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!
– New Workout I'm Doing
A relatively recent study conducted by the American Council on Exercise (ACE), discovered that, when it comes to heart rate and oxygen expenditure, bouncing on a mini-trampoline for less than 20 minutes a day is just as good for you as running, although participants reported that it made them feel better and was a lot more fun than actually running.
In the study, researchers gave a group of 24 participants a mini trampoline workout in the form of a 19-minute trampoline workout. They then measured the jumpers’ heart rates and oxygen expenditure each of the 19 minutes.
They specifically found that trampolining is rated as a “moderate-to-vigorous intensity” exercise that produces the same physiological benefits as running six miles per hour, cycling, or playing football, basketball, or ultimate Frisbee. But as I mentioned above, when the participants were actually asked to rate how they felt during the trampoline workout, they reported that the workout felt far easier than it should have based on their cardiovascular response and calorie burn.
This isn’t actually groundbreaking news. In fact, trampoline-based exercise, also known as “rebounding” has a quite a colorful history as both a recreational sport and exercise modality. For example, during World War II, trampolines were used to help increase the spatial awareness and balance abilities of pilots. NASA has studied trampoline training for astronauts and found it to be (similar to this latest study) just as effective as running, with no significant differences in maximal heart rate, maximal oxygen uptake or energy expenditure when exercising on a mini-trampoline compared to treadmill running.
For these reasons, I’m a fan of having a trampoline tucked away somewhere in the home or office. You’ll find that when you feel like doing absolutely nothing at all, and definitely don’t feel like exercising, just two minutes of jumping on a trampoline can give you a burst of energy, and it’s a wonderful tool to have on hand for a recovery day too. And you don’t just have to “bounce”: you can do jumping jacks, high-knee running, squats, planks and plenty more. The best rebounder models are made by Jumpsport (it's the one I own).
-The Trampoline Workout I Do:
1. Warm Up
Start out with two minutes of regular jumping, then switch to two minutes of jumping jacks in the middle of the trampoline, then two minutes of high-knee running in place.
Next, sit down in the middle of the trampoline, then quickly pop up to standing position as fast as you can. For an added challenge, each time you pop up, reach alternating arms across your body. Do this for two minutes, then shift to sitting in the middle of the trampolining, lifting your legs and contracting your abs for 20 seconds on, 10 seconds off, three times through.
Stand on one foot on one side of the trampoline, as far over as you can fit, then quickly transition to the other side of the trampoline by landing on the opposite foot, just like an ice skater might do. Always push off with the foot that is down. Go as fast as you can for 20 seconds on, 10 seconds rest, for a total of 4 minutes.
4. Upper Body
Finally, get down in plank position on the surface of the trampoline, with your forearms in the middle of the trampoline. From here, transition to your hands. Quickly convert up to a pushup position, then return to a plank, keeping your abs contracted the entire time, without your shoulders sagging. Shoot for thirty to fifty reps.
Cool-down with 1-3 minutes of light jumping, and there you have it: a 20-minute trampoline workout that creates far less joint impact, more fun, and just as much calorie burn and cardiovascular benefit as running!
– How To Wrap Yourself Up Like A Nice, Warm Sausage In A Sauna
Higher Dose Infrared Sauna Blankets: Perfect for traveling or at-home use, these infrared sauna blankets detoxify the body, deliver fresh nutrients to muscles and boost metabolic rate—so you burn calories like you’re working out, without working out. As you relax into the soothing, yet stimulating heat, infrared also triggers your brain’s happiness chemicals. The result? A healthy, rejuvenating experience that leaves you feeling euphoric. And yes, I asked: unlike most saunas and any heating blanket, they're very low in EMF (electromagnetic fields) radiation. Other features:
-Healing amethyst deepens benefits of infrared
-Tourmaline layer generates negative ions
-Charcoal layer to amplify detoxification process
-Medical grade magnetic strip for improved blood circulation
-Premium non-toxic interior and exterior fabrics
Podcasts I Recorded This Week:
Every month, Ben Greenfield releases never-before-seen videos, audios and PDFs 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 I Was Featured In This Week:
::: Spend $100, Get a $25 Gift Card and More Awesome Kion Deals! :::
From now through Monday at 11:59 PM MST, we've got some pretty sweet deals: When you spend $100 or more, you'll receive a $25 gift card, but it doesn't stop there. The more you spend, the more you save!
– Orders $150+, get a $50 gift card
– Orders $200+, get a $75 gift card
– Orders $250+, get a $100 gift card
Use these gift cards towards your next Kion purchase or give them to a health-conscious family member or friend. If you're not the gift card giving type, we've also put together (and discounted) brand new Kion Bundles! These specially curated bundles take the guesswork out of gift-giving and offer something for just about everybody on your list. For the beginner biohacker, the Ben Greenfield/Kion Intro Bundle; for the hard-charger, the Recovery Bundle; and for the over-achiever, the Daily Kion Life Bundle.
Get started on your holiday shopping early, or take advantage of this rare opportunity to save some serious money on your favorite Kion products. Just click here!
::: Sign Up For This Free Course to Reclaim Your Health :::
It can be confusing knowing how to start “hacking your health” which is why the creators of Paleo f(x) are now offering a free course called “Health Hacker Fx” so you can take your health into your own hands. My segment in this course focuses on the following:
– How to decide if peptides and NAD+ supplementation is right for you
– How to rebound from jet lag (in no time flat!)
– Tips for improving air and light and reducing exposure to EMF around you
The advice you’ll get from this event can't be found from mainstream sources and is exactly the type information and protocols you need to start thinking outside-the-box to live your most adventurous, joyful and fulfilling life.
Click here to join for absolutely free.
::: Now's A Good Time to Snag A Kettlebell… :::
::: LAST Suite for the RUNGA Retreat in the Dominican Republic Available :::
Get the LAST suite to join me this December in the Dominican Republic for the RUNGA retreat. If you want to spend QT with a group of like-minded individuals in a friggin' gorgeous setting for a complete reboot before heading into 2019 totally invigorated, this retreat is for YOU. See everything we'll be getting into right here.
Plus! Code BEN when you select the right room for you will get you an additional $250 Kion gift card to use on Kion Coffee, Essential Amino Acids for athletic performance and recovery, Kion Oregano Oil for immunity, or more to choose from.
::: Learn Exactly How to Maintain a Healthy, High-Performing Brain :::
We cannot count on a single pill to solve our health problems. But, hope is NOT lost! The Superhuman Brain Masterclass will give you access to the upgrades you've been looking for: maximized memory, exceptional focus and greatly productive brain function. When you join me for this free masterclass, you'll learn the “Superhuman Brain proprietary methodology”: simple checklists, step-by-step solutions and little-known protocols that invite healing, brain upgrades and next-level performance.
Whether you're in need of healing OR enhancing your brain, you are going to learn practical wisdom and next-level hacks to enhance your mind. The Superhuman Brain Masterclass is online and free from December 3-9, 2018. Register here today.
– December 1, 2018: Spartan AT&T Park Stadium Sprint, San Francisco, California. Can you feel the energy, San Fran? Run around the concourse. Rope climb in the outfield. Do burpees in the dugout. Challenge yourself to three miles that will include 20+ signature obstacles. See you there!
– 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.
– December 14 – 16, 2018: World Congress 2018 Hosted by the American Academy of Anti-Aging Medicine, Las Vegas, Nevada. If you attend any conference this year, make it the American Academy of Anti-Aging Medicine’s 26th Annual World Congress. The fact is, in an era of andropause, low drive and deteriorating men's health, it's shocking that both practitioners and the public aren't aware of ancestral wisdom and modern scientific and medical tactics that can be used to optimize male physiology. It's time that changed, and I'll be teaching exactly how to make men, men again. Join me!
– Jan 20 – 21, 2019: Serious Business Conference, New Orleans, Louisiana. This conference is going invoke thought and insight and expose you to new ideas and thinking on self-development and business in the beauty industry. Register here.
– April 6 – 7, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo!
This Week's Most Popular Instagram Pic:
This Week's Most Popular Tweet:
A study that claimed low-carb diets are bad for cardiovascular health has been retracted due to poor data and conflicts of interest: https://t.co/AktXEGGjE2
— Ben Greenfield (@bengreenfield) November 19, 2018
My Most Popular Facebook Post This Week:
Tiny Superhumans…Whether you have kids, plan on having kids, or know kids, you live in a privileged era in which you…
This Week's Most Popular Pin from Pinterest:
NEW Kion *bundles* are here!
Try one of the new Kion recommended product bundles.
Kion Recovery Bundle: Bounce back faster than ever with Kion’s recovery supplement trifecta by supporting muscle protein synthesis, recovery and the body’s healthy response to exercise-related inflammation. See what's included here.
Kion Intro Bundle: The perfect gift for someone you know would benefit from the knowledge of Ben Greenfield and the high-quality products of Kion. Beyond Training, a New York Times Best Seller, is the culmination of the many years Ben spent in the trenches helping people of all fitness levels burn body fat, achieve peak mental performance and take their body to a new level. Kion Coffee, one of Kion’s most popular products, is a certified organic, whole-bean coffee that is carefully selected and roasted for taste, purity, and high antioxidants. See what's included in the Kion intro bundle here.
Kion Daily Life Bundle: The ultimate Kion Bundle! Team Kion’s go-to, everyday essentials. Energize your body and avoid lean muscle “cannibalization” during fasted workouts with Kion Coffee and Aminos. Enjoy stable energy and no sugar crashes with the mouth-watering, chocolatey-salty-coconut Kion Bar. For normal blood sugar levels and healthy energy metabolism support, pop a couple of Kion Lean every day before your largest or most carb-heavy meal. Get yours here.
Kion Coffee Bundle: Enjoy discounted pricing on three bags of Kion certified organic whole bean coffee just in time for the holidays. Take advantage of the offer here.
*The FDA hasn't evaluated these statements. Kion products are not intended to diagnose, treat, cure or prevent any disease.
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!