Episode 414: Ben Greenfield: Biohacking Sleep Deprivation with NAD and Creatine

Summary

Habits and Hustle: Episode 414 Summary

Title: Habits and Hustle
Episode: 414: Ben Greenfield: Biohacking Sleep Deprivation with NAD and Creatine
Release Date: January 10, 2025
Hosts: Jennifer Cohen and Ben Greenfield
Podcast Description: Habits and Hustle delves into the stories, habits, and rituals of individuals striving to live fulfilled lives. Host Jennifer Cohen engages with thought leaders, entrepreneurs, and extraordinary personalities, uncovering the often-hidden aspects contributing to their success.

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1. Biohacking Sleep Deprivation with NAD and Creatine

One of the central topics of this episode revolves around combating sleep deprivation through biohacking techniques. Ben Greenfield discusses his preferred supplementation stack to mitigate the adverse effects of insufficient sleep.

Key Points:

• NAD Precursors and Creatine: Ben emphasizes the combination of NAD precursors (like NR, NAD, or NMN) with creatine as an effective strategy against sleep deprivation. This stack aids in replenishing ATP levels in the brain and supports cellular repair mechanisms typically active during sleep.

  "When you're sleep deprived, two things happen. You get less ATP in the brain and the creatine can help to replenish that. The NAD assists with the cellular repair mechanisms that should have occurred when you're sleep deprived."
  — Ben Greenfield [00:40]

• Dosage Recommendations: Ben suggests a higher dosage of creatine (10-20 grams daily) than typically used for strength and power. To avoid gastrointestinal discomfort, he recommends splitting the intake into smaller portions throughout the day.

  "You could do like 4 or 5 gram portions spread throughout the day if you're sleep deprived."
  — Ben Greenfield [01:06]

• Comparison with Stimulants: He contrasts this stack with common stimulants like coffee and energy drinks, highlighting that while stimulants offer short-term boosts, the NAD and creatine combination provides more sustainable benefits by simulating ATP restoration and supporting cellular repair.

  "NAD combined with creatine, that stack is incredible because it helps to simulate a lot of what you would have gotten during sleep ATP restoration in the brain and cellular repair mechanisms."
  — Ben Greenfield [01:39]

2. Wearable Trackers and EMF Concerns

The conversation shifts to the use of wearable health trackers and the potential concerns associated with electromagnetic fields (EMFs).

Key Points:

• Choice of Devices: Ben prefers wearing a ring over other types of trackers, citing lower EMF emissions compared to devices like AirPods or smartwatches.

  "I wear a ring. Rings don't produce an appreciable amount of EMF."
  — Ben Greenfield [02:29]

• Alternative Devices: He mentions using a $30 Timex watch and a blood glucose monitor as part of his wearable tech arsenal, balancing functionality with minimal EMF exposure.

  "I use a cheapo like $30 Timex watch and a ring and a blood glucose monitor."
  — Ben Greenfield [02:34]

3. Importance of Blood Glucose Monitoring

Ben underscores the significance of monitoring blood glucose levels as a tool for managing dietary habits and overall health.

Key Points:

• Behavioral Impact: Tracking glucose levels makes him more mindful of his food choices, reducing the likelihood of indulging in high-sugar snacks.

  "What gets measured gets managed. I'm less likely to like blow through a bunch of dark chocolate trail mix on an airplane if I know I gotta look at the levels later on."
  — Ben Greenfield [03:09]

4. Navigating Lactose-Free and Dairy Alternatives

The discussion delves into the intricacies of lactose-free products, emphasizing the differences between various dairy and non-dairy alternatives.

Key Points:

• Lactose-Free Labeling: Ben critiques the labeling of lactose-free products that still contain skim milk but include lactase enzymes to aid digestion.

  "It says lactose free on the front, but it's got skim milk. However, they added lactase enzymes, so lactase enzymes digest the skim milk."
  — Ben Greenfield [03:36]

• Full-Fat vs. Low-Fat Dairy: He advocates for full-fat dairy products over low-fat or fat-free versions, citing benefits for metabolic function, satiety, brain health, and bone strength.

  "All the studies on the benefits of dairy tend to be much stronger with full fat dairy compared to low fat or fat free dairy."
  — Ben Greenfield [03:46]

• Alternative Milks: Ben discusses the advantages of goat and camel milk over cow's milk, highlighting lower lactose content and more bioavailable proteins.

  "Camel's milk and goat's milk are naturally more like an A2 or they have less of the A1 based protein."
  — Ben Greenfield [06:40]

5. Evaluating Sweeteners in Beverages

A significant portion of the episode addresses the role of sweeteners like agave, fructose, and others in dietary consumption and their metabolic implications.

Key Points:

• Agave and Fructose: Ben clarifies misconceptions about fructose, explaining that while excessive intake can elevate triglycerides and contribute to fatty liver disease, consumption within a balanced caloric framework, especially for active individuals, is generally not problematic.

  "If you're a physically active person and you're not overeating and you're having fruit juices, agave in a drink or whatever. It's usually not an issue unless you're eating too many calories, at which point fructose can become an issue."
  — Ben Greenfield [08:53]

• Natural vs. Processed Sweeteners: He differentiates between natural sources of fructose, such as fruit, and processed forms like high fructose corn syrup, emphasizing the latter's association with harsh chemicals.

• Glycemic Index Considerations: Ben warns about high glycemic index fruits like grapes, which can cause repeated insulin surges and potentially lead to insulin insensitivity and metabolic issues over time.

  "If the fruit is sweet and has a high glycemic index, which grapes do, long term, you're getting so many insulin surges due to that high sugar content that you could create a long term state of insulin insensitivity."
  — Ben Greenfield [10:40]

6. Product Evaluations and Recommendations

Throughout the episode, Ben evaluates various health products, providing insights based on their ingredient profiles and health impacts.

Key Points:

• Magic Mind Elixir: Ben discusses a product called Magic Mind, highlighting its use of matcha green tea and agave. He explains the benefits and potential drawbacks of agave as a sweetener.

  "A lot of people see agave and they'll be like, oh, that's just a hundred percent sweetener. And agave does have a higher amount of fructose in it."
  — Ben Greenfield [08:53]

• Ingredient Label Analysis: He shares his criteria for evaluating product ingredients, favoring natural sweeteners like stevia, allulose, D-ribose, or erythritol, and cautioning against fillers like carrageenan that can upset digestive systems.

  "I would like to see stevia or allulose or D-ribose or erythritol. If people's guts can handle a sugar alcohol, then like acetulfamin, potassium or suc."
  — Ben Greenfield [04:05]

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Conclusion

In this episode of Habits and Hustle, Ben Greenfield offers a wealth of knowledge on biohacking techniques to counteract sleep deprivation, the judicious use of wearable health technologies, the importance of blood glucose monitoring, and the nuanced choices surrounding dairy and sweeteners in one's diet. His insights emphasize a balanced approach to supplementation, mindful consumption, and selecting health products that align with individual physiological needs.

For listeners seeking to optimize their health through informed habits and strategic biohacks, this episode provides actionable advice grounded in scientific understanding and practical application.

Transcript

[A]

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

[B]

Hey, friends. You're listening to Fitness Friday on the Habits and Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Aren't these IVs really good for brain like cognition and focus and brain fog and our ones?

[A]

Yeah, yeah.

[B]

And also for the mitochondrial health.

[A]

Yeah. As a matter of fact, my favorite stack for sleep deprivation is nr, nad, or nmn, which are all just like NAD precursors and creatine. Because when you're sleep deprived, two things happen. You get less ATP in the brain and the creatine. The phosphagen and creatine can help to replenish that. And then the NAD assists with the cellular repair mechanisms that should have occurred when you're sleep deprived. And so ye having coffee and energy drinks and all that stuff and kind of band aid. Sleep deprivation.

[B]

Right.

[A]

Using about 10 higher, higher than what you'd use for strength and power, like 10 to 20 grams of creatine a day. And that will give you disaster pants if you take it all at once. So you could do like 4 or 5 gram portions spread throughout the day if you're sleep deprived. I wouldn't. You don't need to do this every day. And then nad, IV patch, oral.

[B]

Okay, wait, so that's a good, that's actually a good clip.

[A]

Fantastic for sleep deprivation.

[B]

Okay, so say that one more time because I want to, I want to make sure people get that. So if you are sleep deprived, here is a cocktail that you should do that's very effective. Go ahead. Yeah, say it again. The nr.

[A]

If you're sleep deprived, then coffee, five hour energy, green tea, like all these central nervous system stimulus can kind of like short term jack you up. But NAD combined with creatine, that stack is incredible because it helps to simulate a lot of what you would have gotten during sleep ATP restoration in the brain and cellular repair mechanisms.

[B]

Okay, this is my question. Can you take NAD if I just took like a tract supplement and a creatine. Creatine scoop? Yeah, that would work.

[A]

Couple capsules. Although I, I recommend more than you'd usually take. So you take like four capsules of like the true Niagen and then you do 20 grams of the creatine, but you split that into four 5 gram portions throughout the day.

[B]

Can't that bloat you to take that much creatine?

[A]

That's why you wouldn't want to do it every day, but you also shouldn't be sleep deprived every day.

[B]

That's true.

[A]

Deeper issues to address.

[B]

Are you not wearing any trackers anymore because of all the EMFs?

[A]

I wear this ring.

[B]

Oh, you do?

[A]

Yeah, I wear a ring. Rings don't produce an appreciable amount of EMF. Yeah, like a Class 3 Bluetooth signal is not a big like maybe if you had it next to your head like airpod inside your ear all the time. Some people say it affects red blood cell flow and can cause clumping or, you know, heating of tissue. But Bluetooth is way less of important of a fish to fry compared to like wifi and radio frequencies from phones, et cetera. So I use a cheapo, actually just replaced it. My last one pooped out after six years. But I use a cheapo like $30 Timex watch and a ring and a blood glucose monitor.

[B]

Oh, so you do wear the blood glucose.

[A]

I do wear a blood glucose monitor. Why not? Because I don't know by this point, after using one for two years what does and does not spike my blood glucose. But just because what gets measured gets managed. I'm less likely to like blow through a bunch of dark chocolate trail mix on an airplane if I know I gotta look at the levels later on.

[B]

I love that line, by the way.

[A]

Or drink a 100 calorie cane sugar infused caramel latte. High protein iced coffee.

[B]

This one made me. Okay, let me slay's gonna hate me.

[A]

With false advertising on the front of it.

[B]

Why?

[A]

It says lactose free energy, but it's got skim milk in it. However, they added lactase enzymes, so lactase enzymes digest the skim milk.

[B]

Oh my God, I'm gonna get, I'm gonna get fired.

[A]

It's not that bad of a. Like that's good that they put lactase in there along with the skim milk. I would rather like this one. Look, if I can wave a magic wand, I'd rather they be using regular milk because all the studies on the benefits of dairy tend to be much stronger with full fat dairy compared to low fat or fat free dairy.

[B]

Right.

[A]

Full fat dairy, especially for the metabolic function, for the satiety, for brain function and for bone health if you go with full fat instead of low fat or fat free. So it's kind of like back to eggs. I'd rather you eat eggs with the egg yolk rather than egg whites. I'd rather you have chicken with the chicken skin and the gristle and the bone than have just pure skim milk. It's. It's more than just calories. And obviously we're talking about calories. Yeah, it's skim milk, but there is a hundred calories in this. And, and they do use artif or they do use low calorie sweeteners. Looks like stevia and. Yeah, so. So if I'm looking at ingredient label, I do like to see stevia or allulose or D ribose or erythritol. If people's guts can handle a sugar alcohol, then like acetulfamin, potassium or suc. But when I'm looking at an ingredient label, this is actually pretty clean. I would give this like a, like an 8 on a 1 to 10 scale. But I would say if you're concerned about like fat free milk and isolating the proteins from the fats, you know, like a, like a, either a nut milk, like an almond milk or a coconut milk or an oat milk without the cane sugar added or just like using whole milk would be a little bit better.

[B]

But isn't that better than having. So by the way, slate, Ben said eight out of 10, so that's still very good.

[A]

Yeah, it is. It is good.

[B]

And for the average Joe, who's not Ben, who is a fitness fanatic, not health, you know, health phenom, it's a really good thing to have because you at least it's getting 20 grams of protein into somebody who otherwise would not be having that.

[A]

Yeah.

[B]

And it's better than having, you know, a milkshake at McDonald's.

[A]

Right. I would drink this, honestly, if I weren't myself a little bit lactose intolerant. And I know what if I can have dairy if it's fermented, and this is the case for many people, if you ferment the dairy, if you do like a good fermented yogurt or a kefir or those will really be the two primary delivery mechanisms for, for fermented yogurt. You can do better if you're lactose intolerant. You can also do better on milks that have lower amounts of lactose sugar, like goat milk, camel milk, et cetera. But if.

[B]

What did you say?

[A]

Goat milk. Like a lot of. I raise goats, so I. We do have goat milk.

[B]

Yeah, we do. How about camel? You say camel milk?

[A]

It's a thing. You can find it. Yeah.

[B]

Stop it.

[A]

Yeah.

[B]

Okay. Okay.

[A]

Yak milk.

[B]

Where do you buy camel milk?

[A]

The camel milk company out of California is where I've gotten It in the.

[B]

Past from a camel?

[A]

Yeah, it's from a camel. Yeah. Surprising. Do you drink it goes from a camel? I have, but it's also really expensive.

[B]

I wouldn't. How much is a. How much is a liter of camel?

[A]

No, because I don't really buy it anymore. But it is better for the body. Why cow's milk? Because of a few reasons. Lower amounts of lactose, a smaller protein that's more bioavailable than the larger protein found in cow's milk. And also a lot of cows are bred now for a 1 protein instead of a 2 protein. So when you see at the grocery store that you can buy a 2 milk, that is milk that tends to produce a little bit less of an immune response in the body. And camel's milk and goat's milk are naturally more like an A2 or they have less of the A1 based protein because goat's milk.

[B]

Goat milk, I see all the time. So are you suggesting to people that they should maybe switch from maybe even their almond milk or their oat milk to a goat milk? Would that be helpful?

[A]

The nice thing about nut milks, again, if you are adding a bunch of, you know, cane sugar to them and thickeners and fillers, is that a lot of people who just don't do well with milk in general do better with that. And they're lower calorie in most cases. There's some that are higher calorie. Like, I think macadamia nut milk is the highest.

[B]

Yeah.

[A]

But one issue is, if you want to be careful with your calorie count, a nut milk is a better substitute compared to a dairy milk.

[B]

But how about the carragenes in them and all that stuff like that?

[A]

Yeah, yeah. And you, you can see on this. But on this, can they say no carrageenan. Right. That is a filler that can upset a lot of people's stomachs. So, yeah. And it says lactose free, sucralose free, erythritol free. But I, I don't want to throw them under the bus when I said false advertising. It's technically, they have an enzyme in their lactase that allows you to digest the lactose. So it's not lactose free.

[B]

Right.

[A]

But it's more like they have the carrier agent in there that helps digest lactose. So. So technically, by the time it gets into your stomach, it is lactose free.

[B]

Okay. That. Okay.

[A]

Theoretically.

[B]

Thank you. They're gonna, they're gonna hate me now for even bringing on this podcast that I don't care about.

[A]

But here, this one is about. But this one has erythritol in it, which can be a little bit like if people have like small intestine bacterial.

[B]

Overgrowth from my free. I don't know.

[A]

I don't know. It's not bad though. It's oxygenated. Yeah.

[B]

Okay, this is the next one. This is magic mind.

[A]

I love hydrogen infused water. That's good, that's good.

[B]

I got that for you. Okay. And then these magic minds. I want you. I. I'm blind, so I can't even read the ingredients. I do know there's amazing stuff.

[A]

I ate my carrots. Let me see it.

[B]

Okay, good. See?

[A]

All right.

[B]

All your.

[A]

Are you pretty small? So magic mine, new elixir, Matcha green tea agave. And it's a very small bottle. So a lot of people see agave and they'll be like, oh, that's just a hundred percent sweetener. And agave does have a higher amount of fructose in it. The thing with fructose, fruit juices, fruit sugars, et cetera, is a lot of people have vilified them. You know the idea that fructose is a poison. I think Dr. Robert Lustig introduced that concept in his book about calories. Do you believe that though? So it is true that fructose can elevate triglycerides and contribute to non alcoholic fatty liver disease, but only in a case in which the liver and muscle glycogen stores are already topped off. That's at which point fructose starts to spill over and cause issues. So if I'm burning 2,000 calories a day and I'm drinking 2,000 calories a day of coke and that's all that I'm drinking, I would theoretically not elevate my triglycerides or get a lot of the issues associated with fructose because I'm at a net calorie balance. I wouldn't advise it because you're also going to be like, you know, you're going to have low nutrient density and you're not getting enough protein, et cetera, if you're just drinking coke. But if people see agave or fructose or, you know, high fructose corn syrup, sometimes there's some harsh chemicals and things like that used to make that. So that's, that's an a whole separate side issue. But the idea of fructose in general is that if you're a physically active person and you're not overeating and you're having you know, fruit juices, you know, fruit in a blender, agave in a drink or whatever. It's usually not an issue unless you're eating too many calories, at which point fructose can become an issue.

[B]

Right. I mean, this is the whole conversation about, like, people are like, fruit does not get you fat, Please. I mean, this nonsense. No, fruit's not going to get you fat. Yeah, if you eat nine, if you eat like everything else, plus you eat nine pounds of grapes, like maybe I do sometimes that can be not the greatest.

[A]

Right. And. And if the fruit is sweet and has a high glycemic index, which grapes do, long term, you're getting so many insulin surges due to that high sugar content that you could create a long term state of insulin insensitivity. And then you get some appetite control issues, you get some metabolic issues that long term could cause problems. Even if you're not overeating the grapes or fruit, you're just eating enough to spike your blood sugar repeatedly throughout the day.