December 12, 2024
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly put up, I share with you my most attention-grabbing discoveries of the week, together with the newest 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’ll be able to sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
How Essential Are Hormones for Gaining Muscle? What I Discovered From the Latest Paper, “Hormones, Hypertrophy, and Hype”💥🏋️
Relating to constructing muscle, there’s numerous hype round hormones, particularly testosterone and progress hormone. However does chasing these hormonal spikes actually result in positive aspects, or are we simply getting distracted by the noise? A recent paper sheds gentle on what actually drives hypertrophy—and spoiler alert—it’s not what you would possibly suppose.
Right here’s the no-nonsense breakdown:
💪 Hormonal spikes? Overrated.
In case you’ve been banking on these post-workout surges in testosterone or progress hormone (GH) to construct muscle, it’s time to rethink. Analysis reveals these transient hormonal adjustments don’t considerably drive hypertrophy. The true magic occurs domestically in your muscle tissues—mechanical pressure and protein synthesis are the true MVPs. Translation? Concentrate on the engine (your coaching), not the spark (hormonal fluctuations).
💥 Progressive overload reigns supreme.
Neglect gimmicky workouts or fads. The time-tested technique for constructing power and dimension is progressive overload, that means step by step growing depth and quantity over time. Mix that with sufficient restoration, and also you’ve acquired the components for long-term positive aspects. Stick with the basics and depart the circus acts (like doing rotations whereas standing on a stability ball) for Instagram.
💡 Testosterone variations? Not an enormous deal.
Women and men construct muscle at comparable charges when coaching successfully. Sure, males have extra testosterone, however girls’s estrogen affords a novel edge: higher restoration and lowered muscle breakdown. Women, the takeaway? Good points are for everybody, and the enjoying area is extra degree than you would possibly suppose.
🩸 Menstrual cycles ≠ limitations.
Fluctuating hormones in the course of the menstrual cycle don’t block muscle progress. Fatigue and different signs would possibly have an effect on consistency, however there’s no have to align your coaching to particular phases except it actually helps you. Present up, adapt when wanted, and hold pushing ahead; progress doesn’t care what part you’re in.
🚫 Cease chasing hormonal myths.
Science debunks the parable that short-term hormone spikes drive important muscle progress. The important thing to actual, lasting outcomes? Sustainable coaching methods that prioritize progressive overload, restoration, and consistency. Simplicity trumps complexity each time.
🧠 Preserve it easy.
Muscle constructing isn’t about overcomplicated packages or chasing the newest tendencies. Concentrate on constant effort, restoration, and getting slightly stronger over time. Prepare with function, adapt to what your physique wants, and watch the outcomes roll in. No fluff, simply positive aspects.
🕒 Train at no matter time helps you keep constant.
On a associated observe, a new study got down to reply the age-old query: “Is there a finest time of day to train for weight reduction and well being enhancements?” The reply? Everytime you’re almost definitely to truly do it.
On this trial, contributors exercised both within the morning (6-9 AM) or night (4-7 PM) for 12 weeks. Each teams misplaced weight, improved their cardiovascular health (VO₂ peak), and considerably lowered their calorie consumption. Importantly, there have been no main variations between morning and night exercisers when it comes to outcomes—that means that consistency wins. Whether or not you are an early chook or an evening owl, the most effective time to coach is the time that works in your way of life and retains you transferring recurrently.
The Backside Line: Carry heavy. Get heavier as you go. Recuperate properly. Repeat constantly. The basics win each time. 🚀
Eager about studying extra about the right way to maximize your coaching to construct muscle and lower fats? Try these sources:
Opposite to Standard Opinion, Analysis Reveals You Aren’t Extra More likely to “Cheat Eat” When You Train🧠🚫🍔
You have heard it a thousand occasions: “I labored out, so I deserve this pizza,” or “Train simply makes me hungrier.” However what if I instructed you that science has definitively confirmed the precise reverse?
Train is not nearly burning energy—it is also a neurological reset button in your dietary choices. In accordance with researchers at Western University, while you work out, you assist to basically rewire your mind’s relationship with meals. And we’re not simply speaking about willpower; we’re speaking about profound, measurable neurological adjustments in mind exercise.
Simply 20 minutes of reasonable exercise (like a brisk stroll or brief lifting session) can result in adjustments in your prefrontal cortex, the mind’s government management middle, that assist:
- Suppress junk meals cravings
- Improve cognitive management over dietary decisions
- Cut back stress hormones that set off emotional consuming
- Naturally information you towards nutrient-dense meals
A brand new research from Michigan State University tracked 2,680 younger adults via an intensive 15-week train program. The outcomes? Members spontaneously shifted away from snacking and high-fat Western diets, gravitating as a substitute towards fruits, greens, and low-fat options.
However here is the place it will get actually fascinating: This transformation in consuming patterns wasn’t about aware restraint. Their our bodies have been actually REWIRING themselves to crave more healthy choices on account of results together with boosted mind plasticity, lowered cortisol (the stress hormone that triggers sugar cravings), elevated exercise in mind areas accountable for self-control, and by making a pure biochemical setting that prefers vitamin over empty energy
The underside line: your exercise is not getting ready you for a dietary cheat day. It is prompting your mind to make smarter, extra intuitive vitamin decisions. Cease viewing train as a punishment or a calorie-burning transaction, and begin seeing it as your strongest neurological improve device.
In case you’re struggling to maintain cravings in verify when you ramp up your coaching, here is a number of useful sources to information you towards making more healthy food plan decisions extra simply:
My 2024 Present Information Is Right here! Obtain Unique Reductions on My Favourite *Should-Have* Wellness Items 🎄🎁🎅
The vacations are all about displaying how a lot you care—and what higher manner to do that than by giving the present of vitality, longevity, and optimized dwelling?
However let’s be actual: discovering secure, vetted, and efficient well being and wellness presents in your family members can really feel overwhelming. With infinite on-line choices, how do you even begin sorting via what’s legit and what’s simply noise?
After many years of learning the newest developments in trendy science—testing and experimenting with the whole lot from cutting-edge wellness tech to transformative dietary supplements—I’ve handpicked my high 27 presents, which now you can discover in my 2024 Holiday Gift Guide! 🎄
Right here’s a sneak peek at a few of my favourite wellness presents:
- BON CHARGE Blue-Free Lighting & EMF Protection 🌙: This answer is ideal for anybody seeking to scale back publicity to synthetic blue gentle and dangerous EMFs, particularly in the course of the darker winter months. It’s one among my go-to secrets and techniques for unwinding at evening, and it’s a considerate improve in your family members’ wellness routines.
- SiPhox Health’s At-Home Blood Tests 🩸: Get a deeper look into well being with out stepping right into a clinic. SiPhox covers 50 important biomarkers, from coronary heart well being to metabolism, and syncs seamlessly with wearables. That is an unbelievable present for anybody captivated with their wellness journey!
- BIOptimizers Magnesium Breakthrough 💪: Over 80% of individuals don’t get sufficient magnesium, impacting sleep, stress, and muscle perform. This all-in-one magnesium complement contains 7 kinds of magnesium for final absorption—a considerate, highly effective present for family members seeking to really feel their finest.
- Kineon MOVE+ Pro Red Light Therapy 🌞: This moveable LED and laser remedy machine is good for dashing up muscle restoration, easing joint ache, and boosting circulation. It’s nice for athletes and lively relations who need next-level reduction and efficiency help.
- Pique Tea’s Sun Goddess Matcha 🍵: Present the last word matcha expertise! Pique’s ceremonial-grade matcha is toxin-screened and pairs fantastically with their holiday-exclusive Pearl Magnificence Creamer for a radiant pores and skin enhance.
From unique financial savings on longevity-boosting skincare and at-home bloodwork checks to exceptional reductions on superior restoration instruments and top-of-the-line oral peptides, you will get to find 27 of the most effective stocking stuffers and life-optimizing options crafted for anybody seeking to dwell higher, longer, and stronger.
So this 12 months, skip the socks and scarves and provides the present of transformation with Ben Greenfield’s 2024 Holiday Gift Guide! 🎁 🎅
Drumroll Please… 🥁 You Can Now PRE-ORDER Your Totally Up to date Copy of Boundless to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪
During the last 12 months, I have been working tirelessly on one thing that I’m thrilled to lastly share: the brand-new, updated version of my best-seller, Boundless.
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 knowledgeable in what makes your mind tick, your physique work, your spirit joyful, 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, stability hormones, dwell 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 vitality and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart fee variability utilizing gentle, sound, and electrical interventions.
- Up to date strategies 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 power infections, detoxifying from mould, and enhancing intestine perform with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols primarily based 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. Full of insights on the whole lot from breathwork to chilly remedy and the newest anti-aging strategies, Boundless will enable you construct a balanced, sustainable strategy to lifelong well being. I can’t wait so that you can expertise the whole lot this information has to supply!
In case you’re able to uncover a treasure trove of the newest science-backed methods for enhancing each side of your thoughts, physique, and spirit, you can click this link to pre-order your new updated copy of Boundless.
Unlock Personalised, Information-Pushed Insights and Well being Teaching Tailor-made to YOUR Distinctive Biology 📊
Struggling to make sense of your well being and wellness journey?
You’re not alone. The frustration of feeling fatigued, battling mind fog, or hitting a wall together with your health targets—regardless of all the stylish diets, dietary supplements, and train packages on the market—can depart you feeling misplaced and overwhelmed.
The basis drawback is usually that the majority one-size-fits-all wellness methods fail to handle your distinctive biology.
Enter LIFEprints, a complete well being optimization system with two tailor-made choices to satisfy your distinctive wellness wants.
LIFEprints Discover affords a foundational strategy, that includes HTMA (hair tissue mineral evaluation) testing, which analyzes the mineral content material of your hair to supply a 3–4 month snapshot of your mineral and metabolic standing. With a personalised report, you’ll obtain a customized well being blueprint with focused supplementation strategies, together with a one-on-one teaching name to information you thru these insights. You’ll additionally achieve entry to a vibrant group of wellness fans for added help and inspiration.
For a extra immersive expertise, LIFEprints Transform contains all the advantages of Uncover, plus further sources that will help you put your insights into motion. It begins with a personalized pathway, constructed via an in-depth questionnaire, that shapes your wellness plan. This features a nourishing, goal-specific meal plan, knowledgeable steerage to combine new habits easily, and a 12-week dynamic motion program. To maintain you motivated, Rework affords common accountability reminders and month-to-month teaching calls with world-class specialists. With Rework, you’ll flip your knowledge into sustainable way of life adjustments by receiving personalised insights and actionable steps to handle points like fatigue, stress, sleep issues, and weight administration, serving to you optimize vitality, focus, and total wellness for long-term well being.
Able to lastly see outcomes that make a distinction in how you’re feeling and carry out?
You can join the waitlist for LIFEprints here and uncover how actually personalized well being steerage can rework your life.
Podcasts I Recorded This Week:
I’ve some HUGE information to share with you…
The Ben Greenfield Life podcast is getting a recent, new improve—it is time to say hi there to Boundless Life! 🎉
Why the change? It’s easy. The journey of optimizing your thoughts, physique, and spirit has developed, and so has this podcast. You’re nonetheless getting the identical cutting-edge, no-BS, fringe well being content material you’ve come to know and love—however now with a reputation that totally captures what you and I are all about: breaking limitations and dwelling with out limits.
Boundless Life is greater than only a title. It displays my mission that will help you unlock unstoppable vitality, conquer ache, sleep like a champ, and construct the form of confidence that makes you’re feeling unstoppable. I am speaking about dwelling longer, performing higher, and thriving each single day.
This rebrand advantages you by delivering an excellent sharper concentrate on instruments, techniques, and techniques that will help you dwell a life free from constraints. My objective? To empower you to turn out to be actually “boundless.” Buckle up—it’s going to be one heck of a trip!
You’ll be able to hear and subscribe on Apple Podcasts or Spotify.
This episode was delivered to you by Joovv (code BEN), ZBiotics Pre-Alcohol Probiotic (code BEN15), Beekeeper’s Naturals (code BEN), and C60 Power (code GREENFIELD15).
This episode was delivered to you by Ben Greenfield’s Holiday Gift Guide, Young Goose (code BEN10), BIOptimizers Magnesium Breakthrough (code BEN10), Manukora (code BEN), and Kineon.
The Newest Content material I Was Featured On This Week:
Tetragrammaton With Rick Rubin: Ben Greenfield
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Product Of The Week
::: Save As much as 40% On My Household’s Favourite Nonstick, Non-Poisonous Pans :::
A startling study by the Ecology Heart revealed that 79% of nonstick pans and 20% of baking pans are coated with PTFE (Teflon), a kind of PFA that may be dangerous to human and animal well being.
Publicity to those “ceaselessly chemical substances” could trigger severe points like hormone disruption, immune system impairment, elevated most cancers danger, and developmental delays in youngsters.
Whereas European laws are advancing, these poisonous chemical substances stay prevalent in US cookware. Even health-conscious people would possibly unknowingly compromise their wellness via the cookware they use, making it essential to decide on secure, non-toxic options.
Our Place affords an answer with their PFAS-free cookware, notably the Titanium All the time Pan Professional. Engineered with NoCo™ know-how, this pan is just about indestructible, handles excessive warmth, and offers a coating-free, non-toxic nonstick expertise.
With their Black Friday sale providing as much as 40% off, it is a super time to improve your kitchen’s well being and efficiency.
Attempt Our Place’s stunning, high-quality, sturdy cookware that’s made *with out* PFAS now and save 40% for a limited time.
Upcoming Occasions:
A4M Longevity Fest in Las Vegas — December 13 to fifteen
Catch Ben on the A4M Longevity Fest in Las Vegas from December 13 to 15. He will likely be visiting the C60, Calroy, CODE Health, and the Pendulum cubicles for a meet-and-greet and Q&A.
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s high wellness convention, is making its U.S. debut in Austin, Texas—and I will likely be there! Be a part of me for a strong speak and Q&A, plus expertise insights from 35 world-class audio system overlaying the whole lot from vitamin and health to longevity and psychological well being. Discover over 100 exhibitors, check the newest biohacking tech without spending a dime, and join with 2,000 like-minded attendees. Grab your tickets here.
Sustain on Ben’s LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clear Protein
Uninterested in protein powders that style like chalk and depart you unhappy? Say hi there to Kion Clear Protein—the smoothest, creamiest mix of grass-fed, soy-free, gluten-free, non-GMO protein you have ever skilled.
This premium whey protein isolate powder, crafted with natural pure flavors, delivers a wealthy, velvety texture that is good for mixing into scrumptious protein smoothies. Whether or not you are in search of muscle progress, post-workout restoration, metabolic help, restorative sleep, immune perform, or enhanced cognitive well being, Kion Clear Protein has you coated.
Select from decadent chocolate or basic vanilla flavors, or hold it pure with unflavored. With a hefty 20 grams of protein per serving, you will really feel happy, energized, and able to conquer your day or exercise.
You deserve a protein powder that is clear, simply absorbed, and downright scrumptious, and Kion Clear Protein delivers precisely that.
Click here to get your hands on the best protein powders you’ll ever buy: Kion Clean Protein.
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