April 3, 2025
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly submit, 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 may sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
Is Chilly Remedy Making You Hungrier? The Shivering Reality About Chilly Publicity, Elevated Starvation, & Fats Loss 🥶🍽️
You’ve most likely heard all about how chilly publicity—whether or not ice baths, chilly showers, or cryotherapy–can ramp up your metabolism, enhance restoration, and assist with fats loss. However there’s one thing suprising you may not be contemplating: chilly publicity can really make you hungrier.
A current examine revealed within the American Journal of Scientific Vitamin simply flipped the script on the concept that chilly all the time equals fats loss. In a managed crossover trial, researchers had 47 adults spend 24 hours in a analysis facility the place they may eat as a lot as they needed. The kicker? They did this in each chilly (19°C) and thermoneutral (23.5°C) circumstances to check how the temperature affected their calorie consumption.
When the room was colder, members ate about 13% extra meals, clocking in an additional 411 energy on common. 🤯
Now, the fascinating half right here is that this elevated meals consumption wasn’t tied to adjustments in power expenditure, respiratory alternate ratio (RER), and even carbohydrate oxidation. In different phrases, chilly publicity itself didn’t considerably improve calorie burn—it simply made individuals hungrier and led them to eat extra.
The researchers speculate that chilly publicity prompts your physique’s pure energy-sensing mechanisms, prompting you to eat additional energy to assist preserve your core temperature. After being uncovered to chilly, your physique could enter a delicate type of survival mode, working tougher to remain heat, which alerts your mind to refuel. This occurs as a result of consuming will increase thermogenesis—a course of often called the Thermic Impact of Meals (TEF)—which generates warmth throughout digestion.
Curiously, within the examine, some members continued to eat extra the subsequent day if their our bodies had elevated carbohydrate oxidation throughout the chilly part, indicating that the results of chilly publicity on urge for food may persist even after the temperature normalizes.
❄️ So, what’s the takeaway?
✔️In case you’re utilizing chilly remedy as a part of a fat-loss routine, simply needless to say it would make you hungrier than typical. That post-ice-bath burger you’re craving may not simply be in your head—it’s your physique’s method of compensating for the intense chill you skilled.
✔️In case your aim is to lose physique fats, it’s all about steadiness. Chilly publicity has its place for enhancing your metabolism and restoration from train, however don’t let these elevated cravings catch you off guard.
✔️Keep aware of your calorie consumption post-cold remedy, and hold the deal with nutrient-dense, satiating meals to maintain these cravings in verify.
The underside line: chilly publicity may make you’re feeling like a superhero, however it may additionally make you hungrier than a bear rising from hibernation. Know the science, and also you’ll know tips on how to profit from your chilly remedy with out sabotaging your targets.
Enthusiastic about studying extra about tips on how to reap essentially the most advantages from chilly remedy, together with for metabolic enhancement and fats loss? Take a look at these sources:
- From Melancholy, Habit & Low Vitality to Turning into a Whole Breathwork Ninja: Methods to Unlock the *Transformative* POWER of Breath, Chilly Remedy & Sweat Lodges with Michael Nuss and Maximilian Freiler.
- Keto vs. Carnivore, Hormonal Chaos from Excessive Protein, the *Shocking* Reality About Chilly Publicity, and Why Carbs Are CRUCIAL with Jay Feldman.
- 377: The Large Vitamin D Mistake, How Ben Reads A Guide A Day, Chilly Remedy vs. Cryotherapy vs. Chilly Thermogenesis & A lot Extra!
- Capsaicin, Chilly Thermogenesis, Keto Cooking Suggestions, Getting To Know Ben Greenfield & A lot Extra!
- The two Greatest Methods To Burn Fats Quick (With out Destroying Your Hormones Or Metabolism).
- The BEST Dietary supplements & Checks For Infants & Youngsters, Methylene Blue For The Mind, Does Chilly Water Immersion “Destroy” Train Outcomes & MORE! Solosode #483.
- Your Mind’s Armor: Why You Want To Care About Your Blood Mind Barrier (13 Methods To Repair A Leaky Mind).
- Stack Chilly Thermogenesis, Blood Movement Restriction & Grounding With Excessive Depth Interval Coaching For Large Cardiovascular & Hormonal Positive aspects, With VASPER Inventor Peter Wasowski.
📢 This Week in Well being & Efficiency: What the Newest Analysis Says 🚀
🩸 Blood Donation Alters Genes: Donating blood can really change your genes! New Analysis discovered that frequent blood donation was linked to genetic adjustments in blood stem cells that help the manufacturing of latest, non-cancerous cells—with out elevating most cancers danger. An interesting take a look at how your physique adapts to common blood donation (learn extra right here).
😴 Exogenous Ketones for Higher Sleep: Taking BHB ketones earlier than mattress (1.5 to 2.9 grams) may help enhance sleep high quality, resulting in larger scores for “sleepiness on rising” and “frequent dreaming.” This might be value a shot in case your sleep wants a lift (try the examine).
🥤 Eating regimen Soda & Anxiousness Threat: Do you drink Eating regimen Coke recurrently and really feel anxious? I do know that lately I stated an occasional Eating regimen Coke wasn’t an issue, however seems that recurrently ingesting weight-reduction plan sodas containing aspartame (like Eating regimen Coke) is linked to elevated nervousness and destructive impacts on sperm well being, in accordance with new analysis. One thing to consider earlier than cracking open that may, fellas (full particulars right here courtesy of Nick Norwitz).
💚 Hashish and Early Coronary heart Assaults: A brand new examine means that hashish customers are considerably extra prone to expertise a coronary heart assault at a youthful age in comparison with non-users. Positively value noting if you happen to’re an everyday person (learn the report right here).
📌 Key Takeaway: This week’s analysis reveals some shocking results of widespread habits—from blood donation altering gene expression to weight-reduction plan soda rising nervousness and hashish use elevating coronary heart assault danger—plus a possible sleep enhance from ketones.
🔗 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 of the press! 🚀
Product Of The Week
::: Save 15% on Fatty15, a Little-Identified Hack for Resilient Getting older ::
Getting older can really feel like your physique’s beginning to flip in opposition to you. You’re placing within the work: coaching onerous, consuming clear, prioritizing sleep. However irrespective of how dialed-in your routine is, your cells simply don’t appear to bounce again like they used to. It’s irritating, proper?
There is a shocking new participant within the longevity recreation that would assist you keep robust and resilient as you age—and it’s referred to as C15:0. This little-known fatty acid may simply turn out to be your secret weapon for staying energized, recovering quicker, and protecting your physique performing at its finest.
A current examine revealed in Vitamins revealed that C15:0 packs a severe punch relating to mobile well being. Not solely does it assist fortify your cells in opposition to age-related breakdown, but it surely even outperformed rapamycin—probably the most well-researched longevity compounds—relating to enhancing mobile operate. In different phrases, if you happen to’re trying to age like a professional, fatty15 may simply be the sting you’ve been searching for.
This isn’t just a few fly-by-night discovery. A decade of Navy-funded analysis has led to Fatty15, a pure, bioavailable, science-backed, patented, and award-winning C15:0 complement designed to sluggish ageing and defend your long-term well being.
And once I say science-backed, I’m not kidding. Fatty15 has racked up:
- 40+ patents
- 100+ peer-reviewed research
- 20+ awards
These things is clinically confirmed to help:
✔️Liver well being
✔️Purple blood cell well being
✔️Ldl cholesterol well being
✔️Intestine microbiome well being
In case you’re severe about staying resilient, vibrant, and robust because the years go by, Fatty15 is the true deal. Need in?
Get 15% off your first order of Fatty15 with code BEN at checkout right here.
🥁 You Can Now PRE-ORDER Your Totally Up to date Copy of Boundless to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
Over the past 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 a whole knowledgeable in what makes your mind tick, your physique work, your spirit comfortable, and your life fulfilled.
You’ll be able to flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, steadiness hormones, reside longer, sleep higher, have mind-blowing intercourse, and far, way more!
A number of of the important thing subjects 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 fee 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 units for higher shielding.
- The most recent on addressing continual infections, detoxifying from mould, 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 damage restoration instruments, plus minimalist strikes to burn fats all through the day with out fitness center reliance.
In case you’re able to transcend the fast fixes and reclaim management over your vitality, that is your probability. Full of insights on all the things from breathwork to chilly remedy and the most recent anti-aging strategies, Boundless will assist you construct a balanced, sustainable strategy to lifelong well being. I can’t wait so that you can expertise all the things this information has to supply!
In case you’re able to uncover a treasure trove of the most recent science-backed methods for bettering each side of your thoughts, physique, and spirit, you may click on this hyperlink to pre-order your new up to date copy of Boundless.
Podcasts I Recorded This Week:
Hoolest, Simply Thrive (code BEN), MUDWTR, LVLUP Well being (code BEN15), and Fatty15 (code BEN).
NOVOS (code BEN10), Quantum Improve (code BEN15), Feno (code BEN), Organifi, Historic Crunch, and Manukora (code BEN).
The Newest Content material I Was Featured On This Week:
Males’s Well being Australia: Purple Mild Remedy Legit?
Upcoming Occasions:
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s high wellness convention, is making its U.S. debut in Austin, Texas—and I might be there! Be part of me for a strong speak and Q&A, plus expertise insights from 35 world-class audio system protecting all the things from vitamin and health to longevity and psychological well being. Discover over 100 exhibitors, take a look at the most recent biohacking tech, and join with 2,000 like-minded attendees. Seize your tickets right here.
The Boundless Household Retreat with Ben Greenfield — Crans-Montana, Switzerland: Could 28 – June 1, 2025
Be part of me within the Swiss mountains for a five-day wellness retreat designed to deepen connections, optimize well being, and rejuvenate the thoughts and physique. You may expertise each day motion, breathwork, chilly plunges, climbing, and hands-on workshops whereas studying cutting-edge methods for longevity and stress resilience. Spots are restricted—reserve your house right here.
The Ark Retreat — Spokane, WA.
Be part of me at The Ark Retreat, an unique, cutting-edge wellness expertise at my absolutely biohacked dwelling in Spokane. You’ll get hands-on entry to the most recent biohacking tech, natural farm-to-table meals, customized well being insights, and the possibility to attach with a like-minded neighborhood—all in a perfected atmosphere designed to optimize air, gentle, water, and power. Do not miss this chance to rework your well being and construct lasting connections. Click on right here to snag one in every of 300 spots now.
Sustain on my LIVE appearances by following bengreenfieldlife.com/calendar!
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