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Everything I Have Ever Recommended For Performance, Fat Loss, Recovery, Digestion, Brain, Sleep & Hormones – All In One Pl

Posted May 07 2012 11:20am

Ben Greenfield

As promised, I want to give you instant access to every tool that I recommend in my podcasts, blogs and articles. You can use these recommendations to become Superhuman, and I promise to keep this page updated as I discover new cutting-edge resources for you.

If you are subscribed to my newsletter, be sure to add “newsletter@bengreenfieldfitness.com” to your address book so that when I update this page, I can keep you posted.

Below, you’ll find my recommendations for becoming Superhuman in the realms of Performance, Fat Loss, Recovery, Digestion, Brain, Sleep and Sex/Hormones. If you need help customized a particular protocol to your needs, you can  hire me for a personal consulting phone call .

Also, if you have questions, comments or feedback, leave them below this post!

Long 2+ hour aerobic endurance sessions:

- MCT Oil  (200-300 calories, 30 minutes prior)

- UCAN Superstarch  (80-100 calories per hour)

Hard interval workouts:

-5-10  MAP amino acid capsules  (30 minutes prior)

Races:

-For hot race, load with 2-3 servings  trace minerals  per day during race week, including race morning

-10-15 sprays  topical magnesium  on legs (30 minutes prior)

-5-10  MAP amino acid capsules  (30 minutes prior)

-1-2  delta-E  packets (30 minutes prior)

-1-2 servings  Energy28  (30 minutes prior)

-Load with 3-4  Extreme Endurance  morning and evening for 4-8 weeks prior.

Swimming:

-Any of the teachings/DVD’s from  SwimSmooth

- Finis Freestyle Paddles

- PT Paddles

- Zoomer Z2 Fins

- Finis Tempo Trainer Pro

- Underwater Mp3 Player

Cycling:

-Any of the  Sufferfest  videos

- SkinSake Anti-Chafing Lotion

Running:

- ElliptiGo  for run training without impact.

-Wear  110% Play Harder  socks or calf sleeves during long runs (use code GREENFIELD & get 10% discount and free shipping).

-Mini bands  (for training glutes/core).

- Heart rate monitor  for tracking zones

- Yurbuds  +  small .mp3 player

- ArmourBite Performance Mouthpiece  (during hard lifts/hard intervals).

- GymStick  or  FIT10  for portable exercise while traveling.

-20-25g portions of  DEEP30 protein  (whey) or  LivingProtein  (vegan) throughout day if goal is muscle gain.

-Creatine – 0.3g/kg bodyweight for 5-7 days followed by 5g/day. No need to cycle. Recommend  Kreaceps  capsules.

-Carnitine – 750mg-2,000mg/day – in 2 doses. Recommend  Nutrarev .

-Citrulline – 6-8g, 30-60 minutes before exercise. Recommend  C itruvol

-Beta-Alanine – 2-5g, 30-60 minutes before exercise. Recommend  NOW Foods .

-BCAA’s – 10-20g every 60-90 minutes during exercise. Recommend  Recoverease .

-Daily serving of concentrated greens (to balance pH). Recommend  EnerprimeCapragreensSupergreens , or cycling between all three.

- Power Sled

- TNT Power Cable

- Adjustable Plyometric Box

- Weighted Vest

- Agility Ladder

-Triglyeride based fish oil for enhanced nerve function, 2-4g/day. Recommend  SuperEssentials  and  TwinLab Cod Liver Oil .

-Choline – 250-500mg daily – Recommend  TwinLabs .

-L-Tyrosine - 0.5-2g, 20-45 minutes prior – Recommend  NOW Foods .

-Green Tea Extract - 400-500mg EGCG equivalent per day. Recommend  delta-E .

-Vitamin B Complex. Recommend  delta-E .

-Use  Gunnar glasses  if heavy computer/phone/TV use to protect eyes.

-Use  airtube headset  to protect ears.

-Good stability ball (recommend  Sisson Pro ).

- Balance disc pillows .

- Mini-trampoline  - 5-10 minute session 3-5x/week.

- Mini bands  (for ankle range-of-motion).

-Whole food antioxidant supplement – Recommend  Superberry  or  Solar Synergy .

-Green Tea Extract - 400-500mg EGCG equivalent per day. Recommend  delta-E

-Vitamin B Complex. Recommend  delta-E .

-1-2x/week full body session with  Rumble Roller .

-Travel with Myorope or  MuscleTrac .

-4-6  Recoverease  per day on empty stomach.

-If flexibility/joints very poor, 6-9  Capraflex  per day.

-Resistance Stretching DVD

- Athlete’s Guide To Yoga DVD

- Lean Factor  - 1-2 capsules prior to two biggest meals of day

-Wear  110% Play Harder  pants and tights with ice for 20-60 minutes per day (use code GREENFIELD & get 10% discount and free shipping).

-1  TianChi  per day (Chinese Adaptogenic Herb complex) on empty stomach

- Nutiva Coconut Oil  - 2-3 tablespoons per day (fine to use for low heat cooking).

- Nutiva Coconut Manna  - add to protein shakes, or eat by spoonful.

- Miracle Noodle  as pasta/noodle substitute

- Thermo Factor  - 1-2 capsules prior to two biggest meals of day

-CoQ10+Lipoic acid – recommend  NutraRev , 1-2 servings per day

-Lipase – recommend  Caprazymes , 1-2 capsules prior to 2 main meals of day

-Acetyl-L-Carnitine - recommend  NutraRev , 1-2 servings per day

-Conjugated Linoleic Acid -  eat  grass-fed beef  several times per week or use 

-Vitamin B – eat grass-fed beef several times per week and/or use vitamin B complex like  delta-E  1x/day

-Resveratrol/whole food antioxidant – 1-2 scoops  Solar Synergy  per day

 - Healthy Pet Foods Here’s the Scoop! Natural Unscented Clay Clumping Litter

- Seventh Generation Chlorine-Free Diapers

- Bon Ami Polishing Cleanser, No Chlorine, Perfume or Dye

- Seventh Generation Free and Clear Dishwashing Detergent

- Seventh Generation Free and Clear Natural Dish Liquid

- Tom’s of Maine Natural Long-Lasting Deodorant Stick, Aluminum-Free, Unscented

- Bean Products Pure Cotton Shower Curtain

- Excell Home Fashions Ultimate Nylon Shower Curtain or Liner

- Carapelli Extra Light Olive Oil

- Magick Botanicals Fragrance Free Hairspray

- Dr. Bronners Magic Soaps Unscented Baby-Mild Pure Castile Soap

- BodyMetrix  handheld ultrasound body scanning device

-1  TianChi  per day (Chinese Adaptogenic Herb complex) on empty stomach

-20-25g portions of  DEEP30 protein  (whey) or  LivingProtein  (vegan) post-workout

-4-6  Recoverease  proteolytic enzymes on empty stomach for any workout days

-1 daily serving of either  Solar Synergy  or  SuperBerry

-1 daily serving of concentrated greens (to balance pH). Recommend  EnerprimeCapragreensSupergreens , or cycling between all three.

-1-2x/week full body session with  Rumble Roller

-1-2x/week 15-20 minute soak in  magnesium salts

-Every day post-workout: 10-15 sprays  topical magnesium  on inner thighs and upper back 

-Only if you test iron and it’s low, daily use of  Floradix

-Wear  110% Play Harder  full leg compression tights with ice for 30-60 minutes after hard workouts/races (use code GREENFIELD & get 10% discount and free shipping)

-Daily tracking of recovery using  Restwise

- HeartMath emWave2  for tracking and training heart rate variability – 10-15 minutes 2-3x/week

- Home handheld low level cold laser unit , circle around area for 10-15 minutes, 1-2x/day

-Home electrostimulation unit ,  1-2 20 minute sessions per day

-10-15 sprays  topical magnesium  rubbed into injured area, 2-3x/day

- RockSauce  rubbed into area 2-3x/day (use 10% discount “rocktri”)

-Wear  110% Play Harder  compression  with ice over injured area for 20-30 minutes up to 3x/day (use code GREENFIELD & get 10% discount and free shipping)

-4-12  Phenocane  per day

-9-12  Capraflex  per day

-6-8  Recoverease  proteolytic enzymes on empty stomach for any workout days

-1-2 daily serving of either  Solar Synergy  or  SuperBerry

-Only if you test iron and it’s low, daily use of  Floradix

-Only choose the EAT foods off the  Superhuman Food Pyramid

-Sleep with  magnet  taped or placed over injured area

-1-2 digestive enzymes prior to two biggest meals of day, or anytime 4+oz of meat consumed. Recommend  Caprazymes .

-Daily use of at least two varieties of fermented EAT foods off the  Superhuman Food Pyramid  (sauerkraut, kombucha, kefir, yogurt, kimchi, miso, natto, pickles)

-If no access to fermented foods, then 20-200 billion count probiotics on daily basis. Recommend  Caprobiotics .

 -If constipation, or any use of pharmaceuticals, take 3-6  CapraCleanse  daily.

-Use  Squatty Potty  for any bowel movements

- Vitamix  for blending preparation

- Omega  masticating juicer

- Excalibur dehydrator  for countertop food prep

-Cookbook “ Nourishing Traditions ” by Sally Fallon.

-2-4 scoops  CapraColostrum  per day

-4-6 drops  oil of oregano  per day, 1-3x/day

-Hydrochloric acid – start at 1 and work up to 5-7x650mg/day. Recommend  NOW Foods Betaine HCL .

-If H. Pylori, include 2-3 capsules mastic gum per day. Recommend  Jarrow Formulas Mastic Gum .

-Bitters.  Recommend Floradix Herbal Bitters , 1-2 servings daily.

- Diagnostechs Expanded GI Panel  (stool test for food allergies, intolerances, yeast, parasites, fungus, etc.).

-1  TianChi  per day (Chinese Adaptogenic Herb complex) on empty stomach

-2-6g/day triglyceride based fish oil – recommend  Pharmax  or  SuperEssentials

-Acetyl-L-carnitine – 500mg, 1x/day – recommend 1-2 servings “ NutraRev ” per day

-Alpha-lipoic-acid, 100mg, 1x/day - recommend 1-2 servings “ NutraRev ” per day

-For depression/lack of motivation – 3000mg  Tyrosine  + 300mg  5-HTP

-Cranial Electrotherapy Stimulation -  MindAlive CES Light Therapy Device

-Pulsed Electromagnetic Field Therapy for alpha brain wave stimulation – recommend  EarthPulse

- HeartMath emWave2  for for heart-brain connection and cohesion training - 10-15 minutes 2-3x/week

- NatureBright Sun Touch  for light therapy/seasonal affective disorder/depression

- Sunrise Alarm Clock  for light therapy/seasonal affective disorder/depression

-5-10  MAP amino acid capsules  (30-60 minutes prior to bed)

-400-500mg  potassium citrate  combined with 400-500mg  Natural Calm magnesium  (30-60 minutes prior to bed)

-2-3 tablespoons  MCT Oil  (30-60 minutes prior to bed)

-MillenniumSports  Somnidren GH  (use on empty stomach, 30-60 minutes prior to bed)

Hammer  REM caps  (use 15% referral code 80244) 

- Zeo Personal Sleep Coach  system

-Install “ Flux ” on computer so it dims at night

-Wear blue light blocking glasses, especially for evening computer use. Recommend  Gunnar .

-Install  low blue light bulbs , and put  blue light blocker screen  on computer

 - PZizz iPhone app  for quick naps

- White Noise app  for loud settings (dogs, kids, etc.)

- Dream Essentials  contoured face mask and fitted ear plugs

- “The Delta Effect”  CD’s/mp3 downloads

-Pulsed Electromagnetic Field Therapy for enhancing deep sleep cycles – recommend  EarthPulse

- NatureBright Sun Touch  for morning light therapy

- Sunrise Alarm Clock  for waking

-If traveling, use a  grounding mat or grounding bedspread  (stand on for 20 minutes and use in bed at night after arriving at destination)

-Recommend  Bioletics hormone panel  for testing/tracking

-Testosterone Blend

- Vitamin D3  (ideally test first) ~ 35IU/lb

- Fish oil  – 2-5g/day +  cod liver oil , 1-2T/day

-Brazil nuts (selenium) – 5-6/day

-Grass fed beef – several 6-8oz servings/week

- D-Aspartic Acid  – 3g/day (approx 1 teaspoon)

- Myomin  (aromatase inhibitor) – 1000-1500mg/day

- Prostelan  (5 Alpha Reductase inhibitor + Zinc)

- Magnesium  (500-1000mg/day)

- HARAPad  for protecting groin if using laptop

-If very low, until you can get it up, get combo of tribulis, maca, nettle, fenugreek (recommend  Optimale )

-Adrenal Fatigue/Overtraining Blend

-1-2  TianChi  per day on empty stomach

-1-2  Energy28  per day on empty stomach

-2-3 servings per day  Trace Minerals

- Vitamin D3  ~ 35IU/lb

-Amino Acids – 5-10  MAP  per day

-Estrogen Dominance Blend

-Consider  progesterone cream  WITH testing

-Detox liver with  CapraCleanse

-Also for liver, take these according to recommended dosage:  calcium d-glucuratemethioninefolic acidtaurineN-acetyl-cysteine

-400-600mg  magnesium  per day

- Vitamin B complex

 Pre-Sex Blend

-L-Arginine – vasodilator, 3-5g, 60-90 min pre-sex w/ small amount of carbs. Recommend  C itruvol

- Horny Goat Weed , 300-500mg, daily 

- Chinese Adaptogenic Herb  complex – 1-2 hours prior, empty stomach

- Yohimbe , 300-500mg, 1-2 hrs prior

If you need help customized a particular protocol to your needs, you can  hire me for a personal consulting phone call .

Also, if you have questions, comments or feedback, leave them below this post!

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