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What Is The Perfect Workout For 2017: Part 2

It’s Tuesday and here’s another sneak peek at practical, quick and dirty fitness tips from this week’s Get-Fit Guy episode.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here’s your sneak peek from this week’s episode “What Is The Perfect Workout For 2017: Part 2

In last week’s episode, you discovered how to intelligently and properly structure  strength, speed and power training into a perfect workout plan. But unless you’re a football lineman (for example), you’ll need to include additional training modalities to have a truly perfect training program that targets every component of your body, brain and nervous system.

So let’s pick up where we left off and dive into the next component of training: cardio!

 

Ready to complete the perfect workout plan?   Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you’d like to see me write, leave your ideas in the comments section below.

My 60 Most Helpful Health, Fitness, Nutrition & Biohacking Tweets Of The Past 2 Months (& How I Read 217 Books A Year).

Every day I pour through reams of research, articles, books and the latest studies on health, fitness, nutrition, biohacking and beyond.

And then I tweet what I’ve discovered to Twitter.com/bengreenfield (and also cover many of these in much more nitty-gritty detail in my free weekly audio podcast).

In today’s post, I’m sharing with you what I consider to be the 60 most helpful such tweets of the past 2 months, and (at the end of the post) I’m giving you my biggest tip on how I get through over 217 books a year, all in less than 20 minutes a day.

Enjoy, and leave your questions, comments, book suggestions, cool new studies and feedback below the post, and I’ll reply!





























































Summary (& How I Read 217 Books A Year In Less Than 20 Minutes A Day)…

Want more and want to get these kind of updates fresh off the press as soon as I find them? Then click here to follow me on Twitter.

Finally…I have another final big tip for you.

See, one of my keys to success is that I am a voracious reader.

You’ll see the same habit among many of the world’s top achievers, including Warren Buffet.

In fact, when Warren Buffett was once asked about the key to success, he pointed to a stack of nearby books and said, “Read 500 pages like this every day. That’s how knowledge works. It builds up, like compound interest. All of you can do it, but I guarantee not many of you will do it.”

Buffett takes this habit to the extreme — he read between 600 and 1000 pages per day when he was beginning his investing career, and still devotes about 80% of each day to reading.

And he’s not alone. Here are just a few top business leaders and entrepreneurs who make reading a major part of their daily lifestyle:

-Bill Gates reads about 50 books per year, which breaks down to 1 per week
-Mark Cuban reads more than 3 hours every day
-Elon Musk is an avid reader and when asked how he learned to build rockets, he said “I read books.”
-Mark Zuckerberg resolved to read a book every 2 weeks throughout 2015
-Oprah Winfrey selects one of her favorite books every month for her Book Club members to read and discuss

These aren’t just isolated examples. One study of 1200 wealthy people found that they all have reading as a pastime in common.

But despite going through at least 3-5 books each week, I don’t walk around all day with my nose in a book. Frankly, I don’t have the time.

So what’s my secret to reading so much?

Basically, I accomplish my hyperproductive digestion of information through the use of services, websites, journals, newsletters and digests that disseminate information into readily accessible bite-size pieces that allow me to cut through the clutter and quickly get to the main summaries, takeaways and actionable items from all the content.

For example, I’m a huge fan of the book reviews produced by gentleman such as Derek Sivers and James Clear.

In addition, I stay up to date with health, medical and science news via the Stone Hearth Newsletters, exercise, supplement and nutrition research via the Examine Research Digest, and, for general life knowledge, and for staying up-to-date with the best recently published books and articles from around the web Farnham Street blog.

But when it comes to my top recommended resource for getting through the world’s best books FAST, there is nothing that I recommend more highly than a website called “Optimize“.

What is Optimize?

It’s simple, really. They read every one of the best books (primarily focusing on health, wealth, self-improvement, neuroscience, fitness, business, nutrition, lifestyle and philosophy) and then summarize these books in easy-to-digest, 20 minute audio .mp3’s or very short 5-6 page .pdf’s with the biggest ideas, summaries and most important takeaways.

So in less than 6 months, I easily made it through the 400+ books on their site, often while I was hoisting dumbbells, walking in the sunshine, or driving in my car. And you can too.

A few of my favorite books that I’d recommend you start with include:

-Unsubscribe (really good for eliminating email clutter forever)
-Deep Work (a must-listen if you want to create incredible creations fast)
-The Seventh Sense (perfect for allowing your brain to survive in a modern era)
-Smartcuts (how hackers, innovators, and icons accelerate success)
-Make Your Mark (how to build a life that impacts the world forever)

Anyways, there are obviously plenty more books, but it all comes down to this: you get more wisdom in less time. So there. I just spilled one of my biggest success secrets. And now you can use it too. You can click here to get into Optimize now for…brace yourself…the shocking sticker price of 10 bucks a month.

Actually, I talked to the nice folks at Optimize and they’re even knocking a buck a month off if you use code “BEN”. So for less than the price of a couple fancy lattes you get full access to being able to get through the best books on the face of the planet in less than 20 minutes, and you have the option of reading the .pdf summary or listening to the audio version.

Enjoy (and remember, you get the white glove treatment from Optimize if you click here and use code BEN),

Ben Greenfield

P.S. I’ll throw one other book out there that I think is a must-read: “Iconoclast”, in which a neuroscientist reveals how you can change the way you think forever and completely rewire your brain.

Do you have questions, thoughts or feedback about Twitter, reading books or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you’re about to discover the most important things I’ve noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let’s do this…


Podcasts I Recorded This Week

Every month, I release never-before-seen videos, audios and .pdf’s inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). This month’s audio was entitled “Internal Drive, Overcoming Resistance, How to Create Challenges Throughout The Year”, and you can click here to go Premium and access an entire vault of protected content!

Which Ketone Supplement Works Best: Ketone Salts vs. Ketone Esters With Dr. Dominic D’Agostino.

-The Non-Pill, Natural Alternative To Viagra That Instantly Fixes Erectile Dysfunction, Boosts Libido In Men & Women, Enhances Orgasm & Much More.


Articles I Published This Week:

-What Is The Perfect Workout For 2017

-The Most Potent Natural Alternative To Viagra (& One Of The Most Shocking Biohacks I’ve Ever Done

My full article feed and all past archives of my articles are here if you want to check out past articles!

This Week’s Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. The January edition has just been released. Enjoy!


Articles I Was Featured On This Week

13 Podcasts That Will Help Make You A Better Human

New Year’s Resolution Series: 6-Month Comeback Plan, Part 1


Upcoming Events:

January 20th-22nd: Brain Optimization Summit. 31 doctors, scientists, biohackers and nootropics professionals reveal lifestyle habits and supplements that improve mental performance. Check it out by clicking here!

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week’s Most Popular Instagram Pic:

Made some nice baked chicken with carrots, onions, garlic and cashew rub over the weekend….But the secret sauce? Primal Kitchen Honey Mustard Vinaigrette Made with Pure Avocado Oil •Tangy, Sweet, Bold Flavored •Primal and Paleo Approved •Refined Sugar, Dairy, Soy, Canola Oil and Gluten Free •No Trans Fats •Made with 100% Pure Avocado Oil •Ingredients: Avocado Oil, Water, Organic Apple Cider Vinegar, Organic Stone Ground Mustard (Water, Organic Mustard Seeds, Organic Vinegar, Salt, Organic Spices), Organic Honey, Organic Lemon Juice Concentrate, Sea Salt Get yours at Thrive: https://thrivemarket.com/bengreefield #cleaneating #primal #primalblueprint #primalkitchen #thrivemarket #nosoy #nocanolaoil #avocadooil #secretsauce #chicken #bakedchicken #foodporn

A photo posted by Ben Greenfield (@bengreenfieldfitness) on


This Week’s Most Popular Tweet:


This Week’s Most Popular Facebook Post:


This Week’s Most Popular Snapchat Story:

Each week I’m providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! You’ll see everything first on Snapchat, and this week’s top story involved possibly the dumbest idea I’ve ever had (involved cooking chicken encrusted with the meal replacement powder Ambronite). Click here to follow me on Snapchat so you don’t miss any of the goodness!


This Week’s Most Popular Pin from Pinterest:


Featured Products:

Through meticulous research and a passion to develop healthy, high-quality natural body care products, we’re proud to introduce the new Greenfield Anti-Aging Serum, an innovative beauty product for men and women that is guilt-free, organic, nourishing, and leaves your skin young and glowing. Not only does the Greenfield Anti-Aging Serum replenish and support your natural antioxidant defenses, but it also helps your skin cells return to optimal function by helping produce new youthful collagen and elastin, which are the key building blocks of healthy skin.

Click here to get yours today (this is the exact serum Ben Greenfield reviews in the article “You’ll Be Blown Away By How Easy It Is To Keep Your Skin Young With These 12 Natural Compounds.“)


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance, and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible, and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

What Is The Perfect Workout For 2017: Part 1

It’s time to give you the sneak peek of this week’s practical, quick and dirty fitness tips from Get-Fit Guy.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here’s your sneak peek from this week’s episode What Is The Perfect Workout For 2017: Part 1

Last year, on my personal blog, I wrote an article about how to “Look Good Naked & Live A Long Time.”  In that article, I highlighted how to get a nice body and maximize longevity by using exercise strategies such as mitochondrial density training, super slow sets, plyometrics, power, fat burning zone sessions and beyond.

Since writing that original article, I’ve realized A) the article had plenty of clues about the exercise science behind “what to do right”, but doesn’t show you the complete structure of how to lay out a sample week; B) the article has a few flaws – namely that itdoesn’t include mobility training similar to the gymnastics skills that I highlighted in last week’s episode, it doesn’t include special “biohacks” or other strategies I’ve discussed in previous episodes, such as hot and cold training, rebounding, hypoxia, foundating training, etc. all strung together into the perfect program, it doesn’t include the very handy coordination and gymnastics-style training strategies I outlined in last week’s episode, and ultimately, it wasn’t the type of “perfect program” one could jump into for, say, the ultimate done-for-you workout plan for 2017.

 

Want to know what’s in this workout plan?   Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you’d like to see me write, leave your ideas in the comments section below.

The Most Potent Natural Alternative To Viagra (& One Of The Most Shocking Biohacks I’ve Ever Done).

Rat-a-tat-tat-tat.

Rat-a-tat-tat-tat.

I lay as still as I possibly could, trying to resist the urge to peel back the sheet covering my crotch and get a closer look at exactly what she was doing down there.

The she popped her head up. “You OK with that level? Want more?”

I pulled off an embarrassed grin and nodded. “Sure, turn it up all the way.”

The nurse reached for the dial on tiny gray machine next to my exam table seat and jacked it up all the way. Then, holding the sound wave wand attached to the machine, she turned her attention back to my groin, which was slathered in numbing cream, and continued to vibrate my nether regions with the pulsating action of her fancy medical tool.

So what the heck was she up to? 

Why was I laying in a pristine, white medical examination room in Aventura, Florida getting my penis pulsated?

And, perhaps most importantly, what was the consequence of me taking yet another one for the team (you!) and offering myself up as a sacrificial guinea pig to a state-of-the-art sexual procedure?

You’re about to get the answer. And you’re about discover the most potent natural alternative to Viagra that exists, one of the most shocking biohacks I’ve every tried, and why I think I’ve stumbled upon a quite formidable libido and sexual enhancing tactic for both men and women.


The GainsWave Adventure Begins

As you may already know, in my daily routine I practice many of the strange biohacks in the article “The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Libido & Anti-Aging“, including bathing my gonads in infrared light, daily use of creatine (5 grams) every single day of the year, and even the use of a tiny little PEMF the use of a small tiny PEMF device called a “DeltaSleeper” for sleep, which combats the havoc that frequencies from things like cell phones can wreak on your testosterone and sperm levels.

When it comes to sex, libido and testosterone, I also cover the basics…

…I eat zinc and magnesium rich foods…

…I avoid excessive chronic cardio in favor of sprinting and heavy lifting…

…I get plenty of sleep…

…I eat lots of saturated fats…

…I don’t drink out of plastic water bottles…

…you get the idea.

But when a company called “HealthGAINS“, based out of Aventura, Florida (with clinics all over the USA) reached out to me about some fancy sound-wave therapy protocol called “extracorporeal shock wave therapy,” also known as “audio frequency shockwave therapy”, I was intrigued.

They claimed that within a quick 20 minute procedure, this treatment could enhance one’s sex life, build entirely new blood vessels to the genitals, fix libido and sexual issues, completely eliminate erectile dysfunction while increasing size and vascularity, and much more.

I was admittedly skeptical, but on a trip home from a yoga retreat in Costa Rica, I took HealthGAINS up on their offer for me to trial the procedure and stopped off in the Ft. Lauderdale airport to hop on an Uber over to their clinic headquarters to see what this supposedly natural alternative to Viagra was all about.


How GainsWave Works

If you listened to last week’s podcast with Dr. Richard Gaines entitled “The Non-Pill, Natural Alternative To Viagra That Instantly Fixes Erectile Dysfunction, Boosts Libido In Men & Women, Enhances Orgasm & Much More.“, then you probably already know a little bit about the science behind this procedure.

The science behind the technology involves something called low intensity shockwave therapy. Shockwave therapy has been around for decades and was primarily used as a treatment for lipoatrophy (localized loss of fat tissue) and to break up kidney stones using high frequency acoustic waves. About 15 years ago, researchers in Europe (links to studies below) realized that by using lower intensity acoustic pulse waves, they could also apply these same waves to the penis without damaging the skin or organs. I’d love to have been a fly on the wall as a bunch of kidney doctors started blasting their crotches with sound waves to see what happened, but, anyways, based on this breakthrough, physicians were eventually able to treat erectile dysfunction at its root source: poor blood flow.

When the acoustic pulse waves are applied to the penis (or the vagina), they not only break up the micro plaque but also create a micro-inflammatory process that release nitric oxide, a powerful vasodilator and the same chemical induced via the consumption of Viagra, Cialis or any other male and female libido or sexual performance pill. Over the course of eight to twelve weeks after the procedure, new blood vessels in the genitals grow, a process known as “neovascularization”.

Over 40 scientific studies show that this therapy is more effective than other treatments including medications. However, partially thanks to the overcrowding of the sexual performance industry by pharmaceutical and supplement companies, there were no standardized protocols, machines, or training programs until the folks at HealthGAINS designed a safe and effective way to bring this technology to the masses, with the results of the technology and their patent pending protocols yielding an astounding 90%+ success rate.

As a bonus, these same shockwaves also have the ability to “wake-up” dormant stem cells in the penis, which can lead to improved erectile function and enhanced tissue growth. In other words GAINSWave therapy may also increase the size of the penis, in a much, much more potent way than, say, a penis pump. I’ll talk more about my experience with that later in this article.

In researching this protocol (just to objectively determine whether sound waves blasted onto one’s genitals is, in fact, safe and healthy), I came across several clinical studies that verify the effectiveness of GAINSWave therapy for the treatment of vascular related erectile dysfunction, specifically:

1. Shockwave treatment of erectile dysfunction

Summary: LI-ESWT is a revolutionary treatment of ED, and probably possesses unprecedented qualities that can rehabilitate erectile tissue. The clinical improvement in subjective erectile function together with the significant improvement in penile hemodynamics following LI-ESWT confirm that LI-ESWT has unique properties that may create a new standard of care for men with ED.

2. Extracorporeal Shock Wave Therapy for the Treatment of Peyronie’s Disease

Summary: After 12 wk, mean VAS score, mean IIEF-5 score, and mean Quality of Life score ameliorated significantly in patients receiving ESWT. In patients with Peyronie’s Disease, ESWT leads to pain resolution and ameliorates both Erection Function and Quality of Life.

3. Can low-intensity extracorporeal shockwave therapy improve erectile dysfunction?

Summary: This placebo-controlled study over 5 weeks shows that 57% of the men who suffered from erectile dysfunction had an effect from LI-ESWT. After 24 weeks, seven (19%, active group) and nine (23%, active placebo group) men were still able to have intercourse without medication. This study shows a possible cure in some patients, but more research, longer follow-up in the placebo group and an international multicentre randomized study are needed.

4. Low intensity extracorporeal shockwave therapy for erectile dysfunction

Summary: LI-ESWT demonstrated a positive long term clinical effect with improvement in erectile function of Indian men with vasculogenic ED who were prior responders to PDE5i therapy. The efficacy and tolerability of this treatment, coupled with its long term benefits and rehabilitative characteristics, make it an attractive new therapeutic option for men with vasculogenic erectile dysfunction.

5. A 6-month follow-up pilot study in patients with organic erectile dysfunction

Summary: Significant increases in the duration of erection and penile rigidity, and significant improvement in penile endothelial function were demonstrated. Ten men did not require any PDE5-I therapy after 6-mo follow-up. No pain was reported from the treatment and no adverse events were noted during follow-up.

6. Extracorporeal shockwave therapy in the treatment of erectile dysfunction

The present trial shows the tolerability and clinical efficacy of low-intensity extracorporeal shockwave therapy in a subgroup of patients with erectile dysfunction.

So in summary (just in case you decided not to don your white lab cloak and read the full text of every study cited above)…

…as men age, the vessels in the penis weaken, filling with micro-plaque, resulting in men having a harder time getting and maintaining an erection. Oral medications such as Viagra and Cialis do not address the root physiological cause of poor erection function but instead act as a band-aid by merely forcing blood into the weakened vessels. In addition, the need to constantly take pills and manage side effects, while a boon for the big pharma and drug companies, is not the best choice for patients seeking better erections naturally. Painless high frequency acoustic waves can open up old blood vessels, stimulate the formation of new vessels, and eliminate micro-plaque.

And hence the efficacy of GAINSWave.


Why Not Just Take Viagra Or Cialis?

So why not just take Viagra, Cialis, or any of the other boner pills one finds in their local physician’s office, in online pharmacies, or “abroad”? Above, I touched briefly above on the fact that drugs like Viagra and Cialis don’t address the root cause of the issue, and instead just blast blood into your genitals like a firehose.

But despite having personally experimented with these drugs for everything from sex to exercise performance (yep, they’re Performance Enhancing Drugs and I was curious) I now have some other concerns about these pills too.

For example, researchers have found that men who don’t need these pills but take them anyway because they like how hard it makes their penises are dooming themselves to a future of self-doubt and the sexual floundering that comes with underconfidence.

In other words, even if there was zero evidence linking long term use of something like Viagra to cause a physical, chemical or hormonal decline in a man’s ability to get an erection, that doesn’t mean that using Viagra or other erectile dysfunction drugs doesn’t produce potentially bad effects for people who dabble without dick issues.

So one major problem with Viagra is not medical, but mental. Men who use these drugs risk getting themselves used to the sort of raging hard erections generated by chemicals and not the good, old fashioned organic ones they can make themselves, from scratch, using their own body and their own endogenous releases of nitric oxide.

As a result, guys can become less confident in their ability to achieve erection themselves, without the aid of fancy chemicals. And this can translate to less confident sex and more dissatisfied partners.

These drugs can also mask a natural decline in sexual functionality that could be highly related to, for example, cardiovascular disease. One well known fact in heart medicine is that erectile disfunction often precedes a heart attack, because you tend to lose blood flow to your nether regions before you lose blood flow to your heart. This means that men who quit Viagra or Cialis after a prolonged reliance on these drugs may not only be surprised by their complete lack of sexual prowess (which leads to underconfidence, which leads to awkward, nervous foreplay sessions, which leads to soft crying and rolling up in a confused and utterly dissatisfied fetal position on one’s bed), but may also be masking a big warning sign their body is giving them.

And should you need yet another reason not to use sexual prescription drugs, you should check out the article “Long-term safety and effectiveness of sildenafil citrate in men with erectile dysfunction“. In this study, over a 4-year study period, a significant percentage of the men had one or more adverse events that led to changes in dosing or to temporary or permanent discontinuation and were determined by the investigators to be treatment-related. Of the events, headache and dyspepsia were most common, followed by rhinitis, flushing, abnormal vision, dizziness, heart palpitations, moderate tachycardia, diarrhea, nausea, myalgia, hypertonia, respiratory disorder, conjunctivitis, and photophobia.

No thank you.


What Happened After I Got GAINSWave

OK, OK, so I know you’re wondering…what exactly did I experience after my quick 20 minute procedure at the HealthGAINS clinic in Florida?

First, don’t get me wrong: I didn’t just waltz in and get thrown into a room for some random medical team to begin poking at my genitals. 

I first sat down with Dr. Richard Gains for over an hour. He reviewed bloodwork, labs, health history, life history, and asked me a series of targeted questions about my diet, supplementation, exercise, sleep, stress, and of course, sexual performance. After that, I went through a full physical medical examination (that culminated in me being handed a bottle of “penis numbing cream”).

Second, regarding that latter point, I don’t have erectile dysfunction or “libido issues”. As I explained to Dr. Gaines, I simply wanted to go from “good to great”, and also dabble in the better-living-through-science a clinic like his can offer.

Third, let’s face it: after reviewing the science you’ve just read about, I was pretty intrigued with this whole extracorporeal shock wave therapy thing.

Anyways, as I was preparing to leave the clinic, a funny moment occurred when a member of the medical team asked me “if I planned to be with a woman that night”. I chuckled and informed him that I and my 90 year old Grandma were having dinner at a local Cuban restaurant and then, my groin still senseless from the medical numbing cream, hopped in my Uber and headed off to see Grandma.

Later that night, once the cream wore off, I woke just a couple hours after falling asleep with what we in the highly respectable scientific community like to call “a raging boner”. Having eaten my fair share of pork, Cuban black beans and rice, and plantain chips, I can attest to the fact that this was not an occurrence I would blame on the food in Florida.

I fell back asleep, but woke again in the mid-morning to pee, once again with a might large “tent popped” under the sheets.

That morning, when I finally awoke around 6:30am, my experience replicated just about every morning I experienced as a fifteen year old boy: big, healthy, vascular, hard morning wood.

I am now writing this article a full month after having gone through the GAINSWave procedure, and things haven’t changed. Not only do I experience random “mini-erections” during the day, but whether it’s for a morning quickie, an afternoon romp, or an evening adventure, my sexual performance has skyrocketed, as has my stamina, my firmness, my size, and my time-to-ejaculation.

Let’s just say I was pretty pleased with these results, and I’m mighty grateful to Dr. Gaines and his team for turning me into the equivalent of (pardon the expression) a sex machine with more blood flow, bigger size and toe-curlingly phenomenal orgasms and much more.

Better yet, I don’t need to pop any special boner pills, nor have I needed to return to the HealthGAINS clinic for any kind of follow protocol. The way they’ve explained it to me is that unless I have some kind of underlying medical condition that would cause something like erectile dysfunction, the results just kinda stick with you.

And I’m quite, quite happy about that.


Summary

So let’s say you (you brave soul, you) want to go try this for yourself.

First, you can mosey on over to the HealthGAINS website and simply type in your zip code to find a clinic near you. If you want to go to the Miami, Florida area and have the protocol done by Dr. Gaines’s office (which is what I did), just mention this article or “Ben Greenfield” to save 5% off your entire protocol and any follow-up procedures you decide to get done – (from P-shots for guys to O-shots for women to sound wave therapy and beyond.)

P-shots?

O-shots?

Yeah. If you listened to last week’s podcast with the founder of HealthGAINS, a guy named Dr. Richard Gaines, then you know this GAINSWave thing isn’t all these folks do.

For example, theirP-shot (AKA the “Priapus shot”) was named for the Greek god of virility. It’s basically a pain-free penis injection that uses PRP or Platelet Rich Plasma. PRP is made from you own blood. As in any procedure that uses PRP, the P-Shot begins with drawing a small amount of your own blood. They usually only need about as much blood as you would give for a simple blood test to make the injection. Then, using a centrifuge, they separate stem cells and growth factors from the red and white blood cells. What is left is the super-concentrated, super-healing Platelet Rich Plasma that is the basis of this penis enlargement shot, and when you inject it back in you supposedly get:

• Longer, firmer and more sustainable erections
• Penis enlargement
• Increased sexual stamina 
• Less problems with premature ejaculation
• Better sexual sensations and increased pleasure

They’ve also got, for you ladies out there, the O-shot. It’s the same as the P-shot, really. It uses your body’s own growth factors  to increase blood flow to the vaginal area, resulting in smoother, healthier, skin on the lips of the vagina, a tighter opening, increased natural lubrication, improved libido, and an overall more youthful appearance.

And of course, they do everything else that you’d expect from a concierge age-management practice, like hormone optimization programs, sexual wellness treatments for men and women, testosterone therapy, hormone testing, supervised human growth hormone injections and a whole lot more.

So that’s it.

Let me know if you try any of this stuff out, and keep me posted on the results. Of course, I take zero responsibility for any tents you may pop, new children you may acquire, herniated abdominals you may get from wild multi-hour romps in the bedroom or anything else you may experience from a sexual enhancement protocol.

Just do me a favor and throw out the boner pills.

In the meantime, do you have questions, thoughts or feedback about HealthGAINS, the GAINSWave protocol, or other natural alternatives to Viagra? Leave your comments below and I will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you’re about to discover the most important things I’ve noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let’s do this…


Podcasts I Recorded This Week

Every month, I release never-before-seen videos, audios and .pdf’s inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). This month’s audio was entitled “Internal Drive, Overcoming Resistance, How to Create Challenges Throughout The Year”, and you can click here to go Premium and access an entire vault of protected content!

-What Doesn’t Kill Us: Why Your Body Needs Freezing Water, Extreme Altitude & Environmental Conditioning.

-WHOOP: The Performance Enhancing Wearable That Tells You When To Sleep, How To Exercise, Your Strain Levels & More!


Articles I Published This Week:

-How To Get The Body Of A Gymnast

-An Insider Glimpse Of My Weekly Workout Routine

Be a Badass This New Year—10 Fitness Mantras for Serious Motivation

My full article feed is here if you want to check out past articles!

This Week’s Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. The January edition has just been released. Enjoy!


Articles I Was Featured On This Week

6 of the Best TRX Exercises for Beginners (And an Awesome Workout)

How To Use SARMS with ErisFit


Podcasts I Was On This Week:

-Fairly Normal With Josh Wolf


Upcoming Events:

January 20th-22nd: Brian Optimization Summit. 31 doctors, scientists, biohackers and nootropics professionals reveal lifestyle habits and supplements that improve mental performance. Check it out by clicking here!

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week’s Most Popular Instagram Pic:


This Week’s Most Popular Tweet:


This Week’s Most Popular Facebook Post:


This Week’s Most Popular Snapchat Story:

Each week I’m providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! You’ll see everything first on Snapchat, and this week’s top story involved a giveaway of Fitwood “made-in-Scandinavia” pullup bar ($187 value) to one other lucky Snapchatter. Click here to follow me on Snapchat so you don’t miss any of the goodness!


This Week’s Most Popular Pin from Pinterest:


Featured Products:

This is the groundbreaking, done-for-you obstacle training program designed by Greenfield Fitness Systems head coach Ben Greenfield and top Spartan athlete Hunter McIntyre. You can click here to go to the official page for this training package, or click here to get details on all nine components of this complete obstacle racing and Spartan race training plan!


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible, and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

What Doesn’t Kill Us: Why Your Body Needs Freezing Water, Extreme Altitude & Environmental Conditioning.

Our ancestors crossed the Alps in animal skins and colonized the New World in loin cloths. They evaded predators and built civilizations with just their raw brainpower and inner grit.

But things have changed and now comfort is king.

Today we live in the thrall of constant climate control and exercise only when our office schedules permit. The technologies that we use to make us comfortable are so all encompassing that they sever the biological link to a changing environment. Now we hate the cold and the heat. We suffer from autoimmune diseases. And many of us are chronically overweight. Most of us don’t even realize that natural variation – sweating and shivering – is actually good for us.

The new book What Doesn’t Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength uncovers how just about anyone can reclaim a measure of our species’ evolutionary strength by tapping into the things that feel uncomfortable. When we slightly reimagine how how our body fits into the world and then we can conditioning ourselves to find resilience in unfamiliar environments.

The feeling that something is missing from our daily routines is growing and has spawned a movement. Every year, millions of people forgo traditional gyms and push the limits of human endurance by doing boot camp style workouts in raw conditions. These extreme athletes train in CrossFit boxes, compete in Tough Mudders and challenge themselves in Spartan races. They are connecting with their environment and, whether they realize it or not, are changing their bodies.

Perhaps no one exemplifies this better than Dutch fitness guru Wim Hof, whose remarkable ability to control his body temperature in extreme cold has sparked a whirlwind of scientific study. Because of him, scientists in the United States and Europe are just beginning to understand how cold adaptation might help combat autoimmune diseases and chronic pains and, in some cases, even reverse diabetes.

My podcast guest on todays show, award winning investigative journalist Scott Carney, dives into the fundamental philosophy at the root of this movement in three interlocking narratives. His own journey culminates in a record bending, 28-hour, climb up to the snowy peak of Mt. Kilimanjaro wearing nothing but a pair of running shorts and sneakers.

Scott is an investigative journalist and anthropologist whose stories blend narrative non-fiction with ethnography. He has been a contributing editor at Wired and his work also appears in Mother Jones, Foreign Policy, Playboy, Details, Discover, Outside and Fast Company. He regularly appears on variety of radio and television stations from NPR to National Geographic TV and has had academic work published in Nature and SAIS Journal. He holds a number of academic appointments including as a Senior Fellow at the Schuster Institute for Investigative Journalism. 

In 2010 he won the Payne Award for Ethics in Journalism for the story “Meet the Parents” which tracked an international kidnapping-to-adoption ring. His first book, The Red Market: On the Trail of the World’s Organ Brokers, Bone Thieves, Blood Farmers and Child Traffickers, was published by William Morrow in 2011 and won the 2012 Clarion Award for best non-fiction book. His second book A Death on Diamond Mountain: A True Story of Obsession, Madness and the Path to Enlightenment came out with Gotham Books in 2015.

In 2015, Scott founded WordRates, a website that aims to add transparency to the business of journalism with Yelp-esque reviews of magazines and editors. He first traveled to India while he was a student at Kenyon College in 1998 and spent six years living there. Along the way, he learned Hindi and twice drove a motorcycle across the country. In 2004 he received a MA in anthropology at the University of Wisconsin-Madison. He currently lives in Denver, CO.

During our discussion, you’ll discover:

-The shocking story of the huge number of people Scott has found who have died during meditation experiences…[10:25 ]

-What Scott experienced when he first met Wim Hof…[9:55 & 15:00]

-The Native American who hung out in the dead of winter in the Boston area wearing nothing but a loincloth…[25:32]

-The #1 food item you can consume that will inhibit your body from converting white fat into metabolically active brown fat…[32:22]

-Scott’s “power pushups” and 15 minute daily workout…[48:40]

-What was the hardest part of the Laird Hamilton underwater workout for Scott…[58:30]

-The new, little-known synthetic thyroid hormone that activates brown fat tissue…[62:55]

-The crazy things heat acclimatization can do for soldiers…[70:15]

-And much more…

Resources from this episode:

-Book: What Doesn’t Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength

-Book: A Death on Diamond Mountain: A True Story of Obsession, Madness and the Path to Enlightenment

-Book: The Red Market: On the Trail of the World’s Organ Brokers, Bone Thieves, Blood Farmers and Child Traffickers

-Book: The Paleo Manifesto by John Durant

-Book: Deep Nutrition by Cate Shanahan

-Book: The Oxygen Advantage

The story of Samoset the Indian

My podcast with James Nestor

My podcast with Wim Hof

My podcast with Laird Hamilton

The HRV NatureBeat app that Ben describes and uses each morning

Rise Of The Sufferfests documentary

Do you have questions, thoughts or feedback for Scott or me? Leave your comments below and one of us will reply!

How To Get The Body Of A Gymnast

It’s Tuesday and here’s another sneak peek at practical, quick and dirty fitness tips from this week’s Get-Fit Guy episode.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here’s your sneak peek from this week’s episode “How To Get The Body Of A Gymnast.”

I was recently reading Tim Ferriss’s new book “Tools Of Titans”, and in that book (which I review here), Tim describes how his biceps strength and size, core stability, mobility and explosiveness all notably increased the past year via the use of a strategy called “Gymnast Strong” from gymnastics coach Chris Sommer of GymnasticBodies.com.

 It’s certainly been a little while since I’ve written about the benefits of gymnastics training (my first foray into exploring this style of training is detailed in my article “How To Get The Abs Of A Gymnast”), but Tim’s experience actually inspired me to incorporate just a bit more gymnastics-style training into my own routine in 2017, and in this episode, you’re going to discover exactly why you should train like a gymnast, how to get the body of a gymnast, and some sample gymnastics routines for handstand and muscle-up.

Ready to know more?   Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you’d like to see me write, leave your ideas in the comments section below.

WHOOP: The Performance Enhancing Wearable That Tells You When To Sleep, How To Exercise, Your Strain Levels & More!

My guest on today’s show – Will Ahmed – grew up loving sports and exercise. Many of his childhood heroes were athletes. He was recruited to Harvard and became Captain of the Men’s Varsity Squash Team. As a D1 athlete, he was amazed by how little he knew about his body. He would train for 3 or more hours a day with his teammates without knowing what gains he made. He was surrounded by athletes, himself included, who overtrained, misinterpreted fitness peaks, underestimated recovery and sleep, and got injured. Being prepared for game day often seemed…random.

So he became inspired by a simple idea: Humans, especially athletes, could optimize their daily performance. Optimizing performance was not a random sequence of events and decisions, but rather a systematic approach to understanding your body.

At Harvard, he met with cardiologists and physiologists. He read over 300 medical papers because he became obsessed with understanding the human body. What he learned was amazing: There are secrets that your body – your physiology – is trying to tell you. These secrets can help prevent overtraining and injury, they can detect fatigue and even sickness, and, sure enough, they can be used to optimize human performance. But few actually monitor those metrics.

He partnered with his co-founder John Capodilupo, who was studying math and statistics at Harvard before dropping out to found a self-quantification company called “WHOOP”, and also partnered with Aurelian Nicolae, a graduate from Harvard with a gift for mechanical prototyping and engineering. They then spent the past 4 years building a technology called “the WHOOP System”. They assembled a scientific and performance advisory board and now work alongside our team of 50 engineers, designers, and data scientists in a downtown Boston office overlooking Fenway Park.

They’ve been fortunate to work with many of the best athletes in the world. What they’ve discovered has amazed Will, and we talk about it all on today’s show. Self quantification can transform your life and induce effects like positive behavior change, fitness improvements, injury reduction.

Will believes that the data he’s collecting on athletes is unprecedented, both in its sophistication and scale, and that no physiological studies have ever occurred on this magnitude. WHOOP benefits from the fact that athletes also have tangible performance data (wins/losses, batting average, time trials, etc) across sports. They want to share this data: the unbelievable correlations between physiology and performance; the approach to health monitoring and the different ways to interpret or action your body’s feedback. Beyond building a product that people love, Will and the team at WHOOP hope to advance human knowledge with our discoveries.

During our discussion, you’ll discover:

-The key defining characteristics that set WHOOP apart, including skin conductivity, accelerometer data, and continuous HRV monitoring…[13:25]

-Why WHOOP is the only company to measure the activity and fluctuations of the cardiac autonomic nervous system, particularly as it relates to recovery, training status, and training readiness…[13:57]

-The actual hard data being collected by the WHOOP, and HRV, pulse oximetry, temperature, respiration, etc.)…[15:30 & 24:30]

-Why the WHOOP uses a combination of PPG (photoplethysmography) sensors (4 LEDs and 1 Photodiode) along with 3-axis accelerometer, capacitive touch sensor, ambient temperature sensor…[18:17]

-How coaches and trainers can use WHOOP to monitor the sleep, training and recovery status of a large number of athletes and clients…[20:00, 30:00 , 35:50 & 47:50]

-Why the WHOOP has 90% sleep/wake accuracy compared to gold-standard sleep labs…[22:10]

-How the WHOOP sleep coach automatically calculates sleep needed based on your sleep baseline, any sleep debt that has accumulated over the last few nights, and any naps taken for that day…[39:15]

-The technology the WHOOP uses to tell you how much sleep you need and to give you a picture of when you should go to bed based on your habitual sleep efficiency and desired wake up time…[40:15]

-Why athletes like Lebron James and Michael Phelps are using the WHOOP…[59:15]

-And much more…

Resources from this episode:

WHOOP (use code GREENFIELD for $50 off at checkout)

How A Bear Attack Affects Your Sleep

Do you have questions, thoughts or feedback for Will or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you’re about to discover the most important things I’ve noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let’s do this…


Podcasts I Recorded This Week

-Pee Strips, Power Lungs & Pulse Oximeters: How To Flip The Switch On Your Bodies Own Natural Ability To Heal Itself (And Little Known Ways To Breathe Better)

-Elephant Poop Coffee, Chocolate Ceremonies, Cold H20 Training, Holotropic Breathing, Nootropics, Ketosis, Meditation, Fasting & More: The Kevin Rose Podcast


Articles I Published This Week:

-What Form Of Exercise Makes You Smarter?

-What Is The Perfect Workout Plan For 2017?

This Week’s Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. With 2017 right around the corner, plan to learn something new in the new year!


Articles I Was Featured On This Week

6 of the Best TRX Exercises for Beginners (And an Awesome Workout)

-Detoxing May Not Be The Great New Years Idea You Think It Is – Huffington Post


Podcasts I Was On This Week:

-The Justin Stenstrom Success

– The Ultimate Biohacking And Performance Tips To Dominate 2017 – Success 101 Podcast

How to Create A Natural Home with The Wellness Mama


Upcoming Events:

January 9th: I am really pumped for this, and have been talking a lot about it: The “True Cellular Detox” program starting Jan 9 under the leadership of Dr. Pompa. This not just another detox program… Whether you can’t seem to decimate a single fat cell and you’re experiencing brain fog, achy joints and serious lulls in energy OR want to blast your brain and body performance through the roof, look good naked, live as long as possible and feel amazing while doing it. Learn more and join me by clicking here. You can also learn more about Dr. Pompa by listening to our podcast: What is Cyto Detox?

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now. Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week’s Most Popular Instagram Pic:

 


This Week’s Most Popular Tweet:


This Week’s Most Popular Facebook Post:


This Week’s Most Popular Snapchat Story:

Each week I’m providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! You’ll see everything first on Snapchat, and this week’s top story involved a whole host of “items you can eat even when you’re fasting”. Click here to follow me on Snapchat so you don’t miss any of the goodness!


This Week’s Most Popular Pin from Pinterest:


Featured Products:

Every now and then I personally assemble a potent arsenal containing over $300 of fat loss, recovery and performance enhancing supplements and gear, and then ship it straight to your front door for half the cost. When you open your surprise gift box, you’ll get instant access to the latest cutting-edge biohacking gear, nutrients, smart drugs and more. Better yet, you get all this for 50% or less of the normal price, meaning $300 or more of goodies is all yours for $150, shipped free anywhere in USA. Click here to get yours now or to grab it as a gift for someone special in your life.


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible, and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

What Form Of Exercise Makes You Smarter?

It’s Tuesday and here’s another sneak peek at practical, quick and dirty fitness tips from this week’s Get-Fit Guy article.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here’s your sneak peek from this week’s article What Form Of Exercise Makes You Smarter?

In the episode An Exercise Trick To Make You Smarter, I introduced a compound called Brain Derived Neurotrophic Factor, or BDNF, which is a protein that acts on neurons in your central nervous system (CNS) and peripheral nervous system (PNS) to help your existing neurons survive and thrive and also to encourage the growth of new neurons and neuronal connections (also known as “synapses”). In that episode, I recommended making the BDNF flow by fitting in an aerobic 20-45 minute run, bike ride, or other bout of cardio on the morning of any day in which you have high intellectual demands.

Then I recently tweeted:

“Here’s why I like to go on a nice easy walk, simple nasal breathing jog or bike before a big cognitive task or speech: http://www.runnersworld.com/sweat-science/exercises-instant-brain-boost

So what got me so interested once again in exercise and your brain? As you’ve probably guessed if you’re a long time reader or listener, it is, yes, a new study. Let’s dive into what that study discovered, then you’ll a few quick and dirty tips on using intervals, weight training, and cardiovascular exercise to increase BDNF and elicit a few other brain boosting effects too.

 
Want to read the whole article?  Or maybe grab the audio version?  Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you’d like to see me write, leave your ideas in the comments section below.

What Is The Perfect Workout Plan For 2017?

Last year, I wrote the article “Look Good Naked & Live A Long Time.”  

In that article, I highlighted how to get a nice body and maximize longevity by using exercise strategies such as mitochondrial density training, super slow sets, plyometrics, power, fat burning zone sessions and beyond.

But there’s a glaring problem.

Since writing that original article, I’ve realized it has a few flaws – namely:

A) it doesn’t include much mobility training in the way of movement elements such as handstand, muscle-ups or anything else similar to the gymnastics skills that I discussed with Tim Ferriss in our recent podcast episode.

B) it doesn’t include a significant number of the biohacking strategies and movement “snacks” I frequently sprinkle into my own day, such as hot and cold training, rebounding, hypoxia, foundation training, etc. all strung together into the perfect program

C) it doesn’t include a major component of reinventing, rebooting, resetting or otherwise “fixing” your blood, brain and biomarkers, specifically the type of detoxification strategies I outline in detail in this recent podcast episode.

So in this quite comprehensive article that I’m hoping will help you kick off 2017 in a very big way, I’m going to tell you exactly how I’m going to personally be structuring my own workout program in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, gymnastics, detoxification and beyond!

In case you want things completely outsourced, I’ve also put the entire routine described below into a structured, calendared “done-for-you” TrainingPeaks training program that you can download by clicking here.


Strength

Let’s begin with strength. Why start here?

As I highlight in this article about the fittest old people on the face of the planet, strength is a crucial component of a training program – not just because it sculpts and tones your body while building bone density, mitochondria and even cardiovascular fitness, but because it can be a potent hormonal and anti-aging strategy. There are various ways to train strength, but the most effective is to either A) lift heavy and to lift with some kind of a controlled tempo or B) as outlined in this recent excellent article on body weight training, to train with lighter loads to exhaustion.

Most people’s bodies or nervous systems can handle a maximum of two high quality, heavy, tempo-based strength training sessions per week (you can measure your own heart rate variability HRV score each day to see what your ideal volume is). Below, I’ve included two options for you to include for strength. I recommend you do these sessions on Mondays and Thursdays, which will allow about 72 hours of muscle recovery, adaptation and growth between each strength session.

Strength Option 1: Super Slow Routine, free weights (for beginner/intermediate fitness levels or sore bodies)

Do the exact routine shown in this video.You can substitute free weights such as dumbbells or kettlebells instead of a barbell for any of the exercises. To learn the rationale behind training with a superslow routine like this, then read my previous articles or listen to my previous episodes on super slow training, specifically:

Does Super Slow Training Work?

Get More Lean Muscle With Isometric Training

Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and be sure to move the weight very, very slowly…you’ll be surprised at the difficulty) then instead perform the Strength Sets below instead of the workout above.

On the flipside, if you are already training with the more advanced program below but on specific days or weeks you’re sore or need an easier day, then do the Super Slow above routine instead.

Strength Option 2: Strength Sets Routine (for intermediate/advanced fitness levels or athletes)

Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

Next, choose from the “Strength” list below:

-one Upper Body Push

-one Lower Body Push

-one Upper Body Pull

-one Lower Body Pull

-one Full Body Move

Pair each of exercises above with one exercise from the “Core/Mobility” list.

Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 10-20 repetitions of a Core/Mobility movement of your choice (for active recovery), preferably choosing aCore/Mobility movement that does not exhaust or work the same muscles that you used during your strength set.

Then go straight back to the Strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Core/Mobility move, and then move on to the next movement category (e.g. Upper Body Pull). Continue until you have finished all movement categories (one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move).

Cool-down with deep breathing, box breathing, sauna, walking or any other “easier” movements.

Finally, ou can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you’d rather train outdoors or Strongman style.

Strength Exercises:

Upper Body Push:
-Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Standing Overhead Press
Standing Cable Press
-Loaded Pushup (with Weighted Vest, or Super Slow with body weight)

Upper Body Pull:
-Bent Barbell or Dumbbell Row
Weighted Pull-up or Super Slow Pull-Up
-Weighted or Super Slow Horizontal Pull-Up
-Fast Single Arm Cable or Dumbbell Row
Lat Pulldowns
Seated Row

Lower Body Push:
Barbell Squat
Goblet Squat
Front Squat
Single Leg Squat
Front Lunge
Reverse Lunge
-Barbell or Dumbbell Step-Ups

Lower Body Pull:
Deadlift
Suitcase Deadlift
Romanian Deadlift

Full Body Move (this list is not exhaustive, and there may be others that you like:
ManMakers
Turkish Get-Up
Bear Complex (power clean, front squat, push press, back squat, and second push press):
Deadlift to Overhead Press
Overhead Squat

Core/Mobility Exercises:

Torso Twists
Cat/Cow
Birddogs (opposite arm/leg extension)
Yoga Sun Salutation Series
Banded Side to Side Walks
Mountain Climbers
Foam Rolling
Bridging
Banded Side Walks
Lunging Mobility Exercises
More ideas here.


Power

As I recently discussed with strength and conditioning coach Nick Curson on a this podcast, power and speed training are just as important as strength training, especially if you’re an athlete, but even if you’re someone who simply cares about optimizing their nervous system performance.

So, since you’re completing a strength training routine on Monday and Thursday, then on Tuesday and Friday you should do some kind of power and speed component. Similar to the strength training routines above, I’ve included below a couple options for power and speed training: one for beginners or for an easier day, and one for more advanced exercisers or for a harder day.

Option 1: The Ultimate Efficient Body Weight Workout (beginner/intermediate)

You can find complete details and science behind this body weight routine here. Each exercise is to be performed for 30 seconds with 10 seconds of rest in between exercises.

Technically, one round only takes about 7 minutes, but if time permits, you should attempt to do 2-3 rounds. Use good form on every exercise, and, because the focus for this workout is power, try to low yourself slowly, then explode through the work portion of each exercise quickly.

Jumping jacks

Wall sits

Pushups

Crunches

Step-ups

Squats

Dips

Planks

Running in place with high knees

Lunges

Pushups with rotation

Side planks

If you are an athlete, if you are wanting to train more for strength and power, or if the routine above feel simply too simple for you, then do the alternative routine for this day: “Complex Sets Routine (for intermediate/advanced)”. Alternatively, if you are already using the more advanced sets but you’re tired or sore today, do the body weight only workout above instead.

Option 2: Complex Sets Routine (for intermediate/advanced)

Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

Next, choose from the “Strength” list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core. Pair that exercise with one exercise from the “Power” list that falls into that same movement category (Upper Body Push, Lower Body Push, Upper Body Pull, Lower Body Pull and Core/Carry/Move).

Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 3-8 repetitions of the corresponding Power movement as quickly and explosively as possible. If the Power move is a carry (e.g. fast Farmer’s Walk), then rather than completing a certain number of repetitions, instead complete 20-30 seconds of that exercise as quickly and explosively as possible.

Then recover for 2-3 minutes. During your recovery period, you can walk, do more mobility exercises, do foam rolling, dance or do anything else you want that doesn’t exhaust those same muscle groups. Then return to the Strength exercise and repeat along with the subsequent Power exercise. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Power move, and then move on to the next movement category (e.g. Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core/Carry/Move).

Cool-down with deep breathing, box breathing, sauna, walking or any of the “easier” movements programmed for the day.

Similar to the strength training routine, you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you’d rather train outdoors or Strongman style

Strength Exercises (if you are still sore from Monday and Thursday workouts, choose lighter workouts for the strength sets, and simply move them in a slow and controlled fashion, or do the body weight workout above):

-Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Standing Overhead Press
Standing Cable Press
-Loaded Pushup (with Weighted Vest, or Super Slow with body weight)

Upper Body Pull:
-Bent Barbell or Dumbbell Row
Weighted Pull-up or Super Slow Pull-Up
-Weighted or Super Slow Horizontal Pull-Up
-Fast Single Arm Cable or Dumbbell Row
Lat Pulldowns
Seated Row

Lower Body Push:
Barbell Squat
Goblet Squat
Front Squat
Single Leg Squat
Front Lunge
Reverse Lunge
-Barbell or Dumbbell Step-Ups

Lower Body Pull:
Deadlift
Suitcase Deadlift
Romanian Deadlift

Core/Carry/Move:
Walking Dumbbell Lunge
Walking Overhead Dumbbell Lunge
Farmer’s Walk
Incline Situp
Incline Situp with Rotation
-Any Version of a Knee-Up, V-Up or Get-Up
-Any Version of a Hanging Bent or Straight Leg Raise
Reverse Hyperextension
Slow Torso Twists
Turkish Get-Ups

Power/Speed Exercises:

Upper Body Push:
Overhead Push Press
-Explosive or Clap Pushup
Medicine Ball Chest Throw or Overhead Throw
Snatch
Burpees

Upper Body Pull:
Jumping Pull-Up
Explosive Horizontal Pull-Up
Battle Rope
-Fast Single Arm Cable or Dumbbell Row
Muscle-Ups

Lower Body Push:
Jump Squat
Lunge Jumps
Explosive Step-Ups

Lower Body Pull:
Power Clean
Hang Clean
Clean & Jerk
Kettlebell Swing
Medicine Ball Slam

Core/Carry/Move:
Lunge Jumps
Box Jumps
-Fast Farmer’s Walk
Sled Push
Explosive Stair Climbs
-Explosive Torso Twists
Medicine Ball Side Throw
Rowing Machine
Bicycle
-Treadmill or other sprint
Banded Side to Side Walks
Mountain Climbers
Burpees
Muscle-Ups


Cardio

So far you discovered how to intelligently and properly structure  strength, speed and power training into a perfect workout plan. But unless you’re a football lineman (for example), you’ll need to include additional training modalities to have a truly perfect training program that targets every component of your body, brain and nervous system.

As you probably know, cardiovascular training is also crucial for any complete training program that is designed to include training for the heart, lungs, metabolic fat burning capabilities and circulation, and (as you may not know) so are “biohacks” such as lymph fluid clearance, lung and oxygenation training, building neurons by trying new sports and new moves and targeting a release of brain derived neurotrophic factor that strength training is notoriously not as good at causing.

As you learned in my episode “Does Weight Training Count As Cardio”, many of the strength and power training methods you learned above will train your cardiovascular system. But if you are an athlete or you want to work on fitness parameters such as your VO2max or lactate threshold or mitochondrial density or fat burning efficiency (all terms and skills I cover here) or you are training for some kind of an event such as a triathlon, obstacle race, etc. then, using bicycle, running, elliptical, rowing, swimming or any other cardio mode of choice, perform the following, preferably on Mondays and Thursdays (the same day you do strength training) or on Tuesdays and Fridays (the same day you do power training)

-VO2 Max Sets: Five 4 minute hard efforts with full recoveries (2-4 minute recoveries)

or

-Muscular Endurance Sets: 1-2 Tabata sets (Four total minutes of 20 seconds extremely hard, 10 seconds easy)

or

-Mitochondrial Density Sets: 4-6 thirty second sprints with full 2-4 minutes recovery after each

If possible, choose a different option from the options above when you do your cardiovascular intervals, such as tabatas on Tuesday and 30 second sprints on Friday. To save time, it is fine to do these cardio intervals as a starter or a finisher for your strength training or your power training, or to do your cardio at a different time of day (e.g. cardio morning, strength afternoon/evening).


New Sports & Activities

Let’s review what you’ve learned so far: you will be training strength on Mondays and Thursdays, and you’ll be training power and speed on Tuesdays and Fridays, then optional cardio training on whichever of these days “fits” for you.

Next, on a middle day of the week, preferably a Wednesday, you should give yourself a chance to challenge both your brain and body with a novel activity. If you’re sore or beat up, try something like an easy paddleboard, a yoga class you haven’t tried before, hiking on a strange new trail, frisbee golf, regular golf, etc. For more of a challenge, try something slightly more fitness intensive, such as tennis, basketball, ultimate frisbee, soccer, kickboxing, jiu-jitsu, etc.

For example, on Wednesday afternoons, I’m now taking a tennis class with my wife and/or doing “night skiing” with my kids. Basically, this middle day is your “free day” to engage in a hobby of your choice. Just don’t beat yourself up too much since both the Thursday and Friday after this Wednesday are relatively physically intensive.


Weekend Adventure

Use the weekend as an opportunity to choose an adventure of your choice, preferably outdoors. This can include hiking, skiing, snowboarding, road cycling, mountain biking, playing on an obstacle course, etc. This session can be longer, and, if aerobic, can be done in a fasted state.

Since, in the structured “done-for-you” plan I’ve written out for this program you’re reading about, you should ideally be including a 24 hour fast over the weekend, don’t make this adventure too “epic” in terms of physical intensity, but instead use this as an opportunity for nature therapy, challenging your brain, doing something novel, etc.

Your weekend adventure can last anything from forty minutes to several hours, depending on your activity and choices! You can do this Saturday or Sunday, whichever fits for you.

And yes, there’s a method to the madness. Similar to Wednesday’s session, you’re targeting new neurons in your nervous system, and you’re also, due to the longer nature of this session, building the physiological parameters of stamina and fat burning capacity.


“Extras”

Below are the extras, such as biohacks and additional helpful movements that will bulletproof your body. I’d recommend you sprinkle these throughout the week. I’ve included the days that I recommend you do these activities in the descriptions below:

-Foundation Training:

You’re going to need the excellent book “True To Form” to do this properly. You can get it here in Kindle or hard copy off Amazon. Read the whole book, and then do the M/W/F routine on Monday and Wednesday and Friday and the T/R/S routine on Tuesday and Thursday and Saturday every week, preferably in the morning. This will take about 5-10 minutes per day. Get full details in my article How To Turn On Your Butt, Activate Deep Breathing & Decompress Your Spine (And Why I’ve Completely Changed My Morning Routine).

-Hot & Cold:

Using a dry sauna, steam sauna or (preferably) an infrared sauna (read this article to see my own infrared setup), complete 10-30 minutes in a sauna, staying in the sauna at least long enough to begin sweating, and preferably long enough to where you begin to get uncomfortably hot.

It is OK to “kill two birds with one stone” and do any of the other day’s activities in the sauna (such as Core Foundation, mobility work, foam rolling, etc.) or to do yoga or workout like my own sauna workout in the sauna. You can also simply read, breathe, etc. Just stay away from phone/WiFi/bluetooth and other forms of EMF. Listen to this podcast to learn why you need to be careful with this kind of electrical exposure, especially when combined with heat.

Another technique that is good to use in the sauna or in the pool (be careful and responsible!) is resisted breathwork, restricted breathwork, breathing exercises or breathhold training. The best current resource on this tactics in this upcoming Wednesday’s podcast, so stay tuned (if you click before Wednesday, that’s gonna be a dead link).

Finish your sauna session with a 2-5 minute cold shower, cold soak in a bath, cold pool, or any other cold thermogenesis activity. In this particular program, these hot and cold sessions will fit in nicely on a Tuesday, Wednesday, Friday, Saturday or Sunday.

-Rebounding:

At any point during the day, jump on a rebounding trampoline for 5-15 minutes. I recommend any of the “JumpSport” models here. It is OK to alternate single and double leg bouncing or to work on your “hypoxic” training below while jumping. Here is a complete podcast episode and article on rebounding and why it is so beneficial for your body.

-Hypoxia:

During any of the day’s activities for the week, choose 10-15 minutes to practice hypoxia. For example, during the rebounding session, you could hold your breath for the first 15 seconds out of every 60 seconds. Or during the sauna or yoga, you can hold your breath during certain movements. You can even practice breathholds during the last few reps of a weight training exercise.

In addition, during every activity you do in this program, unless 100% necessary (e.g. you are gasping for breath or getting lightheaded), attempt to *only* breathe through your nose using abdominal/belly breathing.

It is highly recommended that you read the book Breathe and the book The Oxygen Advantage to learn how to “biohack” your oxygen levels for better fat loss, more nitric oxide, improved performance, enhanced sleep and more. You can learn more about the strategies in these books and about proper breathwork by clicking here.

-Mobility Work:

Choose one day of the week, preferably Saturday or Sunday, to do a full body foam roller workout using exercises shown here or here (do approximately 10-15 rolls per body section), or, for a more advanced foam rolling routine, do the routine below. Alternatively, for a bit more rest and relaxation, book yourself in for a 60-90 minute full body massage.

For this, for your massage or for the more advanced foam rolling routine below, if it is possible to do then “blast” your body with healing frequencies the entire time. Do this with the WholeTones CD’s as a form of sound and music therapy (full details in the podcast here), which pairs well with more relaxing mobility work

For a more advanced mobility routine, do the routine below.

I highly, highly recommend the “Rumble Roller” for this routine or the ones above.  You’ll also need an elevation training mask to get full hypoxic benefits during the routine below. You can read more about that mask here. If you need videos or demonstrations of any foam roller exercise, then you can click here for a video in which I walk you through the entire routine below.

This mobility routine combines cardio exercise, breath restriction and foam rolling. Wear elevation training mask for entire routine. For every area that you foam roll, do 20-30 “passes” with the foam roller on the muscle group. One “pass” means you go up the muscle group and back down the muscle group.

-Station 1: 10 burpees. Foam roll achilles and calf R side.
-Station 2: 10 burpees. Foam roll achilles and calf L side.
-Station 3: Foam roll hamstring R side. 20 high leg swings R leg forward to backwards.
-Station 4: Foam roll hamstring L side. 20 high leg swings L leg forward to backwards.
-Station 5: 10 burpees. Foam roll R outside of hip.
-Station 6: 10 burpees. Foam roll L outside of hip.
-Station 7: Foam roll IT band R side. 20 side-to-side leg swings R leg.
-Station 8: Foam roll IT band L side. 20 side-to-side leg swings L leg.
-Station 9: 10 burpees. Foam roll R adductors/inside of thighs.
-Station 10: 10 burpees. Foam roll L adductors/inside of thighs.
-Station 11: 50 jumping jacks. Foam roll back bottom-to-top.
-Station 12: 50 jumping jacks. Foam roll entire right shoulder complex.
-Station 13: 50 jumping jacks. Foam roll entire left shoulder complex.
-Station 14: 10 burpees. Foam roll neck (back, L side, R side)
-Station 15: 10 burpees. Foam roll entire front of quads.

And yes, you get bonus points if you do this routine in a dry or infrared sauna, or wearing an elevation training mask (at TrainingMask.com code GREEN1 gives you a 20% discount)

-Gymnastics:

For the first four weeks of this program, I’d recommend you choose three days of the week (I recommend Monday, Wednesday and Friday) to work on handstands and other gymnastics movements as a crucial component of your “perfect workout” plan.

You can click here to subscribe to my Get-Fit Guy podcast, on which I’m going to describe in the next few weeks why gymnastics training is so effective.

You can do this on three days of the week, as an alternative to your hot and cold session or as an addition (depending on your time limitations) to your hot and cold session. For the first four weeks, I’d recommend starting with this free handstand program from the website “Breaking Muscle” (if you are already relatively fit, do the “Rx’d work”, and otherwise do the “Scaled work”).

After those first four weeks, I’d recommend you shift into the complete full free year of gymnastics training here at the Breaking Muscle website, or simply follow the daily Gymnastics “WOD” (Workout Of The Day) at GymnasticsWOD.com. If you’d like, you can use this Gymnastics work as a “warmup” or as a “finisher” to your sauna session (e.g. 15 minutes gymnastics work, 15 minutes sauna finisher, or vice versa).


Summary

Whew! That’s it.

You just learned how to string together strength, power, speed, cardio, mobility, gymnastics, hypoxia, hot, cold, rebounding, brain training and new sports and adventures to create the perfect workout plan for 2017. If you follow this routine, I guarantee that you will achieve a level of full body and brain fitness that you’ve never before experienced, along with getting a very, very nice figure.

If you would like to access everything I’ve just described in a “done-for-you” calendar format, along with a host of bonus body care and detoxification tips that I’ll personally be using in 2017 (such as coconut oil pulling, intermittent fasting, dry skin brushing, anti-aging teas and broths, etc.) then you can click here to download a training plan I’ve written that lays everything out for you in a daily plan with no guesswork.

Or, if you want to really get serious and have me personally walk you through everything over the next few months, then click here and join my detox challenge, which begins January 9.

In the meantime, do you have questions, comments or feedback about the perfect workout for 2017? Leave your comments below and I promise to reply!

Elephant-Poop Coffee, Chocolate Ceremonies, Cold H2O Training, Holotropic Breathing, Nootropics, Ketosis, Meditation, Fasting & More: The Kevin Rose Podcast

Click here for the full written transcript of this podcast episode.

Kevin Rose is a technology investor, podcaster, and self-experimenter. He has been named a “Top 25 Angel Investors”, by Bloomberg and to the “Top 25 Most Influential People on the Web” list by Time magazine. You’ve might have also heard or seen him on Jimmy Fallon, Charlie Rose, or Kevin’s own podcast “The Random Show“, which he co-hosts with Tim Ferriss.

Kevin also serves on the advisory board of Google Ventures and the Tony Hawk Foundation. Previously, Kevin founded Digg, Revision3, and was a General Partner at Google Ventures.

Perhaps most interesting for me and you, and not as well known to most folks, is that Kevin considers himself a well-versed body hacker, and he is frequently experimenting with things like cold water training, breathwork, nootropics, ketogenic diets, meditation, and fasting. Kevin even recently released a free app to help individuals track their fasting progress, which we discuss during this episode.

During our fascinating discussion, you’ll discover:

-Why Kevin microdoses with lithium (and the surprising link between lithium and 7-Up soda)…[9:00]

-The neuroscientist and mutual connection Kevin and I have that goes way back and is known as the “Summer Tomato”…[15:10]

-The surprising boost you get from 100% chocolate and Kevin’s new infatuation with “chocolate ceremonies”…[18:25]

-Why Kevin gave up on ketosis and instead switched to a Katavan-style diet with purple potatoes…[24:25]

-What Kevin does with the dozen giant bags of ice he buys each week…[36:15]

-The crazy form of breathwork that made someone pass out in Ben’s basement…[46:20]

-Why, if you are going to fast, you should only eat as close to sunset as possible…[54:40]

-How Kevin’s friend sent his stage-4 cancer into remission with a simple dietary change…[63:00]

-What Kevin discovered in an old teahouse in the heart of Japan (and what it has to do with elephants pooping coffee)…[68:10]

-The #1 ingredient in cologne that makes women go absolutely crazy over a man’s scent…[72:45]

-An app/headphone combo that drives you straight into a state of deep relaxation within 10 minutes…[75:15]

-And much more!

Resources from this episode:

Should We All Take A Bit Of Lithium

Nutritional Lithium: A Cinderella Story: The Untold Tale of a Mineral That Transforms Lives and Heals the Brain

My article on “The God Pill”

My original webcast with Kevin’s wife Darya

Kevin’s videos on chocolate ceremonies

Fruition 100% chocolate

-The book by Stephan Guyenet The Hungry Brain: Outsmarting the Instincts That Make Us Overeat

The Kitavan diet

Dr. Veech podcast on ketone esters

Rhonda Patrick’s Cold Stress .pdf

My podcast with Wim Hof

My experience with holotropic breathwork

How to get a custom Kundalini yoga routine

The Transcendental Meditation podcast Ben recorded

Dr. Rhonda Patrick’s fasting interview with Satchin Panda

Kevin’s Zero app for fasting

Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure

Black Ivory Coffee (naturally fermented by elephants)

Young Living Blue Spruce oil Ben diffuses in his office (also the source for the “Shutran” and “Valor” oils Ben uses for cologne)

The Greenfield Anti-Aging Skin Serum

The Wildfulness app

Brain.FM app

Kevin’s Journal

Japanese Coffee Place (Chatei Hatou)

Do you have questions, thoughts or feedback for Kevin or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you’re about to discover the most important things I’ve noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let’s do this…


Podcasts I Recorded This Week

-Living Large: The Skinny Guy’s Guide to No-Nonsense Muscle Building With Vince Del Monte.

-Blue Lips, Meat Packs, Baling Hay & Beyond: The Man Responsible For Sparking A Fitness Revolution In The Hunting Industry.


Articles I Published This Week:

-30 Ways To Breathe Better

-Safer Than Steroids? Your All-inclusive Guide To Gaining Muscle, Losing Fat & Much More With “SARMs”

This Week’s Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. With 2017 right around the corner, plan to learn something new in the new year!


An Article I Was Featured On This Week

-Dr. Pompa: The Ketogenic Diet and Athletes. Ben Greenfield Interview


A Podcast That I Was On This Week:

-Wellness Mama: How to Create a Natural Home


Upcoming Events:

-No more speaking events this month! I’m finishing up the year and beginning to plan all my events for next year. Stay in the loop by clicking here to follow my calendar.

January 9th: I am really pumped for this, and have been talking a lot about it: The “True Cellular Detox” program starting Jan 9 under the leadership of Dr. Pompa. This not just another detox program… Whether you can’t seem to decimate a single fat cell and you’re experiencing brain fog, achy joints and serious lulls in energy OR want to blast your brain and body performance through the roof, look good naked, live as long as possible and feel amazing while doing it. Learn more and join me by clicking here. You can also learn more about Dr. Pompa by listening to our podcast: What is Cyto Detox?

March 3-5, 2017: Nutritional Therapy Association Conference in Vancouver, WA: Nutritional Therapy Association (NTA) offers Nutritional Therapy Practitioner and Consultant certifications that teach how to use nutrient dense foods as the key to restoring balance and enhancing the body’s ability to heal. I’ll be speaking at the conference! Tickets are on sale now.  Go to BenGreenfieldFitness.com/NTA to register and tell them I sent you if you want to get their VIP treatment.


This Week’s Most Popular Instagram Pic:


This Week’s Most Popular Tweet:


This Week’s Most Popular Facebook Post:

This is what it looks like when your massage therapist decides to start scraping your shoulder with the scraping tool. Want to learn more about scraping? Check this out! https://bengreenfieldfitness.com/355/

Posted by Ben Greenfield Fitness on Saturday, December 24, 2016


This Week’s Most Popular Snapchat Story:

Each week I’m providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! You’ll see everything first on Snapchat. Click here to follow me on Snapchat so you don’t miss any of the goodness!
Here’s a sample workout from Snapchat this week:


This Week’s Most Popular Pin from Pinterest:


Featured Products:

Every now and then I personally assemble a potent arsenal containing over $300 of fat loss, recovery and performance enhancing supplements and gear, and then ship it straight to your front door for half the cost. When you open your surprise gift box, you’ll get instant access to the latest cutting-edge biohacking gear, nutrients, smart drugs and more. Better yet, you get all this for 50% or less of the normal price, meaning $300 or more of goodies is all yours for $150, shipped free anywhere in USA. Click here to get yours for yourself or as a gift.


Need Help With Your Resolution? This Should Do The Trick…:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible, and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben

30 Ways To Breathe Better

Here’s a sneak peek of my practical, quick and dirty fitness tips from this week’s Get-Fit Guy episode.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here’s your sneak peek from this week’s article 30 Ways To Breathe Better

It’s no secret I’m infatuated with the importance of breath. From my daily practice of starting each day with 5 minutes of deep breathing, to the HEPA air filter and air purifiers and essential oil air diffusers I have installed in my home and office, to articles I’ve written about breathing such as “How To Breathe The Right Way” and “How Should You Breathe During And After You Workout?” you could say breathing is a physiological function I focus on just about all day long.

In my quest to always become a better breather, I recently read a breathtaking (sorry, I couldn’t help myself) book entitled “Breathe“.  As one of the most comprehensive treatises I’ve ever read on breathing, the book contains information on why breathing is so crucial, how to do know if you’re doing it wrong, how to know if you’re doing it right and, of course, plenty of quick and dirty tips on a host of different breathing techniques – all of which you’re about to discover in this episode on 30 ways to breathe better.

 

Want to read the whole article? Grab the audio version? Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you’d like to see me write, leave your ideas in the comments section below.

Safer Than Steroids? Your All-inclusive Guide To Gaining Muscle, Losing Fat & Much More With “SARMs”

In the article “Why Steroids Will Slowly Kill You & 3 Safe Alternatives for Muscle Building, Speedy Recovery, Enhanced Libido and Beyond.” I taught you all about SARMs  – or Selective Androgen Receptor Modulators – therapeutic compounds that, according to the US Anti-Doping Association (USADA), mimic anabolic agents. USADA points out that the difference between the steroids and SARMs is that SARMs have fewer androgenic properties, which permits SARMs to target tissues much more directly and reduce the host of known negative side effects experienced with steroids.

So quite simply, SARMS provide the benefit of steroids without the dangerous and annoying mental and physical reactions to steroids.

If your goal is to shed holiday weight fast, to look in the mirror and see well-defined, big muscles or lean, striated muscles, or to repair a workout injury faster, or to increase endurance and simultaneously experience a burst of power and strength – your first thought may be to turn to steroids, since they can work with extreme efficacy for many of these goals. And sure, steroids have been proven to do all of those things, but as I’ve said before – steroids can kill you. And even if you’re one of the lucky ones and you don’t have any underlying cardiovascular abnormalities that could lead to cardiovascular problems and sudden death from steroid use, you’ll be faced with a long list of negative side effects, including (but definitely not limited to):

  • Increased risk for liver damage and tumors
  • Elevated blood pressure
  • Decreased sperm count
  • Impotence
  • Decreased testicular size
  • Increased risk of tendon tears
  • Baldness
  • Acne (kind of hard to feel good about your physique or body fat levels if you’ve got a face or back full of zits)

I’m just not convinced the goal of looking big and feeling strong is worth the sure occurrence of the side effects above, or the possibility of sudden death caused by anabolic-androgen steroid use. It’s really not going to matter if you’re buried six feet under, is it?

So that’s why I’m a fan of SARMs as a safe alternative to steroids that deliver many of the same positive benefits as steroids, including muscle building, prevention of muscle waste, faster recovery from injury, increased endurance, etc. but do not produce the same dangerous side effects as steroids.

In this article, I’m going to explore in greater detail a couple of SARMs I’ve written about before: LGD-4033 (also known as ligandrol) and GW 501516 (also known as cardarine). If you need a thorough review on SARMs, read that original article. But although I’ve been talking about SARMs for a while now, I still get comments and emails from many of you asking me what they are and asking me for clarification on how to use them. So in this article, you’ll discover how SARMs work, what they can do to your body and performance, and how to use them safely.

Disclaimer: SARMs are absolutely, 100% banned by USADA, WADA and most other global sporting organization for both in-competition and out-of-competition. You should NOT use tehse if you are competing in any such sanctioned sport as it definitely falls under the banned category of a prohibited class of anabolic agents.


Ligandrol (LGD-4033)

Ligandrol, or LGD-4033, is a nonsteroidal SARM that is taken orally (this should make all of you needle-shy folks happy). It was originally developed by Ligand Pharmaceuticals to prevent muscle wasting, increase lean muscle growth, fight cancer, and help people maintain strength and muscle tissue as they age. Because lean muscle burns more calories than fat during workouts, LGD-4033 can also help people reach their weight loss goals while simultaneously building larger or more defined muscles.

The beauty of this non-steroid is that it binds to androgen receptors with very high selectivity. After it binds, it creates anabolic effects in the muscle and bone, effects which lead to growing more muscle (and strength) and experiencing fewer injuries in the process. And, since this isn’t a steroid, it means you don’t experience typical androgenic side effects like balding, acne, testicle shrinkage, or prostate issues.

In terms of research and safety, LGD-4033 is currently superior to all of the other SARMs, with a potency very close to that of steroids. I especially like that Ligandrol has gone through Phase I clinical trials, so people aren’t just blindly taking a research-void SARM and hoping for the best. Instead, healthy human volunteers have taken LGD-4033 in multiple, ascending doses to test the safety and identify any side effects. The National Institute of Health’s U.S. National Library of Medicine reported on study results that show humans can safely tolerate up to 22mg per day of LGD-4033 for 14 consecutive days. And these participants experienced a decrease in body fat while increasing their lean body mass, strength, and overall sense of well-being.

Another benefit of using LGD-4033 is that there is no water retention or bloating, so you can feel light on your feet, get more accurate scale measurements (if weighing yourself is your “thing”) and also look in the mirror and see the real gains without water retention hiding the visibility of the muscle.


LGD-4033 Dosing

LGD-4033 has a half-life of 24-36 hours, which means you can take it once per day and you don’t need to worry about any complex intra-week cycling protocol like you do with other SARMs (such as Andarine, another popular SARM). You can also take it on either an empty or full stomach and get the same results. The amount of LGD-4033 you should take will vary depending on your goals.

Here are the dosing guidelines for LGD-4033 based on examples of popular fitness goals:

Bulking (Muscle Gain) Goal – take 5 to 10mg per day for 8 weeks. And lift heavy stuff.

Cutting (Fat Loss) Goal – take 3 to 5mg per day for 8 weeks. If you want to stack LGD-4033 with other SARMs to reach your cutting goal, then Andarine, Cardarine, and/or Ostarine are your best options. In fact, LGD-4033 should really be taken with Cardarine (details on that SARM below) if you are looking to lose weight. LGD-4033 with Cardarine is probably the best power-duo in the SARM world for fast results. Of course, you must also incorporate exercise and diet protocols like this simultaneous to your SARMs use.

Recomposition (Muscle Gain & Fat Loss) Goal – take 5-8mg per day for 8 weeks. If you want to stack with another SARM to improve your results, Cardarine is once again your best option. Adding muscle and losing fat at the same time is significantly accelerated with the combination of Cardarine and LGD-4033. But you’re also going to want to maintain a proper diet and make sure you are doing both weight training and cardio to get these results.

The recommended length of time for using LGD-4033 is between 8 and 12 weeks.  Don’t think you can just continue to use it beyond 12 weeks to increase your results. The positive benefits diminish after you’ve used it for about 12 weeks, so you will need to give your body a break and use it again at a later date to continue experiencing positive effects. In most cases, you’ll take anywhere from 4 to 12 weeks off after you’ve used it.

So what’s this Cardarine I keep mentioning? Let’s move on and find out.


Cardarine (GW-501516)

While it’s not technically a SARM, Cardarine (GW-501516) is often labeled as a SARM.

But it’s technically a selective activator that binds to PPARδ receptors instead of androgen receptors like a SARM normally would. Despite this difference, Cardarine offers results that are just as impressive as those you’d experience from SARMs because it activates AMPK, which is responsible for stimulating muscle glucose uptake, skeletal muscle tissue, and oxidizing fatty acids (and I don’t want to get lost in the semantic weeds by nitpicking on classification, so I’m going, for the purpose of this article, to continue to refer to Cardarine as a SARM). In addition to burning fat through the stimulation of fatty acid oxidation, GW-501516 can increase HDL cholesterol by an average of 79% while simultaneously decreasing LDL cholesterol.

Cardarine was developed in the 1990s as a way to prevent and cure tumors in the breasts, prostate, or colon. By the early 2000s, it was discovered that it can also help stop metabolic disorders including diabetes and obesity. When the fitness community caught wind of GW-501516 benefits, they quickly discovered it is also a potent endurance increasing supplement, and has been used by the athlete community for over 20 years with no reported harmful side effects.

Cardarine has also been used in research studies in obese, pre-diabetic men with metabolic syndrome, where it has been shown to be able to reverse metabolic abnormalities and help control obesity.

In laboratory studies on rats and monkeys, GW-501516 has been shown to burn fat and built muscle, while also eliminating type II diabetes, increasing HDL and lowering VLDL (primary study was “The effect of PPARδ agonists (HS00098) on serum lipid profiles in diet-induced obese rhesus monkeys“.)

While some early 1990 studies also show that Cardarine can cause cancer and tumor development with long term, high dose use, other studies completed more recently have shown not only is the chemical harmless under normal use, but it also offers many positive health benefits.

In the early studies, GW-501516 was shown to improve angiogenesis in the body, which is the ability to increase vascular blood supply to feed the body’s cells. However, improved angiogenesis is found in athletes and children as they move through adolescence, as well. With respect to cancer, some scientists and researchers feel that if there are already tumor cells within the body then the tumors could grow at a faster rate due to angiogenesis. But despite many experiments conducted since 2004 to try and prove that this type of increased angiogenesis can lead to cancer, none have been successful.

As a matter of fact, a study published in 2004 by the American Association of Cancer Research stated that PPAR agonists have “…shown to have no effect on the proliferation of colorectal cancer cells” and “…under normal culture conditions, PPAR activation has no effect on cell growth”.

Furthermore, in 2008, GW-501516 was studied for use on human breast cancer and colon cancer. These studies concluded that GW-501516 can inhibit the growth of cancer cells.

You may also see people reporting that GW-501516 causes liver damage, but this is also a common misconception. The chemical has actually been shown to promote both faster healing properties and healthy liver function.

Cardarine has also been shown in research to cause:

Increased endurance: for endurance, a 2015 study by Wei Chen, PhD discovered that increases in the PPAR gene (the one Cardarine activates) can cause muscle fibers to increase their use of oxygen. When muscle fibers use more oxygen, you have more endurance, so that’s the likely mechanism of action for most users reporting increased endurance when using Cardarine.

Decreased body fat: Cardarine is actually really amazing at helping get rid of extra fatty tissue. It works a lot like a growth hormone, controlling the formation of pro-inflammatory markers in tissue and decreasing the activity of the genes involved in lipogenesis (fat cell creation). GW-501516 also tricks your body into reacting as if it is in starvation. When a body is starving, it begins using stored body fat as energy, which is why people using Cardarine lose weight so effectively.

Decreased recovery time: In the study “A metabolomic study of the PPARδ agonist GW501516 for enhancing running endurance in Kunming mice”, it was reported that mice had a faster recovery process of muscle tissue and neurotransmitters. The mice lost weight even when eating a diet high in fat.

It can also protect the brain, benefit the heart, protect the kidneys, protect against liver damage, strengthen the immune system, heal skin disease, and provide many other benefits you can read about here.

Human studies on the effects of GW501516 include the following:

There were no side-effects reported in the human studies.

You can even read more about GW501516 from reputable resources, including a few of my favorites:

-Effects of GW50516 on metabolic syndrome:”Lipid effects of peroxisome proliferator-activated receptor-δ agonist GW501516 in subjects with low high-density lipoprotein cholesterol: characteristics of metabolic syndrome

-Effects of GW50516 on fatty acid oxidation and oxidative stress:”Activation of Peroxisome Proliferator–Activated Receptor (PPAR)δ Promotes Reversal of Multiple Metabolic Abnormalities, Reduces Oxidative Stress, and Increases Fatty Acid Oxidation in Moderately Obese Men

-Effects of GW 50516 on lipids: “Triglyceride:High-Density Lipoprotein Cholesterol Effects in Healthy Subjects Administered a Peroxisome Proliferator Activated Receptor δ Agonist.”

In summary, Cardarine is non-toxic. It doesn’t cause the typical side effects you’ll see with SARMs or steroids and doesn’t suppress key hormones. But when stacked with LGD-4033 it can be very, very potent for muscle gain and / or fat loss.


Cardarine Dosing

When it comes to Cardarine dosing, 10 mg per day for 8 weeks is effective for increasing anaerobic and aerobic endurance while also assisting with fat loss. The maximum recommended dose is 20 mg per day. If your goal is to increase endurance, you’ll likely want to start with 10 mg per day. If you’re looking for greater fat loss, go with 20 mg per day and for best results, take the dose an hour before exercise. As with any peptide or SARM, you will want to start with the minimum recommended dose and adjust according depending on how your body responds to it.

GW-501516 has a 16-24 hour half-life, so you can take a 10 mg dosage once per day, or if taking 20 mg per day then split your dose into two, taking one dose every 10-12 hours.

Interestingly, not only has GW-501516 been tested in healthy subjects with no negative side effects, but it has also been tested in subjects including alcohol drinkers, tobacco users, and stimulant narcotics users, all without side effects. Finally, for best results, it’s recommended that you use Cardarine with a ketogenic diet.


Where To Buy Cardarine and LGD-4033

If you want to give either or both of these SARMs a try, you can buy them pretty affordably from reputable United States suppliers online. I personally think it’s a good idea to buy from US websites as the purity level and quality can be higher. My recommended resource for quality SARMs is SARMs Warehouse.

LGD-4033: 10mg in a 30ml bottle is under $50 at Sarms Warehouse.com.

GW 501516: 10mg in a 30ml bottle is $55.99 at Sarms Warehouse. For this or for LGD, you can 10% discount code “bgvip10”, so that knocks a few more bucks off.

Not convinced you should be trying SARMs over steroids? Read my article about safe alternatives to steroids for more information and to help you make a more informed decision. And seriously, if you just want to keep everything legal, the main thing to know about SARMs is that, unlike steroids, they’re perfectly legal to consume and to travel with – unless you’re an athlete competing in a USADA or WADA sanctioned sport.

Finally, as much as you may be looking for the pot of gold under the rainbow or that mythical, magical unicorn that will allow you to simply suck down giant Jamba Juices, eat oodles of dark chocolate and sit for long periods of time at your desk or couch, you should know that SARMS can only do so much for you without diet and exercise. You still have to put the time and effort in if you want to really maximize the results these compounds provide for you.

Do you have questions, thoughts or feedback about SARMS? Leave your thoughts below and I will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my Weekly Roundup!

In one convenient post, you’re about to discover the most important things I’ve noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let’s do this…


Podcasts I Recorded This Week

Why The Media And Supplement Company’s Lie To You About Diet And Supplements (And What You Can Do About It).

17 Ways I’m Detoxing My Body In 2017 (A Special Solo Podcast Episode)

Articles I Published This Week:

The Truth About The Great Detox Myth

Does CoolSculpting Fat Loss Surgery Work?

This Week’s Inner Circle News:

-Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with my family and me, my amazing wife, Jessa Greenfield, releases her Inner Circle Healthy Home Workshop every month. With the holiday season upon us, learn tips and tricks to make your season a little more festive!

Podcasts I Was Featured On This Week

Superhero Podcast: Superhero Podcast #5: Ben Greenfield’s “Don’t Try This At Home” Experiments, Favorite Wild Habits, Cold Exposure, Neuroplasticity Hacks and More.

The MindPump Podcast: Episode 421: Ben Greenfield on Mysths & Lies in Fitness, Words to Live By & Motivation in the Face of Failure

Upcoming Events:

-No more speaking events this month! I’m finishing up the year and beginning to plan all my events for next year. Stay in the loop by clicking here to follow my calendar.

-January 9th: I just announced my plans to take part in the “True Cellular Detox” program starting Jan 9 under the leadership of Dr. Pompa.

This not just another detox program…

Whether you can’t seem to decimate a single fat cell and you’re experiencing brain fog, achy joints and serious lulls in energy OR want to blast your brain and body performance through the roof, look good naked, live as long as possible and feel amazing while doing it. Learn more and join me by clicking here. You can also learn more about Dr. Pompa by listening to our podcast: What is Cyto Detox?

This Week’s Most Popular Instagram Pic:

This Week’s Most Popular Tweet:

This Week’s Most Popular Facebook Post:

This Week’s Most Popular Snapchat Story:

Each week I’m providing free workouts, recovery info and a behind-the-scenes look into my life on Snapchat! You’ll see everything first on Snapchat Click here to follow me on Snapchat so you don’t miss any of the goodness!
Here’s a sample workout from Snapchat this week (Subsequently posted to Facebook):

This Week’s Most Popular Pin from Pinterest:

 

Cool Services:

Did you know you can consult one-on-one, with me? Whether you’re training for an amazing feat of physical performance, you’re trying to shed fat or gain lean muscle as fast as possible, or you want to tap into the most cutting-edge health, anti-aging and longevity protocols, coaching with me is designed to enhance your physical and mental performance at the highest level. With detailed instructions, guidance and planning, you’ll get instant access to every training, nutrition, and lifestyle technique that exists to optimize your life, make you indestructible, and get you to your goals as safely and quickly as possible.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.

Cheers,

Ben