November 20, 2025
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly publish, I share with you my most fascinating discoveries of the week, together with the newest information on the fronts of health, diet, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you may sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
Intimidated or Injured By Heavy Weights for Features? New Science Says You Ought to Concentrate on *This* As a substitute 💪
Assume you want to raise heavy for measurement or keep on with a “magic” rep vary for positive aspects?
Assume once more…
This evaluation compares the influence of low-, moderate-, and high-load resistance coaching to muscle fatigue on muscle progress, utilizing a community meta-analysis that features total and subgroup outcomes, with research estimates proven by danger of bias and summarized by pooled outcomes. See the research right here.
A brand new wave of research—together with a number of meta-analyses led by train science researcher and professor Dr. Brad Schoenfeld—reveals that muscle hypertrophy (the expansion and enhance in measurement of muscle cells) can happen throughout a large spectrum of hundreds and reps, from as few as 7 to as many as 35 per set, offered you prepare near muscular failure.
Whereas heavier hundreds constantly produce better maximal energy positive aspects, lighter hundreds carried out to failure stimulate comparable muscle progress, difficult the long-held “repetition continuum” principle that states particular rep ranges are required for particular outcomes.
Researchers discovered that when complete coaching quantity is matched, the physique adapts equally to quite a lot of rep schemes—which means you may obtain hypertrophy via each heavy and lightweight lifting types.
Apparently, untrained adults are inclined to acquire measurement quicker at any load, whereas educated lifters could profit most from rotating between low-, moderate-, and high-load classes to maximise adaptation and restoration.
And for these quick on time?
Superset coaching—performing workouts back-to-back with minimal relaxation—can ship equal positive aspects in muscle, endurance, and energy in comparison with conventional exercises, however in a fraction of the time. Supersets not solely enhance effectivity but in addition enhance metabolic stress, which might additional improve hypertrophy.
To sum it up, there’s no single “excellent” load or rep vary for muscle progress.
Whether or not you’re lifting heavy, going lighter for greater reps, or combining actions in supersets, depth and proximity to failure are what really drive progress. Practice good, keep constant, and your physique will reply throughout the complete spectrum of effort.
All in favour of studying extra about tips on how to construct muscle and energy? You possibly can take a look at these extra assets:
🎄 My 2025 Vacation Reward Information Is Right here! 25 *Handpicked* Wellness Presents for Stronger Our bodies, Sharper Minds & Pleasure All Yr Lengthy 🎁🎅
The vacations are a reminder of what actually issues—connection, which means, and the individuals you maintain shut.
And whereas most presents fade, those that improve and assist well being preserve giving, as a result of if you give one thing that nurtures well-being, you’re offering vitality, readability, and a greater technique to reside day after day.
After testing and finding out the best instruments for vitality and longevity, I’ve *handpicked* 25 presents for you.
You’ll discover all of them in my 2025 Vacation Reward Information—every one chosen that will help you and the individuals you’re keen on really feel your finest, this season and past.
Right here’s a sneak peek at a few of my favourite wellness presents…
Final Longevity Floor Remedy Sleep Mat & Pillowcase 🌿
You probably have dad and mom, grandparents, or family members who wrestle with power ache, irritation, or stressed sleep, this can be a present they’ll thanks for time and again. Backed by greater than 20 peer-reviewed research, Final Longevity’s Floor Remedy Sleep Mat and Pillowcase assist scale back ache and irritation, stability cortisol, and enhance circulation, metabolism, and total restoration—all whilst you sleep.
BON CHARGE Purple Gentle Face Masks 🔴
On the lookout for a wellness present that feels each luxurious and purposeful? BON CHARGE’s Purple Gentle Face Masks (you’ve probably seen me don this on social media with my spouse) helps improve pores and skin well being, increase collagen manufacturing, and promote rest—all via the ability of sunshine remedy. BON CHARGE additionally gives infrared sauna blankets, blue-light-blocking lamps, and different modern merchandise designed to assist longevity and pure magnificence.
Use Code BGL25 to Save 25% Off
Ra Optics Blue Gentle Safety Glasses 😎
Fixed publicity to synthetic gentle can disrupt hormones, drain vitality, and intervene with sleep. Ra Optics creates premium blue gentle safety eyewear that helps optimize your gentle surroundings across the clock, bettering focus, vitality, and restoration. Their Daylight lenses scale back display pressure and stability indoor gentle publicity, whereas the Sundown lenses assist your physique unwind naturally within the night. For daytime out of doors use, the BlueSync lenses filter dangerous gentle with out blocking the useful spectrum—making Ra Optics a considerate present for anybody who values efficiency, relaxation, and longevity.
Black Friday Early Entry (Nov 8–27)
Purchase 1 → 15% off · Purchase 2 → 20% off · Purchase 3 → 25% off · Purchase 4+ → 30% off
Purchase 2+ → Free Gentle Weight-reduction plan Course ($297 worth)
Black Friday–Cyber Monday (Nov 28–Dec 3)
Purchase 1 → 20% off · Purchase 2 → 25% off · Purchase 3 → 30% off · Purchase 4+ → 35% off
Purchase 2+ → Free Gentle Weight-reduction plan Course ($297 worth)
Vacation Sale (Dec 10–26)
Purchase 1 → 15% off · Purchase 2+ → 20% off
All U.S. orders → Free 2-Day Categorical Transport
Examine Out Their Unbelievable Vacation Offers Right here!
With 25 superb choices—and a few unique financial savings I’ve scored only for you—you’re set to be the star of Christmas. Moreover, you may also wish to take a look at:
- 💙 Troscriptions Precision-Formulated Troches (use code BEN25 to save lots of 25% off) — Doctor-formulated dissolvable tablets that improve focus, calm, and sleep with exact, fast-acting substances.
- 🍸 LVLUP Well being Liver Help Complicated (as much as 40% off sitewide) — Help detox and restoration so you may really feel refreshed after these festive nights.
- 🔥 Sunlighten mPulse Good Sauna (use code BEN25 to save lots of as much as $2,200 + FREE transport) — Expertise deep rest, improved circulation, and full-body renewal with purple and infrared gentle remedy.
From unique financial savings on longevity-boosting skincare and restorative purple gentle units to outstanding reductions on superior restoration instruments and precision-formulated nootropics, you’ll discover all the most effective stocking stuffers and life-optimizing options to reside boundless in my 2025 Reward Information.
So this yr, skip the predictable presents and shock somebody with a present that helps them really feel superb all yr lengthy. You possibly can click on the hyperlink beneath to begin purchasing for the most effective in fashionable wellness!
My LIFE Community Group Is Hiring a Advertising Coordinator! 🚀
Do you thrive in a fast-paced surroundings the place innovation, precision, and goal come collectively? Are you enthusiastic about well being, efficiency, and bringing daring concepts to life via group or advertising and marketing excellence?
You’re in luck: the LIFE Enterprises Group (which incorporates Ben Greenfield Life, LIFE Community, TRIUMPH Teaching, and LIFE Market) is hiring!
The Advertising Coordinator would be the strategic and operational hub for advertising and marketing throughout LIFE manufacturers. This position blends artistic imaginative and prescient with data-driven execution—creating advertising and marketing plans, coordinating campaigns, and driving measurable progress in viewers engagement, conversions, and model attain.
This position requires a self-starter who’s organized, proactive, and enthusiastic about well being and efficiency optimization. If that sounds such as you, we’d love to listen to from you and discover how one can assist form the way forward for the LIFE ecosystem.
You possibly can apply for the place right here!
Most Protein Bars Are Junk Meals in Disguise… So I Created *This* Scrumptious Repair ⚡🧠🍫
I’ve been engaged on one thing behind the scenes that’s about to alter the best way you gas your physique and mind, and completely remodel the protein and vitality bar business.
As you most likely already know, most protein bars (and vitality bars usually) are stuffed with junk—they spike your blood sugar, wreck your intestine, depart you hungry an hour later, they usually style like cardboard.
Certain, you get protein, however plenty of crap together with it, and probably not a lot urge for food satiation or noticeable cognitive upticks in any respect. 👎
So, primarily based on what I do know in regards to the intriguing science of fueling with ketones, I made a decision to construct one thing completely completely different…
👉 Meet Boundless Bar—the world’s FIRST ketone-powered protein bar.
In contrast to sugar, which burns quick and results in vitality crashes, Boundless Bar is constructed round goBHB®, the gold customary in exogenous ketones, serving to you:
- Gas your exercises with ketone-backed vitality that sustains bodily and psychological efficiency for hours on finish.
- Keep sharp at work with enhanced psychological readability, reminiscence recall, and focus.
- Help restoration and restore with collagen for muscle mass, joints, pores and skin, and connective tissue.
- Curb cravings with satisfying protein and ketone-driven urge for food management.
- Optimize your getting older with substances that promote mobile resilience and whole-body vitality.
Each Boundless Bar contains:
🍖 18g of hydrolyzed collagen protein to assist muscle restoration, joint well being, hair, and pores and skin.
🔥 260–270 energy (relying on the flavour) with wholesome fat from cashew butter and cocoa butter to maintain you fueled.
⚡ goBHB® ketones for fast, steady vitality with out stimulants, sugar crashes, or jitters.
🚫 Zero seed oils, gluten, dairy, or soy for guilt-free, gut-friendly diet.
🍯 Honey and monk fruit for a naturally balanced, indulgent taste.
And overlook the chalky style of typical protein bars or the nasty aftertaste of most ketone merchandise—with Boundless, you may select from two scrumptious flavors (extra to come back, together with Blueberry Pie and Chocolate Chip!):
- 🍯 Cinnamon Roll Bar (simply 270 cal): Blends actual cinnamon spice with creamy cashew butter and a contact of honey and monk fruit, delivering the style of a cinnamon roll with the gas of a efficiency product.
- 🍰 Vanilla Cheesecake Bar (simply 260 cal): Combines easy vanilla with a wealthy, creamy texture, providing you with the indulgence of cheesecake in your pocket—with out the sugar crash.
Each flavors make it simple to remain on monitor whereas having fun with each chew, offering you with clear gas and a wiser, all-day ally to p
ower your mind, physique, and future.
Usually, to attain ketosis, it’s important to suck down a bitter drink, quick for days, or have interaction in strict carb restriction. However now you may fairly actually eat your means into ketosis with a scrumptious low-calorie, high-protein bar that satisfies your urge for food and powers your day for hours on finish.
Are you able to experience the ability of ketones and step right into a Boundless you?
You possibly can click on right here to buy your Boundless Bars and save 10% off your subscription.
These JUST went reside and can disappear quick like hotcakes, so get yours quickly!
*Right here’s* The best way to Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching
I get it—navigating your well being and health in at present’s world can really feel like chasing a transferring goal. One week, it’s about your macros, the subsequent, it’s wearables and peptide stacks.
When was the final time you had an precise crew serving to you kind via the noise, guiding you step-by-step primarily based in your distinctive biomarkers, objectives, and life-style?
With TRIUMPH Teaching, you acquire entry to elite-level assist with out the guesswork.
We’ve got completely different teaching plans to satisfy you wherever you might be. Work 1-on-1 with one in all my knowledgeable coaches, or as a part of a bunch. No matter you select, you’ll be rooted in real-time changes and outcomes. In case your objectives contain optimizing VO2 max, chasing longevity, or simply attempting to construct muscle and mobility proper out of your lounge, we’ve received you lined.
Need to discover your TRIUMPH teaching choices?
Fill out our teaching type, and one in all our knowledgeable coaches will attain out to debate how that will help you obtain extraordinary health and peak efficiency.
This Week in Well being & Efficiency: What the Newest Analysis Says
🧘♀️ Higher Sleep, No Drugs Required: Should you’re combating insomnia, the newest analysis reveals the best non-drug options are cognitive behavioral remedy (CBT) and acupuncture—each of which might enhance sleep high quality naturally and long-term (research right here).
💊 Antioxidants & Growing older Muscle mass: For years, specialists warned that high-dose antioxidants (like nutritional vitamins C and E) may blunt train advantages. However new findings counsel the other could also be true for older adults. These over 60 may truly want extra antioxidant assist to reinforce restoration and efficiency (learn extra right here).
🏃 The Energy of “Train Snacks”: Quick, frequent exercises as transient as 20 seconds can considerably enhance cardiovascular health and blood lipids, in response to a meta-analysis of 14 research. These micro classes add up quick—assume a number of quick bursts all through your day (research right here).
🧬 AKG & Mind Well being: New analysis reveals alpha-ketoglutarate (AKG) could suppress key pathways linked to Alzheimer’s illness in mice, suggesting promise for mind longevity. You possibly can already discover AKG dietary supplements from corporations like Rejuvant or on Amazon (research right here).
Key Takeaway: From smarter sleep and stronger exercises to cognitive safety and anti-aging assist, these research present that small, science-backed tweaks can yield main long-term advantages.
🔗 Need to dive deeper? Click on the hyperlinks above to discover the analysis, and click on right here to comply with me on X for all the newest well being and efficiency information sizzling off the press! 🚀
Product Of The Week
::: Get a Free Pattern Pack of the Electrolyte Drink That Truly Works 💧:::
Wholesome hydration isn’t nearly how a lot water you drink—it’s about balancing water and electrolytes.
Whenever you sweat, you don’t simply lose water; you additionally lose sodium, potassium, and magnesium. Should you solely change the water, you dilute your electrolytes, which might depart you with complications, fatigue, cramps, and even mind fog.
That’s why you may wish to think about attempting LMNT.
Formulated by former analysis biochemist Robb Wolf and Ketogains founder Luis Villaseñor, LMNT comprises science-backed ranges of sodium, potassium, and magnesium, all with no single gram of sugar, no synthetic colours, and nil junk substances.
It’s designed that will help you hydrate deeply, carry out higher, and get better quicker, whether or not you’re coaching laborious, fasting, or dwelling in a sizzling surroundings. And it truly tastes unimaginable.
You’ll discover fan favorites like Citrus Salt and Raspberry Salt, or you may spice issues up with Mango Chili. And for an surprising hack, combine Chocolate Salt into your morning espresso for a mocha-style electrolyte increase.
Hydration finished proper doesn’t simply quench thirst; it upgrades efficiency, focus, and vitality on the mobile stage.
You will get your free LMNT Pattern Pack that includes their hottest flavors with any buy right here.
Podcasts I Recorded This Week:
The Newest Content material I Was Featured On This Week:
My Article Feed:
My full article feed and all archives of my articles are right here.
Upcoming Occasions:
Keep tuned for future updates—and you may at all times sustain with my LIVE appearances by testing bengreenfieldlife.com/calendar!
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Cheers,
Ben
