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 possibly can sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
Sedation ≠ Restorative Sleep: *This is* How Hashish-Primarily based Sleep Aids Impression Your REM Sleep (In line with New Science) 🌙
A brand-new pilot trial put cannabis-based sleep aids beneath the microscope, and the outcomes may shock (and disappoint you).
On this double-blind, placebo-controlled, crossover examine, researchers gave adults with scientific insomnia a nighttime dose of 200 mg of CBD plus 10 mg of THC, after which tracked their sleep utilizing high-density electroencephalography (EEG)—a brain-wave monitoring device that maps electrical exercise throughout sleep.
In comparison with the placebo, the cannabinoid mixture really diminished complete sleep time by ~25 minutes and decreased REM (speedy eye motion) sleep by ~34 minutes. It additionally delayed REM onset by over an hour.
Why does this matter?
REM sleep—the most recent stage of the sleep cycle characterised by elevated mind exercise—is essential for reminiscence consolidation, emotional processing, and restoration. Persistent suppression of REM, as seen with THC and a few sleeping tablets, can go away you feeling groggy, much less resilient, and extra liable to temper disturbances.
Apparently, individuals on this specific examine didn’t present measurable impairments in alertness the subsequent day, however they did report barely extra daytime sleepiness.
Primarily based on these findings, listed here are some takeaways so that you can take into account:
- Don’t assume “pure” means secure. Cannabinoids could be higher alternate options to some sleep meds, however they will nonetheless disrupt sleep structure, particularly REM sleep. The precise stability between CBD and THC determines whether or not you expertise calming advantages, sedation, or detrimental results like grogginess, REM suppression, or anxiousness.
- CBD-heavy blends can really amplify the consequences of THC. CBD is able to growing blood ranges of THC by interfering with how the liver breaks it down (particularly, CBD inhibits CYP450 enzymes, that are answerable for metabolizing THC). The result’s that THC stays in your system longer and at larger concentrations, that means even when a components is “CBD-heavy,” the THC inside it would hit more durable than anticipated, particularly in delicate or cannabis-naïve individuals.
- Deal with safer steps first. Make an effort to get daytime gentle publicity (particularly by way of morning daylight), restrict or block night blue-light publicity, set up circadian consistency (by sticking to the identical sleep/wake instances), and check out confirmed sleep enhancers like supplementing with magnesium, glycine, or tart cherry.
- Begin low and gradual. If you do need to discover cannabinoids, which is not essentially a nasty concept general, begin with very low THC (or CBD-dominant choices) and monitor the way it impacts your sleep high quality—not simply the period, however the way it feels and the way you perform the subsequent day.
To sum it up: THC and CBD may sedate you, however sedation shouldn’t be the identical as restorative sleep.
Defend your REM cycles firstly, since this has a serious affect in your temper and productiveness the next day.
P.S.: Whereas the examine above exhibits that *sedating* your self with CBD or THC for sleep doesn’t all the time equal absolutely restorative relaxation, these compounds may also help ease stress, calm the nervous system, help restoration, and even cut back irritation.
That’s why I preserve Ingredient Well being’s Full Spectrum Most Power CBD Oil available—whether or not I’m touring, beneath strain, or simply have to take the sting off. I’ll use a dropper or two of the oil, or typically one or two gummies, relying on the state of affairs. If you wish to attempt it your self, you need to use code Ben15 to save lots of 15% off your order.
Wish to uncover extra about the best way to expertise the upsides of CBD, THC, and full-spectrum hemp, with out the widespread pitfalls? You may take a look at these assets to grasp how dosing, ratios, and supply strategies could make all of the distinction:
Your Well being & Wellness Hub Simply Acquired a Contemporary New Look—Discover LIFE Community’s Fantastically Redesigned Expertise 🎉
Too usually, your well being and wellness journey feels scattered: one place for podcasts, one other for recipes, one other for Q&As, and countless looking out simply to seek out what really works.
That’s why we just lately redesigned LIFE Community—to make it simpler than ever to entry the steering, assets, and neighborhood it is advisable to thrive.
Now, every little thing it is advisable to dwell a wholesome, optimized life exists in a single glossy, easy-to-use area, together with:
✨ Direct Entry to Consultants: Faucet into premium content material from world-class well being leaders, delivering cutting-edge exercises, vitamin plans, recipes, and wellness insights designed to assist rework your physique and thoughts.
👥 Like-Minded Individuals to Share Your Journey With: Be a part of uplifting teams and boards the place you possibly can join, ask questions, share wins, and develop alongside others who share your ardour for well being and longevity.
🥗 Recipes & Instruments: Entry easy, nourishing recipes and assets to gas your way of life, making wholesome selections simpler and extra gratifying.
🤖 “Ask Ben” AI: Get personalised solutions anytime from my AI, skilled on many years of my well being and wellness content material—your 24/7 useful resource for fast, dependable steering.
✨ New Characteristic—Vetted Wellness Spots: Uncover curated “Locations” that actually help your well being—from seed-oil-free eating places to natural markets, gyms, and extra. Every spot is handpicked so you possibly can gas your physique with the perfect.
With knowledgeable steering, neighborhood help, and trusted suggestions, that is your shortcut to more healthy residing and your launchpad to lasting change.
👉 You may click on right here to discover the brand new web site at the moment!
*Right here’s* Easy methods to Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching
I get it—navigating your well being and health in at the moment’s world can really feel like chasing a shifting 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 workforce serving to you kind by means 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 have now totally different teaching plans to satisfy 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 attempting to construct muscle and mobility proper out of your front room, we’ve acquired you coated.
Wish to discover your TRIUMPH teaching choices?
Fill out our teaching kind, and considered one of our knowledgeable coaches will attain out to debate how that can assist you obtain extraordinary health and peak efficiency.
This Week in Well being & Efficiency: What the Newest Analysis Says
☕ Espresso’s Hidden Catch: Love including cream and sugar to your espresso? This behavior can wipe out espresso’s pure advantages for longevity and cardiovascular safety, in accordance with a brand new meta-analysis (examine right here).
🧬 Male Fertility Boosters: A large meta-analysis of fifty randomized managed trials with 5,266 males discovered dietary supplements like alpha-lipoic acid, CoQ10, L-carnitine, selenium, and zinc + folic acid considerably improved sperm high quality (learn the examine).
💩 Poop Tablets for Longevity?: Fecal Microbiota Transplants (FMT) from preconditioned wholesome donors present promise in rejuvenating the intestine microbiome, selling wholesome growing older, and doubtlessly extending lifespan, though regulatory and security considerations stay (full examine right here).
🌱 Microplastics & the Intestine: Wish to flush out microplastics? Enough soluble fiber and probiotics may also help improve elimination and shield intestine well being, in accordance with new analysis (examine right here).
Key Takeaway: From what you place in your espresso cup to the state of your intestine microbiome, easy each day selections—like your fiber consumption, complement selections, and even future therapies like FMT—can profoundly form fertility, longevity, and resilience.
Wish 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
::: Assist Sluggish Down Getting older with 20% off Full-Spectrum Minerals :::
I speak rather a lot about working smarter, not more durable, and about making small, strategic modifications that compound over time to maintain you wanting, feeling, and performing your finest.
A type of small each day modifications (and considered one of my greatest secrets and techniques for slowing down growing older) is defending in opposition to mineral depletion.
As you age, your demand for minerals goes method up, inflicting you to want extra of the next:
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Zinc and selenium: Essential vitamins for pores and skin well being, collagen manufacturing, and wrinkle protection.
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Calcium, iron, and boron: Minerals that help metabolism and promote wholesome physique composition.
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Magnesium and potassium: Important parts that preserve muscle perform, regulate electrolyte stability, and allow deep, restorative sleep.
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Chromium: A hint mineral essential for sustaining a secure temper and supporting mind perform.
The issue?
As a result of depleted soils and declining meals high quality, even the cleanest eating regimen normally gained’t meet your mineral wants.
That’s why I take advantage of BEAM Minerals.
As a substitute of popping a dozen totally different capsules daily, I simply take two capfuls of their liquid minerals each morning: one capful of their Electrolyze and considered one of Micro-BOOST.
They style like water, they’re practically 100% bioavailable, and your physique absorbs them inside minutes.
These formulation are additionally loaded with fulvic and humic complexes, that are highly effective antioxidants and transport molecules that shuttle minerals deep into your cells, the place they increase mitochondrial vitality manufacturing and combat irritation.
If you need an all-in-one, full-spectrum mineral resolution to replenish your shops, help restoration, and really feel many years youthful—particularly should you’re navigating the hormonal shifts of menopause or simply seeking to decelerate growing older—give BEAM Minerals a attempt.
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Podcasts I Recorded This Week:
