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 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 possibly can sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
Fasting, Calorie Chopping, or Surplus—What Science Says In regards to the “Candy Spot” for Fats Loss & Muscle Achieve 🍽️⏰
Intermittent fasting, time-restricted consuming, calorie reducing, and volumetrics—you have most likely seen the food regimen 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 regimen, which emphasizes filling, low-calorie meals resembling 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, displaying 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 objective is to construct muscle whereas dropping fats, one other research means that this sort of physique recomposition might be efficiently achieved.
Researchers discovered that the candy spot for most individuals lies in a ten–20% calorie surplus, simply sufficient to gasoline hypertrophy and restoration, however not a lot that you simply add undesirable physique fats.
Paired with correct resistance coaching, this delicate surplus helps measurable muscle development whereas nonetheless permitting fats loss in some circumstances.
Based mostly on the findings above, listed below are just a few sensible key takeaways…
🥗 If fats loss is your objective:
Choose the consuming sample that helps you persist with 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 nicely if you happen to like consuming giant, filling meals, whereas TRE works nicely if you happen to want fewer consuming home windows and don’t thoughts skipping breakfast.
💪 If muscle acquire is your precedence:
Keep away from the old-school “soiled bulk,” wherein the main target is principally on consuming as many energy as doable.
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 completed with out the fluff.
Above all, sustainability beats excessive hacks. For physique composition modifications, intention for a gentle 300–500 calorie deficit per day for fats loss, or a 200–400 calorie surplus for muscle acquire.
Your physique doesn’t want extremes to see outcomes; it thrives on consistency, nutrient high quality, vitality stability, and correct restoration.
Thinking about studying extra about tips on how to slim down, bulk up, or grasp fasting? You may try these sources:
Be a part of Me Dwell 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—some of the cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “convention”—it’s the premier world gathering for many who need to take management of their biology, improve their efficiency, and future-proof their well being.
Full of hands-on instruments you possibly can attempt for your self, cutting-edge insights from main voices in well being and wellness, and the most recent breakthroughs in science and expertise, the Well being Optimisation Summit lets you discover the optimization of each pillar of human efficiency—from health and vitamin to biohacking, medical innovation, psychological resilience, restoration, and past.
Whether or not you’re trying 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 most recent wellness tech and biohacking instruments.
I’ll be sharing a few of my strongest protocols for gaining boundless vitality, boosting resilience, and optimizing efficiency, together with the *actual* methods I exploit to really feel and performance at my peak.
Should you’ve ever needed to attach together with your favourite wellness leaders in individual and go deep on all the pieces from mitochondrial operate to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
*Right here’s* The way to Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching
I get it—navigating your well being and health in as we speak’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 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’re. Work 1-on-1 with one in all 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 acquired you lined.
Need to discover your TRIUMPH teaching choices?
Fill out our teaching type, and one in all 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 reveals 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 remember, whether or not you’re leaning out or bulking (learn extra right here).
🧪 Lithium & Alzheimer’s: Lithium continues to emerge as some of the 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 enhance efficiency, however right here’s the catch: individuals weren’t examined in scorching circumstances. This runs opposite to prior research displaying sauna and warmth adaptation can improve crimson 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 significant participant in neuroprotection, and in relation to warmth remedy, context (and circumstances) matter.
🔗 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 most recent well being and efficiency information scorching off the press! 🚀
Product Of The Week
::: Save As much as 30% on the Smarter NAD⁺ Stack for Power and Longevity :::
For years, NAD⁺ help has been one in all my go-to methods for clear vitality, sharper cognition, and more healthy getting older. 
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 way in which of you experiencing the total outcomes…
Nicotinamide N-methyltransferase (NNMT) is the molecular handbrake that drains methylation sources and slows NAD⁺ salvage—the recycling pathway that converts precursors like nicotinamide again into NAD⁺.
Cluster of Differentiation 38 (CD38), the NAD⁺ “client,” ramps up with age and breaks NAD down sooner than you possibly can replenish it.
So as an alternative of solely topping up the tank with extra NAD precursors, I prefer to pair them with molecules that defend recycling and gradual the loss.
The smarter stack appears like this:
- 5-Amino-1MQ + JBSNF-000088 — NNMT inhibitors that cut back wasted nicotinamide methylation, spare SAMe (key for wholesome methylation and homocysteine stability), and help NAD⁺ salvage.
- Apigenin, quercetin, fisetin, pterostilbene — Plant compounds proven in research to inhibit CD38, enhance SIRT1 exercise, and enhance mobile NAD⁺ whereas stacking antioxidant and anti inflammatory advantages.
- Epitalon — Value an honorable point out for its potential function in telomere lengthening and circadian stability.
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 dwelling longer however about turning again the clock in your every day vitality, 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 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 an entire knowledgeable in what makes your mind tick, your physique work, your spirit blissful, and your life fulfilled.
You may flip to *any* chapter and uncover probably the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, stability hormones, reside 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 vitality and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart price variability utilizing gentle, sound, and electrical interventions.
- Up to date methods for restoring circadian stability, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the results of electromagnetic frequencies on the mind and physique, with recommendations on modifying units for higher shielding.
- The newest on addressing continual infections, detoxifying from mould, and enhancing intestine operate with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols primarily based on current longevity science, together with age-reversal insights.
- Recent routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
Should you’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on all the pieces from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will assist you construct a balanced, sustainable method to lifelong well being. I can not wait so that you can expertise all the pieces 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:
CAROL Bike (code BEN), Gameday Males’s Well being, Simply Thrive (code BEN), Calroy, and Ketone-IQ.
