these muscles that in many cases a massage therapist won't work on until I started to
do deep tissue work on my psoas. It feels like someone's sticking a knife into
your abs, but a lot of people have gut issues. And it's not because their gut's broken and
they're following the wrong diet, it's because they have musculoskeletal issues and a very
tight psoas or Iliacus. So, in that picture, I'm using a device called
a PSO, a P-S-O to do deep tissue work on my psoas. The next is some form of vibration or peristalsis. So, for example, one thing that'll do when
I wake up in the morning is I'll just do a very simple Qigong shaking for about two minutes. I'd have you guys stand up and do it, but
we're on a time crunch today. Qigong shaking, another one you'll see me
using in this picture is a MyoBuddy. It's a vibrating massage tool that I use to
massage my whole body every few days at home, but I make sure that I hit my abs too. Because, again, a lot of times a massage therapist
is uncomfortable working on the area where all of your organs are, but you can do self-inflicted
tissue work on your abdominals by working your psoas and by using some kind of vibration
or massage combined with, as you saw, use of a squatty potty or a squatting position. You can actually move stuff through you far
more efficiently. So, those are a few of my secrets for pooping
like a baby. Next is systematize your fitness blueprint. Now, I could talk for the entire time about
how to look good naked and live a long time in a blog post that I wrote on that. We're turning the whole thing into a Mindvalley
quest this year. Go read the blog post. I'll link to it on the notes for this particular
presentation, but we've systematized everything from mitochondrial density to super slow training,
to VO2 Max, to all the different elements of fitness that confer longevity. That blog post, if you're self-educated and
you know a little bit about fitness, will give you everything you need to kind of launch
into it. But the quest we're launching later this year
is going to really fill you in on the perfect workout for that. Next is to not worry so much about diets. Not to worry so much about diets. This is my son with a whole bunch of donuts
that he baked. Now, there are certain people in the world
who, based on their bacterial ratio, what's called their pharmacide[SP]-to-bacterial ratio
in their gut will respond without a very high blood glucose response to donuts, or in the
case of the studies they've done in Israel, bananas, cookies, and then other people's
blood glucose will go through the roof. And this is because there's a lot of genetic
variety when it comes to the way you process sugars, the way you process fats, the way
you processed proteins, so the idea is that you want to figure out what diet actually
works best for you. One of the best ways to start into that is
to do something like I already explained, go read a book like "Dirty Genes." Get a genetic analysis and begin to dig into
what your ancestors ate and also into what genes you actually possess that will affect
everything from how quickly you metabolize caffeine to how much of an inflammatory response
you would have to something like a ketotic-based diet. So there's a lot of testing that you can do,
but it's not my opinion that everyone should follow a certain diet because we live in a
day and age where you can test and you can figure out what diet is worse or better for
you. Like I mentioned, controlling blood glucose
fluctuations is, in my opinion, one of the most important things that you can do to confer
longevity. There's a host of different ways that you
can do it. One is the consumption of bitters or digestifs
before a meal. They've got a fantastic digestive liquor here
in Italy called Ebo Leibow. At home, I'll mix mint, and ginger, and black
pepper, and a variety of different herbs and spices and put in a copper mug with a little
bit of ice and tequila and make myself a Moscow Mule, anything that enhances what's called
your first-phase-insulin response. Lemon, ginger, anything like this that would
be considered a bitter or a digestif, when consumed before a meal, lowers your blood
glucose response to that meal. That's bitter melon extract. That's one that's used in Okinawa, Japan,
for example. You can get that in supplement form taken
prior to a meal. It lowers your blood glucose after you eat. Ceylon cinnamon is another one. Two teaspoons of Ceylon cinnamon a day. Berberine is also common. You'll find this as a blood sugar stabilizer
in a lot of supplements. A shot of apple cider vinegar prior to a meal. This is another way that you can decrease
your blood glucose response to a meal or stabilize your glucose during the day. Putting a little bit of apple cider vinegar
into the beverages that you drink. Chewing your food 25 to 40 times per bite
is a really good way to enhance your blood glucose response to a meal. So paying attention to chewing, mindful eating,
fantastic strategy for glycemic response. Any type of explosive exercise, and they've
shown that it can be as little as 30 seconds, dropping and doing 10 burpees before a meal
or doing my little rural world slip off to the bathroom and do a few air squats in the
bathroom when I'm eating a lot of food at a restaurant. Anything quick and explosive like that will
enhance your blood glucose response to a meal. Now, in terms of walking, walking is also
fantastic for enhancing your glucose response to a meal, but they found that the best time
to do it is for about an hour after you've eaten. For about an hour after you've eaten is the
best way to get a walk in. And it doesn't matter...I don't mean walk
for an hour, I mean within the hour after you've eaten, taking a stroll, like, a postprandial
stroll. Ten, 15, 20 minutes, that's fantastic. Just something explosive before, something
easy and aerobic afterward. The last one here is just a picture of a whole
bunch of carbohydrates. I barely any carbohydrates all day long unless
I'm at a fantastic buffet-infused resort like this where you have no choice. But in a normal situation, 9 times out of
10, I'm all fats, I'm all vegetables, moderate amounts of protein all day long. Then at the very end of the day, I have my
carbohydrates to top off the energy stores for the next day's physical activity. Recover like Wolverine. Using better living through science, there
are a lot of different ways that you can recover more quickly. Peptides are one. There are peptides called BPC 157 and TB 500. In the states right now, you can just order
these off of like veterinary websites or chemical websites, and you can actually inject these
around the skin to enhance your joints' ability to heal. Now, another one is neural therapy. This is a very interesting form of injections
that I underwent at a naturopathic clinic in Idaho, but they inject Procaine and Vitamin
B12 in different nerves and it really enhances the body's ability to be able to heal. So this is another very cool tactic, and I'll
put a link to a big podcast that I did on this on the notes page. I'm also famous, of course, for being the
person who had a perfectly healthy penis that I injected with stem cells to try and make
it bigger. This was the story that they told on Gizmodo. Not true. I did not have a small dick. There are other reasons that I went through
this procedure. But nonetheless, stem cells...there's a man
here. Harry, did you give a talk yet? Harry Adelson recently did a full body stem
cell make-over on me. I'm going to keep that one under wraps. Harry's going to be able to tell you a little
bit more about it, I'm sure when he talks, but this was a combination of a new cutting-edge
molecule called an exosome combined with stem cells. I did it a few weeks ago and had every single
joint injected with stem cells. And this is the type of thing that you can
do now to increase the number of stem cells you have available to you and decrease your
propensity for aging due to a loss of stem cells. The next one is to fortify your immune system. Few ways that I do this. I eat baby goats. Don't be scared, I don't eat baby goats. However, I do use colostrum. I used colostrum a lot of times during the
year to enhance my immune system and enhance the amount of growth factors I have available
to me. That one's fantastic. Colostrum is a very good supplement to take,
especially if you have a stressed gut, or if you need a little pick me up when it comes
to your immune system. Another one are these Myers' Cocktails IVs. Rather than taking a multivitamin, getting
multivitamins into your bloodstream if you haven't done these before is a very, very
good way to enhance longevity and to get your body chock full of a lot of nutrients that
it may have trouble absorbing anyway. So I do one of these each week, a Myers' Cocktail
IV. And, again, we can go deep dive into a lot
of this stuff during the Q&A session that we do at the breakout session. The next thing that you really want to focus
on for the immune system is low-level physical activity, bouncing, vibrating, moving all
day long. I actually keep a mini trampoline in my office
now. And at certain points during the day when
I take a break, I'll bounce up and down on that. It's a very kind of low-level physical activity
you can do without a lot of impact. Fantastic for the lymph fluid. So that's another strategy that I use, and
it's related to this idea of hacking your environment. So, for example, to enhance the left and right
hemisphere activity in the brain, you can get these balanced devices. I have one called a FluidStance. And you can stand on these when you're working
during the day, and it actually challenges your balance just a little bit as you're standing
and typing. And it's a great way to hack your environment
and to keep your brain turned on during the day. Another one is to move and still be able to
work. I use a software on my computer called Dragon
Dictate. And this one is fantastic for allowing you
to record and to get accurate transcription of what you're saying while you're still able
to move and do things like balance or walk on a treadmill while you're doing your work
during the day. The next one is a special stretch that a guy
named Dr. David Beck, the inventor of the Bosu Ball taught me. It's called the Coil. I do this on airplanes. I do it when I'm working. It's one of the best full body stretches you
can do. You put one leg back behind you like this,
you bend the other one and you reach over your head like this. I'll put a full video on the show notes page
for this talk. But, basically, this coil exercise is one
that I have been doing a lot of. Again, I'm trying to show you guys some of
the newer things that I've discovered of late, fantastic exercise for kind of keeping the
body fully stretched throughout the day. The next is to care for your skin and your
symmetry. A few things that I do for anti-aging and
longevity for my skin is number one, a weekly clay mask. I actually do this, yes, on the same day that
I do the coffee enema. I do a clay mask, and I do my enema, then
I get up and I wash the clay mask off. Yes. For those of you who are wondering how I pull
all this off, I multitask. So a clay mask, really, really good method
for enhancing the skin. Another one is golf ball rolling. Your feet affect everything from the space
in your chest where your lungs reside to your posture, your symmetry, the health of your
hips and your knees. So, I keep a golf ball right on my desk, and
every once in a while during the day, I'll roll one foot and then roll the other foot
so that my feet are giving me a good stable platform and I'm maintaining the strength
of my feet during the day. So the golf ball trick is a really, really
good one for body symmetry and the health of the entire system. Another one is collagen. Adequate collagen consumption is something
that a lot of people don't get enough of, kind of, like creatine. So getting 20 to 40 grams of collagen, whether
from a supplement form or from a bone broth form, like, a cup of bone broth has about
8 to 10 grams of collagen in it, for example, really, really good way to enhance the health
of your skin, your bones, your joints, everything. So collagen, taking about 20 to 40 grams of
collagen per day, that's a great supplement. I've got a lot of slides that I wanted to
go into on optimizing your spirit, but I'm just going to fly through these and give you
guys a few things to think about, and then we'll really dive into this stuff during the
breakout session. This is why I requested a breakout session
because I knew I had a lot of stuff to go over with you all. Optimizing your spirit. If you haven't read the book, "The Biology
of Belief," which goes into how different frequencies, different emotions can actually
affect different cells and affect your actual genetic expression. Read the book and get to know the idea about
different frequencies eliciting different emotions and different genetic responses. "The Biology of Belief." The next is gratitude. I do a gratitude practice every single morning. I write down one thing I'm grateful for, one
truth that I discovered, and one person that I can help, or pray for, or serve that day. Daily gratitude practice, fantastic way to
enhance the health of your spirit along with your body and your mind. Sound healing. This is a guy named Porangui, who does sound
healing sessions in Sedona using sound to enhance, not just your health but also things
like your sleep. This is a love tuner. I've seen a few people around here wearing
the love tuner, which you can blow on. It creates a 520-hertz frequency that can
actually enhance your ability to express the emotion of love. Another one is wholetones music. There's a guy named Michael Tyrrell who creates
these CDs that are chocked full of beats that can actually heal your body with sound and
elicit certain emotions and certain mood states depending on the sounds that you choose. These are a couple of apps that I use on my
phone. One is called Brain.fm, which is basically
like an artificial intelligence algorithm that you can use for focus, for meditation,
for sleep. Another one is called SleepStream, which is
like a DJ for sleep. You can play different binaural beats, different
white noises, different background noises, but it's fantastic to use not only for sleep,
for focus, for naps, creativity, really good one-two combo. The next is love. We know about love, family, relationships,
as I mentioned earlier, being fantastic for longevity, going out of your way to surround
yourself with people. This is me when I was nine years old, and
I was a complete introvert. All I wanted to do was sit around and read
books. I was homeschooled K through 12. I did not like to be on stage. I did not like to be in front of people. I did not like to disco dance with my shirt
off. I was a complete, complete introvert. A few books that really helped me out, one
was "Never Eat Alone." One was the book, "Quiet: The Power of Introverts"
by Susan Cain. And then, finally, Dan Buettner gets into
the importance of being with people, socializing, not being a social isolate, not being lonely
all the time, surrounding yourself with family, love, life, and relationships. Incredibly important for longevity. And those are a few books that really helped
me. And, of course, I had to put a picture of
A-Fest on here because I know that we're really good here, as I've discovered firsthand, at
building a family around us and being in a lot of social relationship type of situations. The next one is to experience sex. Because I'm on a time crunch, all I'm going
to do is recommend that if you're able to get your hands on via Amazon or whatever,
the January 2018 edition of Men's Health Magazine where I was sent on a three month quest to
look into everything that a man could do to enhance his sexual performance. Read that magazine because I take a deep dive
into both the spirituality of sex and also a whole bunch of different bio hacks for men
and women to enhance sexual performance. I talked about creating a routine, so I won't
kick that horse to death. That's just me doing a bit of the foam rolling
that I do every single morning as a part of my routine. But I wanna finish with this, the number one
thing that you can do to not just live a long time but to look good naked and to be happy
forever, to keep yourself motivated, to keep yourself happy, to keep yourself connected... That's me and that's the tattoo on my shoulder. This tattoo is the Japanese Kanji symbol for
qi, life force, energy, Chakra, prana, spirit. Many of us are very, very focused, as I was
for a very long time, on all these bio hacks to optimize the body and optimize the brain,
but we've got this dry, shriveled up soul and spirit inside of us. And the number one thing that I've found that
has really helped me tap into true happiness and true longevity is to care for the one
single part of me that I believe is going to be around for the rest of my life for all
of eternity. You can take away from the supermodel, their
good looks, or, you know, the CEO who makes a lot of money, all of their finances, or
the most successful person in the world can be stripped of all their successes. There's a verse in the Bible called, "What
does it profit of man if he gains the whole world and yet loses his own soul?" So the idea here is that you want to care
for your soul. You want to care for your spirit and not just
get so caught up with the bio hacks, and the six-pack abs, and the optimization of your
neurotransmitters that you forget to care about your happiness, and your purpose, and
true meaning in life. And one of the best ways that I've found to
do that is by simply being quiet for a couple of minutes. You can try this now. You can close your eyes, just block off all
these external stimuli just for a moment. Close your eyes and connect with your purpose. Connect with your soul. And if you don't know what your purpose is,
if you're still seeking that out, if you can't write down or see in your mind a sentence
that dictates your purpose, the unique reason that you were brought to this world, the reason
that you've been blessed with a soul, what it is that you were called here to achieve,
then finding that purpose is one of the best things that you can do for your longevity
and for your happiness. Mine is to empower people to live a more adventurous,
joyful, and fulfilling life. My purpose in life is to empower people to
live a more adventurous, and joyful, and fulfilling life. And by knowing that purpose, I can wake up
each morning, feed my soul with that and go off into the world enabling other people to
tap into their adventurous, joyful, and fulfilling life. So knowing your purpose, knowing your purpose
is what feeds your soul. So if you aren't able to write your purpose
down, I would challenge you at some point today, go to a quiet place and begin to think
about why it is that you're here, who it is that you can help here, the unique talents
and the unique gifts that you bring to the world. Because if you don't do anything else, the
coffee enemas, the photobiomodulation, microdosing, anything else, finding your purpose in life
and then loving others with that purpose is one of the most powerful things that you can
do for your longevity and for your happiness. So, thank you all for listening. Thank you. Thank you for feeding through the fire hose.
