Ben Greenfield’s Weekly Roundup: June 6

I’m usually requested how I handle to get in high-quality resistance coaching once I’m on the highway, brief on time, or just not within the temper to carry heavy.

My reply? Blood stream restriction coaching—also referred to as BFR or “occlusion coaching.” It’s a easy, science-backed approach I take advantage of to idiot my muscle groups into considering they’re below 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 frivolously cuff or wrap your limbs to partially prohibit blood stream out of the working muscle groups (whereas nonetheless permitting blood in). This creates a low-oxygen (hypoxic) surroundings that mimics high-intensity power coaching.

The end result? You get all of the muscle-building and power beneficial properties of a heavy carry 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 with no need a full fitness center setup.

Now, a fast observe on terminology: “BFR” is the overall class that refers to any software or band that restricts blood stream. 

However KAATSU is the gold commonplace system I personally use and advocate. It makes use of automated, research-backed stress cuffs that exactly alter and monitor blood stream for secure, repeatable, and extremely efficient outcomes. An alternative choice is buying these cheaper BFR bands.

Right here’s a have 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 straightforward on the joints.

Wish 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, Damage Restoration, Testosterone, Development Hormone & A lot Extra!“

Moreover, you may 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 focus on 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 if you’re on the go? These assets break down how I practice good, anytime, wherever:

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

Properly, 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, injury kidneys, and improve cardiovascular dangers, with youngsters and pregnant ladies particularly weak. Arsenic, a identified 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 may carry toxins or trigger irritation. One research revealed in Environmental Science & Know-how found that the common grownup consumes 2,000 microplastics a 12 months 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 Growing older 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 rather more: a shared mission to redefine what’s attainable for the human physique, mind, and spirit, and to stay nicely, age powerfully, and thrive in each dimension of well being.

Collectively, we’re constructing one thing that’s by no means been carried out 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 provide you a behind-the-scenes have a look at how this all got here collectively, I simply launched a robust 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 hearken 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 recognition, with a number of sold-out golf equipment, a 20,000+ individual waitlist, and worldwide areas launching quickly. Now, as a part of our new partnership, I’ll be creating unique protocols for Saint Haven members centered on:

✔️ Mobile and mitochondrial upgrades

✔️ Oxygen effectivity and VO₂ max efficiency

✔️ Irritation management and redox stability

✔️ Reversing organic age by means of data-driven insights

✔️ Tailor-made diet, motion, and supplementation frameworks

In simply a few weeks from now, I’m excited to carry all of this to you, stay and in individual. From June 18–twenty eighth, I’ll be in Australia internet hosting talking occasions (each private and non-private), connecting with the wellness neighborhood, and laying the inspiration for one thing really groundbreaking.

For early entry to tickets and occasion information for the June twenty sixth public occasion, you may head right here: Saint Haven Presents Ben Greenfield.

Your 2025 Father’s Day Present Information Is Right here! Highly effective, Sensible Presents for Well being-Targeted Dads 🏋️‍♂️🧠

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

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

Whether or not he’s already deep into well being optimization or simply beginning to degree up his routine, my 2025 Father’s Day Present Information is filled with performance-boosting instruments, good gear, and clear upgrades that assist stronger exercises, higher sleep, greater testosterone, cleaner air, and lasting vitality.

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

• Aires Tech: These EMF-modulating units will help him keep protected against hidden organic stressors like telephones, laptops, Wi-Fi, and 5G, supporting deeper sleep, clearer considering, and long-term vitality.
• Ryker Clothes: This efficiency gear is constituted of natural cotton and Merino wool, not artificial materials that leach hormone-disrupting chemical substances, providing moisture-wicking, breathable consolation you may 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, filled 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 assist 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 growing old and preserve pores and skin that displays his vitality.
• LIFEprint Rework: This hair tissue mineral evaluation (HTMA) take a look at, paired with knowledgeable teaching, helps rebalance Dad’s metabolism, hormones, adrenals, and power—with 12 weeks of exercises, three group teaching calls, and life-style assist.

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

👉 You possibly can discover the total 2025 Father’s Day Present Information right here!

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

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

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 assist, legit steering, and actual solutions to your most urgent wellness questions.

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

• Customized content material tailor-made to your distinctive well being objectives.
• Supportive neighborhood boards the place actual conversations occur.
• Wellness challenges that will help you keep constant and motivated.
• Skilled-vetted product suggestions you may truly belief.
• Ask Ben, an progressive software constructed from 1000’s of my podcasts, articles, and interviews.
  • You possibly can message Ask Ben anytime at no cost.
  • For stay telephone calls and deeper, real-time assist, you may improve to LIFE Premium.

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

*Please keep in mind: Info offered by me, LIFE Community, Ask Ben, and another reference talked about is for instructional functions solely and isn’t medical recommendation meant 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 fireside 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 assist your physique and thoughts want for optimum well being and longevity.

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

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

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

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

Over the past 12 months, 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 provides you a zero-guesswork information to becoming a whole knowledgeable in what makes your mind tick, your physique work, your spirit comfortable, and your life fulfilled.

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

Just a few of the important thing subjects that the newest 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 charge variability utilizing mild, sound, and electrical interventions.
• Up to date strategies for restoring circadian stability, combating jet lag, and maximizing sleep, naps, and meditation.
• Insights on the results of electromagnetic frequencies on the mind and physique, with recommendations on modifying units for higher shielding.
• The newest on addressing continual infections, detoxifying from mould, and enhancing intestine perform with cutting-edge testing and coverings.
• New dietary supplements, biohacks, and protocols primarily based on latest longevity science, together with age-reversal insights.
• Recent routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out fitness center reliance.

If you happen to’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on every part from breathwork to chilly remedy and the newest anti-aging strategies, Boundless will provide help to construct a balanced, sustainable strategy to lifelong well being. I can not wait so that you can expertise every part this information has to supply!

If you happen to’re prepared to find a treasure trove of the newest science-backed methods for bettering each side 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 Stunned 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-Stage Merging Of Historic Knowledge & Fashionable 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 Prime 3 Day by day Dietary supplements For Most Fats Loss & Muscle Achieve” — Angelo Keely (Observe: Whereas I am not featured on this episode, it is price a watch)

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