609 - How to optimize your brain, sex life, and body with Ben Greenfield

One of the best things you can do to support your brain is eat a SMASH diet: sardines, mackerel, anchovies, salmon, and herring.

Usually, somewhere around a 12,000 to 15,000 step count per day is ideal ... A lot of the research on step counts shows that 12,000+ is the sweet spot for metabolic health.

The two greatest things you can do for overall longevity and to decrease your risk of all-cause mortality is to control your glycemic variability and inflammation.

Because we live in a situation where we're constantly stimulated, particularly with regards to excitatory neurotransmitters, replenishing what you need to build neurotransmitters, or replenishing what your body needs in order for those neurotransmitters to communicate properly, is a really good idea to feel good from a cognitive standpoint or sleep standpoint.

Testosterone replacement therapy—if done correctly—can actually be really good at improving energy levels, maintaining muscle mass, or libido, but a lot of doctors are kind of dumb about the way that they approach it.

Red wine and dark chocolate—there's a reason those are Valentine's Day foods, or romance foods. They increase blood flow.