On this weekly put up, I share with you my most attention-grabbing discoveries of the week, together with the newest information on the fronts of health, vitamin, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you’ll be able to sustain with alternatives to be taught, giveaways, reductions, and extra!
I’m typically requested how I handle to get in high-quality resistance coaching after I’m on the street, quick on time, or just not within the temper to elevate heavy.
My reply? Blood movement restriction coaching—often known as BFR or “occlusion coaching.” It’s a easy, science-backed approach I take advantage of to idiot my muscle tissue into pondering they’re below a heavy load, even after I’m simply utilizing body weight or resistance bands.
Right here’s the way it works (as demonstrated within the video above): you calmly cuff or wrap your limbs to partially prohibit blood movement out of the working muscle tissue (whereas nonetheless permitting blood in). This creates a low-oxygen (hypoxic) surroundings that mimics high-intensity power coaching.
The outcome? 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 good for rehab, journey, busy days, and even longevity-focused coaching. It amps up progress hormone, boosts metabolic stress, and recruits extra muscle fibers, all without having a full health club setup.
Now, a fast observe on terminology: “BFR” is the overall class that refers to any device or band that restricts blood movement.
However KAATSU is the gold normal system I personally use and advocate. It makes use of automated, research-backed stress cuffs that exactly alter and monitor blood movement for secure, repeatable, and extremely efficient outcomes. An alternative choice is buying these inexpensive BFR bands.
Right here’s a have a look at my go-to BFR routine whereas touring (zero time within the health club 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 easy protocol builds power, boosts mobile power manufacturing, and even enhances oxygen utilization, whereas going simple on the joints.
Wish to dig deeper? You possibly can try: “The Official KAATSU Episode: Every thing You Want To Know About How To Use Blood Movement Restriction For Muscle Acquire, Damage Restoration, Testosterone, Progress Hormone & A lot Extra!“
Moreover, you’ll be able to snag your personal KAATSU machine and bands right here and use code BEN to avoid wasting 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 prime muscle-building hacks, together with for while you’re on the go? These sources break down how I practice sensible, anytime, wherever:
*This* Salt Is Filled with Hidden Well being Hazards (You Probably 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 important ranges of lead and arsenic (full particulars right here), I can not advocate it in good conscience.
Lead publicity, even in small quantities, can impair cognitive operate, harm kidneys, and improve cardiovascular dangers, with kids and pregnant girls particularly susceptible. Arsenic, a identified carcinogen, is linked to pores and skin, lung, and bladder cancers, in addition to neurological points and metabolic issues. 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 examine revealed in Environmental Science & Know-how found that the typical grownup consumes 2,000 microplastics a 12 months from salt. Sources of the microplastics in salt embrace ocean air pollution, processing gear, 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.
As a passionate residence chef (you will get my cookbook bundle right here), I like utilizing salt to deliver out the very best in my meats and dishes, and I depend on each of the salts talked about above for his or her pure, mineral-rich flavors. When making ready steaks or pork chops, I calmly season them with Baja Gold Salt earlier than grilling; its coarse grains dissolve slowly, amplifying the meat’s pure umami and making a scrumptious, caramelized crust. For grilled fish, I add a pinch as a crowning glory, its clear, briny notes enhancing delicate flavors with out overwhelming them. For roasted greens or hearty stews, I attain for Ava Jane’s Colima Salt, sprinkling it throughout cooking to attract out moisture and deepen flavors, or utilizing it as a last flourish so as to add a shiny, mineral-rich pop that elevates earthy or savory dishes.
Understanding each of those salts are freed from microplastics and heavy metals provides me peace of thoughts, whereas their advanced mineral profiles add unimaginable depth to all the pieces from seared lamb to vibrant salads.
If you wish to elevate your dishes and your well being, you’ll be able to click on right here to strive Ava Jane’s Kitchen Colima Salt or Baja Gold Salt.
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 old and Life Optimization Coach throughout their elite Saint Haven and SAINT Non-public Golf equipment.
Whereas I am flattered to obtain the cool title, this represents way more: a shared mission to redefine what’s doable for the human physique, mind, and spirit, and to stay effectively, age powerfully, and thrive in each dimension of well being.
Collectively, we’re constructing one thing that’s by no means been achieved earlier than in Australia: a world-class biohacking haven the place science meets soul, merging the cutting-edge (suppose blood filtration, stem cells, mitochondrial enhancement, and biomarker monitoring) with the traditional (breathwork, fasting, religious connection, and deep restoration practices).
To present you a behind-the-scenes have 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 hearken to right here) covers Tim’s journey, the philosophy behind Saint Haven Non-public 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+ 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 targeted on:
✔️ Mobile and mitochondrial upgrades
✔️ Oxygen effectivity and VO₂ max efficiency
✔️ Irritation management and redox steadiness
✔️ Reversing organic age by data-driven insights
✔️ Tailor-made vitamin, motion, and supplementation frameworks
In simply a few weeks from now, I’m excited to deliver 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 group, and laying the muse for one thing really groundbreaking.
In case you’re in Melbourne and critical about taking your well being to the following degree, I wish to personally invite you to hitch me for a uncommon stay look. I’ll be delivering a deep-dive session on methods to hack your biology, dial in your efficiency, and radically lengthen your healthspan—utilizing the exact same ways and instruments I’ve examined on myself and my purchasers for years.
This isn’t your common wellness seminar. We’re speaking a couple of two-hour immersive occasion crammed with actual science, sensible instruments, and a chance to attach with a group of people that, such as you, want to break away from common and stay on the fringe of human potential.
Listed below are the small print:
📍Venue: Luminaire, Nook of Browns Lane & York Avenue, South Melbourne VIC 3205
📅 Date: June twenty sixth, 6:30 p.m. – 8:30 p.m.
🎟️ Normal Admission – $180 AUD
Contains entry to the principle occasion + nourishing wholefoods catering curated to assist metabolic flexibility, mind readability, and digestive well being. Restricted to 200 spots.
🎟️ VIP Expertise – $350 AUD
Contains all the pieces above, plus:
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An unique post-session meet-and-greet with me
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A Saint Haven goodie bag filled with my personally accepted dietary supplements and wellness instruments
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Further Q&A time and personal networking with Australia’s prime well being disruptors
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Solely 50 VIP spots can be found
This occasion will fill quick. In case you’ve been ready for a second to reset your well being trajectory—or just wish to discover ways to improve your biology utilizing instruments that really work—this shall be an evening price exhibiting up for.
I can’t wait to see you there!
Your 2025 Father’s Day Reward Information Is Right here! Highly effective, Sensible Items for Well being-Targeted 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 gathering mud as a result of they’re not really helpful—and so they 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 Reward Information is filled with performance-boosting instruments, sensible gear, and clear upgrades that assist stronger exercises, higher sleep, increased testosterone, cleaner air, and lasting vitality.
A few of my prime 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 created from natural cotton and Merino wool, not artificial materials that leach hormone-disrupting chemical substances, providing moisture-wicking, breathable consolation you’ll be able to really belief.
- MASA Chips: Created from natural corn, grass-fed tallow, and sea salt, these thick, crunchy chips are the final word dad snack—freed from seed oils, filled with taste, and completely guilt-free.
- Feno Smartbrush: This 20-second mouth-biohacking machine 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: Created from toxin-free natural cotton, these underwear shield 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 components, serving to Dad battle indicators of getting 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 buying on your husband, brother, dad, or your self, this information is your shortcut to sensible, 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 🚀
🥛 Probiotics for Mind Positive aspects: A brand new examine exhibits that probiotics not solely enhance cognitive operate but additionally decrease markers of irritation and insulin resistance, suggesting your intestine bugs is likely to be sharper than you suppose (learn the examine right here).
🚶 Mini Walks = Main Ldl cholesterol Wins: Taking 4-minute strolling breaks every hour after cardio exercises slashed non-HDL levels of cholesterol greater than sitting did, exhibiting small strikes = huge influence (examine right here).
⏰ Early Consuming = Higher Sleep: Time-restricted consuming (8:00 a.m. to six:00 p.m.) elevated sleep time by almost an hour and supported weight reduction—a double win on your physique and mind (sleep examine, weight reduction knowledge).
📱 Screens & Sight Danger: Only one additional hour of display screen time was linked to a 21% increased probability of nearsightedness in children, that means it is time for them to unplug and go exterior (meta-analysis right here).
🍳 The “Second Meal” Impact: Consuming breakfast helps maintain blood sugar decrease after lunch, due to improved insulin response and muscle glucose uptake (examine right here).
🍗 Protein > Processed: In a eating regimen filled with ultra-processed meals, members who ate extra protein consumed fewer energy and burned extra, exhibiting protein’s energy to manage urge for food and metabolism (full examine).
📌 Key Takeaway: Small, strategic modifications—like strolling extra, consuming earlier, and rising protein—can have a big impact in your mind, metabolism, and sleep.
🔗 Wish to dive deeper? Click on the hyperlinks above to discover the analysis, and click on right here to observe me on X for all the newest well being and efficiency information off the press!
*Here is* The best way to 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 consultants, so you will get direct assist, professional 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 group boards the place actual conversations occur.
- Wellness challenges that can assist you keep constant and motivated.
- Knowledgeable-vetted product suggestions you’ll be able to really belief.
- Ask Ben, an modern device constructed from 1000’s of my podcasts, articles, and interviews.
- You possibly can message Ask Ben anytime at no cost.
- For stay cellphone calls and deeper, real-time assist, 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 some other reference talked about is for instructional 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 type in over 90 years.
C15:0, often known 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 operate, and selling metabolic well being, whereas a current peer-reviewed examine 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 method to combating irritation, supporting cardiovascular wellness, and enhancing total 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 pondering, deeper sleep, and a extra resilient temper. With 40+ patents, 100+ research, and over 20 trade awards, fatty15 helps:
- Mind operate
- Metabolic well being
- Liver operate
- Immune resilience
- Crimson blood cell power
🥁 The Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
During the last 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 obtainable!
Like a cookbook for the human blueprint, the revised and up to date version of Boundless provides you a zero-guesswork information to becoming an entire knowledgeable in what makes your mind tick, your physique work, your spirit blissful, and your life fulfilled.
You possibly can flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, steadiness hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, way more!
A couple of of the important thing matters 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 price variability utilizing mild, sound, and electrical interventions.
- Up to date methods for restoring circadian steadiness, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the results of electromagnetic frequencies on the mind and physique, with tips about modifying gadgets for higher shielding.
- The most recent on addressing continual infections, detoxifying from mould, and enhancing intestine operate with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols based mostly on current longevity science, together with age-reversal insights.
- Contemporary routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
In case you’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on all the pieces from breathwork to chilly remedy and the newest anti-aging methods, Boundless will assist you construct a balanced, sustainable method to lifelong well being. I am unable to wait so that you can expertise all the pieces this information has to supply!
In case you’re prepared to find a treasure trove of the newest science-backed methods for enhancing 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:
Quantum Improve (code BEN15), BEAM Minerals (code BEN), Pique, Fatty15 (code BEN), and Vandy Crisps (code GREENFIELD).
Organifi Shilajit Gummies, Chroma SkyPortal 2.1 (code BENGREENFIELD), Ketone-IQ, MUDWTR, and Hiya.
The Newest Content material I Was Featured On This Week:
