December 12, 2024
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly submit, I share with you my most attention-grabbing 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 study, giveaways, reductions, and extra!
New Discoveries
How Essential Are Hormones for Gaining Muscle? What I Realized From the Current Paper, “Hormones, Hypertrophy, and Hype”💥🏋️
In terms of constructing muscle, there’s numerous hype round hormones, particularly testosterone and progress hormone. However does chasing these hormonal spikes actually result in features, or are we simply getting distracted by the noise? A current paper sheds gentle on what actually drives hypertrophy—and spoiler alert—it’s not what you would possibly suppose.
Right here’s the no-nonsense breakdown:
💪 Hormonal spikes? Overrated.
In the event you’ve been banking on these post-workout surges in testosterone or progress hormone (GH) to construct muscle, it’s time to rethink. Analysis exhibits these transient hormonal modifications don’t considerably drive hypertrophy. The true magic occurs domestically in your muscular tissues—mechanical rigidity and protein synthesis are the true MVPs. Translation? Give attention to the engine (your coaching), not the spark (hormonal fluctuations).
💥 Progressive overload reigns supreme.
Overlook gimmicky workout routines or fads. The time-tested technique for constructing power and measurement is progressive overload, which means steadily rising depth and quantity over time. Mix that with enough restoration, and also you’ve received the system for long-term features. Persist with the basics and depart the circus acts (like doing rotations whereas standing on a stability ball) for Instagram.
💡 Testosterone variations? Not a giant deal.
Women and men construct muscle at comparable charges when coaching successfully. Sure, males have extra testosterone, however girls’s estrogen gives a singular edge: higher restoration and diminished muscle breakdown. Girls, the takeaway? Positive aspects are for everybody, and the taking part in subject is extra degree than you would possibly suppose.
🩸 Menstrual cycles ≠ obstacles.
Fluctuating hormones in the course of the menstrual cycle don’t block muscle progress. Fatigue and different signs would possibly have an effect on consistency, however there’s no have to align your coaching to particular phases until it actually helps you. Present up, adapt when wanted, and maintain pushing ahead; progress doesn’t care what part you’re in.
🚫 Cease chasing hormonal myths.
Science debunks the parable that short-term hormone spikes drive vital muscle progress. The important thing to actual, lasting outcomes? Sustainable coaching methods that prioritize progressive overload, restoration, and consistency. Simplicity trumps complexity each time.
🧠 Hold it easy.
Muscle constructing isn’t about overcomplicated packages or chasing the newest developments. Give attention to constant effort, restoration, and getting a little bit stronger over time. Prepare with function, adapt to what your physique wants, and watch the outcomes roll in. No fluff, simply features.
🕒 Train at no matter time helps you keep constant.
On a associated observe, a new research got down to reply the age-old query: “Is there a greatest time of day to train for weight reduction and well being enhancements?” The reply? Everytime you’re most certainly to really do it.
On this trial, individuals exercised both within the morning (6-9 AM) or night (4-7 PM) for 12 weeks. Each teams misplaced weight, improved their cardiovascular health (VO₂ peak), and considerably diminished their calorie consumption. Importantly, there have been no main variations between morning and night exercisers when it comes to outcomes—which means that consistency wins. Whether or not you are an early fowl or an evening owl, the very best time to coach is the time that works to your way of life and retains you shifting repeatedly.
The Backside Line: Carry heavy. Get heavier as you go. Get better properly. Repeat persistently. The basics win each time. 🚀
Excited about studying extra about methods to maximize your coaching to construct muscle and lower fats? Try these assets:
Opposite to In style Opinion, Analysis Exhibits You Aren’t Extra Prone to “Cheat Eat” When You Train🧠🚫🍔
You have heard it a thousand instances: “I labored out, so I deserve this pizza,” or “Train simply makes me hungrier.” However what if I advised you that science has definitively confirmed the precise reverse?
Train is not nearly burning energy—it is also a neurological reset button to your dietary choices. In keeping with researchers at Western College, once you work out, you assist to essentially rewire your mind’s relationship with meals. And we’re not simply speaking about willpower; we’re speaking about profound, measurable neurological modifications in mind exercise.
Simply 20 minutes of reasonable exercise (like a brisk stroll or quick lifting session) can result in modifications in your prefrontal cortex, the mind’s govt management heart, that assist:
- Suppress junk meals cravings
- Improve cognitive management over dietary selections
- Cut back stress hormones that set off emotional consuming
- Naturally information you towards nutrient-dense meals
A brand new research from Michigan State College tracked 2,680 younger adults by an intensive 15-week train program. The outcomes? Individuals spontaneously shifted away from snacking and high-fat Western diets, gravitating as a substitute towards fruits, greens, and low-fat alternate options.
However this is the place it will get actually fascinating: This variation in consuming patterns wasn’t about acutely aware restraint. Their our bodies had been actually REWIRING themselves to crave more healthy choices because of results together with boosted mind plasticity, diminished cortisol (the stress hormone that triggers sugar cravings), elevated exercise in mind areas answerable for self-control, and by making a pure biochemical surroundings that prefers diet over empty energy
The underside line: your exercise is not getting ready you for a dietary cheat day. It is prompting your mind to make smarter, extra intuitive diet selections. Cease viewing train as a punishment or a calorie-burning transaction, and begin seeing it as your strongest neurological improve software.
In the event you’re struggling to maintain cravings in examine whilst you ramp up your coaching, this is a number of useful assets to information you towards making more healthy weight-reduction plan selections extra simply:
My 2024 Reward Information Is Right here! Obtain Unique Reductions on My Favourite *Should-Have* Wellness Items 🎄🎁🎅
The vacations are all about exhibiting how a lot you care—and what higher manner to do that than by giving the reward of vitality, longevity, and optimized dwelling?
However let’s be actual: discovering protected, vetted, and efficient well being and wellness items to your family members can really feel overwhelming. With countless on-line choices, how do you even begin sorting by what’s legit and what’s simply noise?
After a long time of finding out the newest developments in trendy science—testing and experimenting with the whole lot from cutting-edge wellness tech to transformative dietary supplements—I’ve handpicked my prime 27 items, which now you can discover in my 2024 Vacation Reward Information! 🎄
Right here’s a sneak peek at a few of my favourite wellness items:
- BON CHARGE Blue-Free Lighting & EMF Safety 🌙: This answer is ideal for anybody trying to cut back publicity to synthetic blue gentle and dangerous EMFs, particularly in the course of the darker winter months. It’s one in all my go-to secrets and techniques for unwinding at evening, and it’s a considerate improve to your family members’ wellness routines.
- SiPhox Well being’s At-Dwelling Blood Assessments 🩸: Get a deeper look into well being with out stepping right into a clinic. SiPhox covers 50 important biomarkers, from coronary heart well being to metabolism, and syncs seamlessly with wearables. That is an unbelievable reward for anybody keen about their wellness journey!
- BIOptimizers Magnesium Breakthrough 💪: Over 80% of individuals don’t get sufficient magnesium, impacting sleep, stress, and muscle operate. This all-in-one magnesium complement contains 7 forms of magnesium for final absorption—a considerate, highly effective reward for family members trying to really feel their greatest.
- Kineon MOVE+ Professional Purple Mild Remedy 🌞: This moveable LED and laser remedy system is right for dashing up muscle restoration, easing joint ache, and boosting circulation. It’s nice for athletes and lively relations who need next-level aid and efficiency help.
- Pique Tea’s Solar Goddess Matcha 🍵: Reward the final word matcha expertise! Pique’s ceremonial-grade matcha is toxin-screened and pairs fantastically with their holiday-exclusive Pearl Magnificence Creamer for a radiant pores and skin enhance.
From unique financial savings on longevity-boosting skincare and at-home bloodwork exams to exceptional reductions on superior restoration instruments and top-of-the-line oral peptides, you will get to find 27 of the very best stocking stuffers and life-optimizing options crafted for anybody trying to stay higher, longer, and stronger.
So this yr, skip the socks and scarves and provides the reward of transformation with Ben Greenfield’s 2024 Vacation Reward Information! 🎁 🎅
Drumroll Please… 🥁 You Can Now PRE-ORDER Your Totally Up to date Copy of Boundless to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
During the last yr, I have been working tirelessly on one thing that I’m thrilled to lastly share: the brand-new, up to date model of my best-seller, Boundless.
Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming an entire professional in what makes your mind tick, your physique work, your spirit completely happy, and your life fulfilled.
You may flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, stability hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, rather more!
A number of of the important thing matters that the newest model of Boundless explores are:
- Methods to optimize mitochondrial density and biogenesis for peak vitality and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart fee variability utilizing gentle, sound, and electrical interventions.
- Up to date strategies for restoring circadian stability, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the consequences of electromagnetic frequencies on the mind and physique, with tips about modifying units for higher shielding.
- The most recent 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 current longevity science, together with age-reversal insights.
- Contemporary routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
In the event you’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Full of insights on the whole lot from breathwork to chilly remedy and the newest anti-aging strategies, Boundless will allow you to construct a balanced, sustainable strategy to lifelong well being. I can’t wait so that you can expertise the whole lot this information has to supply!
In the event you’re able to uncover a treasure trove of the newest science-backed methods for enhancing each facet of your thoughts, physique, and spirit, you may click on this hyperlink to pre-order your new up to date copy of Boundless.
Unlock Customized, Information-Pushed Insights and Well being Teaching Tailor-made to YOUR Distinctive Biology 📊
Struggling to make sense of your well being and wellness journey?
You’re not alone. The frustration of feeling fatigued, battling mind fog, or hitting a wall along with your health objectives—regardless of all the stylish diets, dietary supplements, and train packages on the market—can depart you feeling misplaced and overwhelmed.
The foundation drawback is commonly that almost all one-size-fits-all wellness methods fail to handle your distinctive biology.
Enter LIFEprints, a complete well being optimization system with two tailor-made choices to fulfill your distinctive wellness wants.
LIFEprints Uncover gives a foundational strategy, that includes HTMA (hair tissue mineral evaluation) testing, which analyzes the mineral content material of your hair to offer a 3–4 month snapshot of your mineral and metabolic standing. With a personalised report, you’ll obtain a customized well being blueprint with focused supplementation solutions, together with a one-on-one teaching name to information you thru these insights. You’ll additionally acquire entry to a vibrant neighborhood of wellness fans for added help and inspiration.
For a extra immersive expertise, LIFEprints Remodel contains all the advantages of Uncover, plus further assets that will help you put your insights into motion. It begins with a custom-made pathway, constructed by an in-depth questionnaire, that shapes your wellness plan. This features a nourishing, goal-specific meal plan, professional steering to combine new habits easily, and a 12-week dynamic motion program. To maintain you motivated, Remodel gives common accountability reminders and month-to-month teaching calls with world-class consultants. With Remodel, you’ll flip your information into sustainable way of life modifications by receiving personalised insights and actionable steps to handle points like fatigue, stress, sleep issues, and weight administration, serving to you optimize vitality, focus, and total wellness for long-term well being.
Able to lastly see outcomes that make a distinction in how you’re feeling and carry out?
You may be a part of the waitlist for LIFEprints right here and uncover how actually custom-made well being steering can rework your life.
Podcasts I Recorded This Week:
I’ve some HUGE information to share with you…
The Ben Greenfield Life podcast is getting a recent, new improve—it is time to say howdy to Boundless Life! 🎉
Why the change? It’s easy. The journey of optimizing your thoughts, physique, and spirit has advanced, and so has this podcast. You’re nonetheless getting the identical cutting-edge, no-BS, fringe well being content material you’ve come to know and love—however now with a reputation that absolutely captures what you and I are all about: breaking obstacles and dwelling with out limits.
Boundless Life is greater than only a title. It displays my mission that will help you unlock unstoppable vitality, conquer ache, sleep like a champ, and construct the sort of confidence that makes you’re feeling unstoppable. I am speaking about dwelling longer, performing higher, and thriving each single day.
This rebrand advantages you by delivering a fair sharper deal with instruments, techniques, and methods that will help you stay a life free from constraints. My purpose? To empower you to change into actually “boundless.” Buckle up—it’s going to be one heck of a experience!
You may pay attention and subscribe on Apple Podcasts or Spotify.
This episode was dropped at you by Joovv (code BEN), ZBiotics Pre-Alcohol Probiotic (code BEN15), Beekeeper’s Naturals (code BEN), and C60 Energy (code GREENFIELD15).
This episode was dropped at you by Ben Greenfield’s Vacation Reward Information, Younger Goose (code BEN10), BIOptimizers Magnesium Breakthrough (code BEN10), Manukora (code BEN), and Kineon.
The Newest Content material I Was Featured On This Week:
Tetragrammaton With Rick Rubin: Ben Greenfield
Ben Greenfield’s VIP Textual content Membership: To obtain unique texts from Ben Greenfield, textual content the phrase “FITNESS” to 411247 (throughout the U.S. solely).
My Article Feed:
My full article feed and all archives of my articles are right here.
Product Of The Week
::: Save As much as 40% On My Household’s Favourite Nonstick, Non-Poisonous Pans :::
A startling research by the Ecology Heart revealed that 79% of nonstick pans and 20% of baking pans are coated with PTFE (Teflon), a sort of PFA that may be dangerous to human and animal well being.
Publicity to those “eternally chemical substances” might trigger critical points like hormone disruption, immune system impairment, elevated most cancers danger, and developmental delays in kids.
Whereas European rules are advancing, these poisonous chemical substances stay prevalent in US cookware. Even health-conscious people would possibly unknowingly compromise their wellness by the cookware they use, making it essential to decide on protected, non-toxic alternate options.
Our Place gives an answer with their PFAS-free cookware, significantly the Titanium At all times Pan Professional. Engineered with NoCo™ know-how, this pan is nearly indestructible, handles excessive warmth, and offers a coating-free, non-toxic nonstick expertise.
With their Black Friday sale providing as much as 40% off, it is a really perfect time to improve your kitchen’s well being and efficiency.
Strive Our Place’s lovely, high-quality, sturdy cookware that’s made *with out* PFAS now and save 40% for a restricted time.
Upcoming Occasions:
A4M Longevity Fest in Las Vegas — December 13 to fifteen
Catch Ben on the A4M Longevity Fest in Las Vegas from December 13 to fifteen. He shall be visiting the C60, Calroy, CODE Well being, and the Pendulum cubicles for a meet-and-greet and Q&A.
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s prime wellness convention, is making its U.S. debut in Austin, Texas—and I shall be there! Be part of me for a robust discuss and Q&A, plus expertise insights from 35 world-class audio system protecting the whole lot from diet and health to longevity and psychological well being. Discover over 100 exhibitors, take a look at the newest biohacking tech totally free, and join with 2,000 like-minded attendees. Seize your tickets right here.
Sustain on Ben’s LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clear Protein
Bored with protein powders that style like chalk and depart you unhappy? Say howdy to Kion Clear Protein—the smoothest, creamiest mix of grass-fed, soy-free, gluten-free, non-GMO protein you’ve got ever skilled.
This premium whey protein isolate powder, crafted with natural pure flavors, delivers a wealthy, velvety texture that is good for mixing into scrumptious protein smoothies. Whether or not you are in search of muscle progress, post-workout restoration, metabolic help, restorative sleep, immune operate, or enhanced cognitive well being, Kion Clear Protein has you coated.
Select from decadent chocolate or traditional vanilla flavors, or maintain it pure with unflavored. With a hefty 20 grams of protein per serving, you will really feel glad, energized, and able to conquer your day or exercise.
You deserve a protein powder that is clear, simply absorbed, and downright scrumptious, and Kion Clear Protein delivers precisely that.
This Week’s Most In style Instagram Publish:
This Week’s Most In style Tweet:
This Week’s Most In style Fb Publish:
