What Is The Healthiest Nut? Advanced Strength Training Secrets, How Often Should You Eat Protein & Much More! Solosode #500

Hosted by Ben Greenfield 27 recommendations extracted ▶ Listen ↗

Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.

What Ben Greenfield recommended

In transcript order

Endorses Sunlighten Sauna device ▶ 1:00

Sponsor read

Ben endorses the Sunlighten infrared sauna for delivering high-quality infrared light with low EMFs and non-toxic materials.

“
I have a sunlight sauna. This is patented heating technology

Certainty
explicit
strong endorsement

InfraredSaunaRecoveryLongevity
Endorses LMNT supplement ▶ 2:10

Sponsor read

Ben recommends LMNT zero-sugar electrolyte drinks for hydration with sodium, potassium, and magnesium.

“
zero-sugar electrolyte drink that's taking over the world

Certainty
explicit
strong endorsement

HydrationElectrolytes
Endorses Pistachios food ▶ 6:30

Ben recommends pistachios as one of the highest antioxidant foods, beating blueberries, pomegranates, cherries, and beets.

“
pistachios are among the highest antioxidant-containing foods

Certainty
explicit
recommendation

NutsAntioxidantsGut Health
Nuanced Weighted vest device ▶ 12:00

Ben suggests weighted vests are a useful adjunct for walks and bodyweight workouts but should not replace formal resistance training for muscle maintenance.

“
you still need to do like formal weight training in the gym

Dosage
Used during walks with bodyweight exercise gamification (squats/push-ups at mailboxes)
Caveats
Weighted vest alone inferior to resistance training for preserving muscle in study of obese older adults
Certainty
explicit
mild caution

Weighted VestMuscle MaintenanceResistance Training
Endorses Journal of Strength and Conditioning Research book ▶ 14:00

Ben recommends subscribing to the NSCA's Journal of Strength and Conditioning Research for staying current on exercise science.

“
I've subscribed to the... Journal of Strength and Conditioning Research

Certainty
personal only
personal use

Exercise ScienceLiterature
Endorses Eccentric overload training practice ▶ 17:00

In a protocol

Ben recommends focusing on the eccentric (lowering) phase of lifts with slower tempos or unilateral lowering to maximize strength and muscle gains.

“
you are triggering more of the muscle fibers that can handle a heavier load

Dosage
Example 2-second concentric, 4-second eccentric tempo; or lift bilaterally and lower unilaterally
Certainty
explicit
strong endorsement

Strength TrainingEccentricMuscle Hypertrophy
Endorses Troscriptions brand ▶ 19:30

Sponsor read

Ben recommends Troscriptions buccal troches containing methylene blue, cordycepin, agarin, B3-GABA for calm, sleep, focus, and energy.

“
I highly recommend Troscriptions

Dosage
Placed between upper cheek and gum; 15-30 minute onset
Certainty
explicit
strong endorsement

NootropicsBuccal DeliverySupplements
Endorses Our Place cookware brand ▶ 20:40

Sponsor read

Ben recommends Our Place non-toxic kitchenware free from Teflon and forever chemicals.

“
stop cooking with toxic cookware and upgrade to Our Place

Certainty
explicit
strong endorsement

CookwareNon-ToxicKitchen
Endorses X3 Bar device ▶ 22:30

In a protocol Alternative

Ben mentions the X3 variable resistance band system as a good portable tool for eccentric overload training.

Dosage
Slow the band lowering speed to maximize eccentric loading
Certainty
explicit
offhand mention

Resistance BandsEccentric Training
Endorses Tonal device ▶ 23:00

In a protocol Alternative

Ben mentions Tonal home gym as having an eccentric phase mode useful for accentuated eccentric loading.

Certainty
explicit
offhand mention

Home GymEccentric
Endorses ARX device ▶ 23:10

In a protocol

Ben uses and endorses the ARX adaptive resistance machine for matching and exceeding eccentric force during lifts.

“
The ARX is the one that I use

Certainty
personal only
personal use

Strength TrainingEccentric Overload
Endorses Blood flow restriction training practice ▶ 24:00

In a protocol

Ben endorses BFR training with cuffs/bands to enhance strength gains with light loads by trapping metabolic byproducts in muscle.

“
BFR bands still, I think, underrated

Dosage
Example: 4 sets per exercise of 30, 15, 15, 15 reps with 30 sec rest
Caveats
Ben personally cuffs both arms and legs simultaneously but notes this is not advised
Certainty
explicit
strong endorsement

BFRStrengthLow Load Training
Endorses Motor imagery training practice ▶ 27:20

In a protocol

Ben recommends visualizing forceful muscle contractions before sets to prime the nervous system and enhance strength gains.

“
Close your eyes for 20, 30 seconds. Do vivid imagery of the lift

Dosage
20-30 seconds vivid internal imagery before each set; or 5 minutes per movement on off days
Certainty
explicit
recommendation

Mental RehearsalStrength TrainingVisualization
Endorses Halo Sport device ▶ 28:20

In a protocol

Ben mentions Halo Sport tDCS device for cranial stimulation to recruit more motor units during training.

Certainty
hedged
offhand mention

TDCSNeuro StimulationStrength Training
Endorses Aggressive pre-workout music practice ▶ 30:00

In a protocol

Ben suggests listening to high-cadence (130+ BPM) aggressive music before lifting to enhance physiological arousal and neural drive.

“
130 plus BPM is what's actually been supported in research

Dosage
130+ BPM music
Caveats
Ben uses sparingly to avoid overtraining
Certainty
explicit
recommendation

ArousalPre-WorkoutMusic
Endorses Ammonia inhalants supplement ▶ 30:30

In a protocol

Ben mentions smelling salts/ammonia inhalants like Nose Torque as a way to acutely enhance arousal before heavy lifts.

“
Ammonia inhalants, like smelling salts

Caveats
Do not walk around smelling ammonia all the time
Certainty
hedged
offhand mention

ArousalPowerliftingSmelling Salts
Endorses Cold plunge practice ▶ 30:50

In a protocol

Ben recommends a brief cold plunge (1-2 minutes) before lifting as a physiological arousal mechanism.

“
hitting a cold plunge before you actually hit the gym

Dosage
1-2 minutes super cold water before lifting
Certainty
explicit
recommendation

Cold ExposurePre-WorkoutArousal
Endorses Controlled hyperventilation practice ▶ 30:50

In a protocol

Ben suggests 3-5 deep aggressive breaths before lifting to enhance physiological arousal.

“
three to five deep aggressive breaths before you lift

Dosage
3-5 deep aggressive breaths
Certainty
explicit
recommendation

BreathingArousalPre-Workout
Endorses NuCalm software ▶ 31:20

In a protocol

Ben recommends the NuCalm app—both for sleep and as a high-intensity audio track to get pumped up before lifting.

“
It's an app called NuCalm

Certainty
personal only
personal use

AudioArousalSleep
Endorses Moxy Monitor device ▶ 32:50

In a protocol

Ben mentions Moxy Monitor NIRS muscle oxygenation device for real-time biofeedback during training.

Certainty
explicit
offhand mention

BiofeedbackNIRSMuscle Oxygenation
Endorses Humon Hex device ▶ 33:00

In a protocol Alternative

Ben mentions Humon Hex as a NIRS muscle oxygenation biofeedback device.

Certainty
explicit
offhand mention

BiofeedbackNIRS
Endorses Velocity-based training practice ▶ 33:10

In a protocol

Ben recommends velocity-based training with devices like GymAware or Push Band, terminating sets when bar speed drops ~20% from first rep.

“
When velocity drops about 20% from your first rep, then you would terminate the set

Dosage
Terminate set at ~20% velocity drop from first rep
Certainty
explicit
recommendation

Velocity-Based TrainingBiofeedback
Endorses Block Blue Light BioLight bulbs device ▶ 38:00

Sponsor read

Ben recommends Block Blue Light's flicker-free, low-EMF BioLight bulbs with day/evening/night modes for circadian-friendly home lighting.

“
the most advanced light bulb on the face of the planet

Dosage
Three modes—day/evening/night—toggled via light switch
Certainty
explicit
strong endorsement

LightingCircadianEMF
Endorses Protein intake concept ▶ 43:00

Ben recommends 0.4 g/kg of protein per meal across at least 4 meals per day, totaling ~1.6 g/kg/day, to maximize muscle protein synthesis.

“
0.4 grams per kilogram per meal across a minimum of four meals

Dosage
0.4 g/kg per meal x 4+ meals = ~1.6 g/kg/day (~0.8 g/lb)
Certainty
explicit
strong endorsement

ProteinMuscle Protein SynthesisNutrition
Endorses Whey protein supplement ▶ 44:00

Alternative

Ben suggests a 30g whey protein shake as one practical way to hit per-meal protein targets for muscle protein synthesis.

“
you could do a 30-gram whey protein shake

Dosage
~30g per shake
Certainty
explicit
offhand mention

ProteinSupplements
Endorses Essential amino acids supplement ▶ 45:50

Ben recommends ~15g of essential amino acids twice daily to preserve muscle, citing NASA bed rest research showing zero muscle loss over 28 days.

“
15 grams of essential amino acids

Dosage
~15g twice per day; Ben uses ~30g/day (4 scoops pre-workout + 2 scoops evening)
Caveats
Ratios matter—look for adequate leucine and histidine
Certainty
explicit
strong endorsement

EAAsMuscle PreservationSupplements
Endorses Kion Aminos brand ▶ 46:30

Endorsement Alternative

Ben (co-owner) endorses Kion essential amino acids as having ratios closest to ideal for muscle protein synthesis.

“
Kion is the best just because our ratios most closely mimic

Dosage
Scoop = ~5g; capsule = ~1g
Caveats
Ben is co-owner of Kion—conflict of interest disclosed
Certainty
personal only
strong endorsement

EAAsSupplements