Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly put up, 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 may sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
Fasting, Calorie Reducing, or Surplus—What Science Says In regards to the “Candy Spot” for Fats Loss & Muscle Achieve 🍽️⏰
Intermittent fasting, time-restricted consuming, calorie chopping, and volumetrics—you’ve got in all probability seen the food plan wars rage on, however what does the precise analysis say about how these patterns have an effect on your physique composition?
Two new research make clear these methods—and the outcomes would possibly shock you…
In a 12-week randomized trial, researchers in contrast two diets: time-restricted consuming (TRE, also referred to as intermittent fasting), the place meals are consumed inside an 8-hour window, and a volumetric food plan, which emphasizes filling, low-calorie meals reminiscent of greens, soups, and different high-water-content meals.
Each teams misplaced fats, trimmed their waistlines, and preserved lean muscle mass. There was no distinction in outcomes, exhibiting time-restricted consuming isn’t a magical fat-burning hack; it simply reduces calorie consumption by shortening the consuming window and making it tougher to overeat.
On the flip aspect, in case your purpose is to construct muscle whereas shedding fats, one other research means that this type of physique recomposition may be efficiently achieved.
Researchers discovered that the candy spot for most individuals lies in a ten–20% calorie surplus, simply sufficient to gas hypertrophy and restoration, however not a lot that you just add undesirable physique fats.
Paired with correct resistance coaching, this gentle surplus helps measurable muscle progress whereas nonetheless permitting fats loss in some instances.
Based mostly on the findings above, listed here are just a few sensible key takeaways…
🥗 If fats loss is your purpose:
Decide the consuming sample that helps you follow a modest calorie deficit persistently (a discount of about 300–500 energy per day for most individuals), whether or not that’s TRE, volumetrics, or one other technique.
Volumetrics works properly in the event you like consuming massive, filling meals, whereas TRE works properly in the event you choose fewer consuming home windows and don’t thoughts skipping breakfast.
💪 If muscle achieve is your precedence:
Keep away from the old-school “soiled bulk,” wherein the main target is especially on consuming as many energy as potential.
A small, managed surplus of about 10–20% over your upkeep quantity of energy (or about an additional 200–400 energy per day) paired with lifting will get the job executed with out the fluff.
Above all, sustainability beats excessive hacks. For physique composition modifications, intention for a gradual 300–500 calorie deficit per day for fats loss, or a 200–400 calorie surplus for muscle achieve.
Your physique doesn’t want extremes to see outcomes; it thrives on consistency, nutrient high quality, power steadiness, and correct restoration.
All for studying extra about how you can slim down, bulk up, or grasp fasting? You’ll be able to take a look at these assets:
Be part of Me Stay in London This September on the Ultimate Biohacking Occasion of the Yr! 🧬🇬🇧
I’m pumped to announce that I’ll be talking on the Well being Optimisation Summit in London this September 13–14—one of the vital cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “convention”—it’s the premier international gathering for many who need to take management of their biology, improve their efficiency, and future-proof their well being.
Filled with hands-on instruments you may strive for your self, cutting-edge insights from main voices in well being and wellness, and the newest breakthroughs in science and know-how, the Well being Optimisation Summit permits you to discover the optimization of each pillar of human efficiency—from health and diet 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 actually), 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* techniques I exploit to really feel and performance at my peak.
For those who’ve ever wished to attach along with your favourite wellness leaders in individual and go deep on all the pieces from mitochondrial perform to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
*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 shifting goal. One week it’s about your macros, the following it’s wearables and peptide stacks.
When was the final time you had an precise group serving to you type by the noise, guiding you step-by-step primarily based in your distinctive biomarkers, targets, and life-style?
With TRIUMPH Teaching, you achieve entry to elite-level help with out the guesswork.
We have now totally different teaching plans to fulfill you wherever you might be. Work 1-on-1 with certainly one of my knowledgeable 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 making an attempt to construct muscle and mobility proper out of your lounge, we’ve received you lined.
Wish to discover your TRIUMPH teaching choices?
Fill out our teaching type, and certainly one of our knowledgeable 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 🚀
🥦 Texture Issues for Urge for food Management: A randomized crossover research exhibits that harder-textured, lower-energy-density meals can considerably cut back calorie consumption throughout a meal in comparison with softer, higher-energy meals. That is one thing to bear in mind, whether or not you’re leaning out or bulking (learn extra right here).
🧪 Lithium & Alzheimer’s: Lithium continues to emerge as one of the vital highly effective compounds for Alzheimer’s prevention and remedy. A landmark paper highlights its potential mechanisms, and I just lately unpacked its off-label makes use of with Dr. Sandra Kauffman on my podcast right here (after which I began taking 75 mg of lithium per day) (research right here).
🔥 Warmth Remedy & Efficiency: A brand new trial means that warmth publicity after train doesn’t increase efficiency, however right here’s the catch: individuals weren’t examined in scorching situations. This runs opposite to prior research exhibiting sauna and warmth adaptation can improve purple blood cell manufacturing and endurance (see the research).
📌 Key Takeaway: Meals texture can affect urge for food greater than you understand, lithium is shaping up as a serious participant in neuroprotection, and in relation to warmth remedy, context (and situations) matter.
🔗 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 off the press! 🚀
Product Of The Week
::: Save As much as 30% on the Smarter NAD⁺ Stack for Vitality and Longevity :::
For years, NAD⁺ help has been certainly one of my go-to methods for clear power, sharper cognition, and more healthy ageing. 
I’ve used nicotinamide mononucleotide (NMN), nicotinamide riboside (NR), and even nicotinamide adenine dinucleotide (NAD⁺) IVs. All of them work, however right here’s the kicker: two enzymes can quietly stand in the best way of you experiencing the complete outcomes…
Nicotinamide N-methyltransferase (NNMT) is the molecular handbrake that drains methylation assets and slows NAD⁺ salvage—the recycling pathway that converts precursors like nicotinamide again into NAD⁺.
Cluster of Differentiation 38 (CD38), the NAD⁺ “shopper,” ramps up with age and breaks NAD down sooner than you may replenish it.
So as an alternative of solely topping up the tank with extra NAD precursors, I prefer to pair them with molecules that shield recycling and sluggish the loss.
The smarter stack seems to be like this:
- 5-Amino-1MQ + JBSNF-000088 — NNMT inhibitors that cut back wasted nicotinamide methylation, spare SAMe (key for wholesome methylation and homocysteine steadiness), and help NAD⁺ salvage.
- Apigenin, quercetin, fisetin, pterostilbene — Plant compounds proven in research to inhibit CD38, increase SIRT1 exercise, and improve mobile NAD⁺ whereas stacking antioxidant and anti inflammatory advantages.
- Epitalon — Price an honorable point out for its potential function in telomere lengthening and circadian steadiness.
Most NAD⁺ formulation simply dump uncooked supplies into the system, however LVLUP Longevity goes additional.
It combines confirmed NAD⁺ precursors with focused NNMT and CD38 modulators, plus methylation help, eradicating bottlenecks so that you recycle higher, burn cleaner, and age slower.
This stack isn’t nearly residing longer however about turning again the clock in your day by day power, mitochondrial efficiency, and resilience so you are feeling sharper, clearer, and stronger.
🥁 The Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
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 provides you a zero-guesswork information to becoming an entire knowledgeable in what makes your mind tick, your physique work, your spirit completely happy, and your life fulfilled.
You’ll be able to flip to *any* chapter and uncover probably the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, steadiness hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, way more!
A number of of the important thing subjects 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 consequences of electromagnetic frequencies on the mind and physique, with recommendations on modifying gadgets for higher shielding.
- The newest on addressing continual infections, detoxifying from mould, and enhancing intestine perform with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols primarily based on latest 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.
For those who’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 newest anti-aging strategies, Boundless will assist you construct a balanced, sustainable strategy to lifelong well being. I can not wait so that you can expertise all the pieces this information has to supply!
For those who’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:
CAROL Bike (code BEN), Gameday Males’s Well being, Simply Thrive (code BEN), Calroy, and Ketone-IQ.
