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.

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]

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.