Ben Smith
@bensmithlive
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Built a reputation reversing chronic health issues • Worked with 1,353 clients to heal their gut • Coached entrepreneurs with a $138M+ combined annual revenue.
Joined January 2017
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The 4-states of the nervous system:
1. Sympathetic activation | Think: caffeine, environmental stress, an argument with your partner, heavy music (stressful stimuli)
2. Sympathetic strengthening | This is stress that you adapt positively from: Exercise, fasting,…
The most harmful thing you can do for your health:
Cold plunge. Fasting. Exercise.
You heard me. And it's because you're ignoring this simple physiological need your body has.
Here it is (and how to protect yourself):
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The most dangerous modern diseases aren't:
Depression. Obesity. ADHD.
This one disease is the worst. And it causes the three above.
Here it is (and how to protect yourself):
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This is Gary Brecka.
He's the man who saved the life of UFC president Dana White.
Gary applied a biohacking protocol on Dana that tripled his life expectancy.
Here's that protocol:
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This is David Sinclair.
The world's leading longevity scientist.
His message? Aging is a disease you can reverse.
Here's his science-backed protocol for reversing your biological age by 5-10 years:
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This is Peter Attia.
The world’s leading longevity expert.
His message? Exercise is by far the most potent longevity drug.
Here’s his scientifically proven workout routine to stay young forever:
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Everyone thinks the best cities for young entrepreneurs are:
Miami. Dubai. London.
They are all wrong. One city surpasses them all.
Here it is (and why it's the best):
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This is Gary Brecka.
He's the expert who can predict when you'll die.
His message? 44% of the world has this genetic mutation which makes them sick.
Here it is (and all you need to know about it):
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The most harmful thing you can do for your health:
Cold plunge. Fasting. Exercise.
You heard me. And it's because you're ignoring this simple physiological need your body has.
Here it is (and how to protect yourself):
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The keys to mental resilience aren't:
Genetics. Attitude. Emotional intelligence.
It is something fundamental nobody knows about.
Here it is (and how to increase it for a bulletproof mind):
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Ryan Garcia shocked the world with his defeat over Devin Haney.
But it wasn't all that shocking.
This is an example of a concept that regularly appears in sport.
Here it is (and how to harness it's power):
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Gastrointestinal Disease Is The New Pandemic
Gut health affects not only your digestive system but also your brain health, sleep, and immune system.
Other organs depend on it for life-supporting nutrition.
To fix it, you must understand how it works. Huberman explains:
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Sirtuin rich foods:
• Arugula (rocket)
• Bird's eye chili
• Blueberries
• Nuckwheat
• Capers
• Cereals
• Coffee
• Dark chocolate (85% cocoa)
• Extra-virgin olive oil
• Kale
• Lovage
• Matcha green tea
• Medjool dates
• Onions
• Parsley
• Red chicory
• Red wine
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I found a miracle anti-aging drug which helps with:
Depression. Skin aging. Brain health.
It significantly outperforms other anti-aging drugs.
Here it is (and all you need to know about it):
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You Have Two Brains
We have a cerebral brain and our digestive tract has a brain on its own.
How your gut acts affects other processes in your body. It's called a second brain for a reason.
And it's more than just a "food-processing system."
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Introduce Elimination Diet
Remove refined sugar, artificial sweeteners, and processed foods.
If you eat clean, but your gut is still a mess — you have an unbalanced microbiome — certain foods are triggering digestive discomfort.
To fix this, hop on a low FODMAP diet:
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• Tryptophan (converts to serotonin)
• Tyrosine (converts to dopamine and epinephrine)
• Indole-3 lactic acids (converts to IPA) = antioxidant
Tryptophan - turkey, eggs, chia seeds
Tyrosine - almonds, lentils, seeds, edamame
ILA - pickles, sauerkraut, kimchi, kefir
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Everyone thinks manifestation is fake science.
They are all wrong.
It's all about activating this part of your brain which controls what you get out of life.
Here it is (and how to activate it):
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Step 2: Oxygen
The presence of oxygen is the absence of disease.
During light exercise, an oxygen mask seals off outside air. Thus, you are breathing in 93% pure oxygen.
It improves blood flow, oxygen circulation, and ATP production.
Again, here's the free no-mask method:
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Let Your Body Eat Itself
Fasting is one of the tools I used to cure my gut disease.
It promotes autophagy: the body's recycling mechanism.
Your body eats itself to cleanse, turning cellular junk into treasure.
Here's David Sinclair's ultimate fasting protocol:
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Step 1: Magnetism
PEMF (Pulsed Electromagnetic Field) therapy helps cells function better.
It improves:
• Metabolism
• Energy in cells
• Removal of toxins
Dana used a costly PEMF mat. Here's the natural method with the same effectiveness:
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Centenarian Decathlon
1. Hike 1.5 miles on a hilly trail
2. Get up off the floor under your own power using a max of one arm support
3. Pick up a young child off the floor
4. Carry two five-pound bags of groceries for five blocks
5. Lift a twenty-pound suitcase into the…
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Aging is humanity's biggest epidemic.
Young adults look older because the quality of lifestyle is worse...
• Low T
• Poor sleep
• Xenoestrogens
• Gut inflammation
• Poor thyroid function
The recipe for a disaster.
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The Superhuman Protocol
This protocol is a whole-body solution that naturally makes you the ultimate human.
It boosts cellular function in the body from the inside out, using 3 of Earth’s natural elements.
Gary explains:
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Everyone believes Cape Town is the most dangerous place to live as a young entrepreneur.
They are all wrong.
As someone who’s lived there for 2 years, I’m going to blow your concerns out of the water.
Full-guide to living in Cape Town:
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Modern Lifestyle Destroys Your Gut
I wish for a past with whole foods, pure air, and clean water.
Since it is difficult (especially in this modern world), it is crucial to understand what lifestyle is lethal to your gut:
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See this guy?
He went 382 days without eating.
His goal? To overcome food addiction and lose weight.
The story of Angus Barbieri and what happened next:
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Step 3: Light
In this case, red light therapy (RLT) benefits cell rejuvenation, tissue healing, inflammation reduction, and pain relief.
The major benefit is skin rejuvenation. RLT stimulates collagen and elastin production for healthier skin.
Natural light is as efficient.
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Breathwork Changed My Life
It provided stability and security during the most stressful times.
My favourite breathwork method? Double inhale.
• Inhale through your nose until you're full
• Then inhale sharply through your nose
• Combine this with a long-slow exhale
•…
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Protect Your Microbiome
Consume foods to fend off the “bad” gut microbes:
• Garlic
• Oregano
• Flaxseed
• Coconut oil
• Pumpkin seed
Find a balance between these because the best foods for your gut will also cause bloating (garlic is the prime example).
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Aging Is The Aggressive Pursuit Of Comfort
We need to stop telling people to:
• Fear the sun or cold water
• Lay down and relax
• Eat when they feel hunger
This is collapsing all of our strength mechanisms. We're born to be uncomfortable.
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Cape Town is heaven for people making Wi-Fi money.
There are many reasons young driven business minds are flocking to this city.
After living there for a while, I realised why.
Let me explain.
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Keep Your Cells Healthy
Exercise removes cellular garbage for optimal cell function.
He recommends at least 30 minutes of daily exercise:
• HIIT
• Running and walking
• Raising heart and respiratory rate
You should sweat and cannot speak much afterwards.
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The most harmful things to men's potential aren't:
Weed. Alcohol. Video games.
It's this one thing that is sucking your life force.
Here it is (and how to protect yourself):
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The Horrible Health Of Dana White
Initially, Dana wanted Gary to predict how long he has to live.
Gary got his bloodwork done. At 1:30 AM, the lab alerted him about Dana's life-threatening situation.
He was on the brink of death...
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Be Your Own Therapist
If you don’t manage stress, you won’t heal.
I had uncontrollable anxiety-depressive behaviors. A physiological issue was causing a psychological issue.
Meditation, breathwork, and reconnecting with nature were my life savers.
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You Are What You Eat
Eating poorly does two things:
• It prevents necessary nutrient consumption
• It damages your gut microbiome, impairing nutrient breakdown
For a healthy gut, consume these 3 food molecules:
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Peter Attia's Philosophy
"You better be dead if you can't do what you want."
His approach is all about training to do what you want to do in the future (even when you're over 50).
He promises it'll impact your life immediately.
Let's dive into it:
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Hydrate Well
Proper hydration is vital for gut health.
· Honey + a pinch of salt
· Electrolyte solutions (with natural sugar)
· Coconut water (loaded with potassium) + salt (1/2-1tsp)
· Berries, melon, and a 1/2 lemon with a crack of salt
Choose Himalayan/Celtic sea salt.
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David's Sirtfood Diet To Look Younger
Sirtuins are a group of 7 proteins found in the body.
Their benefits? Improved metabolism, better cellular health, and longer life.
David's advice? Try different diets until you find one which works best for you.
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The Home To The World Greatest Snack
Beef biltong is dried and thinly sliced cured meat.
It serves up more zinc, iron, B12, B6, and selenium on a pound for pound basis than any meat.
It's like beef jerky — but trust me — it's a whole different beast.
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Best Location For Monk Mode
Every young entrepreneur (and their dog) flies to Cape Town in January to focus on their business.
This is the perfect opportunity to network.
However, it provides the solace and space to put your head down and work.
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Supplement With Vitamin D3
Vitamin D is essential for many processes in the body, including bone health and immunity.
Vitamin D deficiency is one of the widespread.
Fatigue, hair loss, sleep disturbances, and bone pain are a sign you need vitamin D supplementation.
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The Cost of Living
Earning a hard currency (USD/EUR/GBP) and living in Cape Town is like having the keys to the kingdom.
You can do anything you want at a low cost.
Food. Rent. Groceries. Everything is cheap (and of great quality).
Ideal spot for geo-arbitrage.
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After 10 weeks on superhuman protocol, Dana was unrecognisable.
He went from dying to tripling his life expectancy and looking like a Hollywood star.
He literally became a superhuman at 54.
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I’m addicted to deep work.
Thus, I hired someone for 100+ hours to study Andrew Huberman’s techniques for razor-sharp focus.
Here are two powerful techniques we found to help you become a focus machine:
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The MTHFR Gene Mutation
This gene instructs the MTHFR enzyme to convert folic acid (vitamin B9) into its active form (methyl-folate).
People with this gene mutation can't convert (methylate) vitamins into usable forms.
Here Gary Brecka delves deeper into the MTHFR gene:
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Skip Your Meals
I fasted to increase microbe diversity and allow my gut lining to heal (helps with leaky gut).
Bone broth can help here too, either homemade bone broth or store bought, you can also find vegan alternatives.
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Examples Of Methylated Supplements To Take
I suggest these options to my clients (no affiliation).
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Give Yourself Metabolic Winter
Cold therapy improves circulation, reduces inflammation, and speeds up the healing process.
David has an interesting hypothesis called "metabolic winter" where he wears minimal clothing (even in winter).
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Four Fitness Pillars For Longevity
Attia identifies four key pillars to train for life:
• Stability
• Strength
• Aerobic efficiency
• Anaerobic performance
He breaks them down in the video below:
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Aging is a treatable disease.
David believes we can treat it within our lifetimes. And in doing so, everything we know about human health will be changed.
But keep this in mind.
The goal is not to live forever, but to die young as late as possible.
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Overcoming IBS was the hardest challenge of my life.
I went through a hell on earth to cure it.
And if there's one important lesson I've learned, it's this:
The road to health is paved with good intestines.
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Parasympathetic Activation (PA)
PA slows heart and breathing rates, lowers blood pressure, and promotes digestion.
Thus, our body enters a deep state of relaxation, which leads to recovery.
The more time we spend in PA state, the healthier we are.
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Before we dive into the exact steps of the protocol...
You must know all the mind-blowing results of Dana's transformation:
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He opts for dynamic neuromuscular stabilization (DNS).
The point of DNS is to retrain our bodies—and our brains—in the patterns of perfect movement we learned as little kids.
DNS is like a software update for the basics.
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Take Red Wine Molecule
Resveratrol is a polyphenolic compound that occurs naturally in the skin of red grapes, peanuts, and some other plants.
Dr. Sinclair says resveratrol activates sirtuins — leading to faster DNA repair, weight management, and lower inflammation.
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I'm 25.
At 22, I suffered from poor gut health and depression. I was told I'd be on medication forever.
Then I discovered Hippocrates and my health took a dramatic turn.
Here are the 7 natural healing methods from the father of medicine (that will improve your health too):
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Gorgeous Women
There are only a few places on Earth with naturally beautiful girls.
Cape Town is one of them.
Clear skin. Bronze tan. Feminine.
I met my girlfriend Jess in Cape Town and never looked back.
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The real reason you procrastinate isn’t:
Social media. Poor sleep. Perfectionism.
It’s this sneaky phenomenon we all fall victims to.
Here it is (and how to overcome it):
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The Astounding Nature
Cape Town is the most picturesque place on Earth.
You play croquet with a wonder of the world in the background.
The atmosphere is relaxing.
You are soothed and healed. Your senses are put in order.
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Drinking beer and not caring will only take you so far, however.
To truly harness this power you must master the parasympathetic nervous system.
This is activated when you are no longer at threat, which is why Ryan's locker room resembled Beethoven's 9th Symphony moments before…
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I've worked with numerous professional athletes in my time as a coach, as an ex-international athlete myself.
On occasion, the message is simple:
• Stop trying so hard
• Quit obsessing over the result
• Relax
• Enjoy yourself
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Which means the key to longevity is being:
• Aerobically fit enough to go far at slow speeds
• Anaerobically fit enough to go not so far at fast speeds
• Strong enough to carry groceries, kids, a suitcase
• Be stable enough to avoid falling or brush it off when you do
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Epsom Salt Bath
A 20-minute bath with 300g+ of magnesium sulfate relaxes and eases muscle tension.
Afterward, lie on your bed and practice the doubling method (the next method) whilst you continue to sweat out toxins.
You're now reaching god-like relaxation
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Omega-3 Fatty Acids
O-3 FA are important for heart health and cognitive function.
Supplementing with omega-3 eliminates the signs of aging by balancing skin hydration and reducing inflammation.
No more than 3 g daily to avoid low blood pressure and diarrhea.
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Everyone knows how crucial it is to get morning sunlight.
Huberman said it and now everyone follows without question.
No doubt, sunlight exposure is a top natural method for improving health.
But no one ever told us the science behind it.
Thus, let me introduce you to the…
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Nicotinamide Mononucleotide (NMN)
NMN is a necessary molecule for NAD+ production.
Besides obtaining it from food, Sinclair gets it from NMN supplements. He takes 1000 mg NMN daily with resveratrol & a spoonful of olive oil.
I take NMN 1200+ by Charava for a full-stack (NMN +…
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To stay young (even when you’re old)—train as if you’ll get there.
In his book, Outlive, he tells us to train for the 10 most important things you want to do physically for life.
He calls this "Centenarian Decathlon."
Here is what it is:
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Attia's Training Structure (To Hit All Four Pillars):
• Stability (one hour, split into 5 to 10 minute blocks done before other workouts)
• Strength (three 45 to 60 minute full body workouts targeting all major muscle groups)
• Aerobic Efficiency (four 45 to 60 minute zone 2…
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HRV (heart rate variability) is a global biomarker of mental resilience.
It's a critical performance metric for anyone with colossal responsibilities.
To increase your HRV, you need to understand how it works:
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Cape Town is a city with unmatched nature, electric energy, and networking opportunities.
It is the best place for you to lock-in on your business and create your ideal life.
Come and create yours.
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Dana is a prime example of what happens when you sacrifice health for more work.
He didn't value health until the sickness came.
As someone who lost his health once with IBS, trust me when I say:
Take care of your body. It's the only place you have to live in.
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Slow Breathing
Slow, deep breathing syncs heart rate variability, promoting calmness.
HRV peaks at a rate of about 6 breaths per minute.
Here's the 5-minute breathing exercise for increasing HRV by Rick Rubin:
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Feels Like Home
Immediately, I started living like a local.
Their hospitality surprised me. And the best thing?
This makes travelling easy.
You can come and go without the hassle of taking an entire month to settle in.
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Thanks for reading!
Got value from this thread?
Drop a like & follow me
@bensmithlive
for more content like this in the future.
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The top 11 biohacking supplements I use for exceptional health and elite business performance.
#5
is so good FDA is making it illegal.
Read to reverse your biological age by 5 to 10 years:
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If you're living in a country where there's no light in the morning...
Use an artificial lamp at your working desk.
Also, to dive deeper into red light therapy, I wrote an entire issue below.
Let's continue.
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Methylene blue (MB) is an established drug, synthesised in 1876 as a textile dye.
Today, it's widely used as one of the best anti-aging drugs.
Before we delve into how it works and its benefits...
Here Dr. David Berg explains it further:
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Vitamin K2
Vitamin K2 is important for bone and mitochondrial health.
You can obtain this vitamin naturally from leafy greens, eggs, chicken breast, natural oils, etc.
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Spermidine
Spermidine can be found in foods like cheese, legumes, mushrooms, and soy, impacting aging mechanisms.
It reduces risk of neurodegeneration, cardiovascular disorders, and cancer-induced death in humans.
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Andrew Huberman’s accolades:
• PhD in neuroscience
• Professor at Stanford University
• His own laboratory at Stanford School of Medicine
• Respected publisher in top scientific journals
•
#1
Health & Fitness podcast on Apple Podcasts and Spotify
• 5.24M YouTube…
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Smoking A Cigar
You don't have to like Andrew Tate to enjoy a good cigar.
Partagas no.4's are my go-to's. Here I'm enjoying a Montecristo 3 no.2 (super light).
Cigars force you to slow down, as if you smoke them too quickly you burn the tobacco.
As you smoke, surrendering to…
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Quercetin and Fisetin
Quercetin and fisetin clear away senescent cells (cells that resist dying).
These two strong flavanols serve as antioxidants and reduce inflammation and tissue injury while aging.
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The Energy Is Electric
They kept the malls open late to watch the rugby world cup because the locals don't all have the privilege of TV.
Their spirit caught me off guard.
Safety wasn't a concern; petty crime is like in my hometown in the UK.
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The MTHFR gene mutation is associated with these diseases:
• Chronic gut issues
• Bipolar disorder
• Chronic fatigue
• Depression
• Anxiety
• OCD
But how do you know if you have the MTHFR gene mutation?
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What role do activated methyl-folates play in methylation?
Methylation is a metabolic process which occurs in your body billions times a day.
It controls gene activation, repairs DNA, and helps create energy for your cells.
Gary explains:
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I’m giving away an ice bath (worth $1230) so you can: 🥶
• Recover like an elite athlete
• Train your nervous system like Wim Hof
• Strip away fat like a new paint job
Want it?
Like, RT, comment “ICE” and I’ll pick a random winner tomorrow 🎁
(Must follow me)
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Strength
There are 4 major tenets:
• Grip strength
• Concentric and eccentric loading
• Pulling motions
• Hip-hinging movements
Think of strength training as a form of retirement savings.
The larger reserve you build now, the better off you’ll be for the future.
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Forced Slow-Exhales
Breath in for energy, breath out for relaxation.
If you slow the exhalation portion of the breath, you force relaxation.
Consider it an indicator to the body that it can relax.
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The Doubling Method
Practice after:
• Breathwork
• Epsom salt bath
• Yoga in savasana
Count down from 10, doubling your relaxation level with each count. Surrender in your body.
This helps you face the tension you usually ignore.
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Cold plunge, fasting, and exercise are exceptional health habits.
But not without the correct balance of parasympathetic activation.
Tap into all 4-states of the nervous system for peak performance.
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Supplement With Methylated B Vitamins
These vitamins are in a form which the body can immediately use with no need to convert them.
MTHFR gene mutation prevents vitamin conversion in your body.
Methylated vitamins bypass this step, providing active and usable nutrients to the…
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5 years ago, I was diagnosed with IBS.
If you haven't heard my story yet, I arrived in this situation after an extended course of antibiotics.
During the course I was knocked for 6.
Sleeping for 14+ hours a day, bloated to the extent that I looked 6 months pregnant—with all…
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When you free yourself of this sympathetic prison.
You perform.
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When you perceive a situation to be threatening, your sympathetic nervous system (SNS) fires up and your body taps into vital resources:
• Huge amounts of energy metabolised
• Adrenaline and cortisol flood to muscles
• Digestive function slows
• The immune system dials down…
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Methylated B vitamins are essential for various bodily functions.
For example:
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