Habits and Hustle
Episode 414: Ben Greenfield: Biohacking Sleep Deprivation with NAD and Creatine
Fri, 10 Jan 2025
Listen to the full episode here: https://youtu.be/rktAGm4liB0?si=FJXfqN4pzyeouVW3 Sleep deprivation can wreak havoc on your brain, but what if there was a way to mitigate the effects? In this Habits and Hustle bonus episode, I am joined by fitness expert Ben Greenfield, who reveals his go-to stack for combating the cognitive consequences of too little shut-eye. We also dive into using a continuous glucose monitor to optimize diets and discuss the potential pros and cons of dairy milk alternatives. We even discuss the role of dietary fructose and how it impacts metabolic health, particularly for inactive individuals. Ben Greenfield is a renowned health consultant, speaker, and New York Times bestselling author specializing in fitness, nutrition, and wellness. As a former athlete and current biohacker, he has been recognized as one of America's top Personal Trainers and among the most influential people in health and fitness. Ben hosts a popular website and podcast, speaks globally on longevity and biohacking, and is the co-founder of KION, a nutritional supplements company. What We Discuss: Ben Greenfield's supplement stack for sleep deprivation: NAD and creatine NAD for cellular repair, creatine for restoring brain ATP Why NAD + creatine beat stimulants for sleep-deprived people Greenfield's personal CGM use for blood sugar tracking and accountability Dairy milk alternatives: A2 milk, goat/camel milk, nut milks Role of dietary fructose (e.g. from agave): concerns and caveats …and more! Thank you to our sponsors: AquaTru: Get 20% off any purifier at aquatru.com with code HUSTLE Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Ben Greenfield: Website: https://bengreenfieldlife.com/ Instagram: @bengreenfieldfitness
Chapter 1: What is Ben Greenfield's favorite supplement stack for sleep deprivation?
So when you see at the grocery store that you can buy A2 milk, that is milk that tends to produce a little bit less of an immune response in the body. And camel's milk and goat's milk are naturally more like an A2 or they have less of the A1 based protein.
Because goat milk I see all the time. So are you suggesting to people that they should maybe switch from maybe even their almond milk or their oat milk to a goat milk? Would that be healthier?
Well, the nice thing about nut milks, again, if you are adding a bunch of cane sugar to them and thickeners and fillers, is that a lot of people who just don't do well with milk in general do better with that and they're lower calorie in most cases. There's some that are higher calorie, like I think macadamia nut milk is the highest. Yeah.
But one issue is if you want to be careful with your calorie count, a nut milk is a better substitute compared to a dairy milk.
But how about the carrageens in them and all that stuff like that?
Yeah. Yeah. And you can see on this can, they say no carrageenan, right? That is a filler that can upset a lot of people's stomachs. So, yeah. And it says lactose-free, sucralose-free, erythritol-free, but I don't want to throw them under the bus when I said false advertising. It's technically they have an enzyme in their lactase that allows you to digest the lactose.
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Chapter 2: How does NAD help with sleep deprivation?
So it's not lactose-free, but it's more like they have the carrier agent in there that helps you digest the lactose. So technically, by the time it gets into your stomach, it is lactose-free.
Okay, that, okay.
Theoretically.
Thank you. They're going to, they're going to hate me now for even bringing you on this podcast. That I don't care about, but here.
This one is, but this one has erythritol in it, which can be a little bit, like if people have like small intestine bacterial overgrowth.
That's not for my free, I don't know how that got there.
I don't know. It's not bad though. It's oxygenated. Yeah.
Okay. This is the next one. This is magic mind. I love.
Hydrogen infused water. That's good.
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Chapter 3: What are the benefits of creatine for the brain?
and you're not overeating, and you're having fruit juices, fruit in a blender, 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.
Right. I mean, this is the whole conversation, but people are like, fruit does not get you fat, please. I mean, this nonsense. No. Fruit's not going to get you fat. Yeah, if you eat everything else, plus you eat nine pounds of grapes, like maybe I do sometimes, that can be not the greatest thing.
Right. And 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. And then you get some appetite control issues. You get some metabolic issues that long term could cause problems.
Even if you're not overeating the grapes or fruit, you're just eating enough to spike your blood sugar repeatedly throughout the day.