Ben Greenfield’s Weekly Roundup: June 6

I’m typically requested how I handle to get in high-quality resistance coaching once I’m on the street, quick on time, or just not within the temper to elevate heavy.

My reply? Blood circulate restriction coaching—also referred to as BFR or “occlusion coaching.” It’s a easy, science-backed method I take advantage of to idiot my muscle tissues into pondering they’re underneath a heavy load, even once I’m simply utilizing body weight or resistance bands.

Right here’s the way it works (as demonstrated within the video above): you flippantly cuff or wrap your limbs to partially prohibit blood circulate out of the working muscle tissues (whereas nonetheless permitting blood in). This creates a low-oxygen (hypoxic) surroundings that mimics high-intensity power coaching.

The consequence? You get all of the muscle-building and power beneficial properties of a heavy elevate utilizing simply 20–30% of your max effort, with far much less put on and tear in your joints.

This makes BFR excellent for rehab, journey, busy days, and even longevity-focused coaching. It amps up progress hormone, boosts metabolic stress, and recruits extra muscle fibers, all while not having a full fitness center setup.

Now, a fast be aware on terminology: “BFR” is the final class that refers to any instrument or band that restricts blood circulate. 

However KAATSU is the gold commonplace system I personally use and advocate. It makes use of automated, research-backed strain cuffs that exactly alter and monitor blood circulate for protected, repeatable, and extremely efficient outcomes. Another choice is buying these inexpensive BFR bands.

Right here’s a take a look at my go-to BFR routine whereas touring (zero time within the fitness center required):

• 20 body weight squats
• 10 pushups
• 5 pullups (suspension coach or bar)
• 5 curls (with suspension coach)
• 20 lunges per leg
• 20 dips
• 10 “little bigs” (a shoulder mobility drill)
• 10 hip bridges
• 10 overhead presses (elastic bands)

This straightforward protocol builds power, boosts mobile power manufacturing, and even enhances oxygen utilization, whereas going simple on the joints.

Need to dig deeper? You possibly can try: “The Official KAATSU Episode: All the pieces You Want To Know About How To Use Blood Stream Restriction For Muscle Achieve, Harm Restoration, Testosterone, Progress Hormone & A lot Extra!“

Moreover, you’ll be able to snag your personal KAATSU system and bands right here and use code BEN to save lots of 10% in your order (or these much less fancy however cheaper BFR bands).

I additionally talk about the science and how-to of BFR coaching, KAATSU coaching, and occlusion coaching in different podcast episodes, together with:

Need much more of my high muscle-building hacks, together with for whenever you’re on the go? These assets break down how I prepare good, anytime, wherever:

*This* Salt Is Stuffed with Hidden Well being Hazards (You Seemingly Use It Each Day) + The Manufacturers I’m Sticking To 🧂

Effectively, this one’s a little bit of a bummer…

I’ve been a longtime fan of Celtic Sea Salt—however after studying it’s now going through a category motion lawsuit for holding vital ranges of lead and arsenic (full particulars right here), I can now not advocate it in good conscience.

Lead publicity, even in small quantities, can impair cognitive perform, harm kidneys, and enhance cardiovascular dangers, with youngsters and pregnant girls particularly susceptible. Arsenic, a recognized carcinogen, is linked to pores and skin, lung, and bladder cancers, in addition to neurological points and metabolic problems. These toxins accumulate in your physique over time, amplifying hurt with constant publicity.

Moreover, one other salt favourite—common desk salt—is stuffed with microplastics, which might carry toxins or trigger irritation. One research printed in Environmental Science & Know-how found that the common grownup consumes 2,000 microplastics a yr from salt. Sources of the microplastics in salt embrace ocean air pollution, processing tools, and packaging.

That is why I’ll be sticking with Ava Jane’s Kitchen Colima Salt and Baja Gold Salt—two clear, unrefined, mineral-rich salts. Each of those manufacturers are rigorously examined, freed from microplastics and heavy metals, and full of unpolluted, vibrant taste.

My New Position within the *Revolutionary* Wellness Expertise Taking Australia by Storm (+ LIVE June Occasions Introduced)⚡🇦🇺

I’m thrilled to formally announce my partnership with Gurner Wellness Group, the place I’ve been appointed as their Reverse Getting old and Life Optimization Coach throughout their elite Saint Haven and SAINT Personal Golf equipment. 

Whereas I am flattered to obtain the cool title, this represents way more: a shared mission to redefine what’s potential for the human physique, mind, and spirit, and to stay properly, age powerfully, and thrive in each dimension of well being.

Collectively, we’re constructing one thing that’s by no means been finished earlier than in Australia: a world-class biohacking haven the place science meets soul, merging the cutting-edge (assume blood filtration, stem cells, mitochondrial enhancement, and biomarker monitoring) with the traditional (breathwork, fasting, non secular connection, and deep restoration practices).

To offer you a behind-the-scenes take a look at how this all got here collectively, I simply launched a strong new podcast episode with my good friend Tim Gurner, the founding father of GURNER™ Group and the visionary behind Saint Haven. Our dialog (which you’ll take heed to right here) covers Tim’s journey, the philosophy behind Saint Haven Personal Membership, and what it actually takes to construct transformative areas that heal, encourage, and elevate human potential.

Saint Haven has already exploded in reputation, with a number of sold-out golf equipment, a 20,000+ particular person waitlist, and worldwide areas launching quickly. Now, as a part of our new partnership, I’ll be creating unique protocols for Saint Haven members targeted on:

✔️ Mobile and mitochondrial upgrades

✔️ Oxygen effectivity and VO₂ max efficiency

✔️ Irritation management and redox steadiness

✔️ Reversing organic age by way of data-driven insights

✔️ Tailor-made vitamin, motion, and supplementation frameworks

And as part of this model new partnership and advisory position, I’ll be headed to the gorgeous panorama of Australia June 18-28 for a sequence of experiences, workshops, Q&A’s and an official unveiling of what we’ve been engaged on, all on the Gurner Welness Group Saint Haven and SAINT Golf equipment.

Sure, there can even be ONE public occasion in Melbourne, the place you’ll get to ask me all of your burning questions, and see the protocols I’ve designed for Saint Haven, together with the latest instruments I’ve been personally using to reinforce power, velocity restoration, and switch again the organic clock.

So in the event you’re in Australia, plan to be, or know somebody in Australia you need to share this with, this is all the things it is advisable to know:

 📅 June 26 | 6:30–8:30 pm
 📍 Luminare, York Avenue, South Melbourne VIC

Go to BenGreenfieldLife.com/Australia2025 to buy your tickets. Hope to see you there!

Your 2025 Father’s Day Reward Information Is Right here! Highly effective, Sensible Items for Well being-Centered Dads 🏋️‍♂️🧠

One other pair of novelty socks, a generic grill set, or a bottle of bourbon he’ll stash and overlook? Not precisely the stuff of legends… 

The reality is, most Father’s Day items find yourself amassing mud as a result of they’re not truly helpful—they usually normally don’t help Dad’s well being, power, or efficiency.

Whether or not he’s already deep into well being optimization or simply beginning to stage up his routine, my 2025 Father’s Day Reward Information is full of performance-boosting instruments, good gear, and clear upgrades that help stronger exercises, higher sleep, larger testosterone, cleaner air, and lasting vitality.

A few of my high picks from the complete information embrace:

• Aires Tech: These EMF-modulating gadgets might help him keep protected against hidden organic stressors like telephones, laptops, Wi-Fi, and 5G, supporting deeper sleep, clearer pondering, and long-term vitality.
• Ryker Clothes: This efficiency gear is constructed from natural cotton and Merino wool, not artificial materials that leach hormone-disrupting chemical compounds, providing moisture-wicking, breathable consolation you’ll be able to truly belief.
• MASA Chips: Constructed from natural corn, grass-fed tallow, and sea salt, these thick, crunchy chips are the last word dad snack—freed from seed oils, stuffed with taste, and completely guilt-free.
• Feno Smartbrush: This 20-second mouth-biohacking system detects irritation, illness markers, and oral-systemic well being indicators, offering real-time monitoring and knowledgeable dental help for a full-body well being improve.
• NADS Underwear: Constructed from toxin-free natural cotton, these underwear defend Dad’s hormones from chemical publicity whereas staying comfy, breathable, and freed from microplastics and endocrine disruptors.
• Alitura Skincare: From the Gold Serum to the Meteorite Scrub, Alitura’s formulation rebuild pores and skin well being with mitochondrial-supporting peptides and pure elements, serving to Dad struggle indicators of getting older and keep pores and skin that displays his vitality.
• LIFEprint Rework: This hair tissue mineral evaluation (HTMA) check, paired with knowledgeable teaching, helps rebalance Dad’s metabolism, hormones, adrenals, and power—with 12 weeks of exercises, three group teaching calls, and way of life help.

Whether or not you are purchasing in your husband, brother, dad, or your self, this information is your shortcut to good, purposeful gear that fuels long-term power, readability, and well being.

👉 You possibly can discover the complete 2025 Father’s Day Reward Information right here!

📢 This Week in Well being & Efficiency: What the Newest Analysis Says 🚀

*Here is* How one can Chat with Me About Your Well being and Wellness for FREE (No Strings Hooked up) 💬🧬📲

The brand new platform I co-created, LIFE Community, makes it simpler than ever to attach with me and different trusted well being specialists, so you will get direct help, legit steering, and actual solutions to your most urgent wellness questions.

Inside LIFE Community, you’ll achieve FREE entry to:

• Personalised content material tailor-made to your distinctive well being objectives.
• Supportive group boards the place actual conversations occur.
• Wellness challenges that will help you keep constant and motivated.
• Professional-vetted product suggestions you’ll be able to truly belief.
• Ask Ben, an modern instrument constructed from 1000’s of my podcasts, articles, and interviews.
  • You possibly can message Ask Ben anytime without cost.
  • For stay cellphone calls and deeper, real-time help, you’ll be able to improve to LIFE Premium.

It is fully free to create a profile, join with others, and begin your journey towards higher well being (you’ll be able to click on right here to enroll!).

*Please keep in mind: Data offered by me, LIFE Community, Ask Ben, and every other reference talked about is for academic functions solely and isn’t medical recommendation supposed to diagnose, deal with, or treatment any well being points.

Product Of The Week

::: 🧠 Save 15% on *This* Mind-Boosting Molecule Backed by Science :::

Ever really feel like your mind’s caught in low gear?

As you age, key neurochemicals—like dopamine (for focus and motivation) and endocannabinoids (for temper and sleep)—begin to dip. That’s when the mind fog, stressed nights, and “off” days begin creeping in.

The answer lies in addressing mobile well being at its basis—and that is the place fatty15 is available in. This award-winning complement options pure C15:0, a uncommon, important fatty acid that represents the primary discovery of its sort in over 90 years.

C15:0, also referred to as pentadecanoic acid, is a naturally occurring, odd-chain saturated fatty acid present in hint quantities in meals like dairy and a few fish. This groundbreaking compound works by strengthening cell membranes, boosting mitochondrial perform, and selling metabolic well being, whereas a latest peer-reviewed research has proven that C15:0 additionally helps wholesome ranges of dopamine and endocannabinoids, giving your mind the uncooked supplies it wants to fireplace on all cylinders.

The result’s a complete strategy to combating irritation, supporting cardiovascular wellness, and enhancing general resilience at each the mobile and neurological ranges—delivering the focused help your physique and thoughts want for optimum well being and longevity.

70% of customers report noticeable advantages in simply 16 weeks—issues like clearer pondering, deeper sleep, and a extra resilient temper. With 40+ patents, 100+ research, and over 20 business awards, fatty15 helps:

• Mind perform
• Metabolic well being
• Liver perform
• Immune resilience
• Pink blood cell power

Able to dial up your well being? You need to use code BEN for 15% off your first order of fatty15 right here.

🥁 The Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪

During the last yr, I have been working tirelessly on one thing that I am thrilled to lastly share: the brand-new, up to date model of my best-seller, Boundless, which is lastly accessible!

Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming an entire knowledgeable in what makes your mind tick, your physique work, your spirit completely happy, and your life fulfilled.

You possibly can flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, steadiness hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, way more!

A number of of the important thing subjects that the most recent model of Boundless explores are:

• Methods to optimize mitochondrial density and biogenesis for peak power and metabolic well being.
• New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart fee variability utilizing mild, sound, and electrical interventions.
• Up to date strategies for restoring circadian steadiness, combating jet lag, and maximizing sleep, naps, and meditation.
• Insights on the consequences of electromagnetic frequencies on the mind and physique, with recommendations on modifying gadgets for higher shielding.
• The most recent on addressing power infections, detoxifying from mildew, and enhancing intestine perform with cutting-edge testing and coverings.
• New dietary supplements, biohacks, and protocols based mostly on latest longevity science, together with age-reversal insights.
• Recent routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out fitness center reliance.

Should you’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on all the things from breathwork to chilly remedy and the most recent anti-aging strategies, Boundless will enable you to construct a balanced, sustainable strategy to lifelong well being. I am unable to wait so that you can expertise all the things this information has to supply!

Should you’re prepared to find a treasure trove of the most recent science-backed methods for enhancing each facet of your thoughts, physique, and spirit, click on right here to seize your copy of the newly launched Boundless.

Podcasts I Recorded This Week:

Is Alcohol Good For You, Or Is Alcohol A POISON? (You’ll Be Shocked At The Outcomes!): Drinker Ben Greenfield Debates Non-Drinker James Swanwick.

Quantum Improve (code BEN15), BEAM Minerals (code BEN), Pique, Fatty15 (code BEN), and Vandy Crisps (code GREENFIELD).

The Longevity Metropolis Of The Future, The Final Biohacking Wellness Membership Expertise & The Subsequent-Degree Merging Of Historical Knowledge & Trendy Science, With Tim Gurner

Organifi Shilajit Gummies, Chroma SkyPortal 2.1 (code BENGREENFIELD), Ketone-IQ, MUDWTR, and Hiya.

The Newest Content material I Was Featured On This Week:

“The High 3 Every day Dietary supplements For Most Fats Loss & Muscle Achieve” — Angelo Keely (Notice: Whereas I am not featured on this episode, it is value a watch)

Males’s Well being Australia: Pink Mild Remedy Legit?