Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly put up, 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 study, giveaways, reductions, and extra!
New Discoveries
Fasting, Calorie Reducing, or Surplus—What Science Says In regards to the “Candy Spot†for Fats Loss & Muscle Achieve ðŸ½ï¸â°Â
Intermittent fasting, time-restricted consuming, calorie chopping, and volumetrics—you have in all probability seen the food plan wars rage on, however what does the precise analysis say about how these patterns have an effect on your physique composition?
Two new research make clear these methods—and the outcomes would possibly shock you…
In a 12-week randomized trial, researchers in contrast two diets: time-restricted consuming (TRE, also called intermittent fasting), the place meals are consumed inside an 8-hour window, and a volumetric food plan, which emphasizes filling, low-calorie meals comparable to greens, soups, and different high-water-content meals.
Each teams misplaced fats, trimmed their waistlines, and preserved lean muscle mass. There was no distinction in outcomes, exhibiting time-restricted consuming isn’t a magical fat-burning hack; it simply reduces calorie consumption by shortening the consuming window and making it more durable to overeat.
On the flip facet, in case your objective is to construct muscle whereas shedding fats, one other examine means that this sort of physique recomposition will be efficiently achieved.
Researchers discovered that the candy spot for most individuals lies in a ten–20% calorie surplus, simply sufficient to gasoline hypertrophy and restoration, however not a lot that you just add undesirable physique fats.Â
Paired with correct resistance coaching, this delicate surplus helps measurable muscle development whereas nonetheless permitting fats loss in some instances.Â
Based mostly on the findings above, listed below are a number of sensible key takeaways…
🥗 If fats loss is your objective:Â
Decide the consuming sample that helps you stick with a modest calorie deficit constantly (a discount of about 300–500 energy per day for most individuals), whether or not that’s TRE, volumetrics, or one other technique.Â
Volumetrics works nicely should you like consuming massive, filling meals, whereas TRE works nicely should you favor fewer consuming home windows and don’t thoughts skipping breakfast.
💪 If muscle acquire is your precedence:Â
Keep away from the old-school “soiled bulk,†by which the main focus is especially on consuming as many energy as doable.Â
A small, managed surplus of about 10–20% over your upkeep quantity of energy (or about an additional 200–400 energy per day) paired with lifting will get the job carried out with out the fluff.Â
Above all, sustainability beats excessive hacks. For physique composition modifications, purpose for a gentle 300–500 calorie deficit per day for fats loss, or a 200–400 calorie surplus for muscle acquire.Â
Your physique doesn’t want extremes to see outcomes; it thrives on consistency, nutrient high quality, vitality stability, and correct restoration.
Serious about studying extra about the right way to slim down, bulk up, or grasp fasting? You possibly can take a look at these sources:
Be part of Me Stay in London This September on the Ultimate Biohacking Occasion of the 12 months! 🧬🇬🇧
I’m pumped to announce that I’ll be talking on the Well being Optimisation Summit in London this September 13–14—some of the cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “conventionâ€â€”it’s the premier international gathering for individuals who need to take management of their biology, improve their efficiency, and future-proof their well being.
Full of hands-on instruments you may attempt for your self, cutting-edge insights from main voices in well being and wellness, and the most recent breakthroughs in science and know-how, the Well being Optimisation Summit means that you can discover the optimization of each pillar of human efficiency—from health and vitamin to biohacking, medical innovation, psychological resilience, restoration, and past.
Whether or not you’re seeking to improve your mind, physique, or biology, you’ll get entry to 35+ world-class audio system (together with yours actually), hands-on workshops, and a curated expo of the most recent wellness tech and biohacking instruments.
I’ll be sharing a few of my strongest protocols for gaining boundless vitality, boosting resilience, and optimizing efficiency, together with the *precise* programs I take advantage of to really feel and performance at my peak.
For those who’ve ever needed to attach together with your favourite wellness leaders in particular person and go deep on every thing from mitochondrial operate to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
🎟ï¸Â You possibly can seize your tickets right here (and don’t neglect to make use of code BEN to avoid wasting 10% off!).
*Right here’s* Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching
I get it—navigating your well being and health in right now’s world can really feel like chasing a transferring goal. One week it’s about your macros, the following it’s wearables and peptide stacks.Â
When was the final time you had an precise group serving to you type by means of the noise, guiding you step-by-step primarily based in your distinctive biomarkers, targets, and way of life?
With TRIUMPH Teaching, you acquire entry to elite-level assist with out the guesswork.
Now we have totally different teaching plans to satisfy you wherever you might be. Work 1-on-1 with one in all my professional coaches, or as a part of a bunch. 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 obtained you coated.
Wish to discover your TRIUMPH teaching choices?Â
Fill out our teaching type, and one in all our professional 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 🚀
🥦 Texture Issues for Urge for food Management: A randomized crossover examine exhibits that harder-textured, lower-energy-density meals can considerably cut back calorie consumption throughout a meal in comparison with softer, higher-energy meals. That is one thing to remember, whether or not you’re leaning out or bulking (learn extra right here).
🧪 Lithium & Alzheimer’s: Lithium continues to emerge as some of the highly effective compounds for Alzheimer’s prevention and remedy. A landmark paper highlights its potential mechanisms, and I not too long ago unpacked its off-label makes use of with Dr. Sandra Kauffman on my podcast right here (after which I began taking 75 mg of lithium per day) (examine right here).
🔥 Warmth Remedy & Efficiency: A brand new trial means that warmth publicity after train doesn’t increase efficiency, however right here’s the catch: individuals weren’t examined in sizzling situations. This runs opposite to prior research exhibiting sauna and warmth adaptation can improve crimson blood cell manufacturing and endurance (see the examine).
📌 Key Takeaway: Meals texture can affect urge for food greater than you notice, lithium is shaping up as a serious participant in neuroprotection, and with regards to warmth remedy, context (and situations) matter.
🔗 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 sizzling off the press! 🚀
Product Of The Week
::: Save As much as 30% on the Smarter NAD⺠Stack for Vitality and Longevity :::
For years, NAD⺠assist has been one in all my go-to methods for clear vitality, sharper cognition, and more healthy growing old. 
I’ve used nicotinamide mononucleotide (NMN), nicotinamide riboside (NR), and even nicotinamide adenine dinucleotide (NADâº) IVs. All of them work, however right here’s the kicker: two enzymes can quietly stand in the best way of you experiencing the total outcomes…
Nicotinamide N-methyltransferase (NNMT) is the molecular handbrake that drains methylation sources and slows NAD⺠salvage—the recycling pathway that converts precursors like nicotinamide again into NADâº.
Cluster of Differentiation 38 (CD38), the NAD⺠“client,†ramps up with age and breaks NAD down sooner than you may replenish it.
So as an alternative of solely topping up the tank with extra NAD precursors, I prefer to pair them with molecules that defend recycling and sluggish the loss.
The smarter stack appears like this:
- 5-Amino-1MQ + JBSNF-000088 — NNMT inhibitors that cut back wasted nicotinamide methylation, spare SAMe (key for wholesome methylation and homocysteine stability), and assist NAD⺠salvage.
- Apigenin, quercetin, fisetin, pterostilbene — Plant compounds proven in research to inhibit CD38, increase SIRT1 exercise, and improve mobile NAD⺠whereas stacking antioxidant and anti inflammatory advantages.
- Epitalon — Value an honorable point out for its potential function in telomere lengthening and circadian stability.
Most NAD⺠formulation simply dump uncooked supplies into the system, however LVLUP Longevity goes additional.
It combines confirmed NAD⺠precursors with focused NNMT and CD38 modulators, plus methylation assist, eradicating bottlenecks so that you recycle higher, burn cleaner, and age slower.
This stack isn’t nearly residing longer however about turning again the clock in your each day vitality, mitochondrial efficiency, and resilience so you’re feeling sharper, clearer, and stronger.
You possibly can seize LVLUP Longevity right here—it’s already 20% off, and you may stack my code BEN15 for an extra 15% off (that’s over 30% off whole).
🥠The Totally Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
Over the past 12 months, 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 out there!
Like a cookbook for the human blueprint, the revised and up to date version of Boundless provides you a zero-guesswork information to becoming a whole professional in what makes your mind tick, your physique work, your spirit completely happy, and your life fulfilled.
You possibly can flip to *any* chapter and uncover probably the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, stability hormones, dwell 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 vitality and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart price 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 gadgets for higher shielding.
- The most recent on addressing power infections, detoxifying from mould, and enhancing intestine operate with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols primarily based on current longevity science, together with age-reversal insights.
- Recent routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
For those who’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on every thing from breathwork to chilly remedy and the most recent anti-aging strategies, Boundless will show you how to construct a balanced, sustainable strategy to lifelong well being. I am unable to wait so that you can expertise every thing this information has to supply!
For those who’re prepared to find a treasure trove of the most recent science-backed methods for bettering 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:
6 Hours Of Sleep Per Night time Is OK??? Plus How To Sleep Like A Caveman (Knowledge From Our Ancestors For A Higher Night time’s Sleep!) With Dr. Merijn van de Laar
CAROL Bike (code BEN), Gameday Males’s Well being, Simply Thrive (code BEN), Calroy, and Ketone-IQ.