The Joe Rogan Experience – Ben Greenfield – Podcast Notes

joe rogan ketogenic diet

The Joe Rogan Experience – Ben Greenfield

Key Takeaways

  • The carnivore diet is really like an elimination diet – so perhaps the benefits people experience, are the result of eliminating much of which causes them issues, and aren’t solely from eating meat
  • Marijuana seems to lower testosterone temporarily
  • Tetrahydrocannabinol (THC), the main psychoactive ingredient in marijuana, seems to act on a lot of mTOR pathways in the body, and inhibits them
  • “The skin is a mouth” – it readily absorbs what you put on it
  • Get a 23andMe DNA test – it will give you a TON of useful information
  • Lectins can cause certain people to have inflammatory responses to vegetables
  • Things like coffee, rosemary, and thyme, when rubbed on meat, decrease the carcinogenic aspects of the burnt/charred areas
  • Try natural/man-made remedies before trying supplements
  • We actually have photoreceptors on our skin (this is why you should still make the room you’re sleeping in fully dark, even if you’re wearing a sleep mask)
  • To reset your internal clock when traveling – Use light, food, and movement
  • Ben says CBD can enhance the amount of time you spend in deep sleep
  • THC decreases sleep latency (how long it takes you to fall asleep) -but it reduces the amount of time you spend in deep sleep
  • Glympthatic system activity is increased when we sleep on our s > At the beginning of the podcast, Joe was drinking a Caveman Cold Brew Nitro Coffee
    • Later in the episode, both Joe and Ben have some Black Rifle Coffee made with a french press
  • Joe is a huge fan of the Traeger Prime Rib Rub
  • Lots of talk about ApoE4 – to discover your ApoE phenotype, test your DNA with 23andMe
  • Both Ben and his k >
  • Metformin is a drug that helps lower blood glucose levels by improving the way the body handles insulin
  • Joe and Dr. David Sinclair talked about it a bit in these Podcast Notes
    • Joe is thinking about taking it
  • Ben says there are a few negative side effects:
    • Lactic acidosis
    • It inhibits the electron transport chain in mitochondria – essentially this down regulates metabolism
    • It can result in vitamin b12 deficiencies
  • “Metformin and rapamycin for different reasons, are two compounds I don’t think I would ever take”
    • Instead of metformin, there are a variety of natural compounds which reduce blood glucose and improve insulin sensitivity
      • Berberine
      • Curcumin
      • Apple cider vinegar
      • Salon cinnamon
      • Bitter melon extract

Go Natural First

  • Use the above to lower blood glucose levels, instead of jumping on metformin
  • Get real sun instead of supplementing with vitamin D when you can
  • Walk barefoot in the grass before buying some sort of pulsed electromagnetic field mat

What does earthing and grounding do?

  • This expands off the above point – Walk barefoot in the grass before buying some sort ofpulsed electromagnetic field mat
  • Research shows it reduces inflammation and improves joint pain
  • The earth natural emits electromagnetic frequencies (between 3-100 Hz)
    • For reference, Ben says your cell phone emits about 1,000,000 Hz
  • “It’s like exercise for your cells”
  • “It takes the same frequencies you’d get from the earth, and just magnifies them”

Continuous Glucose Monitors

  • Ben wears one – a Dexcom G6
    • He plans to wear it for about a year to learn about how various foods, and his workouts, affect his blood sugar levels
  • What has he learned so far?
    • His blood glucose spikes in the morning from black coffee
      • Ben says coffee causes your liver to engage in glycogenolysis (the releasing of glucose into the blood stream)
    • Green beans caused his blood sugar to rise more than they should
      • Ben got a food allergy test through a company called Cyrex Labs
        • It needs to be ordered through a physician
      • (He discovered he was semi-allergic to green beans) – hence his abnormal blood sugar response from eating them

A Great Quote

  • “To me, I want the marriage of performance and longevity. I don’t want to live a long time if I can’t kick ass.”

Standing Desks and Ergonomics

  • Ben uses a standing desk
    • (I do too! I own a Varidesk. It’s without a doubt my favorite purchase of the last few years. Check ’em out.)
    • He keeps astool (a Mogo Upright)nearby, so he can sit/lean on it if need be
    • Ben also keeps abalance boardnearby that he occasionally stands on
  • A great book which might help you change your mind about getting a standing desk – Deskbound: Standing Up to a Sitting World
    • (I highly, highly recommend this book)
  • Ben also uses a TruForm treadmill walking desk
    • He doesn’t do much work while walking on the treadmill, but he’ll often record podcasts and take client calls
  • All day long Ben is changing positions
    • Sitting
    • Standing
    • Leaning on stool
    • Standing on the balance board
  • Joe hasCapisco chairsin the studio – this is what he sits on when recording podcasts
    • Joe also has a few saddle chairs – he used to use them before buying the Capisco chairs for the studio
  • Someone sent Joe a Focal stool

Circadian Biology

  • Zeitgebers are cues that regulate your circadian rhythm
  • So when traveling, here’s how you can help reset your internal clock
    • Use Light
      • This is a huge one for Ben
      • He has theselight emitting ear-buds (the Valkee Human Charger)
        • Aubrey Marcus talked about them in these Podcast Notes
        • Why do these work? – We have photoreceptors in our ears
          • We actually have photoreceptors on our skin as well (this is why you should still make the room you’re sleeping in fully dark, even if you’re wearing a sleep mask)
      • Ben also uses the V-Light at home
      • And lastly, he uses these ReTimer Light Therapy Glasses– these shine in the eyes
    • Food
      • “You want to wait to eat until it’s actually meal time in whatever area of the world that you’re traveling to”
    • Movement
      • This is one of the best things you can do to reset your internal clock – Joe agrees
        • “A rigorous workout makes all the difference in the world in terms of how I actually feel, when traveling”
  • Joe’s routine:
    • Joe tries to intermittent fast 5-6 days a week for 16 hours
    • He hasn’t done any long term fasts
  • Ben’s routine:
    • Every day Ben intermittent fasts for 12-16 hours
    • He does a fasting mimicking diet (FMD) 4x a year
      • For more on a FMD, check out these Podcast Notes
      • Ben only restricts his calories to about 40%
        • During these periods, he makes a stew containing split mung beans and basmati rice called Kitchari (it’s an Indian Ayurvedic cleansing stew)
          • He puts some coconut yogurt on it, and has the stew for breakfast, lunch, and dinner for 5 days straight
    • 1-2x a month, Ben tries to go from Saturday dinner, until Sunday dinner without eating
  • What breaks your fast?
    • The rule – if it has calories, it breaks your fast
      • Coffee doesn’t
      • Butter in your coffee does
      • Green tea doesn’t
  • If Ben works out while fasting, here’s what he takes:
    • TheHMVN ketone ester
    • 10 grams ofbranched-chain amino acids (BCAAs)
      • (Per these Podcast Notes, it looks like amino acids break the fast, as they activate mTOR)
  • Both Joe and Ben likeFour Sigmatic Mushroom Coffee
  • Ben is a fan ofcordyceps mushrooms
    • In these Podcast Notes, Dr. Andrew Weil said they’re very good for increasing energy
    • He also likes Four Sigmatic Cordyceps Mushroom Elixir Mix
  • Joe is a huge fan ofOnnit Shroom TECH
  • Ben’s cognitive enhancement cocktail, which he takes 1-2 times a week, he mixes:
    • 2 packets of Four Sigmatic Lion’s Mane
    • 0.2 grams of psilocybin containing magic mushrooms
    • Anything that increases blood flow (like beet-root extract or Onnit Shroom TECH)
    • “The cognitive pick me up you get from that is profound”

A Book Recommendation

  • Check out the book –Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile
    • It’s about how many guys have abnormally high estrogen levels from their personal care products and household cleaning chemicals
    • Ben talks about how certain compounds in shampoo (parabens, phthalates, phytoestrogens, and other endocrine disruptors) have shown up in urine, shortly after the shampoo is applied
      • That’s why it’s best to use organic shampoos like Dr. Bronner’s
      • Joe is a huge fan of Dr. Carver’s Shave Butter
        • “It’s the most fucking incredible shaving cream of all time”

CBD, THC, and Sleep

  • Ben takes

100 mg of oral CBD before bed every night

  • Here’s a great brand of CBD we at Podcast Notes recommend
  • Many sleep studies involving CBD, utilize 100-900 mg of CBD, but the average serving size on a CBD tincture is

10 mg

  • He’ll often take a tad of melatonin as well
  • Ben says CBD can enhance the amount of time you spend in deep sleep
  • THC, the psychoactive ingredient in marijuana, decreases sleep latency (how long it takes you to fall asleep)
    • But it reduces the amount of time you spend in deep sleep
  • The Glymphatic System

    • This is our brain’s detox system that ramps up during sleep
      • Dr. Rhonda Patrick talked about it in these Podcast Notes
    • Ben says glympthatic system activity is increased when we sleep on our sides

    They Say Sleep on it For a Reason

    • Ben says it works
      • Dr. Matthew Walker talked about the idea of sleeping on a problem in these Podcast Notes
    • Ben has another one – “Walk on it”
      • You make more brain-derived neurotrophic factor (BDNF) when you walk while learning

    Fiction Before Bed

    • Ben loves to read fiction right before bed – his go to is the Harry Potter series at the moment
      • He’s halfway through Goblet of Fire now

    The Best Salt You Can Buy

    • The ideal salt is high in minerals, and low in metals
    • The top of the list – Celtic Salt
    • The Spokane River is very polluted with metals
      • Ben says the allotment of fish that you’re supposed to eat from it, is only about 1 fish/year
    • Ben is staying at the Hilton in LA which has Upgrade Labs in the basement
      • They have a cryotherapy machine and an infrared sauna
      • They also have a Vasper Training System – here’s how it works
        • While using the system, cold water is pumped through these blood pressure type cuffs
        • When you take the cuffs off, there’s an amplification in growth hormone, testosterone, and even stem cell mobilization
    • Photobiomodulation therapy seems to help traumatic brain injuries (TBI)
      • It seems to restore blood flow to the brain, by increasing alpha and gamma brain wave production
      • The therapy delivers a wavelength of light that activates a part of the mitochondria called cytochrome c oxidase, resulting in increased mitochondrial activity and blood flow
    • When Ben got a concussion recently, he did a self-administered infusion of sugar alcohol (he used “mannitol”, but doesn’t remember how much), followed up with stem cells which he had stored at Forever Labs(
      • Ben says that injecting sugar alcohol into the bloodstream makes the blood-brain barrier more permeable, thus allowing the stem cells to more effectively cross into the brain
    • Ben has been using a coffee rub for ribeye steaks
      • He finely grinds the coffee, and mixes it with cayenne pepper, and paprika
      • Joe is a fan of the Traeger Prime Rib Rub
    • Muscle Memory
      • Joe and Ben start talking about a recent Dr. Rhonda Patrick tweet
        • “The cells that help build and maintain muscle fibers that are gained during training persist even when muscle cells shrink due to disuse or start to break down. This allows for more and faster growth when muscles are retrained.”
      • Why does this matter?
        • Ben brings up a good point – if you take steroids to grow muscle, and then stop, in theory… the cells that help build that muscle remain even after you’ve stopped.
        • Because of this, it’s sort of like – “once a steroid user, always a steroid user”

    These notes were edited by RoRoPa Editing Services

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