On this weekly put up, I share with you my most attention-grabbing discoveries of the week, together with the most recent 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 study, giveaways, reductions, and extra!
Probably the most persistent debates in health diet has been whether or not it’s best to slam a protein shake earlier than your exercise or instantly afterward to maximise your features.
For years, the so-called “anabolic window†was handled like gospel—miss it, and also you’d supposedly depart muscle on the desk.
Researchers in contrast the results of protein supplementation earlier than vs. after resistance coaching on each muscle power and lean mass in women and men.
No important variations have been discovered between the 2 methods.
In different phrases, whether or not you are taking protein earlier than or after resistance coaching, the end result is identical: each methods are efficient for constructing power and muscle mass.
This reinforces what many diet consultants have been suggesting in recent times: it’s not the timing that issues most, however fairly your whole every day protein consumption.
In case you constantly hit your protein objectives—sometimes within the vary of 1.4–2.0 grams per kilogram of physique weight—you’re masking your bases for efficiency and restoration.
The important thing takeaway? Don’t stress about sprinting to the blender after your final rep. In case you like your shake earlier than coaching, go for it. If afterward suits higher, that works too. The science reveals your muscle tissues will profit both means.
Wish to obtain extra insights into gaining muscle and power? You may take a look at these assets subsequent:
Inside My 10,000 Sq. Foot Longevity-Boosting Residence (& How one can Implement the Identical Rules Into Your Personal Dwelling Area) ðŸ¡
What wouldn’t it appear like if your own home have been constructed from the bottom as much as battle getting older, supercharge restoration, and optimize efficiency?
On this new video from Wellness Daddy, you’ll get to step inside my new 10,000 sq. ft. “longevity residence†and see precisely how I designed it to be a residing, respiratory biohacked atmosphere.
From the supplies within the flooring, partitions, and home windows to the air, water, and light-weight high quality, the dearth of EMFs, and even the kitchen and laundry room setup, each aspect is deliberately engineered to assist well being and resilience.
You’ll additionally get a tour of my private areas, together with the bed room and “Zen Den,†the place I share the instruments and strategies anybody can apply to their very own houses (irrespective of the dimensions) to create a cleaner, more healthy, and extra restorative atmosphere.
👉 You may watch the complete tour right here and uncover how one can weave the identical kind of longevity rules into your individual every day residing house.
Your Well being & Wellness Hub Simply Acquired a Contemporary New Look—Discover LIFE Community’s Superbly Redesigned Expertise 🎉
Too typically, your well being and wellness journey feels scattered: one place for podcasts, one other for recipes, one other for Q&As, and infinite looking out simply to seek out what really works.
That’s why we just lately redesigned LIFE Community—to make it simpler than ever to entry the steerage, assets, and neighborhood it’s essential thrive.
Now, the whole lot it’s essential reside a wholesome, optimized life exists in a single glossy, 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, diet plans, recipes, and wellness insights designed to assist remodel your physique and thoughts.
👥 Like-Minded Folks to Share Your Journey With: Be 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 assets to gasoline your way of life, making wholesome selections simpler and extra gratifying.
🤖 “Ask Ben†AI: Get customized solutions anytime from my AI, educated on many years of my well being and wellness content material—your 24/7 useful resource for fast, dependable steerage.
✨ New Characteristic—Vetted Wellness Spots: Uncover curated “Locations†that actually assist your well being—from seed-oil-free eating places to natural markets, gyms, and extra. Every spot is handpicked so you possibly can gasoline your physique with the most effective.
With professional steerage, neighborhood assist, and trusted suggestions, that is your shortcut to more healthy residing and your launchpad to lasting change.
👉 You may click on right here to discover the brand new web site at present!
*Right here’s* How one can Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching
I get it—navigating your well being and health in at present’s world can really feel like chasing a shifting 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 crew serving to you type by way of the noise, guiding you step-by-step based mostly in your distinctive biomarkers, objectives, and way of life?
With TRIUMPH Teaching, you achieve entry to elite-level assist with out the guesswork.
Now we have totally different teaching plans to satisfy you wherever you’re. Work 1-on-1 with one among 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 objectives contain optimizing VO2 max, chasing longevity, or simply making an attempt to construct muscle and mobility proper out of your front room, we’ve received you lined.
Wish to discover your TRIUMPH teaching choices?Â
Fill out our teaching type, and one among 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
🚬 Hashish & Coronary heart Well being: A meta-analysis of 24 observational research discovered hashish use was linked to greater cardiovascular threat, particularly when inhaled. Notably, many individuals additionally smoked cigarettes and drank alcohol (and doubtless ate Cheetos, too), which doubtless compounded the danger (research right here).
🊠Juice vs. Complete Fruit for Blood Sugar: In a randomized trial with kind 2 diabetics, blood glucose and insulin responses have been no totally different between consuming orange juice and consuming complete oranges. Caveat: this was a brief research and didn’t observe intestine well being or long-term outcomes (full research right here).
ðŸ‹ï¸ Fasted Coaching Fantasy? New proof means that resistance coaching fasted might not be excellent for muscle development, although this research checked out untrained adults who normally achieve muscle no matter eating regimen. For critical lifters, fed coaching doubtless has benefits (learn the research).
â³ Anti-Getting older Compounds That Truly Work?: Out of 36 compounds examined throughout mammals and non-mammals, solely 8 constantly prolonged mammalian lifespan: curcumin, spermidine, epithalamin, D-glucosamine, estradiol, simvastatin, SKQ, and taurine (learn extra right here).
Key Takeaway: Not all eating regimen hacks or dietary supplements are created equal. Whereas hashish and fasting exercises could include hidden dangers, sure easy compounds (like taurine or curcumin) are exhibiting actual promise for longevity.
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 scorching off the press!
Product Of The Week
::: Strive a Free 15-Day Trial of Quantum Improve & See How It Helps Mind Exercise, Calmness, and Circulate :::
What in the event you may flip a change and, inside simply half-hour, measurably decrease your stress, enhance mind efficiency, and slip into a peaceful, targeted “circulate†state—with out tablets, stimulants, or infinite meditation follow?
In a current research utilizing probably the most superior EEG system on the planet (a 256-channel system), researchers noticed outstanding shifts in simply half-hour of use of Quantum Improve.
Quantum Improve is a quantum power service that delivers a high-vibrational subject on to your chosen goal—whether or not that is your self, your house, your workplace, and even your canine.
No {hardware}. No wearables. Only a subject that helps mobile operate, brainwave regulation, and restoration on demand.
This isn’t fluff; the system is clinically validated and may visualize mind exercise with MRI-level precision.
Right here’s what occurred in half an hour when individuals tried Quantum Improve:
📉 Stress-related mind exercise plummeted by 80%.
📈 Alpha brainwave exercise—linked to calm and circulate states—elevated by a outstanding 13-fold.
💓 HRV climbed considerably, pointing to a nervous system that’s extra balanced, resilient, and able to deal with stress.
These are the sorts of measurable adjustments you’re feeling, they usually spotlight how Quantum Improve will help realign the physique and thoughts in at present’s high-stress, wi-fi world.
You may click on right here and use code BEN15 to attempt Quantum Improve for FREE for 15 days—no strings connected, 100% risk-free.
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 obtainable!
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 may flip to *any* chapter and uncover probably the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, steadiness hormones, reside longer, sleep higher, have mind-blowing intercourse, and far, rather more!
Just a few 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 charge variability utilizing gentle, sound, and electrical interventions.
- Up to date methods 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 gadgets for higher shielding.
- The most recent 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 harm 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 short fixes and reclaim management over your vitality, that is your likelihood. Filled with insights on the whole lot from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will show you how to construct a balanced, sustainable method to lifelong well being. I can not wait so that you can expertise the whole lot this information has to supply!
In case you’re prepared to find a treasure trove of the most recent 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:
Low-Carb Vs. Excessive-Carb Battle — What’s BETTER For Your Well being & Metabolism: Fat or Sugar? with Dr. Eric Westman and Jay Feldman