RAPID BIOHACKS
FOR EXCEPTIONAL HEALTH

YOUR MASTERCLASS WORKBOOK

WITH BEN GREENFIELD

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 WELCOME TO YOUR MASTERCLASS WORKBOOK
5 Tips to Get the Most Out of This Masterclass


1. Print this workbook before the Masterclass so you can take notes as you listen.
You can also download and type directly in the workbook to save paper. 


2. Review the contents of this workbook before the Masterclass so you know
what to expect, and you can best set aside private time before, during, and after
the Masterclass to complete the activities.



3. You can pause the Masterclass video to take notes or fill in the blanks by
clicking on the video screen.



4. Think of how you can quickly implement the secrets revealed in this session
to increase the quality your life. 


5. During the Masterclass, use the dedicated space on the right column to write
down ALL interesting new ideas and inspirations you get while listening - that
way you won’t lose the most relevant information to you.

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 WHAT TO EXPECT
Table of Contents

1. PRE-MASTERCLASS EXERCISE …………………………………………..………… 4


• Set your intentions before the Masterclass.

2. SELF-ASSESSMENT QUIZ ……………………………………………………..……….5

• Assess your current health and fitness levels with this self-assessment.

3. RAPID BIOHACKS FOR EXCEPTIONAL HEALTH………………………….….6-8

• Section 1: The 5 Biggest Myths


• Section 2: Practical Fitness Strategies


• Section 3: Exercise Demonstration

4. TEST YOUR KNOWLEDGE ………………………………………………………….…9


• Solidify your learning after the Masterclass by completing a quiz.

5. REFLECTION …………………………………………………….…………………..……10


• The right question can spur your unconscious mind to feed you the right answers.

6. STUDENT STORIES …………………………………………….……….…….……11-13


• Read what other people are saying about Ben Greenfield.


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 1. PRE-MASTERCLASS EXERCISE
Start with Intention


Write down and set your positive intentions here. What are your intentions for
joining this Masterclass? What do you hope to leave with?

Vreau sa merg la urmatorul nivel pt un corp fit si sanatos

Muschi tonifiati, piele radianta, cu aspect tanar, curat
Informatii concrete de lucruri pe care le introduc de maine in viata mea pt a obtine
viziunea mea

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 2. SELF-ASSESSMENT QUIZ
Assess your current health and fitness levels with this self-assessment. How true
are these statements to you?
Rate yourself on these statements on a scale from 1 to 10.
Rate 1-10
(1 - least true; 10 - most true)
1. I feel robust, vibrant, and full of energy most of the time. 6
2. I have a very healthy and balanced lifestyle. 7
3. My body feels and looks strong and healthy. I am often told I 7
look younger than my age.
4. I do the right kind of exercises, and the right amount. 5
5. I am fully satisfied with my current weight, my appearance, 6
and my posture.
6. I believe I can easily maintain fitness as I age. 5
7. I actively do various types of physical activities to achieve 5
complete fitness.

Use this space for additional notes.

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 3. RAPID BIOHACKS FOR EXCEPTIONAL HEALTH
Follow along the Masterclass and fill in the blanks. You can pause the video to
write down your answers or take notes on the right. Click on the video to pause
and unpause. But pay attention, because you cannot rewind!

1. The 5 Biggest Myths Notes

Lie #1 : At a certain age we can't be fit

__________.

Fact : Not only is this possible, it is necessary to maintain our

fitness
________________ given the rise of life expectancy
________________________ rates.

Lie #2 : The elderly

_____________ are weak.

Fact : Sarcopenia (muscle

__________________ loss) is not a destined

condition, we can maintain muscles

______________________ as we age.

Lie #3 : We need to spend hoursexcercising

__________________.

Fact : We can achieve health, fitness, longevity, and beauty with less

than1________________
hour of exercise per week.

Lie #4 : We can look good without being fit

___________________.

Fact : Fitness,health
____________ , Longevity, and beauty
____________ need to go

hand in hand.

Lie #5 : Doing one type of excercise

____________________ is enough.

Fact : There are five parameters(fitness

____________________ to achieve complete fitness.
categories)

The five specific parameters of fitness:

1) Strength and MUSCLE

_______________
MASS

2) Muscular _________________
endurance and Anaerobic Capacity

3) _________________
Stamina

4) Metabolic
_________________ Efficiency

5) Mobility
______________ and Recovery


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2. Practical Fitness Strategies 


Strategy #1
________________
Metabolic Efficiency: Your ability to turn your body into a ______________
fat-burning machine.

The steps are:

1. Wake-up
______________ fasting
2. Light, easy, movement
______________ zone (10-20 minutes)
3. _______
Hot - ________
cold contrast shower (5 minutes)

Strategy #2:
____________
Strenght -to-Muscle Mass Ratio: You want the sweet spot of having enough muscle
mass to _____________,
look good but enough strength to move _________ ________.
functionally

One of the best strategies is ___________________

SUPER SLOW training.

Use the space below for any additional notes:

Eficicienta metabolismului = abilitatea de a-ti transforma corul intr-o masinarie de ars

grasimea
- Post intermitent
(Daca mananci o cina bogata, a doua zi sari peste mic dejun, direct la pranz )
Post intermitent. 12-16 ore. Poti bea cafea :) Yeeei
Cafeaua, ceai verde - arde acizi grasi
Extinde longevitatea, sanatatea
autofagia celulara = moartea programata a celulelor,
- 10-20 min sesiune de miscare usoara pt arderea grasimii: plimbare, usor cu bicicleta,
yoga, sauna
- dus fierbinte - rece 5 min: 20 sec rece - 10 sec fierbinte - transorma grasimea in tesut
activ metabolic

Strenght = putere, forta - ofera longevitate, sanatate, frumusete.

Dar nu masa musculara mare
SUPER SLOW TRAINING
- 1 set - 5-10 sec in jos, 5-10 sec in sus - pana ajungi la muscle failure, pana nu mai poti
( 2 min). In acelasi timp, incorzi muschii si te gandestila muschii pe care ii targetezi
- flotari
- pulling motion
- pushing motion
toate pt partea superioara
- pt picioare - squat, deadlift

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3. Exercise Demonstration

Preparation Tips: PAUSE the Masterclass

by clicking on the video screen to prepare
for Ben’s super slow push-up
demonstration.

• Make sure you are in a quiet and spacious place where you can focus and follow
Ben’s instructions. 


• Do a little stretch before starting the exercise. Trust in your capabilities. Be

assured the exercise will be simple. 


• Take a deep breath. And remember to focus and consciously think about each of
the muscles you try to target during the exercise.



Notes:

Part 1: Preparation & Assessment

(7 days, from day 1 to day 7)

The first week is all about preparation, so before we jump into exercise, you’ll learn more
about the Quest and what you need to prepare for the upcoming weeks.

You’ll also take the first benchmark test to check your current fitness levels so you can
measure your progress at the end of the Quest.

Highlights include:
How to find the sweet spot of strength to muscle mass ratio for increased longevity.

How to elevate mitochondrial density (the energy producers in your cells) to supercharge
your cardio fitness and stamina.

How to switch your body into a fat-burning machine by elevating your metabolic efficiency.

Key ideas on how to accelerate your recovery so you can quickly rebound from soreness
and naturally correct any imbalances in your posture.
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​
 4. TEST YOUR KNOWLEDGE
Complete this quiz after the Masterclass to solidify your learning.



1. What are the 4 Key Behavioral Strategies in health and fitness? Why do they always
need to go hand in hand?





2. Why is it not enough to only practice one type of physical exercise?




3. What are the steps to turn your body into a fat-burning machine?









4. Why is super slow training one of the best strategies to achieve the sweet spot of
strength and muscle mass?





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 5. REFLECTION
The right questions can spur your unconscious mind to feed you the right
answers. So ask yourself… (Use an extra piece of paper if you need to).

1. Imagine – what would you do if you could live over 100 years old, healthy and
vibrant?

2. How will your life change once you start having a healthy lifestyle?


3. How can you contribute more to your family, relationships, yourself, and community
if you achieved the balanced level of fitness, health, beauty, and longevity?


4. What is the one thing you can do right now to show your commitment to improving
your health and fitness?

THANK YOU for joining Ben Greenfield’s Masterclass! 


To take your health and fitness to the next level, visit

http://go.mindvalley.com/longevityquest for info
on Ben’s remarkable program to implement the
blueprint for longevity in your life.

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 6. STUDENT STORIES

“I now feel more healthy on many more levels than just fitness”

[...] I use [Ben’s] information to transform my life, but also to

help my clients. He provides information that is easily
implemented into your lifestyle, and that challenges you to
think about your health and move beyond your current level,
by challenging your fitness and beliefs. I have implemented
several changes to my diet, supplementation, workout
routines and tried new things based on Ben’s guidance, and
all have had great results. [...] After implementing his
exercises and switching to barefoot running [...] I no longer
have any lower back pain.

This is so important to me as I realized that chronic back pain could have limited me severely
in my profession and in my active lifestyle. Although I was fit and active before discovering
Ben, I now feel more healthy on many more levels than just fitness. He has helped me put the
pieces together to make me a more well-rounded, holistically healthy person. Thanks Ben!”

~Christine Buckley
President, Washington Chapter of the Barefoot Runners Society

“I lost over 100lbs, identified 2 major health issues and cured

3 others”
I was sitting in a doctor’s office: 51 years old and I weighed
340lbs.The doctor told me, there was no doubt that we
should set up Bariatric Bypass Surgery and that I was grossly
Morbidly Obese. A year later I had lost over 100lbs,
identified 2 major health issues and cured 3 others. Yes,
CURED. I treated the root cause and of my GERD, IBS, and
Acid Reflux AND completed a triathlon. 2 1/2 years later I
completed Ironman Canada (2.4 mile swim, 112 mile Bike,
26.2 mile run) in 14:35. Today Ben continues to coach me
with the goal of Kona [...] and to be competitive within my
age group and with Ben’s guidance it will happen.

~ Jim McIntosh
http://www.aintdoneyet.net

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“Ben has been pivotal in changing my lifestyle and helping me
achieve my fitness goals”

Ben has been pivotal in changing my lifestyle and

helping me achieve my fitness goals, as well, as improve
my overall health. [...] I had significant lower back and
hip pain on my right side that prevented me from
running or completing any continuous movement for
over 10 minutes. After [...] following Ben’s exercises [...] I
reduced my hip pain. I am now working up to interval
fast walking/jogging increments, and I was able to
complete the Echo Triathlon at the sprint distance this
summer, where I came out of the water 3rd and finished
12th overall in my age division.

I have attached my race picture from that! [...] I am hoping that I will continue to progress
on that and I continue to use Ben as my motivator and guide for eating properly. Thanks
Ben!

~ Julia Kyte, Seattle, USA

“I’ve changed my diet tremendously and learned more recovery

techniques along the way”

[...] I’ve changed my diet tremendously and learned more

recovery techniques along the way.  I’m also a PE teacher
and I’ve been able to incorporate many fitness variables
into my course curricula. I’ve seen my classes get into
better shape and learn to appreciate physical fitness
more. Kids these days do NOT want to run, and I’ve been
able use different ways to help them condition. [...] Thanks
for your advice and guidance!

~ ~Eric Hisaw, teacher

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“Simply the best biohacker!”

A precious resource and source for my health and

training.I highly recommend you follow his blog and all his
publications.

~ Oltello Salvador, Vittorio Veneto, Italy

“When anyone asks me: If you could only could have one resource
for all things health, fitness and beyond what would it be?
Ben Greenfield!

Ben has changed my life in so many areas. I am thankful I

have found him. I am grateful he uses his gifts for others


~ Matt High, Ohio

To take your health and fitness to the next level,

visit

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