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.
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
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 Brad Schoenfeld’s research on hypertrophy here
Glute Lab by Bret Contreras
Listen to C is For Cortisol here
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Are you ready to change the conversation around health, fitness, sex, intimacy, longevity, parenting, mindset, and pursuing excellence? Dr. Stephanie Estima is a doctor of chiropractic with a special interest in functional neurology, metabolism, and body composition. Every week, on Better! with Dr. Stephanie podcast, you’ll experience conversations with world-class leaders to distill frameworks, strategies, and tools for living better. Subscribe today on your favorite podcast app!