On this weekly put up, I share with you my most attention-grabbing 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 cutting-edge developments within the realm of useful diagnostics simply landed…
Researchers have developed a metabolite-based profile in blood and urine that may precisely predict how a lot ultra-processed meals (UPF) you eat.
Utilizing over a thousand totally different metabolites—small molecules produced when your physique processes meals—the examine recognized distinct poly-metabolite scores, or distinctive mixtures of those molecules that function a “fingerprint,†rising or falling relying on the quantity of processed meals in your weight loss plan.
Which means for the primary time, you may peek underneath the hood and quantify not simply what you say you’re consuming, however what your physique is *truly* processing and storing.
The members, primarily older adults averaging round 50–74 years outdated, had been tracked with each dietary recollects and biospecimen evaluation. On common, half of their day by day energy got here from ultra-processed meals—a sobering statistic that matches nationwide averages.
Out of the greater than 1,000 metabolites measured, a whole bunch had been strongly correlated with UPF consumption, together with shifts in lipids, amino acids, nutritional vitamins, peptides, and carbohydrates. The researchers then whittled this all the way down to just some dozen key biomarkers that might be used to attain processed meals consumption with putting accuracy.
Maybe probably the most regarding sign amongst these was the presence of N6-carboxymethyllysine, a sophisticated glycation finish product (AGE). This metabolite is a byproduct of heat-treated, processed meals and has been implicated in mobile growing older, oxidative stress, and inflammatory harm all through the physique.
In different phrases, whenever you eat extra packaged, industrially processed meals, these compounds actually present up in your bloodstream, accelerating tissue harm on the mobile stage. That is the biochemical smoking gun linking UPFs to the very mechanisms of growing older and continual illness.
The researchers didn’t cease at observational evaluation. They validated their poly-metabolite scores in a managed crossover trial the place topics alternated between a weight loss plan composed of 80% UPFs and a weight loss plan fully freed from UPFs.
Inside simply two weeks, the metabolite fingerprints shifted dramatically, clearly separating the processed meals eaters from the whole-food eaters.
Which means the impression of UPFs is not only cumulative over a long time—it’s seen and measurable in mere days.
The implications are huge—within the close to future, you might be able to run a easy blood or urine check that tells you not solely how a lot processed junk is sneaking into your weight loss plan, but in addition how a lot mobile harm it’s creating in actual time.
Ditch the industrialized meals, give attention to nutrient-dense complete sources, and also you’ll not solely really feel higher, however you’ll maintain your inside biomarkers aligned with resilience and long-term vitality.
Inquisitive about extra insights on how your weight loss plan impacts your healthspan and lifespan? You may take a look at these assets:
Be part of Me Reside in London This September on the Ultimate Biohacking Occasion of the Yr!Â
I’m pumped to announce that I’ll be talking on the Well being Optimisation Summit in London this September 13–14—probably the most cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “conventionâ€â€”it’s the premier world gathering for individuals who wish 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 newest breakthroughs in science and expertise, 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 really), hands-on workshops, and a curated expo of the newest wellness tech and biohacking instruments.
I’ll be sharing a few of my strongest protocols for gaining boundless power, boosting resilience, and optimizing efficiency, together with the *actual* methods I exploit to really feel and performance at my peak.
If you happen to’ve ever wished to attach along with your favourite wellness leaders in individual and go deep on every thing from mitochondrial perform to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
You may seize your tickets right here (and don’t neglect to make use of code BEN to avoid wasting 10% off!).
*Right here’s* How you 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 shifting goal. One week it’s about your macros, the subsequent it’s wearables and peptide stacks.Â
When was the final time you had an precise workforce serving to you kind by way of the noise, guiding you step-by-step based mostly in your distinctive biomarkers, targets, and life-style?
With TRIUMPH Teaching, you acquire entry to elite-level assist 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 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 lounge, we’ve bought you lined.
Need to discover your TRIUMPH teaching choices?Â
Fill out our teaching kind, and considered one of 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
ðŸ›¢ï¸ Seed Oils—Demonized or Misunderstood?: Metabolism Ph.D. Nick Norwitz lays out a level-headed case that seed oils aren’t inherently dangerous, however their well being results rely on dose, processing, and your individual metabolic state (learn right here).
💪 Protein Timing—Pre- vs. Put up-Exercise?: On this meta-analysis of 5 randomized managed trials in each women and men, supplementation with protein earlier than resistance coaching was as efficient as supplementation after resistance coaching for each muscle energy and lean mass (examine right here).
🧄 Garlic for Cardiovascular Well being: Garlic dietary supplements (at 1,000 mg/day or extra) considerably enhance blood stress, ldl cholesterol, blood sugar, and irritation—method past what culinary doses present (one 5-gram garlic clove solely yields 25–50 mg of the energetic part allicin) (examine right here).
🧬 Male Fertility & Testosterone Enhance: For males with infertility, day by day supplementation with D-aspartic acid, coenzyme Q10, and zinc can probably enhance sperm motility and enhance testosterone ranges: (examine right here).
🚀 Efficiency Stack with Actual Energy Positive aspects: What occurs whenever you mix 8 grams of citrulline, 5 grams of creatine monohydrate, 3 grams of taurine, 2.5 grams of beta-alanine, 2.5 grams of betaine, 1 gram of beetroot extract, 300 mg of alpha-GPC, and 300 milligrams of caffeine? A 4.4% efficiency enhance and a couple of 15-watt enhance in common rowing energy (examine right here).
🥒 Bitter Melon—The Metabolic Underdog: Bitter melon, the important thing compound in Kion Lean, helps decrease blood sugar, helps insulin sensitivity, and provides antioxidant and anti inflammatory results (learn right here).
Key Takeaway: Your coaching, hormones, and cardiovascular well being can all profit from easy, science-backed tweaks—when timing, dosing, and substances are dialed in.
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 newest well being and efficiency information scorching off the press!
Product Of The Week
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Your intestine lining quietly drives over 70% of your immune exercise—but nearly nobody offers it the credit score it deserves…
This single-cell-thick barrier decides what will get into your blood and what stays out.
When it’s sturdy, it retains toxins and microbes out whereas letting vitamins in. However when it begins to put on down, issues slip by way of that ought to by no means enter your bloodstream.
Scientists name this “leaky intestineâ€â€”and it could actually overwhelm your immune system, typically resulting in issues like bloating, meals sensitivities, fatigue, mind fog, pores and skin flare-ups, and even a larger danger of getting sick.
One of many hidden culprits?
Undigested meals…
With out sufficient digestive enzymes, meals fragments linger in your small gut, irritating the intestine lining and straining the barrier. Over time, that stress erodes intestine integrity, and since enzyme manufacturing naturally declines with age, stress, or poor weight loss plan, the issue solely grows.
That’s why I exploit BIOptimizers’ MassZymes—a high-potency, full-spectrum enzyme formulation that helps *totally* break down proteins, carbs, and fat so your intestine doesn’t must do all of the heavy lifting.
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The Totally Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit!Â
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 offers you a zero-guesswork information to becoming a whole professional in what makes your mind tick, your physique work, your spirit joyful, and your life fulfilled.
You may flip to *any* chapter and uncover probably 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 matters 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 charge variability utilizing mild, 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 recommendations on modifying gadgets for higher shielding.
- The most recent on addressing continual infections, detoxifying from mildew, and enhancing intestine perform with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols based mostly on latest longevity science, together with age-reversal insights.
- Recent routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out gymnasium reliance.
If you happen to’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 newest anti-aging strategies, Boundless will enable you to construct a balanced, sustainable method to lifelong well being. I can not wait so that you can expertise every thing this information has to supply!
If you happen to’re prepared to find a treasure trove of the newest science-backed methods for enhancing each side of your thoughts, physique, and spirit, click on right here to seize your copy of the newly launched Boundless.
Podcasts I Recorded This Week:
This FASCINATING Molecule Initially Boosted Muscle & Endurance However Is *Now* Being Proven To Reverse Immune Growing old?! Urolithin A With Dr. Anurag Singh
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