March 27, 2020
Welcome to Ben Greenfield's Weekly Roundup and Cool New Discoveries!
Ben Greenfield's discoveries, from the latest news on 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!
What My Weekly Workout Routine Looks Like During The Quarantine
I have to say that my body and brain feel like they're getting healthier by the day during this coronavirus quarantine! Maybe it's all the love and relationship quality from the extra family time, maybe it's the total avoidance of my usual foray into airports and airplanes, or maybe it's the type of physical movement routine I've been incorporating. Here's what my weekly workout routine looks like during the quarantine:
Monday
- Morning: 20-30 minute sauna with yoga and mobility followed by 3-5 minute cold soak
- Lunch break: 20-30 minute sunshine walk
- Late afternoon: 30 minutes full body weights: 3-5 rounds of 8-10 reps of upper body push, upper body pull, lower body push, lower body pull, core (e.g. chest press, pull-up, Goblet squat, Suitcase deadlift, plank)
- Evening: 15-20 minute meditation and breathwork
Tuesday
- Morning: 20-30 minute sauna with yoga and mobility followed by 3-5 minute cold soak
- Lunch break: 20-30 minute sunshine walk
- Late afternoon: 30 minutes BFR bodyweight training and cardio (e.g. As Many Rounds As Possible 2 minutes Assault Airbike + 30 squats, 20 pushups, 10 pullups all with BFR or Kaatsu bands on)
- Evening: 15-20 minute meditation and breathwork
Wednesday
- Same as Monday, but with different exercises for the weights (e.g. shoulder press, row, lunge, Romanian deadlift, Russian twist)
Thursday
- Same as Tuesday, but with different exercises for the bodyweight moves (e.g. lunge, decline or incline pushup, suspension strap row)
Friday
- Same as Monday/Wednesday, but with different exercises for the weights (e.g. loaded pushup, horizontal pull-up, back squat, hex bar deadlift, glute bridge)
Saturday
- Free for 1.5-2 hours of family hike, tennis, mountain biking, sauna, yoga, etc.
Sunday
- Recovery day (sauna, hot tub, cold pool, yoga, foam roll, massage, meditation, breathwork, etc.)
How about you? What does your home workout routine look like during this quarantine? Leave your comments below this Roundup and I’ll check ‘em out.
How To Make Your Own Highly Concentrated Superfood Sprouts For Dirt Cheap
During my quarantine time, I powered through The Sprout Book to learn how to use dirt-cheap seeds (readily available anywhere even when grocery stores are sold out of twinkies and toilet paper) to unlock a host of nutrients in an inexpensive, space-saving environment at home. I used the “Broccoli & Friends” mix (a potent blend of high-germination broccoli, alfalfa, radish, and clover sprouting seeds) and the glass mason jar sprouting method to sprout for 5 days and…holy hell! Check out the life these little powerhouses took on!
As you'll read in the book—which teaches you how to easily grow sprouts, microgreens, grasses, and much more—the health benefits of sprouts include the ability to improve the digestive process, increase metabolic rate, increase enzymatic activity, prevent anemia, aid in weight loss, regulate cholesterol, reduce blood pressure, prevent neural tube defects, boost skin health, improve vision, support the immune system, and increase usable energy reserves. Plus, sprouting deactivates all the built in plant defense mechanisms. I plan to use most of these on salads and in smoothies, then salt spice and dehydrate a batch for a crunchy on-the-go snack. Anybody else gonna get on the sprouting bandwagon, or already do this at home?
Podcasts I Recorded This Week:
This episode was brought to you by Kion Creatine (code: BEN10), JOOVV (Order using my link and receive my brand new book, Boundless absolutely free!), Beekeeper's Naturals (code: BEN), and Organifi Glow (code: BENG20).
This episode was brought to you by Kion Lean (code: BEN10), X3 Bar (code: BEN), Magic Spoon (code: BENGREENFIELD), and Four Sigmatic (code: BENGREENFIELD).
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 I Was Featured In This Week
Health books of 2020 you must read
American Biohacking pioneer and author Ben Greenfield India’s First Ever Biohacking Forum Organised
How to Eat if You Want Better Sleep
Special Announcements:
::: Get A Head Start On Upping Your Summer BBQ Grill Game :::
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Check out Traeger Grills here.
::: The Lowest Price Yet On Boundless :::
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Need Help Fully Optimizing Your Brain & Body?
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Upcoming Events:
March 23rd – 29th: Get Off Your Sugar Summit – Online. More addictive than cocaine, sugar drives up inflammation in your brain and hijacks your health and energy causing cravings and withdrawal symptoms, binging and weight gain. Finally END your health-zapping addiction to sugar and reclaim your health and energy! Click here to sign up for free
April 4 – 6, 2020: Wild Health Virtual Summit. An event at the Kentucky Castle designed for physicians to teach and promote genomics-based precision medicine. Open to the general public. Register here
July 14 – 16, 2020: Paleo f(x) – Austin, TX. Join dozens of health and fitness experts to discover the latest breakthroughs in epigenetics, biohacking, Keto, AIP, nootropics, blood testing, strength conditioning, sleep, stress and much more. Try out delicious new foods, discover new workouts, and even try new gadgets in the biohacking lab. Register here
Featured Product: NEW! Kion Creatine
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This Week's Most Popular Instagram Post:
https://www.instagram.com/p/B-Al-LVgQzz/
This Week's Most Popular Tweet:
Those of you taking Vitamin D for immune system remember: based on circadian cues best timing is MORNING. Don't supplement with Vitamin D before bed, but rather with a breakfast that includes fats.
— Ben Greenfield (@bengreenfield) March 24, 2020
My Most Popular Facebook Post This Week:
Leave your comments and any news or discoveries that you think I missed below!
Cheers,
Ben
I found here very valuable information for health, congratulate the
author for such a good article!
I also share a website that has helped me get rid of my health problems maybe someone will be useful: https://freaktofit.com/magical-quantum-exercise-with-yoga/
Take care!
Hey Ben, do you do any tabata sets anymore?
Ben, word of advice, you can get really sick from those sprouts with a boat load of bacteria, including ecoli.. it happened to me even though i did it the right way. I heard so many great things about it (bought jars, organic seeds) but not worth it after all.
Wait really? I’ve actually per-ordered the new book on sprouts because it seems like fun. Why is it so dangerous and does he address this in the book?
Exercise…
Everyday early morning: sunlight + grounding + breath work (wim hof or 4-7-8 or 10 cycles of 30s holding and 5s breathing)
Day 1: chest, shoulders and triceps
Day 2: back and biceps
Day 3: legs and abs
Day 4: Day 1
Day 5: Day 2
Day 6: HIIT on the mountain bike (7 very quick, 7 very slow)
Accessories: 2 bottles of 2 liters soda and 1 gas canister of 13 kg
No gym no awesome equipment
Thank you !!
Hey Ben the morning TM meditation is MISSING!
Everything else is perfecto!