Order of Man - 103： A Practical Approach to Improving Your Health ｜ Ben Greenfield

00:00:00.000 You're busy, I'm busy, we've got so much going on, and if you're anything like me,

00:00:04.640 it seems that taking care of my health is the easiest thing for me to push to the back burner.

00:00:09.280 My guest today, New York Times bestselling author Ben Greenfield,

00:00:12.280 shares with us how to carve out the time for our health, what key metrics we should be tracking,

00:00:16.640 a powerful mindset each of us can implement, and how to take a more practical approach to

00:00:20.940 controlling your health. You're a man of action. You live life to the fullest. Embrace your fears

00:00:25.980 and boldly chart your own path. When life knocks you down, you get back up one more time,

00:00:31.460 every time. You are not easily deterred or defeated, rugged, resilient, strong. This is your life.

00:00:38.680 This is who you are. This is who you will become. At the end of the day, and after all is said and done,

00:00:44.840 you can call yourself a man. Gentlemen, what is going on today? My name is Ryan Mickler,

00:00:49.400 and I am the host and founder of Order of Man. I hope all is going well for you as you have by now

00:00:54.960 probably kicked off your week. Exciting news for us at Order of Man this week and this morning.

00:00:59.680 We have officially sold out of the uprising. I say that's exciting because you will not have to

00:01:04.780 hear me talk about it, at least for the next couple of months. We have already started planning a new

00:01:08.520 event. This event is going to be for the fall. It's actually going to be a father-son event. I'm

00:01:13.160 not going to give you all of the information right now, but I want you to stay tuned for the details on

00:01:18.260 a father-son event that we're going to be doing in the fall. And also, while we're at it,

00:01:22.400 speaking of those details, this interview is packed with details. So, if you want the specifics,

00:01:28.580 the links, the things that we talk about for this show, you can do that and get that information

00:01:32.540 at orderofman.com slash 103. And then also, if you would, if you haven't already done this,

00:01:38.780 I know there's a lot of guys that listen to this show that have not done this yet.

00:01:41.740 Make sure you request access to our closed Facebook group. I think we've got close to 24,000

00:01:47.180 men in that group. We grow by about 1,000 per week. All of us are working on improving our lives,

00:01:53.300 and you can do that at facebook.com slash groups slash orderofman. And one last announcement

00:01:59.340 before I introduce you to my guest today, I wanted to mention our show sponsor. You haven't really

00:02:04.300 heard me talk a lot about sponsors on this show, and that's because I'm not really all that

00:02:08.480 interested in hawking products that I don't believe in, and I don't want to sell those to you. So,

00:02:12.600 we've turned a lot of those opportunities down, but I did have the opportunity to work with a company

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00:02:22.180 going to resonate with you. The company is 511 Tactical, and their motto is always be ready.

00:02:28.420 But it's not just a motto. This is a way of life. I think you can agree that our job as protectors,

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00:03:04.200 that's orderofman.com slash 511, as in 511. Now, let me introduce you to my guest today,

00:03:10.280 Mr. Ben Greenfield. I know a lot of you guys know him. He is a beast when it comes to the physical

00:03:15.920 events that he's participated in. I actually ran across him and his work as I've done my own

00:03:20.720 obstacle course, races, my endurance event. I've told you a little bit about that. I can tell you

00:03:24.540 that this is a guy who really does put his money where his mouth is. He's a New York Times bestselling

00:03:29.640 author. But as you'll hear in this interview, he's also somebody who's willing to do as much as he

00:03:33.820 talks about others doing. He considers himself to be a guinea pig when it comes to health and

00:03:39.240 nutrition, sleep, fitness, you name it. You're going to hear about some of his experimentations

00:03:43.800 in this conversation. And he takes an extremely practical approach to staying on top of his

00:03:49.300 health goals. In fact, as we were conducting this conversation, this interview, he was walking

00:03:54.220 on a treadmill and he's here to share with you how some of that practical approach to his health goals

00:03:59.000 will help you become more practical with yours. Ben, what's going on? Thanks for joining me on the

00:04:04.440 show today. What is going on? I'm sipping my little bottle of Perrier here. My vice of choice. I know

00:04:12.320 it's horrible. I could be doing like weed and beer, but just Perrier and walking on my treadmill,

00:04:19.740 talking to you. Good. Well, I'm glad you're here, man. I know this has been a little bit in the works

00:04:23.320 and I've followed you for some time now. So anxious to have our conversation about health and how to be

00:04:29.300 healthier for men. So that's what we're going to be talking about today. I want to talk with you

00:04:33.200 specifically about this though. I don't buy it. No, I won't. I'll, I'll, I'll, uh, I'll be okay.

00:04:37.900 I think I'll survive. I want to talk with you about idea of practicality. And I know this is

00:04:44.840 something that's, that's big for you because I think what a lot of guys see, especially those

00:04:48.640 who maybe even want to just start getting off the couch, look at some of these guys and think,

00:04:52.800 oh, I have to take this to the ultimate extreme, or I just have to stay here. And the practicality

00:04:57.700 side of it, I think falls or sneaks through the cracks. What are your thoughts about that?

00:05:00.840 What do you mean the practicality? The ability to stay healthy, live a healthy lifestyle,

00:05:06.660 but not take it to the obsessive extreme. Because I think a lot of guys fear they just

00:05:10.520 don't have the time and attention to be able to do that. You don't need much time. I mean,

00:05:14.080 like I'm, I'm walking, talking to you. I'll probably walk by noon today. What is it like 11?

00:05:19.280 I'll walk like 20,000 steps, just talking on the phone, doing my work. Right. Or, you know,

00:05:24.580 even if I don't have access to a treadmill or like a treadmill workstation,

00:05:28.640 which is really not that expensive to build, I've got a kettlebell in my office. I got a heavy bag

00:05:35.020 over here that I can hit. I got a foam roller. I can pretty much kind of like move and jive and shake

00:05:40.720 all day long. And by the time I get to the end of the day, doing some kind of an epic workout

00:05:46.020 or doing some kind of an epic workout at the beginning of the day, it's an option, right?

00:05:50.540 It's like the icing on the cake. If I do want to say like go to a Spartan race or a marathon or

00:05:56.560 triathlon or something like that, but it's not that hard to just like stay in shape all day long

00:06:00.040 while you're at your office. It's, uh, you know, I, I have some clients I've worked with who just go

00:06:04.120 and talk to their bosses and, and they tell them, Hey, look, I want to toss a few things in my cubicle.

00:06:08.740 Can I throw like a Veridesk or something like that on my desk? Do you mind if I bring one of these

00:06:12.940 little like woodway treadmills in, or just like toss a kettlebell under my desk, do some swings every now and

00:06:18.120 again? I mean, stuff like that, when it comes to practicality, really, that's the key is not

00:06:23.460 getting overwhelmed by feeling like you have to step into some kind of a box or a gym and do like

00:06:29.060 a prescribed exercise program. So, so when it comes to practicality, I mean, that that's, that's one

00:06:34.020 thing from an exercise standpoint, from a nutrition standpoint, you know, again, I think, you know,

00:06:40.360 when I get, I get, it's kind of funny, you know, I'm like a blogger and a podcaster in the health

00:06:45.280 industry. So I'll get like cookbooks sent to my house fricking every day. I mean, like I got

00:06:49.620 coming out the yin yang and, and you know, you go through some of these cookbooks or some of these

00:06:54.360 diet books and like half the book is recipes, right? And it can just be incredibly intimidating

00:07:00.540 because like, Oh, I want to start this new diet, but there's like a hundred new recipes I have to

00:07:04.160 learn. Frankly, like the, the most successful people I talk to, we're eating like the same thing

00:07:10.240 every day, almost every meal or variants of the same thing. Like I have just like my go-to smoothie

00:07:16.100 and my go-to lunchtime salad and, you know, my, and my go-to dinner of some kind of roasted

00:07:22.700 vegetables and meats. And it's kind of like rinse, wash and repeat. And I mean, it's all stuff that

00:07:26.760 tastes good. It's not like I'm eating cardboard or sipping like man in a can out of a, out of a

00:07:31.580 shaker cup. But at the same time, like from a practical standpoint, it just works. It doesn't

00:07:36.460 have to be that complex. Now, granted there is kind of like this, this, uh, you know,

00:07:42.740 it's like an Ayurvedic medical concept. I was talking with a guy about this on my podcast

00:07:46.560 recently of like eating, um, in season, right? So in the winter, yeah, I'll, I'll take my normal

00:07:53.180 salad and I'll just like dump it in a big pot with some broth and heat it up. Right. With, with,

00:07:59.960 and, and so I'll have more like a stew or a soup in the winter.

00:08:02.860 Right. Something more to you or warm you up.

00:08:04.400 Yeah. More like a cold salad in the summer, in the spring, or, or, you know, sometimes

00:08:08.220 for example, you know, in the spring or the summer, like I'm, I'm doing, you know, with

00:08:13.080 dinner or, you know, in the morning smoothie, a little bit more fruit, right? Like some berries

00:08:17.880 or some, some peaches, stuff like that. You know, when, when, when the body's able to handle

00:08:22.340 those more in the warm summer months or the spring months, but, you know, ultimately, you

00:08:27.320 know, those are just two examples of practicality. I mean, it's really, it's really about

00:08:31.840 simplifying more than making things super complex. And then also, you know, to close the loop

00:08:37.320 on this. Yeah. There are all like these biohacks out there. Like I'm constantly, you know, on 1.00

00:08:42.120 my blog or my podcast talking about, you know, like laser lights that you hook up to your

00:08:46.900 head to increase nitric oxide production inside your skull or colostrum or, you know, some kind

00:08:55.240 of other, you know, liposomal glutathione or something like that. And people are like, Oh,

00:08:59.580 how do you keep track of all this? Frankly, that kind of stuff, it's like, it just becomes

00:09:04.120 habit. It becomes routine, right? So when I'm reading in my bed at night, it's super sexy.

00:09:08.460 I reach over and I put my little laser light cap on while I'm reading. Uh, unless my wife

00:09:13.740 and I are going to get it on, in which case I try to do something more sexy, like go put

00:09:17.820 on my Darth Vader underwear. But, but ultimately, you know, it's not like I think about that

00:09:23.320 and plan for it and have to write it down. It's just like there. And I just put it on

00:09:26.480 and do it. A lot of this stuff, you know, once, once it becomes part of your life, it's

00:09:30.300 like automatic, it's habitual. It's like, you know, brushing your teeth. I can remember

00:09:33.760 when I was a kid, I still remember like brushing my teeth was like something I had to remember

00:09:37.520 to do. Right. And it was like, I had to go out of my way to do it. Now I just like subconsciously

00:09:41.920 reach for the toothbrush. Cause I've been doing it for like 30 years, you know, reach for

00:09:44.840 the toothbrush, put the toothpaste on. It's not like I complain at the end of the day,

00:09:47.940 taking care of my teeth is so complex, right? You just brush your teeth.

00:09:51.300 Right. Right. That's kind of my perspective on that.

00:09:54.320 Well, and I imagine too, I mean, you're, you're building upon a foundation, right? And I think

00:09:58.260 a lot of the guys that maybe are just getting off the couch or trying to even get back in

00:10:01.380 shape from being out of shape for several years, you know, listen to somebody and might think,

00:10:06.060 oh, you have to start with all this complex stuff when in all reality is just doing the

00:10:09.440 basics very, very well. And then building upon that. Correct.

00:10:13.240 Yeah. It's, it's, it's, it's about creating systems, habits, routines. Um, and you know,

00:10:19.380 it's, it's the way that I do it. So, you know, I introduce new things a lot, you know, there,

00:10:25.900 there's some new exercise, some new workout, some new computer programs, some new recipes,

00:10:31.620 some new supplement, whatever. If I, if I'm, if I'm trying out some new thing or some variation,

00:10:35.920 when I say new recipe, usually all that means is like, there's some new superfood I found that I

00:10:40.340 want to put into an existing recipe. I already have like recently, recently, you know, I discovered

00:10:45.100 fennel, like fennel seeds is a really good digestif. So it's not like I went and found

00:10:49.820 some brand new complex recipe for fennel seeds. I just started, you know, ordering them and putting

00:10:53.960 it on my salad and making sure you could, you could just like eat them raw and they were still

00:10:57.200 absorbable. Um, but anytime I find something like that, uh, typically what I do is I have an Evernote

00:11:06.500 document set up for each day of the week or like Monday through Sunday. And I know my general

00:11:11.280 activities that I do on Monday or like Monday is a day where I do some strength training.

00:11:15.880 Monday is a day that I'll generally like say for, for example, for podcasts, right? So if somebody

00:11:21.280 reaches out to me and wants to do a podcast interview, there's like specific days of the

00:11:24.800 week, like a Monday or a Wednesday that'll do podcast interviews. And like Fridays and Saturdays

00:11:29.140 are the days that, that I'll write. Tuesdays are the day that I'll shoot video, right? So if somebody

00:11:33.340 wants to do a video or wants me to shoot a video or have an idea for a video, I don't just like sit

00:11:38.120 down and do it right away and put it on some never ending checklist. I have an actual bucket

00:11:44.120 that goes into. And it's the same thing when I find something new that I want to do, I choose a day

00:11:49.680 that I'm going to try that new thing and I write it down and try it. And then if it turns out to be

00:11:54.480 something that I want to implement and make a part of my life, I mean, it sounds kind of simple and

00:11:58.900 stupid, but what I do is I use that little reminders feature, you know, on the, on the phone that

00:12:03.800 also syncs with your computer, by the way, if you've got like a, you know, iOS setup or whatever, 0.99

00:12:08.120 so it'll pop up on your computer and, or pop up on your phone. It'll just remind you, for example,

00:12:14.100 put fennel seeds on your salad today. You do that for like, you know, people say 28 days or 30 days

00:12:19.580 is the time to create a habit. It's not even that long. You do that for like a week and you don't

00:12:23.720 have to remember to put like fennel seeds on your salad anymore. You just start doing it. And I mean,

00:12:28.500 like as simple and stupid as that sounds like that's kind of my method is I've got the Evernote for 0.99

00:12:32.940 each day. And then I've got that little reminder app. Yeah. It sounds like it's just a process 0.99

00:12:37.120 of experimentation, correct? You mean experimentation to see what, what works for

00:12:41.080 your body or? Right. Because I imagine everybody's a little bit different too. I mean, what works for

00:12:44.960 you, the timing that works for you, the days that work for you, what you put in your body is going

00:12:47.900 to be slightly different than what it's going to be for me. Yeah. And, and for that, I mean, you know,

00:12:52.160 a lot of people are just like, Oh, listen to your body, see how it feels. All I do is, is like for

00:12:56.480 five minutes every morning I roll over, I put a heart rate monitor on. Cause like in the morning I do a

00:13:00.660 little bit of like light reading in bed and some journaling before I get out of bed and go like,

00:13:04.900 you know, run away from the lion that's jumping out from the email inbox and my computer.

00:13:09.300 You got to avoid that man. Exactly. Especially in the morning. So I journal,

00:13:12.920 well, I'm journaling, I have this heart rate monitor hooked up and I just do what's called

00:13:15.820 an HRV measurement, which is a, that's heart rate variability. It's a measurement of your nervous

00:13:20.360 system. And a lot of times, like if that's low, it means that you are over-trained or you're beat up

00:13:26.720 or you're under-recovered or something you did the day before isn't really agreeing with your nervous

00:13:31.360 system. So I'm, I'm about like listening to your body, but I'm, I also like to do like a little

00:13:36.180 bit of quantification like that. The other thing that I do is I wear, I wear a ring while I sleep

00:13:42.080 and it collects my heart rate data while I'm asleep. And I can wake up and just like take a

00:13:47.480 super quick glance. I'm not like super anal, like out there with a spreadsheet and my glasses and my

00:13:51.740 pencil, like obsessing over the data, but I take a quick glance and it's like if my heart rate's like

00:13:56.100 massive through the night or I had like no REM sleep or something like that, then I know that,

00:14:02.440 Hey, that, that might not have been whatever a thing I, whatever new thing I did yesterday,

00:14:06.580 right? My body isn't liking like perfect example is, um, have you ever heard of, of, uh, kratom?

00:14:13.740 Uh, I haven't. No. Okay. So kratom is like this drug that the U S government just tried to schedule

00:14:18.080 as like a class one controlled substance, but it's just like an herb, right? It's a member.

00:14:22.140 I believe it's a member of either the chocolate or the coffee family. I don't remember, but it's

00:14:26.560 kind of like a bitter alkaloid based powder. And it's got, it, it, uh, traditionally has been used

00:14:32.740 to replace, uh, like opioids and to even wean people off addiction of things to things like

00:14:37.680 alcohol and opioids. So it's a painkiller. And I threw on my back doing some gymnastics the other day

00:14:42.540 and I had never taken kratom before, but my friend whose house I was staying at, uh, had like,

00:14:49.900 like a few bags of, of kratom, like powdered kratom in his kitchen. So I asked if I could,

00:14:55.180 if I could try it. Cause I was kind of desperate to just like do something to kill my back pain.

00:14:59.500 So I took it at like two o'clock in the afternoon and not only did my back pain disappear, but I felt

00:15:04.740 freaking like fantastic the rest of the day. Amazing. And you know, so, so that's an example of

00:15:11.360 something that I put into my body that helped me to feel good. And then I looked at my heart rate

00:15:19.800 and my sleep the next day and my, like my rapid eye movement sleep was off the charts and I had

00:15:24.640 like awesome lucid dreaming and my heart rate variability was really high. And you know,

00:15:30.220 that's, that's where I know, Hey, not only did I feel good on this thing, but it appears that it,

00:15:34.020 it didn't interfere at all with things like sleep and nervous system. And in fact, help that. So

00:15:37.960 that's where I'll check the box and be like, okay, next time I hurt something, this would be

00:15:42.120 something acceptable to, to put into my body. And it's not like I rush off and buy a whole bunch and

00:15:46.680 start taking that every day. But it's like, that's another tiny little tool that I added to

00:15:51.340 my Swiss army knife or to my toolbox that I know works for me. And I mean, you, you know,

00:15:55.940 you go through life doing things like that and eventually you develop your protocols and your

00:15:59.700 medicine cabinet and your exercise routines and everything accordingly. But it's a matter of kind

00:16:04.040 of like intelligently moving through life and you know, every new chapter in, in your book of life

00:16:08.780 that you turn over, you're just a little bit more progressed in terms of your, your evolution as a

00:16:13.840 complete human being. Well, so what other metrics are you measuring or would you say are maybe even

00:16:19.620 critical metrics that we should be measuring? You talk about heart rate variability, you talk about

00:16:23.040 REM sleep, what other metrics should we be looking at? Sure. So the main things I do are I, I test my

00:16:30.680 gut via what's called like a three day, it's a three day stool panel, more or less loop into the

00:16:36.580 equivalent of a, of a hot dog tray that gets sent to your house and store that for, for three days,

00:16:41.540 doing it each day. It goes in these little bottles and then you ship it via the, the FedEx prepaid

00:16:45.980 label that comes along with it. And on each day you keep it in the refrigerator and tell your kids

00:16:50.460 or your wife or your loved one or anyone who happens to be in the house, that is not food. 1.00

00:16:54.540 That is my crap. Uh, but you send it off and it tells you like parasites, yeast, fungus, bacterial 0.99

00:17:00.440 balance, a whole bunch of interesting things about what's going on in your gut. And so I, I do that

00:17:05.960 once a year, occasionally when I've traveled somewhere really gnarly, like, you know, I used to do a

00:17:10.540 triathlons in Thailand, right? Where I'd swim in this nasty, gnarly water. And I inevitably always 0.96

00:17:16.260 come back with, with like, my stomach would just not be acting normally. So a lot of times when I'll

00:17:21.740 run a test like that, when I've been somewhere gnarly and find out, you know, I've got whatever

00:17:25.400 H pylori or some kind of an amoeba or, you know, need to do like a, that's some kind of an herbal

00:17:30.040 cleanse. But it's also just really useful. Like if you're somebody who ever gets, you know, constipation

00:17:34.620 or diarrhea or bloating, you don't know what causes it. Like it's, it's useful. I think to

00:17:40.260 do that test just like once a year as a really good way to do like a check-in on the gut. So

00:17:44.460 that's one thing I'll do. Another one that's just like a once in a lifetime test would be a DNA test,

00:17:49.300 right? Where, and this is saliva, right? You drip saliva into a tube. I found that that's sniffing a

00:17:54.680 jar of peanut butter does it for me, right? When the tube arrives in my house, I sniff the peanut

00:17:58.240 butter and that just starts salivating like crazy.

00:18:00.100 Yeah, exactly. So, um, you send that off and you get information back, you know, usually

00:18:06.400 like 23andMe is a company that will do this and you'll find out, you know, some fascinating

00:18:10.240 things about your ancestry, but then also really interesting anecdotes like how well you metabolize

00:18:15.680 B vitamins or whether you're a fast or a slow coffee metabolizer or, you know, what your,

00:18:22.540 your addictive potential for something like, like say nicotine or, you know, all these really

00:18:27.440 interesting things that, you know, like I found out I had a really higher than normal risk for

00:18:31.000 prostate cancer, right? So when I found that out, I started just every single day with my salad. I'll

00:18:35.500 include like some fresh raw tomatoes for the lycopene content, which helps with, with, with, uh, your,

00:18:40.620 your prostate specific antigen and your prostate health. And so it helps you make little health

00:18:44.740 decisions like that too. Or, or I also, I also tested, uh, showing that, that my genetics indicated I

00:18:50.660 have a higher than normal risk for type two diabetes. So I go out of my way to do things that

00:18:54.820 stabilize blood sugar levels, right? Like I keep some apple cider vinegar around and I have a little

00:18:58.900 bit of that in water when I wake up and I do like some, some Ceylon cinnamon, which helps to lower

00:19:04.640 blood sugar if you have it before you eat like a carbohydrate dense meal. So, you know, little

00:19:09.740 things like that. I'm a, I'm a big fan of doing like at least once in a lifetime, a DNA test, which

00:19:15.960 is a saliva test. And then probably the other, the other two things that I quantify, one would be blood,

00:19:21.380 right? We live in an era now where you can get like a complete blood panel for anywhere between

00:19:26.960 500 and a thousand dollars. It would have cost like 10,000 plus dollars at the, the Princeton

00:19:31.440 longevity Institute or something like that 10 years ago. So, and you can order this kind of stuff

00:19:37.020 practically, you know, to your own house or, you know, what's called a requisition form that you

00:19:42.000 wander into a local lab. It was like three labs within five miles of my house. If I just use like

00:19:47.560 the search function on one of these websites, like wellness FX or, or direct lab. So you bring

00:19:52.700 the form in, they draw the blood. And within two weeks you get a PDF of like every little thing

00:19:57.700 from vitamin D to testosterone to thyroid. So that, that's one, like I'm because I'm guinea

00:20:03.880 picking so much and I'm like a health blogger, I'll do something like that. And you know,

00:20:09.260 I, I, my recommendation is like to do something like that once a year, but I'll do something like

00:20:13.560 that, like four to five times a year, just cause I'm constantly kind of like throwing all sorts

00:20:16.580 of new things in my body. I like to just keep a, keep a running tally, but I don't think any,

00:20:20.900 everybody needs to do that. But like once a year, that's prudent. And then the last one is to like,

00:20:27.180 when you get your blood tested, that's a snapshot of what's going on. Let's, let's take cortisol,

00:20:32.940 for example, right? If you get your blood tested and you get a test in the morning, which is usually

00:20:37.060 what you do. Cause you, you test when you're in like a fasted state, it shows your cortisol in the

00:20:41.600 morning, but it doesn't show what's happening with your cortisol all day long or what's happening

00:20:45.240 with your testosterone all day long. Cause hormones specifically are things that fluctuate all day

00:20:49.440 long and they're supposed to fluctuate in specific patterns and doing like a one-time blood test

00:20:53.840 doesn't show that. So the other thing I recommend, you know, once a year or like if you're an athlete

00:20:59.260 and you're feeling beat up, you know, once, you know, it could be just once every few years that

00:21:03.480 you do something like this, but it's called, um, it's a urine test. I used to recommend like a saliva

00:21:08.580 test for hormones, but now the urine test is better. There's one called a Dutch test.

00:21:12.380 I did a whole podcast about it on my show and like how it works and stuff. But basically it just gives

00:21:18.660 you everything, like every hormone, like cortisol and testosterone and like freaking melatonin and

00:21:23.960 all this stuff. But you pee and every time you pee, you just pee on a strip, right? Like five times 0.69

00:21:29.380 during a 24 hour cycle. When you do pee, you just make sure you pee on a strip and then you just send

00:21:34.800 these strips in. And then that's exactly what is called a dried urine test. So they analyze your urine

00:21:39.460 for hormones because you actually dump most of your hormone metabolites out in your urine.

00:21:44.580 And so, so those are, those are the biggies that I measure is I do the sleep with my ring

00:21:48.780 and then I do the, the little five minute measurement. When I get up, I test my gut once a year,

00:21:56.760 do my blood, you know, a handful of times, do the saliva test once in a lifetime. And then every once in a

00:22:02.740 while, especially if you're an athlete, do that, do that hormone test. And those are like the main

00:22:06.480 forms of self-quantification that I'll use to keep a running tally on my body.

00:22:11.240 Right. And then you can just take that information and act accordingly. What do you know the,

00:22:14.380 the ring that you wear? Do you know what that is? And I can make sure we, we link that up in the

00:22:17.580 show notes for the guys if they're interested. Yeah. I wrote a few articles on it and I even did

00:22:21.440 a podcast with a guy who invented it. I discovered it at like a biohacking conference I was speaking at

00:22:26.480 in Finland. It's called the Aura and O-U-R-A. The reason I like it is like the Fitbit and the

00:22:32.720 Jawbone, a lot of these devices, they constantly transmit a Bluetooth signal.

00:22:36.480 Right. They're constantly like pinging and looking for a phone specifically.

00:22:39.780 And they've shown that, that like constant Bluetooth radiation can cause things like DNA

00:22:43.720 damage and blood brain barrier leakage and rats and some things that make me a little bit reticent

00:22:49.220 to just like constantly have a signal transmitting in my body. So that's why I wear the ring because

00:22:53.800 it has like a built-in internal computer that allows you to just like have it in airplane mode.

00:23:00.020 And then when you decide you want to sync the data to your phone, you could turn it like the

00:23:04.080 airplane mode off, sync it, and then put it back in airplane mode. So you're not constantly

00:23:08.320 irradiating your body, but it's still collecting data about your body.

00:23:13.480 Gentlemen, just a quick break for an introduction to the Iron Council. This is our exclusive

00:23:17.620 mastermind. If you have not already heard of it, it's designed for men like you

00:23:21.060 who are looking for the tools and the resources to take their lives to the next level. So we've got

00:23:25.740 the guidance, the direction, and the platform to help you level up in all areas of your life.

00:23:30.500 But specifically, we cover four major components. Condition, which is your overall health and the

00:23:35.560 conversation that we're having today. Calibration, which is about getting right with your mind and

00:23:40.040 your soul. Connection, which is about building deep relationships with the people you care about.

00:23:45.100 And contribution, which is focused on helping you add value in this world so you can make more

00:23:50.300 money and be more impactful. So if you're interested in connecting with other like-minded men,

00:23:55.480 getting some guidance from me and the rest of the gentlemen inside the council who have

00:23:58.500 figured some of this stuff out, join us. You'll get the tools, the guidance, the direction,

00:24:02.660 the resources, maybe even the kick in the pants that you need to help you crush your biggest

00:24:07.420 objectives this year. You can learn more and join us at order of man.com slash iron council.

00:24:12.820 Now let me get back to my conversation with Ben.

00:24:17.080 Right. Yeah. I think I actually heard Dave Asprey talk about this. He talked about his cell phone

00:24:21.360 being in his pocket and how his bone density had actually either reduced or changed in the,

00:24:26.880 in the same leg where his phone was. So I never thought about it like that, but it sounded like

00:24:31.280 it's more and more serious too. Oh yeah. Like your bones, your, your sperm count,

00:24:35.080 the temperature up by your head. If you're using it in your head. I mean like, yeah,

00:24:38.760 I'm pretty careful with, with stuff like that. Interesting. Yeah. So let's talk about maybe shift

00:24:43.480 over to even the mindset. I think there's a lot of guys out there who actually want to improve their

00:24:49.460 fitness. They want to improve their health. And I think they're having a very difficult time

00:24:53.660 getting started or just getting over that initial hurdle. And how do you get your mind right when it

00:24:58.220 comes to getting, getting going? I mean, honestly, the way that I do it is I write it down.

00:25:03.120 We have this weird human, uh, mechanism to where something that gets written down is actually

00:25:10.580 something that we accomplish. And if you want to take that one step further on that, which is

00:25:14.680 measured is managed, right? So if let's say you want to start into a workout routine, I'll do this

00:25:20.420 because I just kind of changed up the, my workout routine. So on Sunday night before the week starts,

00:25:26.480 I sit down and I make sure that I've written down what the actual plan is for each day of that week.

00:25:31.560 So I'm never waking up out of bed. I'm never like finishing the end of the day and having to engage

00:25:37.020 in decision-making fatigue, right? Like, what am I going to do with the workout today or the gym

00:25:41.880 today? Or, you know, when I wake up, like, should I work out today? Should I not work out? It's just

00:25:47.600 like all written down there for me. So all I have to do is just go into automatic mode

00:25:51.000 and do what is written down right there. And then we just talked about measuring, right? So if you're

00:25:56.960 measuring as you do it, that's all that much more motivational, right? If you're glancing at your

00:26:01.500 sleep cycles, if you're glancing at your steps, if you're glancing at your, you know, your, your

00:26:06.440 nervous system, things like that, it sucks you into becoming a little bit more committed to what it

00:26:12.720 is that you're doing. So I write stuff down and then I measure it. And those are really like,

00:26:17.260 if I'm not writing anything down, if I'm not measuring, typically stuff's not getting done.

00:26:21.020 And then the final key that I use is I always have something on the horizon that scares me a

00:26:26.700 little bit. And that provides me with some extrinsic motivation. So I'm always like signed

00:26:31.720 up for some kind of like, you know, whether it's a spearfishing trip or a hunt or a triathlon or,

00:26:37.960 uh, uh, an obstacle course race, or like my wife and I are signed up right now for a mixed doubles 0.98

00:26:43.400 tennis tournament in a couple of weeks. So I always have something I'm, um, I'm signed up for

00:26:47.980 that, that makes me get out of bed to do what it is that I need to do or finish up the day

00:26:54.560 and not just like plop on the couch and watch Hulu or whatever, because I know I have that thing

00:26:59.820 coming up that is going to be really uncomfortable and even more scary and embarrassing if I'm not

00:27:05.140 prepared for it. So I pretty much always have something coming up on the calendar that I got to be

00:27:10.900 ready for. That's a great idea. I know I've personally done that. And we talked briefly

00:27:14.860 about the Agogi and that is one thing I did that I was completely inadequately prepared for

00:27:20.540 when I signed up, but I was not going to fail when I got that done. So it really forced me to

00:27:25.800 get out of bed and do exactly what I knew I should be doing all along. Right. What's the, uh, what's

00:27:30.720 the craziest physical experience, I guess you'd say for lack of a better term that you've been

00:27:35.220 able to participate in? Uh, it's always changing because I'm always doing something new,

00:27:39.920 probably the hardest one was the Navy SEAL Kokoro thing. It was like the Navy SEAL

00:27:43.760 kind of like a week for civilians. Yeah. Mark Devine's Kokoro. That was pretty tough. I mean,

00:27:48.520 it's like 24 mile night hikes followed by like getting thrust into the ocean for like eight hours

00:27:55.620 in a row until you're hypothermic. And then you'd get out and you go to like CrossFit Murph with a 50

00:28:00.840 pound pack on it. Just like, it's just a beat down the whole time with absolutely no rest,

00:28:05.160 no recovery. And you really, you get to see what it feels like to be a Navy SEAL or what it would feel

00:28:11.600 like to, to train like the world's elite warriors, just the taste of it, you know, just beats you up

00:28:16.620 and spits you out. And that, that was a pretty hard event. You know, I, uh, I interviewed Mark

00:28:21.060 Devine on my podcast later on about it and wrote some follow-up articles about it. But I would say,

00:28:26.560 I would say that was tough. You mentioned the Egoji, the one that was 38 degrees below zero in Vermont,

00:28:32.420 where, you know, if you pulled on your pants to take a crap, your butt cheeks get frostbite.

00:28:37.640 You know, that we had to like prepare frozen fish, just sticking up out of the snow to even 0.96

00:28:43.340 eat during that race. And like that, you know, that it was just crazy, crazy cold. That was

00:28:48.700 another pretty tough one. Um, and then the final one that comes to mind, just fricking Ironman Hawaii,

00:28:54.700 dude. I did that race six times and it's just so hot. And because it's like the world championships

00:29:00.560 of triathlon, everybody there is so fast, right? The whole field moves fast. So there's no option

00:29:05.060 to just kind of like take your time through the race. I mean, it's, that one's another one, 1.00

00:29:09.100 you know, the, the rubber on the bottom of your shoes is melting and it's hot and you're covered

00:29:13.160 in salt water. So everything's chafing and, uh, you know, and you're just, you're dried up like a,

00:29:18.540 like a raisin with rhabdomyolysis at the end of that thing, you know, where you're like peeing

00:29:23.220 Coca-Cola color. And it's just like, it beats you up and spits you out. And, you know,

00:29:28.040 for a couple of weeks, you just, your body's just reeling after that thing.

00:29:31.260 I don't argue that any of that stuff's healthy, but you know, it's a good way to grow some hair

00:29:34.440 on your chest. I mean, let's talk about the takeaways. You talk about growing hair on your

00:29:37.820 chest, but, but realistically, I mean, what are, what are your takeaways when you do events like

00:29:41.560 this? Because you keep going back for more. And so I'm really curious about what that draws and

00:29:45.780 then some of the lessons that you're extracting from this. Well, it makes you a stronger version of

00:29:49.660 yourself. It makes you a, an inspiration to people who maybe are just in couch potato mode,

00:29:55.300 but that, you know, they see you doing something like that and it inspires them to go out and do a,

00:29:58.460 do a 5k or, you know, just, just get up and take better care of their bodies. Ironically,

00:30:03.980 as you're out there beating your body to shreds, you're inspiring somebody to just like get up and

00:30:07.940 start to eat healthy. You know, it's a way to increase your tolerance or your threshold for

00:30:13.680 discomfort, for stress, to really make yourself a little bit more anti-fragile, to scratch that

00:30:19.600 primal itch to actually go out and experience something very much like war or battle or slaying

00:30:25.820 a dragon or climbing a mountain, you know, your own personal Mount Everest. There's a lot of kind

00:30:31.440 of like built in human characteristics that something like that satisfies when it comes to our craving to

00:30:37.520 just like get out of the office, right. And go experience life, you know, in a little bit more

00:30:42.360 primal way. And, uh, you know, for, for me, part of it too is like my business is to figure out how

00:30:49.560 to get the most out of the human body and brain and to tell other people about it. In order for me to

00:30:54.360 do that, sometimes I need to take the human body and brain to their absolute limits, right. To the,

00:31:00.220 to the brink of exhaustion or, you know, danger or complete burnout. And then tell people what works

00:31:08.020 and what doesn't when it comes to being able to string the body through something like that.

00:31:11.620 Has there been a moment where you were genuinely scared for your health?

00:31:16.000 Nah, I mean, not, I mean, you always know you're beating yourself up and it's going to really hurt

00:31:19.940 for a few weeks after, you know, when you're spraying your ankle and you still have 20 miles

00:31:23.120 to go or, you know, I've been in some situations where I've gotten really hypothermic and super

00:31:28.320 cold and you just keep reminding yourself like you'll pass up before you die. You'll pass up before

00:31:32.800 you die. There's, there's an ambulance there. So like I've never, I've never found myself in a 0.93

00:31:38.180 situation where I'm just stranded out in the middle of nowhere with nobody knowing

00:31:41.560 where I am and I'm, you know, stuck in the cold or something like that. I, I fortunately

00:31:45.060 have not had to deal with that. Um, so, so no, I've, I've never, I've never really been

00:31:49.600 in a situation where I really, truly thought I was going to die. I've just been in situations

00:31:54.300 with, with extreme discomfort, right? Like, like getting GRD in Thailand and having to do

00:31:59.920 a race while, you know, blowing poo out my backside and stopping in farmer's fields to, 0.80

00:32:04.420 to wash and rinse and, you know, just being again, shriveled up like a raisin, you know,

00:32:08.360 stopping off in the airport in Korea for IVs on the way home, you know, all this stuff to,

00:32:12.420 to nurse you back to life. But I mean, that, that's probably one advantage that I have is

00:32:16.520 I have a master's degree in human physiology and, uh, have studied biochemistry and microbiology

00:32:22.620 and anatomy and physiology just intensively for a very long time. That was my formal education

00:32:28.960 in college. So I kind of know like, like what it takes to kill a human being. And generally when I'm

00:32:34.440 in those types of situations, I do have that knowledge to know that most of what I'm doing

00:32:38.360 is really not something that's going to kill me. It's just going to kind of deplete the body for a

00:32:42.380 little while. And maybe even along those lines, you talk about not being alone. What, what does your

00:32:46.360 support team even look like? Are you training with a partner? Do you do these events with other

00:32:50.900 people? I'm really curious about that support team for you. No, I don't really train with a

00:32:54.980 partner or train with a team or go to a box or go to a gym or anything like that. Cause I'm just

00:32:58.840 busy. So all my training's at the drop of a hat, right? Like if I, if I've got a one hour opening

00:33:03.960 and a one hour window during the day, I'm not going to spend 10 minutes each way driving to the gym,

00:33:09.380 five minutes tapping my fingers, waiting for my workout partner, you know, and then another 10 minutes,

00:33:14.180 like socializing after the workout is done. I get in, get out quick, get it done. So, you know,

00:33:19.820 most of my training is done completely alone, which I like, you know, I'm kind of introverted

00:33:23.820 anyway, so I don't, I don't mind. That's the way I always have been. Right. I just dig going,

00:33:27.420 you know, I'll go on a three hour hike by myself and just enjoy life. Right. Uh, and then in terms

00:33:32.720 of what, you know, during these events, I mean, everything I just talked about, like there's

00:33:35.940 always support crew there. Like there's always somewhere there, there's an ambulance or there's

00:33:39.220 a hospital or there's a medical crew. It's pretty seldom that, you know, unless it's like a water

00:33:44.300 deal where people will, you know, pass out during a triathlon and die during the swim

00:33:48.900 portion just cause you, you know, people don't see it. That's, that's pretty rare, but in most

00:33:53.640 cases, somebody is always around to be able to more or less, you know, catch you when you fall

00:33:58.560 in any of these events that are organized. And even when I'm out hunting, you know, with, with,

00:34:03.840 you know, a guide or some friends who are hunting, like you still, you've got, you've got radios,

00:34:09.140 you've got walkie talkies, even if you're out in the middle of nowhere, somebody has a satellite

00:34:12.540 radio to be able to call in a helicopter if you need it. So now you're never like completely forsaken

00:34:18.140 it alone. What are some of the, maybe some, some missteps that you see people taking as they are

00:34:23.700 embarking on getting into better shape, getting their mindset, right? Their nutrition, all of

00:34:27.280 this stuff. Are there some common pitfalls that we need to make sure we avoid? The, the main thing

00:34:31.720 in terms of pitfalls is, uh, I guess the one, the one biggest thing that I see over and over again

00:34:37.280 is that all or nothing approach, right? Like I didn't get my, my yoga and my sauna and my cold shower

00:34:43.280 and my high intensity interval training or weight training session in today. And, and so I'm just

00:34:49.900 going to throw up my hands and go watch TV. Whereas you could say, I'm going to do a four

00:34:55.460 minute to bat a set of burpees, right? Which would be 20 seconds on 10 seconds off as much as you can

00:35:00.680 squeeze into four minutes. And you would be surprised at how much those little tiny things to

00:35:05.840 make your body better still do the trick. And so, yeah, I mean, I'll have some days where I'm super

00:35:11.140 busy and I just tell myself, you know what, screw it. Workout's not going to happen today. You know,

00:35:15.700 just about everything I have planned for that is not going to happen, but you know what? I can do

00:35:18.940 a hundred jumping jacks at the end of each hour and string myself through this day. And you know

00:35:23.280 what? That's better than nothing. So I would say the biggest pitfall is the, the all or nothing

00:35:27.560 approach, especially if people want to like eat super healthy. It's like, you know, whatever you're

00:35:32.260 super duper busy. You find yourself at Subway, right? Like make lemonade out of lemons, you know,

00:35:38.520 order, order the coolest sandwich you like, toss out the bread, eat it and consider that day to be

00:35:45.420 a day where you might do a little bit of intermittent fasting, right? So, I mean, there's,

00:35:48.700 there's always workarounds. It never had any, you know, and that would be as opposed to you being

00:35:52.880 able to get to whole foods and make yourself your giant kale salad with all the superfoods on it,

00:35:56.720 blah, blah, blah. It's like, sometimes you just kind of roll with the punches and, and knowing that

00:36:01.280 that's okay, I think is going to help overcome these, you know, typical pitfalls.

00:36:05.940 Yeah, no, that makes sense. And one of the things that I've seen a lot of guys too is,

00:36:08.960 is they'll compound the problem, right? So they'll, they'll get behind and then they'll start stacking

00:36:14.240 these days of getting behind day after day after day. And then eventually they're just out of the

00:36:18.420 habit and then three years pass and they're realizing, oh, I need to get up and get going

00:36:22.200 again. Right, exactly. Yeah. Well, so if, if somebody's getting started, let's say they,

00:36:27.000 even if they're participating, like I think the, maybe the lowest hanging fruit would be to

00:36:31.260 compete in some sort of obstacle or endurance event. And let's say somebody wants to get started

00:36:35.920 with that from, Hey, I'm on the couch to, I need to go participate in this event. Like you're

00:36:40.500 talking about having these targets out in the future. What would be the first thing somebody

00:36:43.980 should do? Find an event and sign up for it. I mean, that's, that's really the first thing to do

00:36:48.240 is get it on the calendar. And what I tell people is once you get it on the calendar, like tell all

00:36:52.100 your friends about it, post it on Facebook, like paint yourself into a corner, right? So don't just

00:36:55.880 sign up for the triathlon and keep that a secret to yourself. Like take a photo of the registration

00:36:59.140 page and post that to Instagram and like tell your friends on Facebook and maybe start like a

00:37:03.240 training blog and do things that, that kind of put the pressure on you to not just sign up for

00:37:09.020 things. Cause, cause there's this weird human psychological response that we have to signing

00:37:13.720 up for things that give us the satisfaction, oddly enough of having already done the event,

00:37:19.220 right? So if I sign up for an Ironman, like my body will pat itself on the back for having signed up

00:37:24.300 for an Ironman, even though I haven't done the race or trained for it. So that's where telling people

00:37:28.160 about it, you know, hiring a coach or putting some form of extrinsic motivation and joining

00:37:34.000 a team, joining a club, joining a group, doing something that keeps you accountable and that

00:37:38.480 embarrasses you. If you don't finish the event or do the event, I think that's key.

00:37:44.320 Yeah. I can see how that'd be critical because even as I participate in that, uh, that Spartan

00:37:48.020 event, there was no way I couldn't finish because we've literally got thousands of guys that are

00:37:52.480 listening that know I'm actually going to go out and do it. And if I don't hit that 60 hours,

00:37:56.600 that's going to be pretty. Oh yeah. Yeah. Yeah. A funny story about that is that, uh,

00:38:02.240 when I would do Ironman triathlon, I would like preload up a bunch of tweets to my Twitter account,

00:38:07.520 like pre-schedule a bunch of tweets that, you know, like, Oh, I'm riding my bike past the

00:38:11.240 a hundred mile mark. And now I'm starting the marathon. So I would know where I like stuff was

00:38:15.840 going to be going out on Twitter and I would just know I had to be at that specific place at that

00:38:19.640 specific time. So it kept me really like on top of things in terms of everything from like

00:38:23.820 making sure my nutrition was dialed in my pacing was dialed in, you know, and, and granted, you know, 0.95

00:38:30.400 a couple of times it came back to bite me in the ass when I would like get a flat tire, right. And 0.98

00:38:34.320 be like 10 minutes behind of what I had tweeted where I would be. And, you know, but, but ultimately

00:38:38.820 I think the pros outweigh the cons of, of setting it up so that you do have that huge amount of

00:38:44.500 extrinsic motivation, especially for those tougher events. Yeah. And that just that added level

00:38:48.400 of accountability. Yeah. I get that. I'm going to have to try that. Well, Ben, Hey, I know we're

00:38:51.800 winding down on time. I want to ask you a couple of questions as we wind down today. And the first

00:38:55.460 one is what does it mean to be a man? I think that, that being a man, and it's not like women 1.00

00:39:01.160 don't have to deal with this as well. Cause I mean, they got to freaking push something the size of a

00:39:05.180 watermelon out their vagina. So they, you know, they, they have to put up with suffering too. 0.99

00:39:09.220 But part of being a man is, is being resilient, uh, being anti-fragile, being, uh, being able to

00:39:15.960 withstand stressors. And what I mean by that is as a man, you should be able to go like sit in a

00:39:21.000 really hot sauna for 30 minutes. And when it starts to get hot, just like sit there and take

00:39:24.860 it and be able to breathe or tap your feet or just stay in there and not walk out as a man.

00:39:29.080 You should be able to hop into a cold shower and just like take a cold shower without freaking out

00:39:33.240 and whimpering like a baby. I'm giving these examples. Cause I hang out with guys or I've

00:39:37.380 hung out with guys who, who lit like, as soon as it starts to get hot in the sauna, they're like,

00:39:40.440 I gotta go, I'm getting hot. I'm like, stay in here. That's what getting like, you're in the sauna

00:39:44.700 because getting hot is what makes you stronger and creates all these heat shock proteins and nitric oxide,

00:39:49.260 like suffer it out, dude, you know, focus the mind. Same thing with the cold shower. You don't

00:39:54.260 freak out. You just start doing deep nasal breathing and train your body how to suppress

00:39:58.220 that mammalian dive reflex. And when you do that, your vagus nerve gets stronger and your nervous

00:40:03.760 system gets stronger. And, you know, I, I personally rarely touch the hot water handle on my shower. I

00:40:08.580 always take an icy cold shower, usually a couple of times a day. So being able to withstand stressors

00:40:14.060 like heat stressors, like cold, um, you know, and, and, and, uh, being able to, for example, another one

00:40:21.560 that I see frequently is guys are hungry and they're like, I gotta eat. Just get used to like suppressing

00:40:26.860 hunger. You know, I weigh 175 pounds. My natural body weight is 190. I spend life eating 80% of what I

00:40:35.400 want to eat. I spend life always with a slight amount of hunger that keeps me on the edge. And the reason

00:40:41.840 that I do that is cause I still compete professionally in obstacle course racing. So I just

00:40:46.220 know that 15 extra pounds of hauling my ass up a hill just hurts. It hurts. I don't have to carry 0.99

00:40:51.240 it around, you know? And so I just want to be a faster run. If I wanted to get swole, I'd start

00:40:55.240 eating more and I'd get up to 190. You know, I used to be 215 cause I used to bodybuild and I would

00:40:59.600 just eat copious amounts of food until I didn't want to eat anymore. Right. But, but things like hunger

00:41:04.460 and cold and heat, I think a man should be able to embrace those and do so, do, do so without

00:41:11.320 either complaining about it and also without like bragging about it necessarily, which may sound

00:41:16.860 ironic because I, I realized it sounds like I just bragged about my ability to be able to whatever,

00:41:21.880 push myself away from the table and I'm 80% full, but being able to do that stuff and not like go

00:41:25.780 around to everybody inside and be like, Oh, I'm fasting today. I've, I'm so hungry, but I'm fasting.

00:41:32.080 Hey, look at me. So just being able to do that stuff and do it and do it because you know,

00:41:36.860 you're making yourself resilient, not so you can impress your coworkers or whatever.

00:41:40.520 So yeah, those are the biggies because most guys I've found can push themselves pretty hard in the

00:41:44.720 gym, right? And can do the kettlebell swings till they're red in the face, but then like 0.99

00:41:49.260 can't handle the cold shower or the heat or the hunger. So just make sure you're covering a wide range

00:41:54.920 of stressors, not just the ability to be able to make muscles burn. I love it. Yeah. And that's

00:41:58.940 something obviously we're, we're on board with. You talk about resilience and

00:42:01.740 mental fortitude and toughness. So right in line with what, what we, what we believe as well. So

00:42:05.720 Ben, I want to let you know, I appreciate you coming on the show. Tell us how we can connect

00:42:09.340 with you because obviously we just, we didn't get into very much at all. And there's so much more we

00:42:13.340 can get into depth. And I know a lot of guys will be interested in doing that.

00:42:16.480 Yeah. Well, I mean, honestly, the quickest way to find out what I do and my podcast,

00:42:21.440 my blog and everything is just, uh, Ben Greenfield fitness.com. Um, and at Ben Greenfield

00:42:27.400 fitness.com I've got, you know, podcasts and blogs and all sorts of free material over there for you

00:42:32.720 to peruse. And then, um, I also have a book like 500 plus pages jam packed with biohacks for

00:42:38.600 digestion and sleep and hormones and, uh, fat loss and muscle gain and all sorts of stuff.

00:42:44.380 That's, that's called beyond training. And that is that beyond training book.com right on. Yeah.

00:42:50.740 We'll send all the guys over there for more information, Ben. I just want to, again,

00:42:53.340 let you know, appreciate you. Uh, hopefully we'll bump into each other at some future obstacle race.

00:42:57.780 I'd be good to shake hands, but I appreciate your work and how you're showing up because it's helping

00:43:01.480 me be a better man. And I know the value you provided today is going to help the guy. So

00:43:04.540 thanks again for coming on. Thanks for having me on, man. There it is guys. Such a powerful

00:43:09.760 conversation with New York times, bestselling author, Ben Greenfield. If you haven't bought his book,

00:43:14.960 if you haven't checked out his site and the resources he mentioned, I would suggest that you do that.

00:43:19.460 It will definitely help you improve your level of fitness, exercise, nutrition, health, all of it.

00:43:25.300 Again, just a quick reminder about the iron council. This is our exclusive mastermind again,

00:43:30.420 designed to help you take your life to the next level in those four key areas, which is condition,

00:43:36.720 calibration, connection, and contribution. If you're interested in learning more about what we're

00:43:41.140 doing, head to order of man.com slash iron council. You can get all the details that you may need.

00:43:46.960 You can ask me any questions that you may have, and you can claim your spot inside the iron council.

00:43:52.300 Gentlemen, I look forward to talking with you on Friday for our Friday field notes,

00:43:55.640 but until then take action and become the man you were meant to be.

00:43:59.480 Thank you for listening to the order of man podcast. You're ready to take charge of your life

00:44:04.080 and be more of the man you were meant to be. We invite you to join the order at order of man.com.

Order of Man - March 07, 2017

103： A Practical Approach to Improving Your Health ｜ Ben Greenfield

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