July 13, 2018
Welcome to Ben Greenfield's Weekly Roundup and Cool New Discoveries!
Ben Greenfield's discoveries from the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with giveaways, discounts, and more!
New Discoveries Of The Week: Cool New Things I'm Trying, Books I'm Reading, And More!
My 2018 Body/Mind/Spirit Training Protocol
I’m often asked about what kind of training I do these days as a busy author, speaker, executive, coach and athlete. Typically, I work 6 days per week for about 10-12 hours per day, and also try to maintain what I consider to be very high fitness, health, longevity, a social life and hobbies despite my heavy workload.
– Daily:
- Mobility/rolling/morning or evening fasted fat burning movement such as easy walk (can work/do consults, phone calls, language learn/audiobook/podcast/breath/train during walks)
- Daily spiritual practice of a spiritual discipline (study & self-examination, solitude & silence, fasting or intermittent fasting, gratitude)
- Social and family time
- Brain training with music, art, language or fiction
- 12-16 hour fast
– 2 Days/Week:
Strength train, primarily utilizing single set to failure with some explosive training woven in (Neuromass training, PeakFitPro, X3Bar)
– 2 Days/Week:
Kettlebell practice (my injured wrist is healed up so jumping back into RKC training
– 2 Days/Week:
Tabata set (20 seconds hard, 10 seconds easy, 8x through)
– 1 Day/Week:
VO2 training (4 minutes hard, 4 minutes easy, 4-6x through)
-1 Day/Week:
Mitochondria training (30 seconds hard, 4 minutes easy, 4-6x through)
– 1 Day/Week:
Stamina/endurance
– 1 Day/Week:
Intense Heat/Cold Session, including meditation/breathwork
– 1 Day/Week:
New or fun sport (tennis match, paddleboard, golf, swim, bike ride, etc.) – can count as stamina workout
– 1 Day/Week:
Self-care/detox session
– 1 Day/Week:
Longer hot/cold session
– 1 Day/Week:
Intensive breathwork session
– 1 Day/Week:
24-hour fast
Once all of the above is woven into a weekly program, it looks like this:
MONDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
- Morning: Hard 30-45 minute strength training session with Tabata finisher
- Afternoon/evening walk solo or with kids (with optional time in sauna for catching up on research/reading after)
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” workbreaks for quick sets of jumping jacks, body weight squats, burpees etc.
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction
TUESDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
- Morning: Kettlebell training (Get-ups/Swings/Snatches/Goblet Squat/Bottoms-Up Press/Carry) with finisher mitochondria set of 4 rounds of 30 seconds hard at hypoxia, 4 minutes recover on hyperoxia with bike set next to LiveO2 (if you want one, use code BEN at checkout for $300 savings)
- Afternoon/evening: Play with kids (slackline/tennis/basketball, etc.)
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” workbreaks for quick sets of jumping jacks, body weight squats, burpees etc.
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction
WEDNESDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: “Rebounding” or vibration platform + coffee enema, clay mask, dry skin brushing (my weekly “self-care/detox” protocol)
- Morning: 30 minutes sauna
- Afternoon/evening: Any new sport or novel tactics with kids, including a few rounds of my obstacle course, tennis match, riding bike to river for swim, riding to farmer’s market, etc.
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” workbreaks for quick sets of jumping jacks, body weight squats, burpees etc.
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction
THURSDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
- Morning: Kettlebell training (Get-ups/Swings/Snatches/Goblet Squat/Bottoms-Up Press/Carry) with finisher VO2 max set of 4 rounds of 4 minutes hard, 4 minutes easy on LiveO2 (2 sets are hypoxia, 2 sets are hyperoxia)
- Afternoon/evening: tennis with my wife
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” workbreaks for quick sets of jumping jacks, body weight squats, burpees etc.
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction
FRIDAY
- Upon waking: Devotional reading and gratitude journaling
Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
Morning: Hard 30-45 minute strength training session with Tabata finisher - Afternoon/evening walk solo or with kids (with optional time in sauna for catching up on research/reading after)
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” work breaks for quick sets of jumping jacks, body weight squats, burpees, etc.
- Afternoon/evening: Free time/catch-up
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction
SATURDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
- Morning: 1-2 hours hike, bike, golf, tennis or anything stamina + endurance related. Include kids whenever possible.
- Afternoon/evening: Free time/catch-up
- Throughout entire day: Stand/walk/kneel/lunge and take frequent “Pomodoro-esque” workbreaks for quick sets of jumping jacks, body weight squats, burpees etc.
- During dinner: cook new recipe or play new board or card game with family
- Evening before bed: guitar, ukulele, harmonica, watercolor
Evening in bed: reading fiction
SUNDAY
- Upon waking: Devotional reading and gratitude journaling
- Morning: 15 minutes mobility/breathwork upon waking. Combine with silence and meditation
- Morning: 1 hour hot/cold (sauna to cold pool) with meditation/breathwork/prayer
- Afternoon/evening: Any “be with people” social sport: badminton, volleyball, tennis, frisbee golf, golf, etc.
- Dinner: group dinner with people from local community
- Evening before bed: guitar, ukulele, harmonica, watercolor
- Evening in bed: reading fiction and a final self-reflection (e.g. “What Good Have I Done This Day?”)
Mapping things out very precisely like this allows me to jump in with no decision-making fatigue about maintaining as high a fitness level as possible with the minimum effective dose.
After all…it was Abraham Lincoln who said: “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
About once a quarter I return to my calendar and tweak it to add new workout equipment I'm trying, shake a few things up to throw new curveballs or activities in, or apply new biohacks, spiritual practices, games, learnings, etc. But this is how things currently look! Even when I travel, I attempt to maintain some semblance of this routine, and even if I don't nail everything during intense travel, I do at least attempt to maintain the following rules:
– Start off each day with spiritual reading and gratitude
– Start off each day exercising as though I won't have a chance to do any more exercise that day due to travel obligations
– Intermittent fast 12-16 hours each day
– Walk as much as freakin' possible during the day
– Finish each day with silence and self-reflection
Want more? Here are my latest articles on my daily, morning and evening routines. Leave your questions and comments below if you have them!
Podcasts I Recorded This Week
Every month, Ben Greenfield releases never-before-seen videos, audios and .pdf's inside the BenGreenfieldFitness “Premium” channel (just $10/year to access!). You can click here to go Premium and access an entire vault of protected content!
Articles I Published This Week:
My full article feed and all past archives of my articles are here if you want to check out past articles.
Articles & Podcasts Ben Greenfield Was Featured In This Week:
– What Is Biohacking? 8 Ways to Biohack Yourself for Better Health
– Here’s Exactly What Biohacking Is — And 4 Ways To Use It To Power Up Your Life
Special Announcements:
::: Learn From The Master | Yi Jin Jing Qi Gong 14-Week Online Course :::
Qi Gong is an ancient art that has the power to transform your body and mind. My friend and Qi Gong master practitioner, Robert Peng, offers a 14-week online course designed to jumpstart your Qi Gong practice. If you want to learn this ancient, transformational art, Robert is the ONLY one I recommend going to. Listen to our podcast recorded in NYC here, join Robert's webinar this Sunday, July 15, so he can answer your questions about qi gong and about the course, and sign up here for his online course when you are ready to take the plunge into this powerful course which will transform your body and mind.
::: How To Get Away With Consuming Gluten-Rich Foods :::
It doesn’t matter whether you to try to avoid gluten, or, like me, refuse to give it up…it doesn’t matter whether you think “gluten-free” is real or a total fad…the fact is gluten is in everything, even in seemingly “harmless” sources like curry powder, salad dressings and soy sauce. The good news is that there's an antidote to the adverse effects of consuming foods that contain gluten—it's a special nutrient with the ability to break down the gluten’s protein walls and render it non-toxic in your system.
That nutrient is what researchers call DPP-IV dipeptidyl peptidase IV), an enzyme complex which specifically breaks down gluten. DPP-IV Is gluten’s worst nightmare and Gluten Guardian includes the most potent source of DPP-IV on the planet. Try it 100% hassle-free with a money back guarantee today and get back to eating your favorite foods. Use special code “GREENFIELD” to receive 10% off your order at checkout.
::: The Truth About Fat With My Favorite New Author, Naomi Whittel :::
This just went live! Hands-down one of my favorite new authors, Naomi Whittel, is on a mission to spread the “real skinny on fat” and put an end to the debate on fat's effects on your health and longevity. This documentary is a good one to share with friends and family who are still on the fence and don't quite get the “big picture” just yet about healthy fats. I highly recommend you give this documentary series your full attention as the message is critical: In it, you're going to discover the remarkable science of “autophagy” and how it can help you quickly and simply lose weight and body-fat, gain incredible energy and help reverse the ravages of aging on your body. You'll also discover how this exact same science is helping people across the globe combat chronic disease, chronic pain and much more. Register today!
Upcoming Events:
JULY
– July 19, 2018: Ancestral Health Symposium, Bozeman, Montana. “AHS” is a scientific conference which provides a forum so that learning and qualified discussion on all areas of human health can take place. Most noteworthy, at this conference you will go beyond diet and learn about the latest research across a wide range of topics, all united by an evolutionary perspective. speakers present on topics including diet, movement, sleep, stress, epigenetics, and more. Join me this summer!
AUGUST
– August 17 – 19, 2018: Colorado Rockies Ultra Beast and Sprint Weekend, Breckenridge, Colorado. The mountain is calling! This is an extra-special Spartan race. Team members from my company, Kion, and I are competing together in the beautiful Rocky Mountains. Experience the immense beauty of Colorado while conquering climbs, crawls, carries and traverses. See you there!
FUTURE
– October 14-16, 2018: SPARK BioHacking Conference, Toronto, Ontario. The 2018 SPARK Bio-Hack Conference features a series of talks by leaders across a range of fields with an eye on optimizing human performance, recovery, and longevity. Researchers, medical specialists and other biohacking experts will share provocative, informative, and inspiring presentations meant to amplify your life. Registration is now open, secure your spot here.
– October 11 – 14, 2018: 2018 RUNGA California Immersion Retreat. Runga is going to Napa! Join me, my wife, Jessa, Joe DiStefano and a small, intimate group of like-minded individuals for a weekend-long getaway. We’ve rented a beautiful mansion located in one of the most iconic countrysides in America– Napa Valley. We’ve thought of everything that you could possibly need to gently “press the reboot button” on your body and completely tune in to your heart, mind, body, strength, and spirit. Join the waitlist!
– December 2-8, 2018: RUNGA Retreat, Dominican Republic. You're invited to join me at RUNGA in December 2018. Join me in the Dominican Republic, one of the most beautiful places in the Caribbean, for this retreat. In all RUNGA activities, RUNGA invites you to come home to yourself. To see everything you'll be getting into, just click here. Use code BEN when you register so you get your gift when you arrive! I'll be there, too. Join the waitlist here.
-View the Official Ben Greenfield Fitness Calendar Here
This Week's Most Popular Instagram Pic:
https://www.instagram.com/p/Bk2q5w9FF_S/?taken-by=bengreenfieldfitness
This Week's Most Popular Tweet:
Here's the cool sh*t that happens when you bathe your cells in #DMT (and why I occasionally work #psychedelics into my #health enhancement routine, with wisdom and care): https://t.co/TTS76Tkgrg
— Ben Greenfield (@bengreenfield) July 12, 2018
This Week's Most Popular Facebook Post:
https://www.facebook.com/BGFitness/posts/10157329736464179
This Week's Most Popular Snapchat Story:
I'm back! This week on Snapchat I took you inside my kitchen where I satisfied a lingering craving from my European travels…ice cream. For the exact recipe and my exact ingredients, check this out. Additionally, I'm taking ideas for new Snapchat stories. If you have something you want me to say or do on Snapchat, follow me and pitch me your idea! Add me here on Snapchat.
This Week's Most Popular Pin from Pinterest:
Ben Greenfield Fitness saved to “Ben's Nutrition Advice.” Read the article here.
Featured Product: Kion Flex
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Kion Flex is a natural supplement for joint health that’s been proven to*:
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Need Help Fully Optimizing Your Brain & Body?
Did you know you can consult one-on-one with me so that I can personalize a nutrition or fitness plan for you to reach your goals? Are you training for physical performance? Trying to shed fat or gain lean muscle as fast as possible? Ready to tap into the most cutting-edge health, fitness and longevity protocols? Contact me so I can get you exactly what you need to reach your goals as safely and quickly as possible.
Leave your comments below – and any news or discoveries that you think I missed!
Cheers,
Ben
Do you play Pickleball? It’s taking over. I’ll challenge you.