Is Isometric Training “Worth It,” New Research on *10 Minutes* of Exercise Per Day, NATURAL Alternatives to Metformin & More, Solosode & Q&As — 498
Boundless Life
Ben Greenfield
4.6 • 5.3K Ratings
🗓️ 14 March 2026
⏱️ 47 minutes
🧾️ Download transcript
Summary
Full Show Notes: bengreenfieldlife.com/498
In this solosode I kick off by talking about whether isometric training is worth your time, covering both my own fitness habits and the newest research, particularly for runners and joint health. I also unpack a buzzworthy study on how just 10 minutes of vigorous exercise daily can be a powerful longevity booster compared to longer, lighter workouts.
I share why I no longer personally use metformin, and instead, offer my favorite natural alternatives for better blood sugar control—like berberine, fiber, cinnamon, and simple routines like salads and walks. Plus, I get into brain health, explaining the roles of ketones, methylene blue, and near-infrared light for cognitive performance and protecting against issues like Alzheimer’s. At the end, I answer listener questions on optimizing DHT levels, natural insulin-sensitizers, and keeping your hair healthy even if you’re on testosterone. If you’re interested in practical strategies and learning what’s currently working in my own routine, you’ll enjoy this episode.
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Transcript
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| 0:00.0 | My name is Ben Greenfield, and on this episode of the Boundless Life podcast, is isometric |
| 0:07.0 | training worth it? |
| 0:08.5 | New research on 10 minutes of exercise per day, natural alternatives to metformin, and more. |
| 0:16.0 | Welcome to the Boundless Life, with me, your host, Ben Greenfield. |
| 0:20.0 | I'm a personal trainer, exercise physiologists, and nutritionists, |
| 0:23.9 | and I'm passionate about helping you discover unparalleled levels of health, |
| 0:28.4 | fitness, longevity, and beyond. |
| 0:35.5 | If you follow me on Instagram, you may have noticed. |
| 0:38.5 | I recently published a very cutesy cute story about my little neighbor boy discovering the stash of Haya in my fridge. |
| 0:51.5 | Now, Haya is a kid's multi-itamin company, but they go way beyond just a |
| 0:59.0 | multivitamin. They have Haya Kids' daily greens and superfoods. That's the one that was in |
| 1:04.3 | that Instagram story. It's basically chocolate milk stuffed with veggies. It's a greens powder |
| 1:09.0 | that's packed with 55 plus whole food sourced |
| 1:12.3 | ingredients. You just mix one scoop with milk or any milk alternative and watch your kids |
| 1:17.9 | actually enjoy something that's secretly fueling their growing bodies without a lot of the |
| 1:23.3 | crap you find in typical kids, multis, or other products. |
| 1:27.9 | The Haya Kids Daily Greens plus Superfoods is the way to go because it's clean. |
| 1:34.0 | Non-GMO, vegan, dairy, free, allergy-free, gelatin-free, nut-free. |
| 1:37.5 | They've thought of everything free, including a discount for you that is not free, but that's still pretty good. |
| 1:45.6 | Go to hiahealth.com slash Ben and get 50% off your first order, including their best-selling children's vitamin. |
| 1:54.9 | Hayahealth.com. That's H-I-A-H-E-A-H-E-A-H-E-A-L-T-H-H-T-H-C-com slash Ben and get your kids the full-body nourishment they need to grow |
| 2:04.9 | into healthy adults. |
... |
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