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Podcasts
Podcasts can be listened to on-the-go and at your own convenience, and they cover a wide range of topics, from the latest research findings to practical tips and personal stories. They can be a great supplement to research studies, providing an accessible and relatable way to learn about health and nutrition.
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Lewis Howes is a New York Times best-selling author, 2x All-American athlete, keynote speaker, and entrepreneur. The School of Greatness shares inspiring interviews from the most successful people on the planet—world-renowned leaders in business, entertainment, sports, science, health, and literature—to inspire YOU to unlock your inner greatness and live your best life.
The Aubrey Marcus Podcast is a destination for honest and vulnerable conversations about the deeper questions in life. The show blends humor with gravity and levity with depth, as we explore mindset, psychedelics, holistic health, spirituality, entrepreneurship, and relationship.
For a decade, Dave Asprey, “the father of biohacking,” elevated what you knew about the capabilities of your mind and body across a thousand episodes of Bulletproof Radio. Now, he’s evolving it even further in his plan to upgrade humanity. You’re invited to expand your knowledge, explore your own performance and embrace possibility with The Human Upgrade™.
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Go to BenGreenfieldFitness.com for the incredibly useful shownotes and for ALL episodes in our archives and the handy-dandy phone app, visit BenGreenfieldFitness.com/premium!
Recomended Books
Books provide in-depth information and analysis on a wide range of subjects and can be a valuable resource for gaining a comprehensive understanding of a particular topic. However, it's important to keep in mind that books often feature the opinions and perspectives of a single author or a small group of people. It's always a good idea to verify the information found in books with other sources such as research studies, and consult with experts in the field. With books, you can also have the advantage of being able to refer back to specific information and take notes.
The Energy Paradox
In The Energy Paradox, Dr. Gundry expands upon his previous discussions of gut, microbiome, and mitochondrial health, linking immune malfunction to the mental and physical symptoms of fatigue—including exhaustion, brain fog, depression, anxiety, and low metabolism.
Breath
There is nothing more essential to our health and wellbeing than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it.
Why We Sleep
Sleep is one of the most important aspects of our life, health and longevity and yet it is increasingly neglected in 21st century society, with devastating consequences: every major disease in the developed world - Alzheimer's, cancer, obesity, diabetes - has very strong causal links to deficient sleep.
Four Thousand Weeks
Four Thousand Weeks is an uplifting, engrossing and deeply realistic exploration of the challenge. Rejecting the futile modern obsession with 'getting everything done,' it introduces listeners to tools for constructing a meaningful life by embracing rather than denying their limitations.
Lifespan
In this paradigm-shifting book from acclaimed Harvard Medical School doctor and one of Time magazine’s 100 most influential people on earth, Dr. David Sinclair reveals that everything we think we know about ageing is wrong, and shares the surprising, scientifically proven methods that can help listeners live younger, longer.
Super Human
Dave Asprey suffered countless symptoms of ageing as a young man, which sparked a lifelong burning desire to grow younger with each birthday. For more than 20 years, he has been on a quest to find innovative, science-backed methods to upgrade human biology and redefine the limits of the mind, body, and spirit.
The Swich
Enter autophagy, an ancient mechanism built into our cells that eliminates toxic materials, initiates fat-burning, and protects cells against stress. Best known for being triggered by intermittent fasting, the complex process not only slows down the ageing process but optimises biological function as a whole.
Becoming Supernatural
Becoming Supernatural marries the some of the most profound scientific information with ancient wisdom to show how people like you and me can experience a more mystical life.
Own The Day Own Your Life
From workouts and diet to inbox triage, mindfulness, shower temperature and sex, this groundbreaking manual provides strategies for each element of your day. Drawing on the latest studies and traditional practices from around the world, this book delivers cutting-edge life hacks, nutritional expertise, brain upgrades and fitness regimes.
The Mind Gut Connection
Cutting-edge neuroscience combines with the latest discoveries on the human microbiome to inform this practical guide that proves once and for all the inextricable, biological link between mind and body.
Research Studies
Research studies are a great way to find out information about health and nutrition because they are conducted using careful methods that help make sure the results are accurate and can be applied to many people. Studies also look at how different things affect each other, like how a certain diet can affect weight loss. Additionally, many people are involved in these studies, which makes the results more reliable. Finally, experts in the field review and check the study before it is published, which adds to the credibility of the findings.
Nutrition
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"A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity" by Westman et al. (2003)
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"Dietary Protein and Resistance Exercise" by Phillips et al. (2017)
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"Saturated Fats Compared to Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study" by de Souza et al. (2015)
Fasting
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"Intermittent Fasting and Human Metabolic Health" by Longo and Mattson (2014)
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"Fasting: Molecular Mechanisms and Clinical Applications" by Anson et al. (2003)
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"Fasting: The History, Pathophysiology and Complications" by Mattson et al. (2005)
Sleep
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"The Impact of Sleep Deprivation on Food Intake, Metabolism, and Hunger" by Van Cauter et al. (2007)
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"Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults"
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"Role of sleep duration in the regulation of glucose metabolism and appetite" by Lisa Morselli (2010)
Weightlifting
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"Effects of Resistance Exercise on Bone Health" by A Ram Hong and Sang Wan Kim (2018)
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"The Effect of Resistance Exercise on Lipid Profile of Coronary Artery Disease Patients" by Iran J Nurs Midwifery Res (2017)
Meditation:
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"Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis" by Goyal et al. (2014)
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"Meditation Experience is Associated with Increased Cortical Thickness" by Luders et al. (2009)
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"Mindfulness practice leads to increases in regional brain gray matter density" by Hölzel et al. (2011)
Breathing
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"The physiological effects of slow breathing in the healthy human" by Russo (2017)
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"How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing" Sec. Brain Health and Clinical Neuroscience (2018)
Ketogenic Diet
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"The effects of a ketogenic diet on exercise metabolism and physical performance" by Paoli et al. (2012)
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"The Potential Health Benefits of the Ketogenic Diet: A Narrative Review" by Kathryn Dowis (2021)
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"Ketogenic diet for obesity: friend or foe?" by Paoli et al. (2017)
Nutritional Supplements
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"Fish oil supplements, longevity and aging" by João Pedro de Magalhães (2016)
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"The effects of creatine supplementation on muscle power, endurance, and sprint performance" by McMillan et al. (2017)
Cryotherapy​
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"Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females"
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​Possible stimulation of anti-tumor immunity using repeated cold stress: a hypothesis
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​Adaptation related to cytokines in man: effects of regular swimming in ice-cold water
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Effectiveness of different cryotherapies on pain and disease activity in active rheumatoid arthritis. A randomised single blinded controlled trial​​