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, vitamin, 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!
Some of the persistent debates in health vitamin has been whether or not you need to slam a protein shake earlier than your exercise or instantly afterward to maximise your good points.
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 consequences of protein supplementation earlier than vs. after resistance coaching on each muscle power and lean mass in women and men.
No vital variations have been discovered between the 2 methods.
In different phrases, whether or not you’re taking protein earlier than or after resistance coaching, the result is identical: each methods are efficient for constructing power and muscle mass.
This reinforces what many vitamin consultants have been suggesting lately: it’s not the timing that issues most, however somewhat your complete each day protein consumption.
Should you persistently hit your protein targets—usually within the vary of 1.4–2.0 grams per kilogram of physique weight—you’re protecting your bases for efficiency and restoration.
The important thing takeaway? Don’t stress about sprinting to the blender after your final rep. Should you like your shake earlier than coaching, go for it. If afterward matches higher, that works too. The science exhibits your muscular tissues will profit both method.
Wish to obtain extra insights into gaining muscle and power? You may try these sources subsequent:
Inside My 10,000 Sq. Foot Longevity-Boosting Dwelling (& How one can Implement the Similar Ideas Into Your Personal Residing House) 🏡
What wouldn’t it appear like if your home have been constructed from the bottom as much as struggle growing 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 component is deliberately engineered to help 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 properties (irrespective of the scale) to create a cleaner, more healthy, and extra restorative atmosphere.
👉 You may watch the total tour right here and uncover how one can weave the identical kind of longevity ideas into your individual each day residing area.
Your Well being & Wellness Hub Simply Obtained a Contemporary New Look—Discover LIFE Community’s Fantastically 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 out simply to search out what really works.
That’s why we lately redesigned LIFE Community—to make it simpler than ever to entry the steering, sources, and group it’s essential to thrive.
Now, all the things it’s essential to stay a wholesome, optimized life exists in a single modern, easy-to-use area, 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 remodel your physique and thoughts.
👥 Like-Minded Individuals to Share Your Journey With: Be part of uplifting teams and boards the place you may 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 gasoline your life-style, making wholesome decisions simpler and extra pleasing.
🤖 “Ask Ben” AI: Get personalised solutions anytime from my AI, skilled on many years of my well being and wellness content material—your 24/7 useful resource for fast, dependable steering.
✨ New Function—Vetted Wellness Spots: Uncover curated “Locations” that really help your well being—from seed-oil-free eating places to natural markets, gyms, and extra. Every spot is handpicked so you may gasoline your physique with one of the best.
With professional steering, group help, 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 immediately!
*Right here’s* How one can Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching
I get it—navigating your well being and health in immediately’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 workforce serving to you kind by way of the noise, guiding you step-by-step based mostly in your distinctive biomarkers, targets, and life-style?
With TRIUMPH Teaching, you acquire entry to elite-level help with out the guesswork.
We now have totally different teaching plans to fulfill you wherever you might be. Work 1-on-1 with considered one of my professional 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 targets contain optimizing VO2 max, chasing longevity, or simply making an attempt to construct muscle and mobility proper out of your front room, we’ve bought you lined.
Wish to discover your TRIUMPH teaching choices?
Fill out our teaching kind, and considered one of our professional 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
🚬 Hashish & Coronary heart Well being: A meta-analysis of 24 observational research discovered hashish use was linked to larger cardiovascular threat, particularly when inhaled. Notably, many contributors additionally smoked cigarettes and drank alcohol (and doubtless ate Cheetos, too), which doubtless compounded the chance (research right here).
🍊 Juice vs. Entire 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).
🏋️ Fasted Coaching Fable? New proof means that resistance coaching fasted will not be very best for muscle progress, although this research checked out untrained adults who often acquire muscle no matter weight loss program. For severe lifters, fed coaching doubtless has benefits (learn the research).
⏳ Anti-Ageing Compounds That Really Work?: Out of 36 compounds examined throughout mammals and non-mammals, solely 8 persistently prolonged mammalian lifespan: curcumin, spermidine, epithalamin, D-glucosamine, estradiol, simvastatin, SKQ, and taurine (learn extra right here).
Key Takeaway: Not all weight loss program hacks or dietary supplements are created equal. Whereas hashish and fasting exercises might 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 comply with 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 Movement :::
What in case you may flip a change and, inside simply half-hour, measurably decrease your stress, enhance mind efficiency, and slip into a relaxed, targeted “circulate” state—with out tablets, stimulants, or infinite meditation observe?
In a latest research utilizing essentially the most superior EEG machine on the planet (a 256-channel system), researchers noticed exceptional shifts in simply half-hour of use of Quantum Improve.
Quantum Improve is a quantum power service that delivers a high-vibrational discipline 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 discipline that helps mobile perform, brainwave regulation, and restoration on demand.
This isn’t fluff; the machine is clinically validated and might visualize mind exercise with MRI-level precision.
Right here’s what occurred in half an hour when contributors tried Quantum Improve:
📉 Stress-related mind exercise plummeted by 80%.
📈 Alpha brainwave exercise—linked to calm and circulate states—elevated by a exceptional 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 might help realign the physique and thoughts in immediately’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 Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit!
During the last 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 accessible!
Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming a whole professional in what makes your mind tick, your physique work, your spirit pleased, and your life fulfilled.
You may flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, stability hormones, stay longer, sleep higher, have mind-blowing intercourse, and far, way more!
A couple of of the important thing subjects 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 mild, sound, and electrical interventions.
- Up to date methods for restoring circadian stability, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the consequences of electromagnetic frequencies on the mind and physique, with tips about modifying units for higher shielding.
- The newest on addressing persistent infections, detoxifying from mould, and enhancing intestine perform with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols based mostly on latest 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 fitness center reliance.
Should you’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Full of insights on all the things from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will make it easier to construct a balanced, sustainable strategy to lifelong well being. I can not wait so that you can expertise all the things this information has to supply!
Should you’re prepared to find a treasure trove of the most recent science-backed methods for bettering each facet of your thoughts, physique, and spirit, click on right here to seize your copy of the newly launched Boundless.
Podcasts I Recorded This Week:
