On this weekly publish, I share with you my most fascinating discoveries of the week, together with the newest 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 study, giveaways, reductions, and extra!
One of the vital persistent debates in health vitamin has been whether or not it is best to slam a protein shake earlier than your exercise or instantly afterward to maximise your beneficial properties.
For years, the so-called “anabolic window” was handled like gospel—miss it, and also you’d supposedly go away muscle on the desk.
Researchers in contrast the results of protein supplementation earlier than vs. after resistance coaching on each muscle energy and lean mass in women and men.
No vital variations have been discovered between the 2 methods.
In different phrases, whether or not you’re taking protein earlier than or after resistance coaching, the result is similar: each methods are efficient for constructing energy and muscle mass.
This reinforces what many vitamin consultants have been suggesting in recent times: it’s not the timing that issues most, however moderately your whole every day protein consumption.
When you constantly hit your protein objectives—sometimes within the vary of 1.4–2.0 grams per kilogram of physique weight—you’re overlaying your bases for efficiency and restoration.
The important thing takeaway? Don’t stress about sprinting to the blender after your final rep. When you like your shake earlier than coaching, go for it. If afterward suits higher, that works too. The science exhibits your muscle mass will profit both manner.
Wish to obtain extra insights into gaining muscle and energy? You’ll be able to try these sources subsequent:
Inside My 10,000 Sq. Foot Longevity-Boosting Dwelling (& How one can Implement the Similar Rules Into Your Personal Dwelling House) 🏡
What would it not appear to be if your home have been constructed from the bottom as much as combat getting older, supercharge restoration, and optimize efficiency?
On this new video from Wellness Daddy, you’ll get to step inside my new 10,000 sq. ft. “longevity residence” and see precisely how I designed it to be a residing, respiratory biohacked setting.
From the supplies within the flooring, partitions, and home windows to the air, water, and light-weight high quality, the dearth of EMFs, and even the kitchen and laundry room setup, each ingredient is deliberately engineered to assist well being and resilience.
You’ll additionally get a tour of my private areas, together with the bed room and “Zen Den,” the place I share the instruments and strategies anybody can apply to their very own houses (irrespective of the scale) to create a cleaner, more healthy, and extra restorative setting.
👉 You’ll be able to watch the total tour right here and uncover how one can weave the identical sort of longevity ideas into your individual every day residing area.
Your Well being & Wellness Hub Simply Acquired a Contemporary New Look—Discover LIFE Community’s Fantastically Redesigned Expertise 🎉
Too typically, your well being and wellness journey feels scattered: one place for podcasts, one other for recipes, one other for Q&As, and infinite looking out simply to search out what really works.
That’s why we not too long ago redesigned LIFE Community—to make it simpler than ever to entry the steerage, sources, and group you could thrive.
Now, every part you could reside 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 Folks to Share Your Journey With: Be part of uplifting teams and boards the place you may 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 sources to gas your life-style, making wholesome decisions simpler and extra satisfying.
🤖 “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 steerage.
✨ New Function—Vetted Wellness Spots: Uncover curated “Locations” that really assist your well being—from seed-oil-free eating places to natural markets, gyms, and extra. Every spot is handpicked so you may gas your physique with the very best.
With knowledgeable steerage, group assist, and trusted suggestions, that is your shortcut to more healthy residing and your launchpad to lasting change.
👉 You’ll be able to click on right here to discover the brand new web site immediately!
*Right here’s* How one can Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching
I get it—navigating your well being and health in immediately’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 group serving to you kind by the noise, guiding you step-by-step based mostly in your distinctive biomarkers, objectives, and life-style?
With TRIUMPH Teaching, you acquire entry to elite-level assist with out the guesswork.
We’ve got totally different teaching plans to fulfill you wherever you might be. Work 1-on-1 with one in all 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 objectives contain optimizing VO2 max, chasing longevity, or simply attempting to construct muscle and mobility proper out of your lounge, we’ve received you coated.
Wish to discover your TRIUMPH teaching choices?
Fill out our teaching kind, and one in all 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
🚬 Hashish & Coronary heart Well being: A meta-analysis of 24 observational research discovered hashish use was linked to increased cardiovascular threat, particularly when inhaled. Notably, many contributors additionally smoked cigarettes and drank alcohol (and doubtless ate Cheetos, too), which doubtless compounded the danger (examine right here).
🍊 Juice vs. Complete Fruit for Blood Sugar: In a randomized trial with sort 2 diabetics, blood glucose and insulin responses have been no totally different between consuming orange juice and consuming entire oranges. Caveat: this was a brief examine and didn’t monitor intestine well being or long-term outcomes (full examine right here).
🏋️ Fasted Coaching Fable? New proof means that resistance coaching fasted will not be ultimate for muscle progress, although this examine checked out untrained adults who normally acquire muscle no matter weight-reduction plan. For critical lifters, fed coaching doubtless has benefits (learn the examine).
⏳ Anti-Growing older Compounds That Truly Work?: Out of 36 compounds examined throughout mammals and non-mammals, solely 8 constantly prolonged mammalian lifespan: curcumin, spermidine, epithalamin, D-glucosamine, estradiol, simvastatin, SKQ, and taurine (learn extra right here).
Key Takeaway: Not all weight-reduction plan hacks or dietary supplements are created equal. Whereas hashish and fasting exercises might include hidden dangers, sure easy compounds (like taurine or curcumin) are displaying actual promise for longevity.
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 newest well being and efficiency information sizzling off the press!
Product Of The Week
::: Attempt a Free 15-Day Trial of Quantum Improve & See How It Helps Mind Exercise, Calmness, and Circulation :::
What in case you may flip a swap and, inside simply half-hour, measurably decrease your stress, enhance mind efficiency, and slip into a peaceful, centered “circulate” state—with out drugs, stimulants, or infinite meditation observe?
In a current examine utilizing essentially the most superior EEG machine on the planet (a 256-channel system), researchers noticed outstanding shifts in simply half-hour of use of Quantum Improve.
Quantum Improve is a quantum power service that delivers a high-vibrational area on to your chosen goal—whether or not that is your self, your private home, your workplace, and even your canine.
No {hardware}. No wearables. Only a area that helps mobile perform, brainwave regulation, and restoration on demand.
This isn’t fluff; the machine is clinically validated and may visualize mind exercise with MRI-level precision.
Right here’s what occurred in half an hour when contributors tried Quantum Improve:
📉 Stress-related mind exercise plummeted by 80%.
📈 Alpha brainwave exercise—linked to calm and circulate states—elevated by a outstanding 13-fold.
💓 HRV climbed considerably, pointing to a nervous system that’s extra balanced, resilient, and able to deal with stress.
These are the sorts of measurable modifications you’re feeling, they usually spotlight how Quantum Improve might help realign the physique and thoughts in immediately’s high-stress, wi-fi world.
You’ll be able to click on right here and use code BEN15 to strive Quantum Improve for FREE for 15 days—no strings hooked up, 100% risk-free.
The Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit!
During the last 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’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, stability hormones, reside longer, sleep higher, have mind-blowing intercourse, and far, far more!
Just a few of the important thing subjects that the newest 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 stability, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the results of electromagnetic frequencies on the mind and physique, with recommendations on modifying units for higher shielding.
- The newest on addressing continual infections, detoxifying from mould, and enhancing intestine perform 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.
When you’re able to transcend the fast fixes and reclaim management over your vitality, that is your probability. Full of insights on every part from breathwork to chilly remedy and the newest anti-aging strategies, Boundless will aid you construct a balanced, sustainable method to lifelong well being. I am unable to wait so that you can expertise every part this information has to supply!
When you’re prepared to find a treasure trove of the newest 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:
