Biohacker, human body and brain performance coach, speaker, New York Times bestselling author, athlete, and podcaster, Ben Greenfield, gives us the lowdown on fat loss, ways to improve our fat-burning efficiency, and what he does to be a fat-burning machine all day long. 

We talk about inflammation and how to reduce it with diet changes, reducing EMFs, fasting, and even cold exposure. We learn how to think about cardio, the truth about muscle, and why having strong glutes is an indicator of longevity—and Ben shares the optimized daily routine that keeps him on the top of his game. 

As always, I’ve prepared my show notes for this episode that has all my recommendations and references. If you’d like to get access to the show notes, just head over to EXTRA MAGIC.

Episode Overview:

• • 05:11 Intro 
  • 07:50 Learning & Discovery
  • 13:05 Fat Loss 101
  • 15:25 Improving Fat Burning Efficiency
  • 18:15 Ben’s Diet & Fasting Strategy
  • 20:30 Inflammation & (HRV) Heart Rate Variability
  • 23:40 Glycemic Variability (GV)
  • 25:00 Good and Bad Oils
  • 27:30 Non-Native Electromagnetic Fields
  • 29:30 Sugar
  • 32:15 Nut Butters, Nuts, & Inflammation
  • 34:20 Ways to Improve GV
  • 37:25 Cold Exposure & Fasting
  • 40:10 Chronic Cardio & Low-Level Physical Activity
  • 49:50 Debunking Muscle Myths
  • 56:15 How to Build Muscle
  • 57:30 Glutes & Longevity
  • 01:00:30 Sex & Reproductive Youthfulness
  • 01:01:25 Ben’s Daily Habits, Rituals, & Routines

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Read Boundless

Check out Ben’s website here

Read Brad Schoenfeld’s research on hypertrophy here

Glute Lab by Bret Contreras

Listen to C is For Cortisol here