Ben Greenfield: YOU’RE AGING FASTER THAN YOU THINK

Key Takeaways

• Track biomarkers – Regularly test key aging markers like telomere length, inflammatory cytokines, and mitochondrial function.
• Optimize circadian rhythm – Get sunlight exposure within 30 minutes of waking and avoid blue light 3 hours before bed.
• Cold exposure – Incorporate 2-3 minute cold showers or ice baths 2-3x weekly to boost longevity pathways.

Supplements & Protocols Mentioned

• NMN – 250-500mg daily for NAD+ support (morning or pre-workout)
• Fisetin – 500mg twice yearly as a senolytic (2-day loading protocol)
• Apigenin – 50mg nightly for sleep and AMPK activation

Products & Gear Mentioned

• Oura Ring – For tracking sleep and recovery metrics
• InsideTracker – Blood testing for personalized aging biomarkers

Notable Quotes

“Aging isn’t just about lifespan – it’s about healthspan. The goal is compressing morbidity into the shortest possible timeframe at the end of life.”

Bottom Line

Test key biomarkers quarterly, prioritize circadian health, and use targeted supplements like NMN and fisetin to slow biological aging. Combine with cold exposure and proper tracking tools.

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