December 12, 2024
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 study, giveaways, reductions, and extra!
New Discoveries
How Necessary Are Hormones for Gaining Muscle? What I Realized From the Current Paper, “Hormones, Hypertrophy, and Hypeâ€ðŸ’¥ðŸ‹ï¸
In relation to constructing muscle, there’s a variety of hype round hormones, particularly testosterone and progress hormone. However does chasing these hormonal spikes actually result in positive factors, or are we simply getting distracted by the noise? A current paper sheds gentle on what actually drives hypertrophy—and spoiler alert—it’s not what you would possibly assume.
Right here’s the no-nonsense breakdown:
💪 Hormonal spikes? Overrated.
In case you’ve been banking on these post-workout surges in testosterone or progress hormone (GH) to construct muscle, it’s time to rethink. Analysis reveals these transient hormonal adjustments don’t considerably drive hypertrophy. The actual magic occurs domestically in your muscle mass—mechanical pressure and protein synthesis are the true MVPs. Translation? Concentrate on the engine (your coaching), not the spark (hormonal fluctuations).
💥 Progressive overload reigns supreme.
Neglect gimmicky workout routines or fads. The time-tested technique for constructing power and dimension is progressive overload, which means progressively rising depth and quantity over time. Mix that with satisfactory restoration, and also you’ve obtained the components for long-term positive factors. Follow the basics and depart the circus acts (like doing rotations whereas standing on a stability ball) for Instagram.
💡 Testosterone variations? Not a giant deal.
Women and men construct muscle at comparable charges when coaching successfully. Sure, males have extra testosterone, however ladies’s estrogen gives a novel edge: higher restoration and diminished muscle breakdown. Women, the takeaway? Positive factors are for everybody, and the taking part in area is extra stage than you would possibly assume.
🩸 Menstrual cycles ≠boundaries.
Fluctuating hormones throughout the menstrual cycle don’t block muscle progress. Fatigue and different signs would possibly have an effect on consistency, however there’s no must align your coaching to particular phases until it actually helps you. Present up, adapt when wanted, and preserve pushing ahead; progress doesn’t care what section you’re in.
🚫 Cease chasing hormonal myths.
Science debunks the parable that short-term hormone spikes drive vital muscle progress. The important thing to actual, lasting outcomes? Sustainable coaching methods that prioritize progressive overload, restoration, and consistency. Simplicity trumps complexity each time.
🧠Hold it easy.
Muscle constructing isn’t about overcomplicated applications or chasing the most recent tendencies. Concentrate on constant effort, restoration, and getting a bit stronger over time. Practice with function, adapt to what your physique wants, and watch the outcomes roll in. No fluff, simply positive factors.
🕒 Train at no matter time helps you keep constant.
On a associated observe, a new examine got down to reply the age-old query: “Is there a greatest time of day to train for weight reduction and well being enhancements?†The reply? Everytime you’re most certainly to really do it.
On this trial, contributors exercised both within the morning (6-9 AM) or night (4-7 PM) for 12 weeks. Each teams misplaced weight, improved their cardiovascular health (VO₂ peak), and considerably diminished their calorie consumption. Importantly, there have been no main variations between morning and night exercisers by way of outcomes—which means that consistency wins. Whether or not you are an early chicken or an evening owl, the most effective time to coach is the time that works in your way of life and retains you shifting repeatedly.
The Backside Line: Carry heavy. Get heavier as you go. Get well properly. Repeat constantly. The basics win each time. 🚀
Interested by studying extra about the best way to maximize your coaching to construct muscle and minimize fats? Try these sources:
Opposite to Widespread Opinion, Analysis Reveals You Aren’t Extra More likely to “Cheat Eat†When You Train🧠🚫ðŸ”
You’ve got heard it a thousand occasions: “I labored out, so I deserve this pizza,†or “Train simply makes me hungrier.†However what if I instructed you that science has definitively confirmed the precise reverse?
Train is not nearly burning energy—it is also a neurological reset button in your dietary choices. In line with researchers at Western College, while you work out, you assist to basically rewire your mind’s relationship with meals. And we’re not simply speaking about willpower; we’re speaking about profound, measurable neurological adjustments in mind exercise.
Simply 20 minutes of reasonable exercise (like a brisk stroll or quick lifting session) can result in adjustments in your prefrontal cortex, the mind’s govt management heart, that assist:
- Suppress junk meals cravings
- Improve cognitive management over dietary selections
- Cut back stress hormones that set off emotional consuming
- Naturally information you towards nutrient-dense meals
A brand new examine from Michigan State College tracked 2,680 younger adults via an intensive 15-week train program. The outcomes? Contributors spontaneously shifted away from snacking and high-fat Western diets, gravitating as an alternative towards fruits, greens, and low-fat options.
However here is the place it will get actually fascinating: This modification in consuming patterns wasn’t about aware restraint. Their our bodies had been actually REWIRING themselves to crave more healthy choices attributable to results together with boosted mind plasticity, diminished cortisol (the stress hormone that triggers sugar cravings), elevated exercise in mind areas answerable for self-control, and by making a pure biochemical setting that prefers vitamin over empty energy
The underside line: your exercise is not making ready you for a dietary cheat day. It is prompting your mind to make smarter, extra intuitive vitamin selections. Cease viewing train as a punishment or a calorie-burning transaction, and begin seeing it as your strongest neurological improve device.
In case you’re struggling to maintain cravings in examine whilst you ramp up your coaching, here is just a few useful sources to information you towards making more healthy eating regimen selections extra simply:
My 2024 Present Information Is Right here! Obtain Unique Reductions on My Favourite *Should-Have* Wellness Items 🎄ðŸŽðŸŽ…
The vacations are all about exhibiting how a lot you care—and what higher method to do that than by giving the present of vitality, longevity, and optimized residing?Â
However let’s be actual: discovering protected, vetted, and efficient well being and wellness items in your family members can really feel overwhelming. With infinite on-line choices, how do you even begin sorting via what’s legit and what’s simply noise?
After many years of learning the most recent developments in fashionable science—testing and experimenting with all the pieces from cutting-edge wellness tech to transformative dietary supplements—I’ve handpicked my prime 27 items, which now you can discover in my 2024 Vacation Present Information! 🎄
Right here’s a sneak peek at a few of my favourite wellness items:
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- Kineon MOVE+ Professional Pink Mild Remedy 🌞: This transportable LED and laser remedy gadget is right for dashing up muscle restoration, easing joint ache, and boosting circulation. It’s nice for athletes and energetic relations who need next-level reduction and efficiency assist.
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Drumroll Please… 🥠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 provides you a zero-guesswork information to becoming a whole skilled in what makes your mind tick, your physique work, your spirit blissful, 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 methods to construct muscle, burn fats, stability hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, far more!
A couple of of the important thing matters 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 price variability utilizing gentle, sound, and electrical interventions.
- Up to date methods 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 gadgets for higher shielding.
- The most recent on addressing power infections, detoxifying from mildew, 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.
- Recent routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
In case you’re able to transcend the fast fixes and reclaim management over your vitality, that is your probability. Filled with insights on all the pieces from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will provide help to construct a balanced, sustainable strategy to lifelong well being. I can’t wait so that you can expertise all the pieces 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 possibly can click on this hyperlink to pre-order your new up to date copy of Boundless.
Unlock Customized, Information-Pushed Insights and Well being Teaching Tailor-made to YOUR Distinctive Biology 📊
Struggling to make sense of your well being and wellness journey?
You’re not alone. The frustration of feeling fatigued, battling mind fog, or hitting a wall together with your health targets—regardless of all the stylish diets, dietary supplements, and train applications on the market—can depart you feeling misplaced and overwhelmed.
The foundation drawback is usually that almost all one-size-fits-all wellness methods fail to deal with your distinctive biology.
Enter LIFEprints, a complete well being optimization system with two tailor-made choices to satisfy your distinctive wellness wants.
LIFEprints Uncover gives a foundational strategy, that includes HTMA (hair tissue mineral evaluation) testing, which analyzes the mineral content material of your hair to offer a 3–4 month snapshot of your mineral and metabolic standing. With a customized report, you’ll obtain a customized well being blueprint with focused supplementation solutions, together with a one-on-one teaching name to information you thru these insights. You’ll additionally acquire entry to a vibrant group of wellness fanatics for added assist and inspiration.
For a extra immersive expertise, LIFEprints Rework contains all the advantages of Uncover, plus further sources that will help you put your insights into motion. It begins with a personalized pathway, constructed via an in-depth questionnaire, that shapes your wellness plan. This features a nourishing, goal-specific meal plan, skilled steering to combine new habits easily, and a 12-week dynamic motion program. To maintain you motivated, Rework gives common accountability reminders and month-to-month teaching calls with world-class consultants. With Rework, you’ll flip your information into sustainable way of life adjustments by receiving customized insights and actionable steps to deal with points like fatigue, stress, sleep issues, and weight administration, serving to you optimize power, focus, and general wellness for long-term well being.
Able to lastly see outcomes that make a distinction in how you are feeling and carry out?
You’ll be able to be a part of the waitlist for LIFEprints right here and uncover how actually personalized well being steering can rework your life.
Podcasts I Recorded This Week:Â
I’ve some HUGE information to share with you…
The Ben Greenfield Life podcast is getting a contemporary, new improve—it is time to say hi there to Boundless Life! 🎉
Why the change? It’s easy. The journey of optimizing your thoughts, physique, and spirit has advanced, and so has this podcast. You’re nonetheless getting the identical cutting-edge, no-BS, fringe well being content material you’ve come to know and love—however now with a reputation that totally captures what you and I are all about: breaking boundaries and residing with out limits.
Boundless Life is greater than only a title. It displays my mission that will help you unlock unstoppable power, conquer ache, sleep like a champ, and construct the form of confidence that makes you are feeling unstoppable. I am speaking about residing longer, performing higher, and thriving each single day.
This rebrand advantages you by delivering an excellent sharper deal with instruments, techniques, and methods that will help you dwell a life free from constraints. My aim? To empower you to turn out to be actually “boundless.†Buckle up—it’s going to be one heck of a experience!
You’ll be able to hear and subscribe on Apple Podcasts or Spotify.
How To HACK Plant Protein For Muscle Constructing, How *Little* Can You Practice To Keep Muscle (& A Sauna Technique), The Greatest Time To Take Melatonin, & Extra! Solosode #482
This episode was dropped at you by Joovv (code BEN), ZBiotics Pre-Alcohol Probiotic (code BEN15), Beekeeper’s Naturals (code BEN), and C60 Energy (code GREENFIELD15).
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This episode was dropped at you by Ben Greenfield’s Vacation Present Information, Younger Goose (code BEN10), BIOptimizers Magnesium Breakthrough (code BEN10), Manukora (code BEN), and Kineon.
The Newest Content material I Was Featured On This Week:
Tetragrammaton With Rick Rubin: Ben Greenfield
Ben Greenfield’s VIP Textual content Membership: To obtain unique texts from Ben Greenfield, textual content the phrase “FITNESS†to 411247 (throughout the U.S. solely).
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Product Of The Week
::: Save As much as 40% On My Household’s Favourite Nonstick, Non-Poisonous Pans :::
A startling examine by the Ecology Heart revealed that 79% of nonstick pans and 20% of baking pans are coated with PTFE (Teflon), a sort of PFA that may be dangerous to human and animal well being.
Publicity to those “ceaselessly chemical compounds†could trigger severe points like hormone disruption, immune system impairment, elevated most cancers danger, and developmental delays in youngsters.
Whereas European laws are advancing, these poisonous chemical compounds stay prevalent in US cookware. Even health-conscious people would possibly unknowingly compromise their wellness via the cookware they use, making it essential to decide on protected, non-toxic options.
Our Place gives an answer with their PFAS-free cookware, notably the Titanium All the time Pan Professional. Engineered with NoCoâ„¢ know-how, this pan is nearly indestructible, handles excessive warmth, and gives a coating-free, non-toxic nonstick expertise.
With their Black Friday sale providing as much as 40% off, it is a super time to improve your kitchen’s well being and efficiency.
Strive Our Place’s stunning, high-quality, sturdy cookware that’s made *with out* PFAS now and save 40% for a restricted time.
Upcoming Occasions:
A4M Longevity Fest in Las Vegas — December 13 to fifteen
Catch Ben on the A4M Longevity Fest in Las Vegas from December 13 to fifteen. He can be visiting the C60, Calroy, CODE Well being, and the Pendulum cubicles for a meet-and-greet and Q&A.
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s prime wellness convention, is making its U.S. debut in Austin, Texas—and I can be there! Be part of me for a strong speak and Q&A, plus expertise insights from 35 world-class audio system masking all the pieces from vitamin and health to longevity and psychological well being. Discover over 100 exhibitors, take a look at the most recent biohacking tech at no cost, and join with 2,000 like-minded attendees. Seize your tickets right here.
Sustain on Ben’s LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clear Protein
Uninterested in protein powders that style like chalk and depart you unhappy? Say hi there to Kion Clear Protein—the smoothest, creamiest mix of grass-fed, soy-free, gluten-free, non-GMO protein you’ve got ever skilled.
This premium whey protein isolate powder, crafted with natural pure flavors, delivers a wealthy, velvety texture that is excellent for mixing into scrumptious protein smoothies. Whether or not you are searching for muscle progress, post-workout restoration, metabolic assist, restorative sleep, immune perform, or enhanced cognitive well being, Kion Clear Protein has you coated.
Select from decadent chocolate or traditional vanilla flavors, or preserve it pure with unflavored. With a hefty 20 grams of protein per serving, you may really feel glad, energized, and able to conquer your day or exercise.
You deserve a protein powder that is clear, simply absorbed, and downright scrumptious, and Kion Clear Protein delivers precisely that.
Click on right here to get your arms on the most effective protein powders you may ever purchase: Kion Clear Protein.
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