Dr. Andrew Weil: From Green Tea To Psilocybin – The Routines, Diet, Lifestyle, Supplements & Sage Advice From One of The Top Natural Medicine Docs on The Face of The Planet – Ben Greenfield Fitness

Check out the Ben Greenfield Fitness Episode Page & Show Notes

Key Takeaways

  • The 4-7-8 breathing exercise:
    • Let all the air out through your mouth, breathe in quietly through your nose for a count of 4, hold your breath for a count of 7, and blow air forcibly out for a count of 8
      • Repeat this for 4 cycles
    • Andrew calls it the most powerful relaxation method he’s ever discovered
  • You should really start doing some sort of breath work (such as the 4-7-8 breathing exercise)
    • “Breath work can produce the most dramatic physiological effects if it’s practiced regularly”
  • “What’s inside our heads influences what’s outside our heads”
    • There’s a very deep connection between how we think, what we visualize, and what we experience
  • The best practices Dr. Weil recommends to all his patients:
    • Avoid eating processed, refined, and manufactured foods
    • Be physically fit and active throughout life
    • Get adequate sleep
    • Learn and practice some method of minimizing the harmful effects of stress on the mind and body 
    • Connect with nature
    • Have strong social connections
    • Keep intellectually active
  • The body CAN heal itself
    • “Develop more confidence in the intrinsic healing potential of your body because it’s really tremendous”

Supplements Mentioned

Books on Psychedelics Mentioned


Dr. Weil’s Morning Routine

  • He usually wakes up between 4-4:30 AM
  • Then he does a sitting meditation in his bedroom
    • It’s starts with the 4-7-8 breathing exercise (see below), which Andrew calls “the most powerful relaxation method I’ve ever discovered”
    • Then he meditates for ~15 minutes
  • Next, he takes his dogs out
  • Then he eats breakfasts
    • Today he had sauteed tempeh in a lettuce wrap (it’s a staple food of Indonesia – it’s a fermented soy bean product)
      • (Andrew is a pescatarian)
  • Andrew then takes his dogs on a long walk (he lives at the edge of a forest in British Columbia)
  • Then he makes matcha green tea
  • Next comes email


  • Andrew has two Rhodesian Ridgebacks
    • Ben had one as well, prior to it’s passing 8 months back due to a tumor which spread to the dog’s lungs
      • Ben and his wife kept him on a ketogenic diet with lots of supplemental CBD to relieve some of his discomfort prior to death
  • ~60% of dogs die of cancer
    • Why? – “Certainly our ancestral wolf wasn’t raised on the wheat and soy in dry dog food” – Ben
  • Rapamycin appears to have life extension properties in dogs (and humans)
    • Andrew just started dosing his 11-year-old Rhodesian Ridgeback with it (to be taken every other day for 10 weeks)
    • (Dr. Peter Attia has said he doses with 5 mg of Rapamycin every 4-7 days in these Podcast Notes)

The 4-7-8 Breathing Exercise

  • How is it done?
    • Inhale through your nose for 4 seconds
    • Hold your breath for a count of 7 seconds
    • Then blow air our through your mouth for a count of 8 seconds
  • Start by doing it for 4 cycles, and over time slowly increase to 8
  • Andrew says you have to do it regularly (for ~4-6 weeks) to start seeing the effects
    • He does is 2x daily
  • In these Podcast Notes, Andrew said – “For treating anxiety, it is by far the best method I have found”
  • Andrew’s resting heart rate is ~38-42 bpm, which he largely attributes to this breathing exercise (Ben says his is around 35-36)
  • On breath work:
    • “The beauty of breath work is it’s free”
    • “It’s amazing that researchers have been so blind to it. It can produce the most dramatic physiological effects if it’s practiced regularly.”
      • Such as dramatically lowering your resting heart rate

Matcha Tea

  • Andrew owns Matcha Kari
    • (Use discount code: GREEN15 and get a 15% discount on any order)
  • “Unfortunately, in North America, most people have only tasted very inferior matcha”
    • Since matcha is so finely ground, it quickly oxidizes and loses its bright green color (and becomes bitter)
    • Everything from Matcha Kari comes from Uji, Japan (which is just outside Kyoto)
  • The differences between matcha and green tea:
    • Matcha is a finely powdered green tea, made from tea plants which are shaded for 3+ weeks before harvest
      • In response to this lack of sunlight, the leaves produce higher quantities of chlorophyll (which accounts for the bright green color) antioxidants, and l-theanine (which has a calming effect – this is why matcha tends to product an alert relaxation state)
  • How should one prepare matcha?
    • Keep it in the freezer once you open it to avoid oxidation
    • Put the powder through a sieve/filter, or else it’ll form lumps when you try to dissolve it
    • Try whisking it with an electric whisk

Dr. Weil’s Go-to Supplements

  • A basic antioxidant stack consisting of carotenoids, vitamin C, and vitamin E 
    • (Specific brands not mentioned)
    • If you can though, aim to get your antioxidants through your diet (vegetables, fruits, herbs, and spices)
  • A multivitamin with trace minerals (MegaFood for Men)
  • COQ10 (Ben also supplements with COQ10, along with PQQ and MitoQ)
    • (Specific brands not mentioned)
  • A mushroom supplement for immune support
  • Supplement advice:
    • When choosing a multivitamin, make sure it doesn’t have iron (unless you have a need for it)
      • Why? – Iron is a pro-oxidant that can increase cardiovascular and cancer risk
    • Don’t take pre-formed vitamin A 
      • It is okay though, to take precursors of vitamin A like beta-carotene
    • Look for as many carotenoids in your multivitamin as possible (in addition to beta-carotene, alpha-carotene, etc.)



  • In these Podcast Notes, Ben said he takes a cognitive enhancement cocktail 1-2 times a week, which includes:
  • Andrew has experimented in the past with micrdosing 10 ug of LSD (but he wasn’t a fan)
  • Andrew has also tried microdosing with 100 mg of psilocybin mushrooms
    • “I liked the energy and I like the after effects”
    • He’s been doing it ~1x a month for the past year
  • Ben has also tried microdosing with 1P-LSD which you can buy from Lysergi
    • “I notice no perceptual difference between that and a microdose of LSD”
    • From these Podcast Notes – “Ben will sometimes order blotter tabs of it, and will dissolve it with alcohol in a dropper bottle so he can microdose precisely at 10-20 ug on days he’s doing a lot of writing (usually only 1x per week)”
      • You can read more about how to dissolve it here


  • Dr. Weil doesn’t smoke it anymore, but used to quite frequently in his 20s-30s
    • At first – his highs were fairly joyful and full of laughter
    • Then they became more introspective and tended to enhance his creativity
    • But eventually, in his 30s, cannabis started making him groggy/sleepy/sluggish
  • Why the change?
    • Probably a change in his endocannabinoid syste receptor system over time

The Best Practices Dr. Weil Recommends to His Patients

  • Simply avoid eating processed, refined, and manufactured foods
    • Eat as many whole/natural foods as possible
  • Be physically fit and active throughout life
  • Get adequate sleep
  • Learn and practice some method of minimizing the harmful effects of stress on the mind and body (like the 4-7-8 breathing exercise)
  • Connect with nature
  • Have strong social connections
  • Keep intellectually active

Dr. Weil’s Evening Routine

  • He tries to disconnect from his devices once the afternoon hits (which means avoiding his phone/computer)
  • In the afternoons, Andrew likes to swim and do some work in the garden
  • In the evening, Andrew loves cooking with friends
  • After dinner, he’ll often read or take another walk in the forest near his house
  • He usually goes to bed by 9 PM
  • Andrew takes a 2.5 mg of melatonin every night before bed
    • Ben takes 0.3 mg every nightassumed to be from Doc Parsley’s Sleep Remedy (use the code “podcastnotes” at checkout for 10% off)
    • As you age, your meltatonin production decreases (so older people should definitely supplement)
  • A more about Ben’s pre-sleep routine:
    • He wears blue light blocking glasses (use the code “PodcastNotes10” for 10% off at checkout)  and supplements with chamomile and a large dose of CBD (~100mg) (as mentioned in these Podcast Notes
      • Here’s a great brand of CBD we recommend at Podcast Notesuse the code “PODCASTVIBES” for 15% off at checkout
      • You could also try making chamomile tea
    • But the thing he found best preps him for sleep – breath work

Wrapping Up

  • The body CAN heal itself
    • “Develop more confidence in the intrinsic healing potential of your body because it’s really tremendous”

Additional Notes

  • “With all soy products, and with many foods, it’s very important to get the organic versions because you want to avoid GMO soy”
  • Ben switches to decaff coffee 1x a month for 7-10 days to upregulate his adenosine receptors
  • “I’m fascinated with transcranial magnetic stimulation and pulsed light therapies. I think these are going to turn out to be extremely useful for mental health conditions.”
  • Ben will sometimes use a Nucalm prior to a nap (it’s a vagal nerve stimulator)
  • Andrew lives on the ocean in British Columbia and will take a dip every day (the water is quite cold)
Ben Greenfield Fitness : , , , , , , , , , , , ,
Notes By MMiller

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 35,000 subscribers to the
Podcast Notes newsletter

No Thanks