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 be taught, giveaways, reductions, and extra!
New Discoveries
Sedation ≠Restorative Sleep: *This is* How Hashish-Based mostly Sleep Aids Influence Your REM Sleep (In line with New Science) 🌙
A brand-new pilot trial put cannabis-based sleep aids beneath the microscope, and the outcomes would possibly shock (and disappoint you).Â
On this double-blind, placebo-controlled, crossover research, researchers gave adults with scientific insomnia a nighttime dose of 200 mg of CBD plus 10 mg of THC, after which tracked their sleep utilizing high-density electroencephalography (EEG)—a brain-wave monitoring instrument that maps electrical exercise throughout sleep.
In comparison with the placebo, the cannabinoid mixture really lowered whole sleep time by ~25 minutes and decreased REM (speedy eye motion) sleep by ~34 minutes. It additionally delayed REM onset by over an hour.
Why does this matter?
REM sleep—the most recent stage of the sleep cycle characterised by elevated mind exercise—is essential for reminiscence consolidation, emotional processing, and restoration. Continual suppression of REM, as seen with THC and a few sleeping tablets, can depart you feeling groggy, much less resilient, and extra vulnerable to temper disturbances.Â
Curiously, contributors on this specific research didn’t present measurable impairments in alertness the following day, however they did report barely extra daytime sleepiness.
Based mostly on these findings, listed below are some takeaways so that you can contemplate:
- Don’t assume “pure†means protected. Cannabinoids could be higher alternate options to some sleep meds, however they will nonetheless disrupt sleep structure, particularly REM sleep. The precise stability between CBD and THC determines whether or not you expertise calming advantages, sedation, or detrimental results like grogginess, REM suppression, or anxiousness.
- CBD-heavy blends can really amplify the consequences of THC. CBD is able to growing blood ranges of THC by interfering with how the liver breaks it down (particularly, CBD inhibits CYP450 enzymes, that are chargeable for metabolizing THC). The result’s that THC stays in your system longer and at increased concentrations, which means even when a components is “CBD-heavy,†the THC inside it would hit tougher than anticipated, particularly in delicate or cannabis-naïve folks.
- Give attention to safer steps first. Make an effort to get daytime gentle publicity (particularly by way of morning daylight), restrict or block night blue-light publicity, set up circadian consistency (by sticking to the identical sleep/wake occasions), and take a look at confirmed sleep enhancers like supplementing with magnesium, glycine, or tart cherry.
- Begin low and gradual. If you do wish to discover cannabinoids, which is not essentially a nasty thought general, begin with very low THC (or CBD-dominant choices) and monitor the way it impacts your sleep high quality—not simply the length, however the way it feels and the way you operate the following day.
To sum it up: THC and CBD would possibly sedate you, however sedation shouldn’t be the identical as restorative sleep.
Shield your REM cycles at the beginning, since this has a significant affect in your temper and productiveness the next day.
P.S.: Whereas the research above exhibits that *sedating* your self with CBD or THC for sleep doesn’t all the time equal absolutely restorative relaxation, these compounds will help ease stress, calm the nervous system, assist restoration, and even cut back irritation.
That’s why I maintain Factor Well being’s Full Spectrum Most Power CBD Oil readily available—whether or not I’m touring, beneath strain, or simply have to take the sting off. I’ll use a dropper or two of the oil, or generally one or two gummies, relying on the state of affairs. If you wish to attempt it your self, you need to use code Ben15 to save lots of 15% off your order.
Need to uncover extra about methods to expertise the upsides of CBD, THC, and full-spectrum hemp, with out the widespread pitfalls? You possibly can take a look at these sources to grasp how dosing, ratios, and supply strategies could make all of the distinction:
Your Well being & Wellness Hub Simply Obtained a Contemporary New Look—Discover LIFE Community’s Superbly Redesigned Expertise 🎉
Too usually, your well being and wellness journey feels scattered: one place for podcasts, one other for recipes, one other for Q&As, and infinite looking simply to seek out what really works.
That’s why we lately redesigned LIFE Community—to make it simpler than ever to entry the steerage, sources, and neighborhood it is advisable thrive.
Now, every part it is advisable reside a wholesome, optimized life exists in a single smooth, easy-to-use house, 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 Individuals to Share Your Journey With: Be a part of uplifting teams and boards the place you possibly can 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 pleasing.
🤖 “Ask Ben†AI: Get customized solutions anytime from my AI, skilled on a long time 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 possibly can gas your physique with one of the best.
With skilled steerage, neighborhood assist, and trusted suggestions, that is your shortcut to more healthy dwelling and your launchpad to lasting change.
👉 You possibly can click on right here to discover the brand new web site right now!
*Right here’s* The best way to 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 workforce serving to you type 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 have now totally different teaching plans to fulfill you wherever you might be. Work 1-on-1 with one among my skilled 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 objectives contain optimizing VO2 max, chasing longevity, or simply making an attempt to construct muscle and mobility proper out of your lounge, we’ve acquired you lined.
Need to discover your TRIUMPH teaching choices?Â
Fill out our teaching type, and one among our skilled 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
☕ Espresso’s Hidden Catch: Love including cream and sugar to your espresso? This behavior can wipe out espresso’s pure advantages for longevity and cardiovascular safety, in accordance with a brand new meta-analysis (research right here).
🧬 Male Fertility Boosters: A large meta-analysis of fifty randomized managed trials with 5,266 males discovered dietary supplements like alpha-lipoic acid, CoQ10, L-carnitine, selenium, and zinc + folic acid considerably improved sperm high quality (learn the research).
💩 Poop Tablets for Longevity?: Fecal Microbiota Transplants (FMT) from preconditioned wholesome donors present promise in rejuvenating the intestine microbiome, selling wholesome getting older, and doubtlessly extending lifespan, though regulatory and security issues stay (full research right here).
🌱 Microplastics & the Intestine: Need to flush out microplastics? Ample soluble fiber and probiotics will help improve elimination and defend intestine well being, in accordance with new analysis (research right here).
Key Takeaway: From what you set in your espresso cup to the state of your intestine microbiome, easy day by day decisions—like your fiber consumption, complement decisions, and even future therapies like FMT—can profoundly form fertility, longevity, and resilience.
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 most recent well being and efficiency information sizzling off the press!
Product Of The Week
::: Assist Sluggish Down Growing older with 20% off Full-Spectrum Minerals :::
I speak lots about working smarter, not tougher, and about making small, strategic adjustments that compound over time to maintain you wanting, feeling, and performing your greatest.
A type of small day by day adjustments (and one among my largest secrets and techniques for slowing down getting older) is defending towards mineral depletion.
As you age, your demand for minerals goes manner up, inflicting you to want extra of the next:
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Zinc and selenium: Essential vitamins for pores and skin well being, collagen manufacturing, and wrinkle protection.
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Calcium, iron, and boron: Minerals that assist metabolism and promote wholesome physique composition.
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Magnesium and potassium: Important components that keep muscle operate, regulate electrolyte stability, and allow deep, restorative sleep.
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Chromium: A hint mineral essential for sustaining a steady temper and supporting mind operate.
The issue?
Because of depleted soils and declining meals high quality, even the cleanest food regimen normally gained’t meet your mineral wants.Â
That’s why I take advantage of BEAM Minerals.
As an alternative of popping a dozen totally different capsules daily, I simply take two capfuls of their liquid minerals each morning: one capful of their Electrolyze and one among Micro-BOOST.Â
They style like water, they’re practically 100% bioavailable, and your physique absorbs them inside minutes.
These formulation are additionally loaded with fulvic and humic complexes, that are highly effective antioxidants and transport molecules that shuttle minerals deep into your cells, the place they increase mitochondrial power manufacturing and struggle irritation.
In order for you an all-in-one, full-spectrum mineral answer to replenish your shops, assist restoration, and really feel a long time youthful—particularly when you’re navigating the hormonal shifts of menopause or simply trying to decelerate getting older—give BEAM Minerals a attempt.
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Podcasts I Recorded This Week:
Can ADHD and Dyslexia *REALLY* Be Cured with Imaginative and prescient Coaching? How Retraining the Eye-Mind Connection Transforms Studying, Focus, Concussion Restoration & Peak Efficiency — with Dr. Bryce Appelbaum