November 20, 2025
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly publish, 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 possibly can sustain with alternatives to study, giveaways, reductions, and extra!
New Discoveries
Intimidated or Injured By Heavy Weights for Features? New Science Says You Ought to Give attention to *This* As a substitute 💪
Suppose it’s good to raise heavy for measurement or persist with a “magic” rep vary for beneficial properties?
Suppose once more…
This evaluation compares the impression of low-, moderate-, and high-load resistance coaching to muscle fatigue on muscle development, utilizing a community meta-analysis that features total and subgroup outcomes, with examine estimates proven by threat of bias and summarized by pooled outcomes. See the examine right here.
A brand new wave of research—together with a number of meta-analyses led by train science researcher and professor Dr. Brad Schoenfeld—exhibits that muscle hypertrophy (the expansion and enhance in measurement of muscle cells) can happen throughout a large spectrum of masses and reps, from as few as 7 to as many as 35 per set, offered you prepare near muscular failure.
Whereas heavier masses persistently produce better maximal energy beneficial properties, lighter masses carried out to failure stimulate comparable muscle development, difficult the long-held “repetition continuum” idea that states particular rep ranges are required for particular outcomes.
Researchers discovered that when whole coaching quantity is matched, the physique adapts equally to a wide range of rep schemes—that means you possibly can obtain hypertrophy by way of each heavy and lightweight lifting types.
Apparently, untrained adults are inclined to acquire measurement sooner at any load, whereas educated lifters could profit most from rotating between low-, moderate-, and high-load classes to maximise adaptation and restoration.
And for these quick on time?
Superset coaching—performing workout routines back-to-back with minimal relaxation—can ship equal beneficial properties in muscle, endurance, and energy in comparison with conventional exercises, however in a fraction of the time. Supersets not solely enhance effectivity but in addition enhance metabolic stress, which might additional improve hypertrophy.
To sum it up, there’s no single “good” load or rep vary for muscle development.
Whether or not you’re lifting heavy, going lighter for greater reps, or combining actions in supersets, depth and proximity to failure are what really drive progress. Practice sensible, keep constant, and your physique will reply throughout the total spectrum of effort.
Fascinated about studying extra about find out how to construct muscle and energy? You’ll be able to take a look at these further assets:
🎄 My 2025 Vacation Present Information Is Right here! 25 *Handpicked* Wellness Presents for Stronger Our bodies, Sharper Minds & Pleasure All Yr Lengthy 🎁🎅
The vacations are a reminder of what actually issues—connection, that means, and the folks you maintain shut.
And whereas most presents fade, those that improve and help well being preserve giving, as a result of whenever you give one thing that nurtures well-being, you’re offering vitality, readability, and a greater strategy to stay day after day.
After testing and finding out the best instruments for vitality and longevity, I’ve *handpicked* 25 presents for you.
You’ll discover all of them in my 2025 Vacation Present Information—every one chosen that can assist you and the folks you like really feel your greatest, this season and past.
Right here’s a sneak peek at a few of my favourite wellness presents…
Final Longevity Floor Remedy Sleep Mat & Pillowcase 🌿
In case you have mother and father, grandparents, or family members who wrestle with continual ache, irritation, or stressed sleep, this can be a present they’ll thanks for many times. Backed by greater than 20 peer-reviewed research, Final Longevity’s Floor Remedy Sleep Mat and Pillowcase assist cut back ache and irritation, steadiness cortisol, and enhance circulation, metabolism, and total restoration—all whilst you sleep.
BON CHARGE Purple Gentle Face Masks 🔴
On the lookout for a wellness present that feels each luxurious and useful? BON CHARGE’s Purple Gentle Face Masks (you’ve seemingly seen me don this on social media with my spouse) helps improve pores and skin well being, increase collagen manufacturing, and promote rest—all by way of the ability of sunshine remedy. BON CHARGE additionally presents infrared sauna blankets, blue-light-blocking lamps, and different modern merchandise designed to help longevity and pure magnificence.
Use Code BGL25 to Save 25% Off
Ra Optics Blue Gentle Safety Glasses 😎
Fixed publicity to synthetic mild can disrupt hormones, drain vitality, and intervene with sleep. Ra Optics creates premium blue mild safety eyewear that helps optimize your mild setting across the clock, enhancing focus, vitality, and restoration. Their Daylight lenses cut back display pressure and steadiness indoor mild publicity, whereas the Sundown lenses assist your physique unwind naturally within the night. For daytime outside use, the BlueSync lenses filter dangerous mild with out blocking the helpful spectrum—making Ra Optics a considerate present for anybody who values efficiency, relaxation, and longevity.
Black Friday Early Entry (Nov 8–27)
Purchase 1 → 15% off · Purchase 2 → 20% off · Purchase 3 → 25% off · Purchase 4+ → 30% off
Purchase 2+ → Free Gentle Food regimen Course ($297 worth)
Black Friday–Cyber Monday (Nov 28–Dec 3)
Purchase 1 → 20% off · Purchase 2 → 25% off · Purchase 3 → 30% off · Purchase 4+ → 35% off
Purchase 2+ → Free Gentle Food regimen Course ($297 worth)
Vacation Sale (Dec 10–26)
Purchase 1 → 15% off · Purchase 2+ → 20% off
All U.S. orders → Free 2-Day Specific Transport
Verify Out Their Unimaginable Vacation Offers Right here!
With 25 superb choices—and a few unique financial savings I’ve scored only for you—you’re set to be the star of Christmas. Moreover, you may additionally need to take a look at:
- 💙 Troscriptions Precision-Formulated Troches (use code BEN25 to avoid wasting 25% off) — Doctor-formulated dissolvable tablets that improve focus, calm, and sleep with exact, fast-acting components.
- 🍸 LVLUP Well being Liver Help Complicated (as much as 40% off sitewide) — Help detox and restoration so you possibly can really feel refreshed after these festive nights.
- 🔥 Sunlighten mPulse Sensible Sauna (use code BEN25 to avoid wasting as much as $2,200 + FREE delivery) — Expertise deep rest, improved circulation, and full-body renewal with purple and infrared mild remedy.
From unique financial savings on longevity-boosting skincare and restorative purple mild units to outstanding reductions on superior restoration instruments and precision-formulated nootropics, you’ll discover all the very best stocking stuffers and life-optimizing options to stay boundless in my 2025 Present Information.
So this yr, skip the predictable presents and shock somebody with a present that helps them really feel superb all yr lengthy. You’ll be able to click on the hyperlink under to start out looking for the very best in trendy wellness!
My LIFE Community Staff Is Hiring a Advertising and marketing Coordinator! 🚀
Do you thrive in a fast-paced setting the place innovation, precision, and objective come collectively? Are you enthusiastic about well being, efficiency, and bringing daring concepts to life by way of group or advertising excellence?
You’re in luck: the LIFE Enterprises Staff (which incorporates Ben Greenfield Life, LIFE Community, TRIUMPH Teaching, and LIFE Market) is hiring!
The Advertising and marketing Coordinator would be the strategic and operational hub for advertising throughout LIFE manufacturers. This position blends inventive imaginative and prescient with data-driven execution—creating advertising plans, coordinating campaigns, and driving measurable development in viewers engagement, conversions, and model attain.
This position requires a self-starter who’s organized, proactive, and enthusiastic about well being and efficiency optimization. If that sounds such as you, we’d love to listen to from you and discover how one can assist form the way forward for the LIFE ecosystem.
You’ll be able to apply for the place right here!
Most Protein Bars Are Junk Meals in Disguise… So I Created *This* Scrumptious Repair ⚡🧠🍫
I’ve been engaged on one thing behind the scenes that’s about to alter the way in which you gasoline your physique and mind, and completely remodel the protein and vitality bar business.
As you most likely already know, most protein bars (and vitality bars typically) are filled with junk—they spike your blood sugar, wreck your intestine, depart you hungry an hour later, and so they style like cardboard.
Positive, you get protein, however a whole lot of crap together with it, and not likely a lot urge for food satiation or noticeable cognitive upticks in any respect. 👎
So, primarily based on what I do know in regards to the intriguing science of fueling with ketones, I made a decision to construct one thing completely totally different…
👉 Meet Boundless Bar—the world’s FIRST ketone-powered protein bar.
Not like sugar, which burns quick and results in vitality crashes, Boundless Bar is constructed round goBHB®, the gold normal in exogenous ketones, serving to you:
- Gasoline your exercises with ketone-backed vitality that sustains bodily and psychological efficiency for hours on finish.
- Keep sharp at work with enhanced psychological readability, reminiscence recall, and focus.
- Help restoration and restore with collagen for muscle groups, joints, pores and skin, and connective tissue.
- Curb cravings with satisfying protein and ketone-driven urge for food management.
- Optimize your getting old with components that promote mobile resilience and whole-body vitality.
Each Boundless Bar consists of:
🍖 18g of hydrolyzed collagen protein to help muscle restoration, joint well being, hair, and pores and skin.
🔥 260–270 energy (relying on the flavour) with wholesome fat from cashew butter and cocoa butter to maintain you fueled.
⚡ goBHB® ketones for fast, steady vitality with out stimulants, sugar crashes, or jitters.
🚫 Zero seed oils, gluten, dairy, or soy for guilt-free, gut-friendly diet.
🍯 Honey and monk fruit for a naturally balanced, indulgent taste.
And overlook the chalky style of typical protein bars or the nasty aftertaste of most ketone merchandise—with Boundless, you possibly can select from two scrumptious flavors (extra to return, together with Blueberry Pie and Chocolate Chip!):
- 🍯 Cinnamon Roll Bar (simply 270 cal): Blends actual cinnamon spice with creamy cashew butter and a contact of honey and monk fruit, delivering the style of a cinnamon roll with the gasoline of a efficiency product.
- 🍰 Vanilla Cheesecake Bar (simply 260 cal): Combines easy vanilla with a wealthy, creamy texture, providing you with the indulgence of cheesecake in your pocket—with out the sugar crash.
Each flavors make it simple to remain on observe whereas having fun with each chunk, offering you with clear gasoline and a better, all-day ally to p
ower your mind, physique, and future.
Usually, to realize ketosis, it’s a must to suck down a bitter drink, quick for days, or interact in strict carb restriction. However now you possibly can fairly actually eat your manner into ketosis with a scrumptious low-calorie, high-protein bar that satisfies your urge for food and powers your day for hours on finish.
Are you able to experience the ability of ketones and step right into a Boundless you?
You’ll be able to click on right here to buy your Boundless Bars and save 10% off your subscription.
These JUST went stay and can disappear quick like hotcakes, so get yours quickly!
*Right here’s* The best way to Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching
I get it—navigating your well being and health in as we speak’s world can really feel like chasing a transferring goal. One week, it’s about your macros, the subsequent, it’s wearables and peptide stacks.
When was the final time you had an precise group serving to you type by way of the noise, guiding you step-by-step primarily based in your distinctive biomarkers, objectives, and way of life?
With TRIUMPH Teaching, you acquire entry to elite-level help with out the guesswork.
We’ve totally different teaching plans to satisfy you wherever you might be. Work 1-on-1 with considered one of my knowledgeable coaches, or as a part of a gaggle. 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 coated.
Need to discover your TRIUMPH teaching choices?
Fill out our teaching type, and considered one of our knowledgeable coaches will attain out to debate how that can assist you obtain extraordinary health and peak efficiency.
This Week in Well being & Efficiency: What the Newest Analysis Says
🧘♀️ Higher Sleep, No Capsules Required: In the event you’re battling insomnia, the newest analysis exhibits the best non-drug options are cognitive behavioral remedy (CBT) and acupuncture—each of which might enhance sleep high quality naturally and long-term (examine right here).
💊 Antioxidants & Getting old Muscle mass: For years, consultants warned that high-dose antioxidants (like nutritional vitamins C and E) would possibly blunt train advantages. However new findings recommend the alternative could also be true for older adults. These over 60 would possibly truly want extra antioxidant help to reinforce restoration and efficiency (learn extra right here).
🏃 The Energy of “Train Snacks”: Quick, frequent exercises as temporary as 20 seconds can considerably enhance cardiovascular health and blood lipids, in accordance with a meta-analysis of 14 research. These micro classes add up quick—suppose a number of quick bursts all through your day (examine right here).
🧬 AKG & Mind Well being: New analysis exhibits alpha-ketoglutarate (AKG) could suppress key pathways linked to Alzheimer’s illness in mice, suggesting promise for mind longevity. You’ll be able to already discover AKG dietary supplements from firms like Rejuvant or on Amazon (examine right here).
Key Takeaway: From smarter sleep and stronger exercises to cognitive safety and anti-aging help, these research present that small, science-backed tweaks can yield main long-term advantages.
🔗 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 newest well being and efficiency information scorching off the press! 🚀
Product Of The Week
::: Get a Free Pattern Pack of the Electrolyte Drink That Truly Works 💧:::
Wholesome hydration isn’t nearly how a lot water you drink—it’s about balancing water and electrolytes.
Whenever you sweat, you don’t simply lose water; you additionally lose sodium, potassium, and magnesium. In the event you solely exchange the water, you dilute your electrolytes, which might depart you with complications, fatigue, cramps, and even mind fog.
That’s why you would possibly need to think about making an attempt LMNT.
Formulated by former analysis biochemist Robb Wolf and Ketogains founder Luis Villaseñor, LMNT comprises science-backed ranges of sodium, potassium, and magnesium, all with no single gram of sugar, no synthetic colours, and nil junk components.
It’s designed that can assist you hydrate deeply, carry out higher, and get better sooner, whether or not you’re coaching arduous, fasting, or residing in a scorching setting. And it truly tastes unbelievable.
You’ll discover fan favorites like Citrus Salt and Raspberry Salt, or you possibly can spice issues up with Mango Chili. And for an surprising hack, combine Chocolate Salt into your morning espresso for a mocha-style electrolyte increase.
Hydration performed proper doesn’t simply quench thirst; it upgrades efficiency, focus, and vitality on the mobile stage.
You will get your free LMNT Pattern Pack that includes their hottest flavors with any buy right here.
Podcasts I Recorded This Week:
The Newest Content material I Was Featured On This Week:
My Article Feed:
My full article feed and all archives of my articles are right here.
Upcoming Occasions:
Keep tuned for future updates—and you’ll all the time sustain with my LIVE appearances by trying out bengreenfieldlife.com/calendar!
This Week’s Most In style Instagram Put up:
This Week’s Most In style Tweet:
This Week’s Most In style Fb Put up:
Cheers,
Ben
