Ben Greenfield's findings, based on 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 track of freebies, discounts and more!
New Finds This Week: Cool New Things I'm Trying, Books I'm Reading, and More!
A total upgrade to my favorite nap / sleep app
I first told you about NuCalm in the podcast episode "How to simulate a full 20 minute sleep cycle, the best anti-stress biohack around, vagus nerve stimulation and much more!"Then again on"The best Biohack for stress and sleep (simulates a complete sleep cycle in 20 minutes while releasing stress and giving you a deep meditative experience)."
NuCalm is the world's first and only patented technology clinically proven to reduce stress and improve sleep quality without drugs or side effects. Using a unique combination of biochemistry and physics, NuCalm activates stress with a safe, easy to use, predictable, powerful and enjoyable experience. NuCalm's cutting-edge neuroscience platform took more than 20 years of invention by neuroscientist, naturopath and quantum physicist, Dr. Blake Holloway.
Now, after more than 4 years of research and development, NuCalm 3.0 is here! A more efficient and affordable version to serve the masses, NuCalm 3.0…
- Is stronger, more predictable, more powerful, deeper and more restorative than ever ...
- Has more than double the neuroacoustic software tracks, each track being better than anything they've ever produced ...
- Includes an updated application, easy to navigate, intuitive, informative (and pleasant to look at) ...
The new NuCalm app only asks you two questions: "What do you want?" and "How much time do you have?" As your energy level, mood, stressors, and uptime fluctuate daily, your NuCalm neuroacoustic path selection and session length should also vary. Each NuCalm neuroacoustic software track, in each user-driven path, is classified by need:
- RELOAD: When you are short of time and energy. Think of RECHARGE as a concentrated version of the physics master NuCalm.
- TO RESTART: When you need immediate stress relief, want to feel calm and grounded, or want to feel creative and energized as well. REBOOT is longer than RECHARGE, but shorter than RESCUE, because physics propels you into the low alpha and high theta ranges.
- PROVIDE EMERGENCY: When you need deep restoration and recovery. RESCUE propels you into deep theta, which requires more time and more sophistication. You can choose the duration of your choice, from 30 minutes to 2 hours.
My favorite use for the new app? Either A) fall back to sleep if I wake up at 4 a.m. for an additional 90 minutes to 2 hours of solid rest; B) a 20-40 minute afternoon nap that leaves me waking up with drool coming out of the side of my mouth, which is the ultimate sign of a good nap. If the entry price of $ 4,695 has kept you from trying NuCalm in the past, now you can join the NuCalm family for as little as $ 19.99 per month. Fair click here and use the code BEN50 to get 50% off any monthly subscription or BEN25 for 3 months FREE when you choose an annual subscription.
My Most Recent (Kind of) Guilty Pleasure: The Maple Butter Pecan Keto Brick
In one Weekly review a few months ago, i told you how i would eat all meat and something called 'keto bricks' (think a typical energy bar, then quadruple the size) on a moose hunt that involved tons of aerobic walking, hiking, and wearing.
Essentially, Keto Bricks are high calorie meal replacement bars that contain 1000 calories, around 90g of fat, 30g of protein, and 14g of TOTAL (not net) carbs per 'brick'. These things are addictively tasty, and the good folks at Keto Brick have recently outdone themselves with the addition of their new flavor that totally epitomizes the season - and it's been a guilty treat for me lately ...
… Butter maple with chunks of pecans and a hint of cinnamon.
It contains: organic raw cocoa butter, grass-fed whey protein (maple pecan) (whey protein concentrate, natural flavors, guar gum, stevia leaf extract), pecan butter ( toasted pecans), Ceylon cinnamon (organic Ceylon cinnamon powder) and Himalayan pink salt.
I always crave some kind of dessert at the end of a long day, but I want to keep my blood sugar stable. I tend to break off a piece of the bar and breastfeed it for a few days because I can't quite shear 1000 calories at a time. This thing actually * lowers * my blood sugar, which is pretty unknown when it comes to tasty treats. So if you are an active person who needs massive amounts of keto calories for mountaineering, hiking, hunting, etc. - or if you just want a delicious keto treat to snack on once in a while - I can't recommend these things highly enough.
You can get Keto Bricks here, and when you use the code BEN, you will be automatically registered to earn a full month of Keto Bricks free.
Podcasts I recorded this week:
This episode was brought to you by The Kion Daily Life Pack (code BGF20), Joovv (Order your Joovv today and receive my brand new book, Without Borders as a gift), Paleo Valley Beef Sticks (Receive 15% off your order when you use my link), and Organifi green juice (code BENG20).
This episode was brought to you by Kion (Take 10% off your order when you visit Kion website today), Natural from the beekeeper (BEN code), Water and well-being (code GREENFIELD), and Four Sigmatic (code BENGREENFIELD).
Ben Greenfield VIP Text Club: To receive exclusive texts from Ben Greenfield, text “FITNESS” to 411247 (US only).
Articles I published this week:
my full article feed and all past archives of my articles are here if you want to read previous articles.
::: Dry Farm Wines Thanksgiving Special :::
Thanksgiving will likely be a little different this year. Maybe you'll avoid large gatherings, travel less, recite what you're grateful for on a Zoom call ... But, if you're like most people - besides turkey and stuffing - you'll get probably still that nice big ole 'glass of wine with your dinner.
Speaking of wine, did you know that there are over 70 FDA approved additives that could be lurking in your bottle of cabernet or rosé?
Yes, contrary to logic, wine often contains more than just fermented grapes. Therefore, to avoid guessing the supply of my wine, I rely on Dry farm wines instead.
Wine connoisseurs at Dry Farm Wines…
- Find natural wines from organic farming from small family producers ...
- Independently test all their wines ...
- Taste each bottle (hard work, I know) to make sure they're all refreshing and delicious ...
- Ship your wine in curated selections - for free ...
No matter what type of wine drinker you are, Dry Farm Wines has prepared an impressive selection of red, white, rosé and sparkling wines to go with just about anything you cook for Thanksgiving - yes, even Tofurky, if that. is your thing.
Click here to check out their Thanksgiving special now! The best part is that Dry Farm Wines offers a 100% Happiness Promise, which means they'll replace or refund any wine you don't like, with no fees or loopholes.
Need help to fully optimize your brain and body?
I've studied the science, seen firsthand what works and what doesn't, and most importantly, I know how to help you make lasting changes to become the best version of yourself - for good. I have also trained a whole army of Kion trainers, and with our support you will no longer have to struggle to decipher conflicting health information, only to end up confused and demotivated.
Are you looking to achieve peak physical performance? Are you trying to lose fat or gain lean muscle as quickly as possible? Ready to take advantage of the most advanced health, fitness and longevity protocols? Every day, I work with people like you to help them reach their goals with personalized health advice and one-of-a-kind nutrition and fitness plans. My schedule fills up quickly, so be sure to book your individual consultation with me today.
Kion Coaches are certified in the same holistic approach as me to the health of mind, body and spirit. In addition to being genuinely trained by your own, these people are skilled professionals, ranging from personal trainers to nutritionists, chiropractors, elite athletes, psychologists, doctors, and more. Click here to consult the complete directory of coaches and to find the perfect coach for you and your unique goals!
Featured Product: Kion Daily Life Bundle
My personal essentials, everyday essentials. This Ultimate Kion Pack contains ...
- Kion Aminos, your new secret weapon to have unlimited energy, build muscle, recover better and much more.
- Kion Organic Coffee, for stable and clean energy. Balanced with a clean flavor and a smooth, rich body with notes of sweet apple, marzipan and baking spices, Kion coffee is grown and harvested in sustainable and fair-trade coffee cooperatives.
- Kion Clean Energy Bar, with 11 grams of protein, vegetable fat, and a hint of honey sweetness, provides stable energy that can help you deal with whatever comes your way. (Don't worry about missing out or sharing, this set comes with 12 bars!)
- Kion Lean, so you can enjoy a guilt-free evening of pasta or a delicious slice of cake anytime you want. Lean is made with powerful herbs and herbal ingredients that support balanced blood sugar levels.
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How to stay fit forever : 25 tips to keep moving when life gets in the wa
When it comes to exercise, we think about how to “get” fit. But often, starting out is not the problem. “The big problem is maintaining it, ” says Falko Sniehotta, a professor of behavioural medicine and health psychology at Newcastle University. The official UK guidelines say adults should do strength exercises, as well as 150 minutes of moderate activity, or une heure of vigorous activity, every week. According to the Health Survey for England in 2016, 34% of men and 42% of women are not hitting the aerobic exercise targets, and even more – 69% and 77% respectively – are not doing enough strengthening activity. A report from the World Health Organization last week found that people in the UK were among the least active in the world, with 32% of men and 40% of women reporting inactivity. Meanwhile, obesity is adding to the chronic long-term diseases cited in Public Health England’s analysis, which shows women in the UK are dying earlier than in most EU countries.
We all know we should be doing more, but how do we keep moving when our détermination slips, the weather takes a turn for the worse or life gets in the way ? Try these vingt cinq pieces of advice from experts and Guardian readers to keep you going.
Work out why, don’t just work outOur reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Too often “society promotes exercise and fitness by hooking into short-term détermination, guilt and shame”. There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn’t fioul motivation much. Nor do vague or future goals help ( “I want to get fit, I want to lose weight” ). Segar, the author of No Sweat : How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, says we will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life, ” she says.
Get off to a slow startThe danger of the typical New Year resolutions approach to sport, says personal trainer Matt Roberts, is that people “jump in and do everything – change their diet, start exercising, stop drinking and smoking – and within a couple of weeks they have lost détermination or got too tired. If you haven’t been in shape, it’s going to take time. ” He likes the trend towards high-intensity interval training ( hiit ) and recommends people include some, “but to do that every day will be too intense for most people”. Do it once ( or twice, at most ) a week, combined with slow jogs, swimming and fast walks – plus two or three rest days, at least for the first month. “That will give someone a chance of having recovery sessions alongside the high-intensity workouts. ”
You don’t have to love itAdvertisementIt is helpful not to try to make yourself do things you actively dislike, says Segar, who advises thinking about the genres of activities – roller-skating ? Bike riding ? – you liked as a child. But don’t feel you have to really enjoy exercise. “A lot of people who stick with exercise say : ‘I feel better when I do it. ’” There are elements that probably will be enjoyable, though, such as the physical response of your body and the feeling of getting stronger, and the pleasure that comes with mastering a sport.
“For many people, the obvious choices aren’t necessarily the ones they would enjoy, ” says Sniehotta, who is also the director of the National Institute for Health Research’s policy research unit in behavioural science, “so they need to look outside them. It might be different sports or simple things, like sharing activities with other people. ”
Be kind to yourselfIndividual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you real can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity, ” he points out. “If you real in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. tera conclude that people who don’t get enough physical activity are just lacking motivation is problematic. ”
Segar suggests being realistic. “Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you’ll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn’t. Maybe fitting in a walk at lunch worked, but you didn’t have the energy after work to do it. ”
Don’t rely on willpower“If you need willpower to do something, you don’t really want to do it, ” says Segar. Instead, think about exercise “in terms of why we’re doing it and what we want to get from physical activity. How can I benefit today ? How do I feel when I move ? How do I feel after I move ? ”
Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. “It provides you with more gratification, and the costs of not doing it are higher. ” For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. “Or the goal is to spend more time in the countryside, and running helps you do that. ”
Try to allie physical activity with something else. “For example, in my workplace I don’t use the lift and I try to reduce fax, so when it’s possible I walk over to people, ” says Sniehotta. “Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15, 000 steps. Try to make physical activity hit as many meaningful targets as you can. ”
Make it a habitWhen you take up course, it can be tiring just getting out of the door – where are your shoes ? Your water bottle ? What route are you going to take ? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.
Plan and prioritiseWhat if you don’t have time to exercise ? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you ? It might be a question of priorities, says Sniehotta. He recommends planning : “The first is ‘action planning’, where you plan where, when and how you are going to do it and you try to stick with it. ” The deuxième type is ‘coping planning’ : “anticipating things that can get in the way and putting a plan into place for how to get motivated again”. Segar adds : “Most people don’t give themselves permission to prioritise self-care behaviours like exercise. ”
Keep it short and sharpA workout doesn’t have to take an hour, says Roberts. “A well-structured 15-minute workout can be really effective if you really are pressed for time. ” As for regular, longer sessions, he says : “You tell yourself you’re going to make time and change your schedule accordingly. ”
If it doesn’t work, change itIt rains for a week, you don’t go running once and then you feel guilty. “It’s a combination of emotion and lack of confidence that brings us to the point where, if people fail a few times, they think it’s a failure of the entire project, ” says Sniehotta. Remember it’s possible to get back on track.
If previous exercise regimes haven’t worked, don’t beat yourself up or try them again – just try something else, he says. “We tend to be in the mindset that if you can’t lose weight, you blame it on yourself. However, if you could change that to : ‘This method doesn’t work for me, let’s try something different, ’ there is a chance it will be better for you and it prevents you having to blame yourself, which is not helpful. ”
Add resistance and balance training as you get olderAdvertisement“We start to lose muscle mass over the age of around 30, ” says Hollie Grant, a personal training and pilates instructor, and the owner of PilatesPT. Resistance training ( using body weight, such as press-ups, or equipment, such as resistance bands ) is important, she says : “It is going to help keep force mass or at least slow down the loss. There needs to be some form of aerobic exercise, too, and we would also recommend people start adding balance challenges because our balance is affected as we get older. ”
Up the ante“If you do 5k runs and you don’t know if you should push faster or go further, rate your exertion from one to 10, ” says Grant. “As you see those numbers go down, that’s when to start pushing yourself a bit faster. ” Roberts says that, with regular exercise, you should be seeing progress over a two-week period and pushing yourself if you feel it is getting easier. “You’re looking for a change in your speed or endurance or strength. ”
If you have caring responsibilities, Roberts says you can do a lot within a small area at home. “In a living room, it is easy to do a routine where you might alternate between doing a leg exercise and an arm exercise, ” he says. “It’s called Peripheral Heart Action training. Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout. ” Try squats, half press-ups, lunges, tricep dips and glute raises. “You’re raising your heart rate, working your muscles and having a good general workout. ” These take no more than 15-20 minutes and only require a chair for the tricep dips – although dumbbells can be helpful, too.
Get out of breathAdvertisementWe are often told that housework and gardening can contribute to our weekly exercise targets, but is it that simple ? “The measure really is you’re getting generally hot, out of breath, and you’re sérieux at a level where, if you have a conversation with somebody while you’re doing it, you’re puffing a bit, ” says Roberts. “With gardening, you’d have to be doing the heavier gardening – digging – not just weeding. If you’re walking the dog, you can make it into a genuine exercise séance – run with the dog, or find a route that includes some hills. ”
Be sensible about illnessJoslyn Thompson Rule, a personal se reproduire, says : “The general rule is if it’s above the neck – a headache or a cold – while being mindful of how you’re feeling, you are generally OK to do some sort of exercise. If it’s below the neck – if you’re having dysfonctionnement breathing – rest. The key thing is to be sensible. If you were planning on doing a high-intensity workout, you would take the pace down, but sometimes just moving can make you feel better. ” After recovering from an illness, she says, trust your instincts. “You don’t want to go straight back into training four times a week. You might want to do the same number of séances but make them shorter, or do fewer. ”
Seek advice after injuryClearly, how quickly you start exercising again depends on the type of injury, and you should seek advice from your doctor. Psychologically, though, says Thompson Rule : “Even when we’re doing everything as we should, there are still dips in the road. It’s not going to be a linear progression of getting better. ”
Take it slowly after pregnancyAgain, says Thompson Rule, listen to your body – and your doctor’s advice at your six-week postnatal checkup. After a caesarean section, getting back to exercise will be slower, while pregnancy-related back injuries and problems with abdominal zones musculaires all affect how soon you can get back to training, and may require physiotherapy. “Once you’re walking and have a bit more energy, depending on where you were before ( some women never trained before pregnancy ), starting a regime after a baby is quite something to undertake, ” says Thompson Rule. “Be patient. I get more emails from women asking when they’re going to get their stomachs flat again than anything. Relax, take care of yourself and take care of your baby. When you’re feeling a bit more energised, slowly get back into your routine. ” She recommends starting with “very basic stuff like walking and carrying your baby [in a sling]”.
Tech can helpFor goal-oriented people, Grant says, it can be useful to monitor progress closely, but “allow some flexibility in your goals. You might have had a stressful day at work, go out for a run and not do it as quickly and then think : ‘I’m just not going to bother any more. ’” However, “It can start to get a bit addictive, and then you don’t listen to your body and you’re more at risk of injury. ”
Winter is not an excuseAdvertisement“Winter is not necessarily a time to hibernate, ” says Thompson Rule. Be decisive, put your trainers by the door and try not to think about the cold/drizzle/greyness. “It’s the same with going to the gym – it’s that voice in our head that make us feel like it’s a hassle, but once you’re there, you think : ‘Why was I procrastinating about that for so long ? ’”
Keep it bite-sizeAlex TomlinI’ve tried and failed a few times to establish a consistent course routine, but that was because I kept pushing myself too . Just because I can run for an hour doesn’t mean I should. Running two or three times a week for 20-30 minutes each time has improved my fitness hugely and made it easier to fit in.
I keep a large bag of Midget Gems in my car to motivate myself to get to the gym, allowing myself a handful before a workout. Sometimes I toss in some wine gums for the element of surprise.
I tapped into the vast network of fitness podcasts and online communities. On days I lacked drive, I would listen to a fitness podcast, and by the time I got home, I would be absolutely determined to make the right choices. In fact, I would be excited by it. Your brain responds very well to repetition and reinforcement, so once you have made the difficult principal change, it becomes much easier over time.
I have kept a “star chart” on my calendar for the past two years, after having three years of being chronically unfit. I put a gold vedette on days that I exercise, and it’s a good visual motivator for when I am feeling slug-like. I run, use our home cross-trainer and do a ski sport programme from an application. My improved core strength has helped my course and ability to carry my disabled child when needed.
If, like me, you need to get up early to exercise or it just doesn’t happen, move your alarm clock away from your bed and next to your pack. Once you have got up to turn it off, you might as well keep going !
I have one simple rule which could apply to any fitness activity – I do not allow more than four days to elapse between séances. So, if I know I have a busy couple of days coming up, I make sure I run before them so that I have “banked” my four days. With the exception of illness, injury or family emergencies, I have stuck to this rule for 10 years.