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 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 be taught, giveaways, reductions, and extra!
New Discoveries
Need to Run Stronger and Acquire Power + Endurance? Cease Transferring (Briefly) & Attempt Holding Nonetheless 🏃♂️💪
It is common for endurance athletes to spend numerous hours chasing marginal beneficial properties via mileage, intervals, and equipment tweaks, but many overlook some of the environment friendly strength-building instruments obtainable: isometric power coaching.
Such a coaching includes holding a place in opposition to resistance fairly than transferring via a spread of movement, which can be much more impactful than most runners understand.
A current paper within the Power and Conditioning Journal proposes that isometric power coaching can enhance operating efficiency by enhancing operating financial system and rising tendon stiffness.
Not like conventional dynamic power coaching, isometric work seems to drive significant neuromuscular and tendon diversifications whereas inflicting much less fatigue.
In sensible phrases, this implies you’ll be able to concurrently enhance power manufacturing, effectivity, and resilience with out the identical restoration calls for related to heavier lifting or high-volume gymnasium periods.
By enhancing tendon stiffness, your physique can retailer and return vitality extra effectively with every stride. On the identical time, isometric coaching can improve neural drive, serving to you produce extra power with out essentially including undesirable bulk, a mix that’s significantly priceless for endurance athletes.
Many of the analysis thus far factors to surprisingly easy protocols—issues like temporary 3-second holds repeated 10 to twenty occasions per session. Whereas research particularly on runners are nonetheless restricted, the underlying physiology is difficult to disregard.
The important thing takeaway right here is that power beneficial properties don’t at all times require motion. Typically, holding pressure is sufficient.
When you’re a runner or endurance athlete on the lookout for low-fatigue methods to enhance efficiency, isometric coaching could also be price experimenting with. Strategically including quick, high-tension holds might complement your current coaching fairly than compete with it.
I’ve written extensively about power coaching for endurance athletes, operating financial system, tendon well being, and methods to construct resilience with out sabotaging restoration. You possibly can examine these assets out right here:
Is Younger Plasma the Way forward for Growing older (& Can It Actually “Flip Again the Clock”)? 🩸
I’ve acquired a stunning variety of questions concerning the younger plasma alternative process I just lately did in Austin, Texas (at Austin Regenerative Remedy), significantly the way it differs from the much more frequent Therapeutic Plasma Trade (TPE).
Whereas TPE removes plasma and replaces it with a substitute fluid, younger plasma alternative includes infusing precise plasma from younger human donors, sometimes called younger Recent Frozen Plasma (yFFP).
Younger donor plasma incorporates the identical core parts as customary plasma, together with proteins, hormones, and signaling molecules, however may present increased concentrations of regenerative elements related to youthful physiology. In easy phrases, this implies you’re not simply “filtering” plasma, you’re introducing a biologically energetic alternative fluid fairly than a impartial substitute.
When you’d prefer to see this protocol in motion, I break down the science, context, and my full expertise on this new video.
And if you would like to find extra about how these regenerative therapies work, together with the security issues and broader functions, you’ll be able to hearken to my conversations with Dr. Khanh Nguyen, founding father of Austin Regenerative Remedy, in these two podcasts:
In these discussions, we discover all the things from therapeutic plasma change and younger plasma alternative to exosomes, VSEL stem cells, salmon sperm DNA remedy, laser-based regenerative strategies, and different cutting-edge interventions in trendy regenerative drugs.
For me, this now ranks among the many most noticeably impactful and interesting biohacking protocols I’ve experimented with, significantly in areas akin to restoration, pores and skin high quality, and total vitality. Whereas this definitely falls into the class of maximum biohacking, it stays an fascinating instance of how manipulating blood parts could affect systemic physiology.
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This Week in Well being & Efficiency: What the Newest Analysis Says
🩸 Ketone Monitoring Goes Mainstream: It is stunning what number of people wish to get into the blood ketone monitoring recreation, however the world ketone meter market is projected to develop quickly, pushed largely by diabetes administration and rising curiosity in metabolic monitoring applied sciences (learn extra right here).
🧠 Past Plaques—Alzheimer’s & Mind Gasoline: Rising analysis challenges the amyloid-only mannequin of Alzheimer’s illness, pointing as a substitute to vascular hypometabolism and mitochondrial dysfunction. Compounds like methylene blue and ketones could assist help mobile vitality manufacturing and cerebral metabolism (deep dive right here).
🥛 Chocolate Milk & Ketosis?: Surprisingly, a current research means that consuming chocolate milk earlier than train could not “kick you out of ketosis” throughout fasting. Sensible takeaway: Fueling appears to matter greater than inflexible fasting dogma. When you’re an athlete or train fanatic who’s fasting for the needs of ketosis, and also you desire a well-fueled exercise, a snack beforehand isn’t an enormous deal (research right here).
🦵 Tissue Flossing for Ache & Mobility: This straightforward compression method, popularized by Kelly Starrett (visitor on this podcast episode), continues to realize traction for enhancing vary of movement and supporting restoration. Many athletes, together with myself, report noticeable advantages for joint discomfort (see the way it works right here).
Key Takeaway: From metabolic monitoring and mind energetics to train fueling and mobility hacks, the analysis retains reminding us that efficiency and longevity are deeply tied to how we handle vitality, motion, and restoration.
Need to dive deeper? Click on the hyperlinks above to discover the analysis, and click on right here to observe me on X for all the most recent well being and efficiency information scorching off the press!
Product Of The Week
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Podcasts I Recorded This Week:
The Newest Content material I Was Featured On This Week:
Biohacking the Vagus Nerve f. Ben Greenfield — The Well being Improve Podcast
Ben Greenfield on Elevating Wholesome Youngsters, Being pregnant Health, and Dad Preparation
My Article Feed:
My full article feed and all archives of my articles are right here.
Upcoming Occasions:
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WaterBreak Summit 2026 — March 27–28, 2026
Expertise an insightful two-day gathering that brings collectively faith-forward teachings, sensible well being methods, and no-nonsense conversations about health, metabolism, hormones, intestine well being, and sustainable life-style change. Throughout keynote talks, skilled periods, and group connections, you’ll be taught actionable frameworks that can assist you steward your physique properly in a tradition flooded with fads, misinformation, and fast fixes. You possibly can select Normal Admission for full entry to each days, or improve to VIP for an unique Friday dinner with audio system and visitors earlier than the convention begins. Click on right here to hitch us!
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“Grow to be Boundless” Longevity Retreat — April 29–Could 3, 2026
Be a part of Ben Greenfield and Dr. Matthew Prepare dinner in Nassau, Bahamas, at Champion Spirit Nation Membership for the “Grow to be Boundless” Longevity Retreat. This immersive, all-inclusive expertise facilities on day by day exercises and mobility coaching, superior longevity and restoration therapies, expert-led workshops and Q&As, guided breathwork and meditation, and natural, nutrient-dense meals. You’ll have hands-on entry to modern modalities, together with hyperbaric oxygen, cryotherapy, distinction remedy, chilly plunges, crimson mild sauna, and performance-focused therapies, all woven right into a luxurious, ocean-adjacent coaching atmosphere designed to help deep restoration, resilience, and sustained vitality. Discover particulars and reserve your spot right here.
Keep tuned for future updates—and you may at all times sustain with my LIVE appearances by trying out bengreenfieldlife.com/calendar!
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Cheers,
Ben
