April 3, 2025
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly submit, I share with you my most fascinating discoveries of the week, together with the newest information on the fronts of health, diet, 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
Is Chilly Remedy Making You Hungrier? The Shivering Reality About Chilly Publicity, Elevated Starvation, & Fats Loss 🥶ðŸ½ï¸Â
You’ve most likely heard all about how chilly publicity—whether or not ice baths, chilly showers, or cryotherapy–can ramp up your metabolism, increase restoration, and assist with fats loss. However there’s one thing suprising you may not be contemplating: chilly publicity can truly make you hungrier.
A current examine revealed within the American Journal of Scientific Diet simply flipped the script on the concept that chilly at all times equals fats loss. In a managed crossover trial, researchers had 47 adults spend 24 hours in a analysis facility the place they may eat as a lot as they wished. The kicker? They did this in each chilly (19°C) and thermoneutral (23.5°C) situations to check how the temperature affected their calorie consumption.
When the room was colder, members ate about 13% extra meals, clocking in an additional 411 energy on common. 🤯
Now, the fascinating half right here is that this elevated meals consumption wasn’t tied to modifications in power expenditure, respiratory trade ratio (RER), and even carbohydrate oxidation. In different phrases, chilly publicity itself didn’t considerably enhance calorie burn—it simply made individuals hungrier and led them to eat extra.
The researchers speculate that chilly publicity prompts your physique’s pure energy-sensing mechanisms, prompting you to devour additional energy to assist preserve your core temperature. After being uncovered to chilly, your physique could enter a refined type of survival mode, working tougher to remain heat, which indicators your mind to refuel. This occurs as a result of consuming will increase thermogenesis—a course of often called the Thermic Impact of Meals (TEF)—which generates warmth throughout digestion.
Curiously, within the examine, some members continued to eat extra the subsequent day if their our bodies had elevated carbohydrate oxidation throughout the chilly section, indicating that the results of chilly publicity on urge for food may persist even after the temperature normalizes.
â„ï¸ So, what’s the takeaway?
✔ï¸If you happen to’re utilizing chilly remedy as a part of a fat-loss routine, simply needless to say it’d make you hungrier than normal. That post-ice-bath burger you’re craving may not simply be in your head—it’s your physique’s approach of compensating for the acute chill you skilled.
✔ï¸In case your objective is to lose physique fats, it’s all about steadiness. Chilly publicity has its place for enhancing your metabolism and restoration from train, however don’t let these elevated cravings catch you off guard.Â
✔ï¸Keep aware of your calorie consumption post-cold remedy, and preserve the give attention to nutrient-dense, satiating meals to maintain these cravings in examine.
The underside line: chilly publicity may make you are feeling like a superhero, however it might probably additionally make you hungrier than a bear rising from hibernation. Know the science, and also you’ll know the way to benefit from your chilly remedy with out sabotaging your objectives.
Fascinated by studying extra about the way to reap essentially the most advantages from chilly remedy, together with for metabolic enhancement and fats loss? Try these sources:
- From Despair, Dependancy & Low Power to Turning into a Whole Breathwork Ninja: The right way to Unlock the *Transformative* POWER of Breath, Chilly Remedy & Sweat Lodges with Michael Nuss and Maximilian Freiler.
- Keto vs. Carnivore, Hormonal Chaos from Excessive Protein, the *Stunning* Reality About Chilly Publicity, and Why Carbs Are CRUCIAL with Jay Feldman.
- 377: The Huge Vitamin D Mistake, How Ben Reads A Guide A Day, Chilly Remedy vs. Cryotherapy vs. Chilly Thermogenesis & A lot Extra!
- Capsaicin, Chilly Thermogenesis, Keto Cooking Suggestions, Getting To Know Ben Greenfield & A lot Extra!
- The two Finest Methods To Burn Fats Quick (With out Destroying Your Hormones Or Metabolism).
- The BEST Dietary supplements & Assessments For Infants & Youngsters, Methylene Blue For The Mind, Does Chilly Water Immersion “Smash†Train Outcomes & MORE! Solosode #483.
- Your Mind’s Armor: Why You Want To Care About Your Blood Mind Barrier (13 Methods To Repair A Leaky Mind).
- Stack Chilly Thermogenesis, Blood Move Restriction & Grounding With Excessive Depth Interval Coaching For Huge Cardiovascular & Hormonal Beneficial properties, With VASPER Inventor Peter Wasowski.
📢 This Week in Well being & Efficiency: What the Newest Analysis Says 🚀
🩸 Blood Donation Alters Genes: Donating blood can truly change your genes! New Analysis discovered that frequent blood donation was linked to genetic modifications in blood stem cells that assist the manufacturing of recent, non-cancerous cells—with out elevating most cancers danger. A captivating take a look at how your physique adapts to common blood donation (learn extra right here).
😴 Exogenous Ketones for Higher Sleep: Taking BHB ketones earlier than mattress (1.5 to 2.9 grams) can assist enhance sleep high quality, resulting in increased scores for “sleepiness on rising†and “frequent dreaming.†This may very well be value a shot in case your sleep wants a lift (try the examine).
🥤 Food plan Soda & Nervousness Threat: Do you drink Food plan Coke frequently and really feel anxious? I do know that lately I stated an occasional Food plan Coke wasn’t an issue, however seems that frequently consuming weight loss plan sodas containing aspartame (like Food plan Coke) is linked to elevated anxiousness and unfavorable impacts on sperm well being, in keeping with new analysis. One thing to consider earlier than cracking open that may, fellas (full particulars right here courtesy of Nick Norwitz).
💚 Hashish and Early Coronary heart Assaults: A brand new examine means that hashish customers are considerably extra prone to expertise a coronary heart assault at a youthful age in comparison with non-users. Undoubtedly value noting if you happen to’re an everyday person (learn the report right here).
📌 Key Takeaway: This week’s analysis reveals some shocking results of frequent habits—from blood donation altering gene expression to weight loss plan soda rising anxiousness and hashish use elevating coronary heart assault danger—plus a possible sleep increase from ketones.
🔗 Wish to dive deeper? Click on the hyperlinks above to discover the analysis and click on right here to comply with me on X for all the newest well being and efficiency information scorching of the press! 🚀
Product Of The Week
::: Save 15% on Fatty15, a Little-Recognized Hack for Resilient Growing old ::
Getting older can really feel like your physique’s beginning to flip in opposition to you. You’re placing within the work: coaching onerous, consuming clear, prioritizing sleep. However regardless of how dialed-in your routine is, your cells simply don’t appear to bounce again like they used to. It’s irritating, proper?
There is a shocking new participant within the longevity recreation that might allow you to keep robust and resilient as you age—and it’s known as C15:0. This little-known fatty acid may simply change into your secret weapon for staying energized, recovering sooner, and preserving your physique performing at its greatest.
A current examine revealed in Vitamins revealed that C15:0 packs a severe punch in the case of mobile well being. Not solely does it assist fortify your cells in opposition to age-related breakdown, however it even outperformed rapamycin—one of the well-researched longevity compounds—in the case of enhancing mobile operate. In different phrases, if you happen to’re trying to age like a professional, fatty15 may simply be the sting you’ve been on the lookout for.
This isn’t just a few fly-by-night discovery. A decade of Navy-funded analysis has led to Fatty15, a pure, bioavailable, science-backed, patented, and award-winning C15:0 complement designed to gradual ageing and defend your long-term well being.
And once I say science-backed, I’m not kidding. Fatty15 has racked up:
- 40+ patents
- 100+ peer-reviewed research
- 20+ awards
These items is clinically confirmed to assist:
✔ï¸Liver well being
✔ï¸Purple blood cell well being
✔ï¸Ldl cholesterol well being
✔ï¸Intestine microbiome well being
If you happen to’re severe about staying resilient, vibrant, and robust because the years go by, Fatty15 is the actual deal. Need in?Â
Get 15% off your first order of Fatty15 with code BEN at checkout right here.
🥠You Can Now PRE-ORDER Your Totally Up to date Copy of Boundless to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
During the last 12 months, 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 an entire professional 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 strategies to construct muscle, burn fats, steadiness hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, rather 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 fee variability utilizing mild, sound, and electrical interventions.
- Up to date strategies for restoring circadian steadiness, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the results of electromagnetic frequencies on the mind and physique, with tips about modifying units for higher shielding.
- The newest on addressing continual infections, detoxifying from mildew, and enhancing intestine operate 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 damage restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
If you happen to’re able to transcend the fast 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 allow you to construct a balanced, sustainable strategy to lifelong well being. I can’t wait so that you can expertise every thing this information has to supply!
If you happen to’re able to uncover a treasure trove of the newest 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.
Podcasts I Recorded This Week:Â
Why Males Are Dropping Their Erections, Intriguing Science of Vitamin Microtransporters, Biohacking Your Nap, and a Entire Lot Extra: Solosode #488
Hoolest, Simply Thrive (code BEN), MUDWTR, LVLUP Well being (code BEN15), and Fatty15Â (code BEN).
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NOVOS (code BEN10), Quantum Improve (code BEN15), Feno (code BEN), Organifi, Historical Crunch, and Manukora (code BEN).
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The Newest Content material I Was Featured On This Week:
Males’s Well being Australia: Purple Mild Remedy Legit?
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Upcoming Occasions:
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s high wellness convention, is making its U.S. debut in Austin, Texas—and I will probably be there! Be a part of me for a strong discuss and Q&A, plus expertise insights from 35 world-class audio system protecting every thing from diet and health to longevity and psychological well being. Discover over 100 exhibitors, check the newest biohacking tech, and join with 2,000 like-minded attendees. Seize your tickets right here.
The Boundless Household Retreat with Ben Greenfield — Crans-Montana, Switzerland: Could 28 – June 1, 2025
Be a part of me within the Swiss mountains for a five-day wellness retreat designed to deepen connections, optimize well being, and rejuvenate the thoughts and physique. You will expertise each day motion, breathwork, chilly plunges, mountaineering, and hands-on workshops whereas studying cutting-edge methods for longevity and stress resilience. Spots are restricted—reserve your home right here.
The Ark Retreat — Spokane, WA.
Be a part of me at The Ark Retreat, an unique, cutting-edge wellness expertise at my totally biohacked dwelling in Spokane. You’ll get hands-on entry to the newest biohacking tech, natural farm-to-table meals, customized well being insights, and the possibility to attach with a like-minded group—all in a perfected atmosphere designed to optimize air, mild, water, and power. Do not miss this chance to rework your well being and construct lasting connections. Click on right here to snag one among 300 spots now.
Sustain on my LIVE appearances by following bengreenfieldlife.com/calendar!
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