Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly put up, I share with you my most fascinating discoveries of the week, together with the most recent information on the fronts of health, vitamin, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you’ll be able to sustain with alternatives to study, giveaways, reductions, and extra!
New Discoveries
Fasting, Calorie Chopping, or Surplus—What Science Says In regards to the “Candy Spot” for Fats Loss & Muscle Acquire 🍽️⏰
Intermittent fasting, time-restricted consuming, calorie chopping, and volumetrics—you’ve got in all probability seen the weight loss program wars rage on, however what does the precise analysis say about how these patterns have an effect on your physique composition?
Two new research make clear these methods—and the outcomes would possibly shock you…
In a 12-week randomized trial, researchers in contrast two diets: time-restricted consuming (TRE, also called intermittent fasting), the place meals are consumed inside an 8-hour window, and a volumetric weight loss program, which emphasizes filling, low-calorie meals akin to greens, soups, and different high-water-content meals.
Each teams misplaced fats, trimmed their waistlines, and preserved lean muscle mass. There was no distinction in outcomes, displaying time-restricted consuming isn’t a magical fat-burning hack; it simply reduces calorie consumption by shortening the consuming window and making it tougher to overeat.
On the flip facet, in case your purpose is to construct muscle whereas dropping fats, one other research means that this type of physique recomposition will be efficiently achieved.
Researchers discovered that the candy spot for most individuals lies in a ten–20% calorie surplus, simply sufficient to gas hypertrophy and restoration, however not a lot that you just add undesirable physique fats.
Paired with correct resistance coaching, this delicate surplus helps measurable muscle development whereas nonetheless permitting fats loss in some instances.
Primarily based on the findings above, listed here are a number of sensible key takeaways…
🥗 If fats loss is your purpose:
Decide the consuming sample that helps you stick with a modest calorie deficit constantly (a discount of about 300–500 energy per day for most individuals), whether or not that’s TRE, volumetrics, or one other technique.
Volumetrics works nicely for those who like consuming giant, filling meals, whereas TRE works nicely for those who desire fewer consuming home windows and don’t thoughts skipping breakfast.
💪 If muscle achieve is your precedence:
Keep away from the old-school “soiled bulk,” wherein the main target is principally on consuming as many energy as potential.
A small, managed surplus of about 10–20% over your upkeep quantity of energy (or about an additional 200–400 energy per day) paired with lifting will get the job finished with out the fluff.
Above all, sustainability beats excessive hacks. For physique composition modifications, purpose for a gentle 300–500 calorie deficit per day for fats loss, or a 200–400 calorie surplus for muscle achieve.
Your physique doesn’t want extremes to see outcomes; it thrives on consistency, nutrient high quality, power steadiness, and correct restoration.
Concerned with studying extra about find out how to slim down, bulk up, or grasp fasting? You possibly can take a look at these sources:
Be part of Me Dwell in London This September on the Ultimate Biohacking Occasion of the Yr! 🧬🇬🇧
I’m pumped to announce that I’ll be talking on the Well being Optimisation Summit in London this September 13–14—one of the vital cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “convention”—it’s the premier international gathering for individuals who need to take management of their biology, improve their efficiency, and future-proof their well being.
Full of hands-on instruments you’ll be able to strive for your self, cutting-edge insights from main voices in well being and wellness, and the most recent breakthroughs in science and know-how, the Well being Optimisation Summit lets you discover the optimization of each pillar of human efficiency—from health and vitamin to biohacking, medical innovation, psychological resilience, restoration, and past.
Whether or not you’re trying to improve your mind, physique, or biology, you’ll get entry to 35+ world-class audio system (together with yours really), hands-on workshops, and a curated expo of the most recent wellness tech and biohacking instruments.
I’ll be sharing a few of my strongest protocols for gaining boundless power, boosting resilience, and optimizing efficiency, together with the *precise* programs I take advantage of to really feel and performance at my peak.
For those who’ve ever needed to attach along with your favourite wellness leaders in particular person and go deep on every little thing from mitochondrial operate to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
*Right here’s* The best way to Obtain Teaching, Exercises & Biohacking Assist—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 type by way of the noise, guiding you step-by-step based mostly in your distinctive biomarkers, targets, and way of life?
With TRIUMPH Teaching, you achieve entry to elite-level help with out the guesswork.
We now have completely different teaching plans to fulfill you wherever you’re. Work 1-on-1 with considered one of my knowledgeable coaches, or as a part of a gaggle. No matter you select, you’ll be rooted in real-time changes and outcomes. In case your targets contain optimizing VO2 max, chasing longevity, or simply making an attempt to construct muscle and mobility proper out of your front room, we’ve bought you coated.
Need to discover your TRIUMPH teaching choices?
Fill out our teaching type, and considered one of 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 🚀
🥦 Texture Issues for Urge for food Management: A randomized crossover research reveals that harder-textured, lower-energy-density meals can considerably cut back calorie consumption throughout a meal in comparison with softer, higher-energy meals. That is one thing to bear in mind, whether or not you’re leaning out or bulking (learn extra right here).
🧪 Lithium & Alzheimer’s: Lithium continues to emerge as one of the vital highly effective compounds for Alzheimer’s prevention and remedy. A landmark paper highlights its potential mechanisms, and I just lately unpacked its off-label makes use of with Dr. Sandra Kauffman on my podcast right here (after which I began taking 75 mg of lithium per day) (research right here).
🔥 Warmth Remedy & Efficiency: A brand new trial means that warmth publicity after train doesn’t enhance efficiency, however right here’s the catch: contributors weren’t examined in sizzling situations. This runs opposite to prior research displaying sauna and warmth adaptation can improve purple blood cell manufacturing and endurance (see the research).
📌 Key Takeaway: Meals texture can affect urge for food greater than you understand, lithium is shaping up as a serious participant in neuroprotection, and in terms of warmth remedy, context (and situations) matter.
🔗 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 most recent well being and efficiency information sizzling off the press! 🚀
Product Of The Week
::: Save As much as 30% on the Smarter NAD⁺ Stack for Power and Longevity :::
For years, NAD⁺ help has been considered one of my go-to methods for clear power, sharper cognition, and more healthy growing older. 
I’ve used nicotinamide mononucleotide (NMN), nicotinamide riboside (NR), and even nicotinamide adenine dinucleotide (NAD⁺) IVs. All of them work, however right here’s the kicker: two enzymes can quietly stand in the way in which of you experiencing the total outcomes…
Nicotinamide N-methyltransferase (NNMT) is the molecular handbrake that drains methylation sources and slows NAD⁺ salvage—the recycling pathway that converts precursors like nicotinamide again into NAD⁺.
Cluster of Differentiation 38 (CD38), the NAD⁺ “client,” ramps up with age and breaks NAD down quicker than you’ll be able to replenish it.
So as an alternative of solely topping up the tank with extra NAD precursors, I prefer to pair them with molecules that shield recycling and sluggish the loss.
The smarter stack appears like this:
- 5-Amino-1MQ + JBSNF-000088 — NNMT inhibitors that cut back wasted nicotinamide methylation, spare SAMe (key for wholesome methylation and homocysteine steadiness), and help NAD⁺ salvage.
- Apigenin, quercetin, fisetin, pterostilbene — Plant compounds proven in research to inhibit CD38, enhance SIRT1 exercise, and enhance mobile NAD⁺ whereas stacking antioxidant and anti inflammatory advantages.
- Epitalon — Value an honorable point out for its potential position in telomere lengthening and circadian steadiness.
Most NAD⁺ formulation simply dump uncooked supplies into the system, however LVLUP Longevity goes additional.
It combines confirmed NAD⁺ precursors with focused NNMT and CD38 modulators, plus methylation help, eradicating bottlenecks so that you recycle higher, burn cleaner, and age slower.
This stack isn’t nearly dwelling longer however about turning again the clock in your day by day power, mitochondrial efficiency, and resilience so you’re feeling sharper, clearer, and stronger.
🥁 The Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
Over the past yr, I have been working tirelessly on one thing that I am thrilled to lastly share: the brand-new, up to date model of my best-seller, Boundless, which is lastly obtainable!
Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming a whole knowledgeable in what makes your mind tick, your physique work, your spirit comfortable, and your life fulfilled.
You possibly can flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, steadiness hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, way more!
A number of of the important thing matters that the most recent model of Boundless explores are:
- Methods to optimize mitochondrial density and biogenesis for peak power and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart price variability utilizing gentle, sound, and electrical interventions.
- Up to date strategies for restoring circadian steadiness, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the results of electromagnetic frequencies on the mind and physique, with tips about modifying gadgets for higher shielding.
- The newest on addressing power infections, detoxifying from mildew, and enhancing intestine operate with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols based mostly on latest longevity science, together with age-reversal insights.
- Recent routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out gymnasium reliance.
For those who’re able to transcend the short fixes and reclaim management over your vitality, that is your likelihood. Full of insights on every little thing from breathwork to chilly remedy and the most recent anti-aging strategies, Boundless will allow you to construct a balanced, sustainable strategy to lifelong well being. I can not wait so that you can expertise every little thing this information has to supply!
For those who’re prepared to find a treasure trove of the most recent science-backed methods for enhancing each facet of your thoughts, physique, and spirit, click on right here to seize your copy of the newly launched Boundless.
Podcasts I Recorded This Week:
CAROL Bike (code BEN), Gameday Males’s Well being, Simply Thrive (code BEN), Calroy, and Ketone-IQ.
