Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly submit, I share with you my most attention-grabbing 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 study, giveaways, reductions, and extra!
New Discoveries
Need to Run Stronger and Acquire Energy + Endurance? Cease Transferring (Briefly) & Attempt Holding Nonetheless 🏃♂️💪
It is common for endurance athletes to spend numerous hours chasing marginal beneficial properties by means of mileage, intervals, and equipment tweaks, but many overlook one of the vital environment friendly strength-building instruments accessible: isometric power coaching.
This sort of coaching includes holding a place towards resistance moderately than shifting by means of a variety of movement, which can be way more impactful than most runners notice.
A current paper within the Energy and Conditioning Journal proposes that isometric power coaching can enhance operating efficiency by enhancing operating economic system and rising tendon stiffness.
Not like conventional dynamic power coaching, isometric work seems to drive significant neuromuscular and tendon diversifications whereas inflicting much less fatigue.
In sensible phrases, this implies you may concurrently enhance drive manufacturing, effectivity, and resilience with out the identical restoration calls for related to heavier lifting or high-volume health club classes.
By enhancing tendon stiffness, your physique can retailer and return power extra effectively with every stride. On the similar time, isometric coaching can improve neural drive, serving to you produce extra drive with out essentially including undesirable bulk, a mix that’s notably useful for endurance athletes.
A lot of the analysis to date factors to surprisingly easy protocols—issues like transient 3-second holds repeated 10 to twenty instances per session. Whereas research particularly on runners are nonetheless restricted, the underlying physiology is tough to disregard.
The important thing takeaway right here is that power beneficial properties don’t at all times require motion. Generally, holding pressure is sufficient.
In the event you’re a runner or endurance athlete on the lookout for low-fatigue methods to enhance efficiency, isometric coaching could also be price experimenting with. Strategically including brief, high-tension holds may complement your present coaching moderately than compete with it.
I’ve written extensively about power coaching for endurance athletes, operating economic system, tendon well being, and methods to construct resilience with out sabotaging restoration. You may verify these sources out right here:
Is Younger Plasma the Way forward for Growing older (& Can It Actually “Flip Again the Clock”)? 🩸
I’ve obtained a stunning variety of questions concerning the younger plasma alternative process I just lately did in Austin, Texas (at Austin Regenerative Remedy), notably the way it differs from the way more widespread Therapeutic Plasma Trade (TPE).
Whereas TPE removes plasma and replaces it with a substitute fluid, younger plasma alternative includes infusing precise plasma from younger human donors, sometimes called younger Recent Frozen Plasma (yFFP).
Younger donor plasma accommodates the identical core parts as customary plasma, together with proteins, hormones, and signaling molecules, however can also present larger concentrations of regenerative elements related to youthful physiology. In easy phrases, this implies you’re not simply “filtering” plasma, you’re introducing a biologically energetic alternative fluid moderately than a impartial substitute.
In the event you’d wish to see this protocol in motion, I break down the science, context, and my full expertise on this new video.
And if you would like to find extra about how these regenerative therapies work, together with the protection concerns and broader purposes, you may take heed to my conversations with Dr. Khanh Nguyen, founding father of Austin Regenerative Remedy, in these two podcasts:
In these discussions, we discover every thing from therapeutic plasma alternate and younger plasma alternative to exosomes, VSEL stem cells, salmon sperm DNA remedy, laser-based regenerative methods, and different cutting-edge interventions in fashionable regenerative medication.
For me, this now ranks among the many most noticeably impactful and engaging biohacking protocols I’ve experimented with, notably in areas comparable to restoration, pores and skin high quality, and total vitality. Whereas this actually falls into the class of utmost biohacking, it stays an attention-grabbing instance of how manipulating blood parts might affect systemic physiology.
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This Week in Well being & Efficiency: What the Newest Analysis Says
🩸 Ketone Monitoring Goes Mainstream: It is stunning what number of of us need to get into the blood ketone monitoring recreation, however the international ketone meter market is projected to develop quickly, pushed largely by diabetes administration and rising curiosity in metabolic monitoring applied sciences (learn extra right here).
🧠 Past Plaques—Alzheimer’s & Mind Gasoline: Rising analysis challenges the amyloid-only mannequin of Alzheimer’s illness, pointing as an alternative to vascular hypometabolism and mitochondrial dysfunction. Compounds like methylene blue and ketones might assist help mobile power manufacturing and cerebral metabolism (deep dive right here).
🥛 Chocolate Milk & Ketosis?: Surprisingly, a current research means that consuming chocolate milk earlier than train might not “kick you out of ketosis” throughout fasting. Sensible takeaway: Fueling appears to matter greater than inflexible fasting dogma. In the event you’re an athlete or train fanatic who’s fasting for the needs of ketosis, and also you desire a well-fueled exercise, a snack beforehand isn’t an enormous deal (research right here).
🦵 Tissue Flossing for Ache & Mobility: This easy compression approach, popularized by Kelly Starrett (visitor on this podcast episode), continues to realize traction for enhancing vary of movement and supporting restoration. Many athletes, together with myself, report noticeable advantages for joint discomfort (see the way it works right here).
Key Takeaway: From metabolic monitoring and mind energetics to train fueling and mobility hacks, the analysis retains reminding us that efficiency and longevity are deeply tied to how we handle power, motion, and restoration.
Need 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
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We’re Hiring a Half-Time Backend Engineer for LIFE Enterprises!
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In the event you get pleasure from proudly owning backend techniques end-to-end and need to assist construct know-how that elevates human efficiency, apply right here!
Podcasts I Recorded This Week:
The Newest Content material I Was Featured On This Week:
Biohacking the Vagus Nerve f. Ben Greenfield — The Well being Improve Podcast
Ben Greenfield on Elevating Wholesome Children, Being pregnant Health, and Dad Preparation
My Article Feed:
My full article feed and all archives of my articles are right here.
Upcoming Occasions:
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WaterBreak Summit 2026 — March 27–28, 2026
Expertise an insightful two-day gathering that brings collectively faith-forward teachings, sensible well being methods, and no-nonsense conversations about health, metabolism, hormones, intestine well being, and sustainable way of life change. Throughout keynote talks, professional classes, and group connections, you’ll study actionable frameworks that will help you steward your physique properly in a tradition flooded with fads, misinformation, and fast fixes. You may select Common Admission for full entry to each days, or improve to VIP for an unique Friday dinner with audio system and company earlier than the convention begins. Click on right here to affix us!
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“Grow to be Boundless” Longevity Retreat — April 29–Could 3, 2026
Be part of Ben Greenfield and Dr. Matthew Cook dinner in Nassau, Bahamas, at Champion Spirit Nation Membership for the “Grow to be Boundless” Longevity Retreat. This immersive, all-inclusive expertise facilities on every day exercises and mobility coaching, superior longevity and restoration therapies, expert-led workshops and Q&As, guided breathwork and meditation, and natural, nutrient-dense meals. You’ll have hands-on entry to modern modalities, together with hyperbaric oxygen, cryotherapy, distinction remedy, chilly plunges, crimson gentle sauna, and performance-focused therapies, all woven right into a luxurious, ocean-adjacent coaching atmosphere designed to help deep restoration, resilience, and sustained vitality. Discover particulars and reserve your spot right here.
Keep tuned for future updates—and you’ll at all times sustain with my LIVE appearances by trying out bengreenfieldlife.com/calendar!
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Cheers,
Ben
