The Dylan Gemelli Podcast – Episode #75 CHRISTMAS SPECIAL Featuring BEN GREENFIELD!!

Date: December 22, 2025
Host: Dylan Gemelli
Guest: Ben Greenfield (New York Times bestselling author, fitness expert, biohacker)

Episode Overview

In this Christmas special, Dylan welcomes one of his most sought-after guests, Ben Greenfield—a cornerstone in fitness, biohacking, and wellness. Together, they dive deep into nuanced topics of diet, fasting, heart health, cellular well-being, spiritual fulfillment, and practical, actionable strategies for optimizing quality of life. Both share personal stories, expert insights, and advanced protocols, blending hard science with real-life experience.

Key Discussion Points & Insights

1. Individualized Diet & Carbohydrates

[03:10 – 10:35]

• Ben’s Viewpoint:

  • There is no “one-size-fits-all” diet due to biochemical individuality (genetic variations, microbiome differences, lifestyle needs).
  • Advocates for self-quantification—using tools like blood work and glucose monitors.
  • “The ribeye and sauerkraut diet might completely screw over somebody with, let’s say, over methylation issues...” (Ben, 04:25).
  • If customization isn’t possible, a Mediterranean diet is a strong, diverse default.
  • Carbohydrate needs scale based on activity level—a Crossfitter or Ironman will need more than a sedentary individual.
  • Strategic carb timing (especially at dinner) can aid in better sleep via serotonin/melatonin production.

• Notable Quote:
  “Test yourself, self-quantify, and customize your diet to you. If you can’t, follow some semblance of a Mediterranean diet, strict carbs, but not excessively, unless you’re managing some kind of disease.”
  (Ben, 10:26)

2. Fasting for Health & Performance

[11:51 – 19:39]

• Spiritual & Physiological Dimensions:
  • Fasting is deeply rooted in religious practice and can amplify spiritual connection.
  • Heavy training and longevity may not align—performance often comes at the expense of long-term health.
  • For athletes, intermittent fasts of 12-14 hours (men) / closer to 10 hours (pre-menopausal women) are workable.
  • Extended fasts (24h, dinner-to-dinner) several times a month can stimulate autophagy without breaking down performance.
  • Use of ketone supplements and essential amino acids suggested to protect muscle and performance during fasts.
• Notable Quote:
  “Performance is not necessarily synonymous with health... Just because you’re crushing it in the gym doesn’t mean you’re living the healthiest life for longevity.”
  (Ben, 12:30)

3. Cardiovascular Health: Plaque, Testing & Interventions

[20:39 – 36:03]

• Differences between stable (hard) and unstable (soft) arterial plaque, their respective risks, and diagnostic strategies.

• Importance of not relying solely on lipid panels—imaging (carotid ultrasound, calcium scan, clearly CT) provides more actionable insight.

• Pharmaceutical approaches: Combination of statins, ezetimibe, PCSK9 inhibitors; discuss concerns on side-effects and cholesterol’s positive roles.

• Natural strategies: High-dose nattokinase, dietary nitrate sources, red light therapy, PEMF, minerals. Notably, supplements require effective dosing (e.g., 8,000–12,000 IU nattokinase).

• Dylan shares his personal cardiac journey and Lp(a) reduction from 330 to under 100.

• When to start testing:

  • Men: age 30 if family history
  • Women: perimenopause, or earlier if risk factors exist

• Notable Quotes:

  • “If you find plaque, it is going to progress...it will almost act like a little bit of a fly trap...” (Ben, 24:30)
  • “Classically trained physicians will tell you Lp(a) is not modifiable at all. I disagree... I would say, by traditional methods, yes, but by introducing—did you do like high-dose niacin?” (Ben, 31:38)

4. Post-COVID, Spike Protein & Heart Health

[33:58 – 37:15]

• Increase in cardiac issues among young people—possibly spike-protein induced via infection or vaccine.
• Traditional plaque testing may miss post-COVID issues; recommendation to check inflammatory markers (hsCRP, cytokines).
• Advanced interventions (Serif blood filtration) exist but are not accessible for most.

5. Cellular & Mitochondrial Health

[37:16 – 45:10]

• Foundations for all health: cell membrane fluidity, dietary fats, quelling oxidative stress, mineral balance, and nature-based therapies.

• Real-world strategies: Eat diverse fats (target omega-3/omega-6 ratio), embrace dietary plant diversity, supplement minerals if needed, utilize sunlight, grounding, PEMF.

• Dylan shares his transition out of “fat phobia,” moving from low to high dietary fat, observing improvements in health/activity level.

• Notable Quote:
  “Cellular health and mitochondrial health are basically the foundational principles behind every organ system... So for the cell membrane: proper fluidity and rigidity... avoiding a completely fat-phobic approach…” (Ben, 37:59–38:15)

6. Mind-Body and Spiritual Health Integration

[47:13 – 60:31]

• Vagus Nerve & HRV:
  • Explains the connection of vagus nerve stimulation (via meditation, humming, cold immersion) to emotional regulation and HRV.
  • Technological tools (Truvaga, electrical stimulators) and advanced procedures (stellate ganglion block) introduced.
• Spiritual Fitness:
  • Research supports prayer, faith practice, and community for enhanced health and contentment.
  • Ben and Dylan share personal moments of spiritual emptiness amid worldly success, transformed by faith.
  • Adversity: Framed as necessary; can be a tool for empathy, humility, growth.
• Notable Quotes:
  • “Your soul is the one bright, eternal spark that will go on to exist for better or worse, for eternity. That’s the part you should care about the most.” (Ben, 55:43)
  • “Being contented is not synonymous with being happy… being contented is essentially that feeling that no matter what, you know things are going to get better, and you’re right where you’re supposed to be.” (Ben, 57:17)

7. Practical Food Staples & Travel Nutrition

[61:14 – 63:51]

• Ben’s go-to travel grocery list, applicable to any budget:
  • Rotisserie chicken
  • Bag frozen blueberries
  • Macadamia or walnuts
  • Sardines or anchovies
  • Mixed greens, cucumbers, tomatoes, mustard
  • Yogurt (coconut-based when possible)
  • Dark chocolate
• Advice: Healthy eating on the road is manageable—just takes intent and basic planning.

Most Memorable Quotes

• "Test yourself, self-quantify, and customize your diet to you." (Ben, 10:26)
• "Performance is not necessarily synonymous with health." (Ben, 12:30)
• "If you excessively restrict dietary diversity...the less robust your microbiome population becomes." (Ben, 41:30)
• "Your soul is the one bright, eternal spark...that’s the part you should care about the most." (Ben, 55:43)
• "Being contented is...the feeling that no matter what...you’re right where you’re supposed to be." (Ben, 57:17)

Timestamps for Key Segments

• 03:10–10:35 — Diet, biochemical individuality, carbs & the Mediterranean model
• 11:51–19:39 — Fasting: spiritual, athlete-specific, and practical protocols
• 20:39–36:03 — Heart health, diagnostic tools, medications vs. natural plaque regression
• 37:16–45:10 — Mitochondrial & cellular health: foundational steps & actionable protocols
• 47:13–60:31 — Mind-body connection, nervous system, spirituality, and dealing with adversity
• 61:14–63:51 — Ben’s real-world travel grocery strategy

Resources & Where to Find Ben Greenfield

• Website/Podcast: BenGreenfieldLife.com
• Book: Boundless (Amazon link, BoundlessBook.com)
• New product: Boundless Bar (boundlessbar.com)

Summary Tone & Takeaways

The conversation is rich, evidence-driven, and practical with many personal anecdotes. Ben and Dylan blend technical protocol with grounded, lived experience, while not shying away from faith, adversity, and deeper meaning. At every step, nuance and personalization—whether in nutrition, supplementation, mindset, or spiritual approach—are emphasized.

This episode stands out for its depth, actionable science, heartfelt spirituality, and mutual respect between two leaders in fitness and health.