Ben Greenfield’s Weekly Roundup: June 6

I’m often asked how I manage to get in high-quality resistance training when I’m on the road, short on time, or simply not in the mood to lift heavy.

My answer? Blood flow restriction training—also known as BFR or “occlusion training.” It’s a simple, science-backed technique I use to fool my muscles into thinking they’re under a heavy load, even when I’m just using bodyweight or resistance bands.

Here’s how it works (as demonstrated in the video above): you lightly cuff or wrap your limbs to partially restrict blood flow out of the working muscles (while still allowing blood in). This creates a low-oxygen (hypoxic) environment that mimics high-intensity strength training.

The result? You get all the muscle-building and strength gains of a heavy lift using just 20–30% of your max effort, with far less wear and tear on your joints.

This makes BFR perfect for rehab, travel, busy days, and even longevity-focused training. It amps up growth hormone, boosts metabolic stress, and recruits more muscle fibers, all without needing a full gym setup.

Now, a quick note on terminology: “BFR” is the general category that refers to any tool or band that restricts blood flow. 

But KAATSU is the gold standard system I personally use and recommend. It uses automated, research-backed pressure cuffs that precisely adjust and monitor blood flow for safe, repeatable, and highly effective results. Another option is purchasing these less expensive BFR bands.

Here’s a look at my go-to BFR routine while traveling (zero time in the gym required):

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

This simple protocol builds strength, boosts cellular energy production, and even enhances oxygen utilization, while going easy on the joints.

Want to dig deeper? You can check out: “The Official KAATSU Episode: Everything You Need To Know About How To Use Blood Flow Restriction For Muscle Gain, Injury Recovery, Testosterone, Growth Hormone & Much More!“

Additionally, you can snag your own KAATSU device and bands here and use code BEN to save 10% on your order (or these less fancy but cheaper BFR bands).

I also discuss the science and how-to of BFR training, KAATSU training, and occlusion training in other podcast episodes, including:

Want even more of my top muscle-building hacks, including for when you’re on the go? These resources break down how I train smart, anytime, anywhere:

*This* Salt Is Full of Hidden Health Hazards (You Likely Use It Every Day) + The Brands I’m Sticking To 🧂

Well, this one’s a bit of a bummer…

I’ve been a longtime fan of Celtic Sea Salt—but after learning it’s now facing a class action lawsuit for containing significant levels of lead and arsenic (full details here), I can no longer recommend it in good conscience.

Lead exposure, even in small amounts, can impair cognitive function, damage kidneys, and increase cardiovascular risks, with children and pregnant women especially vulnerable. Arsenic, a known carcinogen, is linked to skin, lung, and bladder cancers, as well as neurological issues and metabolic disorders. These toxins accumulate in your body over time, amplifying harm with consistent exposure.

Additionally, another salt favorite—regular table salt—is full of microplastics, which can carry toxins or cause inflammation. One study published in Environmental Science & Technology discovered that the average adult consumes 2,000 microplastics a year from salt. Sources of the microplastics in salt include ocean pollution, processing equipment, and packaging.

That’s why I’ll be sticking with Ava Jane’s Kitchen Colima Salt and Baja Gold Salt—two clean, unrefined, mineral-rich salts. Both of these brands are rigorously tested, free of microplastics and heavy metals, and full of clean, vibrant flavor.

My New Role in the *Revolutionary* Wellness Experience Taking Australia by Storm (+ LIVE June Events Announced)⚡🇦🇺

I’m thrilled to officially announce my partnership with Gurner Wellness Group, where I’ve been appointed as their Reverse Aging and Life Optimization Coach across their elite Saint Haven and SAINT Private Clubs. 

While I’m flattered to receive the cool title, this represents much more: a shared mission to redefine what’s possible for the human body, brain, and spirit, and to live well, age powerfully, and thrive in every dimension of health.

Together, we’re building something that’s never been done before in Australia: a world-class biohacking haven where science meets soul, merging the cutting-edge (think blood filtration, stem cells, mitochondrial enhancement, and biomarker tracking) with the ancient (breathwork, fasting, spiritual connection, and deep recovery practices).

To give you a behind-the-scenes look at how this all came together, I just released a powerful new podcast episode with my friend Tim Gurner, the founder of GURNER™ Group and the visionary behind Saint Haven. Our conversation (which you can listen to here) covers Tim’s journey, the philosophy behind Saint Haven Private Club, and what it really takes to build transformative spaces that heal, inspire, and elevate human potential.

Saint Haven has already exploded in popularity, with multiple sold-out clubs, a 20,000+ person waitlist, and international locations launching soon. Now, as part of our new partnership, I’ll be developing exclusive protocols for Saint Haven members focused on:

✔️ Cellular and mitochondrial upgrades

✔️ Oxygen efficiency and VO₂ max performance

✔️ Inflammation control and redox balance

✔️ Reversing biological age through data-driven insights

✔️ Tailored nutrition, movement, and supplementation frameworks

And as a part of this brand new partnership and advisory role, I’ll be headed to the beautiful landscape of Australia June 18-28 for a series of experiences, workshops, Q&A’s and an official unveiling of what we’ve been working on, all at the Gurner Welness Group Saint Haven and SAINT Clubs.

Yes, there will also be ONE public event in Melbourne, where you’ll get to ask me all your burning questions, and see the protocols I’ve designed for Saint Haven, along with the newest tools I’ve been personally utilizing to enhance energy, speed recovery, and turn back the biological clock.

So if you’re in Australia, plan to be, or know someone in Australia you want to share this with, here’s everything you need to know:

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

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

Your 2025 Father’s Day Gift Guide Is Here! Powerful, Practical Gifts for Health-Focused Dads 🏋️‍♂️🧠

Another pair of novelty socks, a generic grill set, or a bottle of bourbon he’ll stash and forget? Not exactly the stuff of legends… 

The truth is, most Father’s Day gifts end up collecting dust because they’re not actually useful—and they usually don’t support Dad’s health, energy, or performance.

Whether he’s already deep into health optimization or just starting to level up his routine, my 2025 Father’s Day Gift Guide is packed with performance-boosting tools, smart gear, and clean upgrades that support stronger workouts, better sleep, higher testosterone, cleaner air, and lasting vitality.

A few of my top picks from the full guide include:

• Aires Tech: These EMF-modulating devices can help him stay protected from hidden biological stressors like phones, laptops, Wi-Fi, and 5G, supporting deeper sleep, clearer thinking, and long-term vitality.
• Ryker Clothing: This performance gear is made from organic cotton and Merino wool, not synthetic fabrics that leach hormone-disrupting chemicals, offering moisture-wicking, breathable comfort you can actually trust.
• MASA Chips: Made from organic corn, grass-fed tallow, and sea salt, these thick, crunchy chips are the ultimate dad snack—free of seed oils, full of flavor, and totally guilt-free.
• Feno Smartbrush: This 20-second mouth-biohacking device detects inflammation, disease markers, and oral-systemic health signals, providing real-time tracking and expert dental support for a full-body health upgrade.
• NADS Underwear: Made from toxin-free organic cotton, these underwear protect Dad’s hormones from chemical exposure while staying comfortable, breathable, and free of microplastics and endocrine disruptors.
• Alitura Skincare: From the Gold Serum to the Meteorite Scrub, Alitura’s formulas rebuild skin health with mitochondrial-supporting peptides and natural ingredients, helping Dad fight signs of aging and maintain skin that reflects his vitality.
• LIFEprint Transform: This hair tissue mineral analysis (HTMA) test, paired with expert coaching, helps rebalance Dad’s metabolism, hormones, adrenals, and energy—with 12 weeks of workouts, three group coaching calls, and lifestyle support.

Whether you’re shopping for your husband, brother, dad, or yourself, this guide is your shortcut to smart, functional gear that fuels long-term strength, clarity, and health.

👉 You can explore the full 2025 Father’s Day Gift Guide here!

📢 This Week in Health & Performance: What the Latest Research Says 🚀

*Here’s* How to Chat with Me About Your Health and Wellness for FREE (No Strings Attached) 💬🧬📲

The new platform I co-created, LIFE Network, makes it easier than ever to connect with me and other trusted health experts, so you can get direct support, legitimate guidance, and real answers to your most pressing wellness questions.

Inside LIFE Network, you’ll gain FREE access to:

• Personalized content tailored to your unique health goals.
• Supportive community forums where real conversations happen.
• Wellness challenges to help you stay consistent and motivated.
• Expert-vetted product recommendations you can actually trust.
• Ask Ben, an innovative tool built from thousands of my podcasts, articles, and interviews.
  • You can message Ask Ben anytime for free.
  • For live phone calls and deeper, real-time support, you can upgrade to LIFE Premium.

It’s completely free to create a profile, connect with others, and start your journey toward better health (you can click here to sign up!).

*Please remember: Information provided by me, LIFE Network, Ask Ben, and any other reference mentioned is for educational purposes only and is not medical advice intended to diagnose, treat, or cure any health issues.

Product Of The Week

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

Ever feel like your brain’s stuck in low gear?

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

The solution lies in addressing cellular health at its foundation—and that’s where fatty15 comes in. This award-winning supplement features pure C15:0, a rare, essential fatty acid that represents the first discovery of its kind in over 90 years.

C15:0, also known as pentadecanoic acid, is a naturally occurring, odd-chain saturated fatty acid found in trace amounts in foods like dairy and some fish. This groundbreaking compound works by strengthening cell membranes, boosting mitochondrial function, and promoting metabolic health, while a recent peer-reviewed study has shown that C15:0 also supports healthy levels of dopamine and endocannabinoids, giving your brain the raw materials it needs to fire on all cylinders.

The result is a comprehensive approach to combating inflammation, supporting cardiovascular wellness, and enhancing overall resilience at both the cellular and neurological levels—delivering the targeted support your body and mind need for optimal health and longevity.

70% of users report noticeable benefits in just 16 weeks—things like clearer thinking, deeper sleep, and a more resilient mood. With 40+ patents, 100+ studies, and over 20 industry awards, fatty15 supports:

• Brain function
• Metabolic health
• Liver function
• Immune resilience
• Red blood cell strength

Ready to dial up your health? You can use code BEN for 15% off your first order of fatty15 here.

🥁 The Fully Updated Boundless Is Here! Get Ready to *Optimize* Your Body, Mind, and Spirit! 📚💪

Over the last year, I’ve been working tirelessly on something that I’m thrilled to finally share: the brand-new, updated version of my best-seller, Boundless, which is finally available!

Like a cookbook for the human blueprint, the revised and updated edition of Boundless gives you a zero-guesswork guide to becoming a complete expert in what makes your brain tick, your body work, your spirit happy, and your life fulfilled.

You can flip to *any* chapter and discover the most up-to-date, research-proven, trench-tested techniques to build muscle, burn fat, balance hormones, live longer, sleep better, have mind-blowing sex, and much, much more!

A few of the key topics that the latest version of Boundless explores are:

• Strategies to optimize mitochondrial density and biogenesis for peak energy and metabolic health.
• New methods to stimulate the vagus nerve for stress reduction, sleep quality, and higher heart rate variability using light, sound, and electrical interventions.
• Updated techniques for restoring circadian balance, combating jet lag, and maximizing sleep, naps, and meditation.
• Insights on the effects of electromagnetic frequencies on the brain and body, with tips on modifying devices for better shielding.
• The latest on addressing chronic infections, detoxifying from mold, and enhancing gut function with cutting-edge testing and treatments.
• New supplements, biohacks, and protocols based on recent longevity science, including age-reversal insights.
• Fresh routines and injury recovery tools, plus minimalist moves to burn fat throughout the day without gym reliance.

If you’re ready to go beyond the quick fixes and reclaim control over your vitality, this is your chance. Packed with insights on everything from breathwork to cold therapy and the latest anti-aging techniques, Boundless will help you build a balanced, sustainable approach to lifelong health. I can’t wait for you to experience everything this guide has to offer!

If you’re ready to discover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, click here to grab your copy of the newly launched Boundless.

Podcasts I Recorded This Week:

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

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

The Longevity City Of The Future, The Ultimate Biohacking Wellness Club Experience & The Next-Level Merging Of Ancient Wisdom & Modern Science, With Tim Gurner

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

The Latest Content I Was Featured On This Week:

“The Top 3 Daily Supplements For Maximum Fat Loss & Muscle Gain” — Angelo Keely (Note: While I’m not featured in this episode, it’s worth a watch)

Men’s Health Australia: Red Light Therapy Legit?