Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly publish, 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 may sustain with alternatives to study, giveaways, reductions, and extra!
New Discoveries
If You Need Extra Muscle, You Most likely Want *A Lot* Extra of THIS 🍽️ 💪
Many individuals practice onerous, hit their protein targets, and nonetheless marvel why seen muscle achieve stalls as soon as they’re previous the newbie section.
What you won’t notice is that placing on significant muscle and dimension usually requires consuming rather a lot, usually 25% or extra above upkeep energy, in accordance with a current assessment.
The uncomfortable reality is that muscle achieve in educated people is brutally energy-expensive, and most of the people merely aren’t fueling their our bodies sufficient to help it. Once I was deep into bodybuilding in faculty and weighed 214 kilos, I used to be consuming round 6,000 energy per day, and there was a purpose for that.
The research’s authors clarify that muscle progress does not purely depend upon the vitality saved in new tissue; it additionally consists of the metabolic value of protein synthesis, hormonal shifts, nervous system calls for, and restoration processes.
In different phrases, the textbook “lean bulk” math massively underestimates what it truly takes to develop muscle at an considerable charge, and protein alone received’t prevent if complete vitality consumption is just too low.
In order for you actual muscle, you want loads of actual gas.
Meaning accepting bigger calorie surpluses, being strategic about the place these energy come from, and timing them to help coaching and restoration, whereas additionally managing satiety and minimizing pointless fats achieve.
I’ve written extensively about this in my deep dives into lean bulking, nutrient timing, carb biking, and muscle-building methods for superior trainees, together with podcasts that break down easy methods to achieve dimension with out wrecking metabolic well being.
If muscle progress is your objective and progress has stalled, these sources, linked beneath, are price revisiting:
- Purposeful Without end: My Prime Suggestions For Sustaining & Constructing Muscle, Energy, Power, and Confidence With Age.
- Ben Greenfield’s Total Muscle Constructing Program Unveiled: Prime 6 Muscle Constructing Exercises, Weight loss program For Constructing Muscle With out Gaining Fats & The Greatest Dietary supplements For Muscle Mass.
- Staying Robust Without end, Analysis-Backed Protein Consumption Suggestions, The Greatest Dietary supplements For Muscle Achieve & Extra With Dr. Gabrielle Lyon.
- The Actual Skinny On Energy (& Why They Could Matter Much less Than You’ve Been Led To Consider).
- Safer Than Steroids? Your All-inclusive Information To Gaining Muscle, Shedding Fats & A lot Extra With “SARMs.”
- What A Half-Bare Ironman Kickboxing Superhero Can Educate You About 5 Instruments to Monitor Energy And 4 Methods To Log Your Weight loss program The Proper Method.
- The Greatest Exercises, Biohacks & Dietary supplements For Muscle Achieve, Muscle Restoration, Muscle Upkeep & Extra!
Prepare With My Elite Teaching Group for Simply $1 (Sure, Actually)
Should you’re critical about enhancing your well being however bored with juggling apps, applications, and conflicting recommendation that by no means really work collectively, LIFE Premium was designed for you.
With LIFE Premium, you get direct entry to the elite coaches I’ve personally educated, plus day by day programming that helps you dial in health, vitamin, restoration, and longevity, all inside one related system.
For simply $1 to your first 30 days (usually $12.99/month), you’ll obtain group teaching with my staff, day by day exercises designed to suit actual life, and month-to-month small-group teaching calls in cohorts of fewer than 15 folks.
On high of that, at no further value, you additionally get limitless entry to:
📚 Advert-Free Content material Library: Exercises, recipes, podcasts (together with Boundless Life), articles, and expert-led movies.
🤖 Ellen: Your always-on AI well being information that can assist you ask higher questions, set reasonable targets, and construct personalised plans.
💬 Teams: Centered communities for accountability, help, and actual dialog.
📍 Locations: A curated map of gyms, studios, eating places, and wellness spots close to you.
🫶 Group + Occasions: Dwell periods, challenges, and discussions that make well being social and sustainable.
In order for you a less complicated, smarter option to practice and keep constant, you may attempt LIFE Premium for simply $1 right here.
This Week in Well being & Efficiency: What the Newest Analysis Says
🧠 Magnesium Threonate—Flip Again the Mind Clock?: After simply six weeks, magnesium L-threonate supplementation was related to enhancements equal to lowering cognitive age by as much as 7.5 years versus placebo, with added sleep advantages (learn extra right here).
🍬 Sugar & Cravings—Not What You Suppose: Opposite to well-liked perception, new analysis means that consuming candy meals or drinks does not desensitize your style buds or make you extra susceptible to craving sweets over time. In different phrases, sugar publicity alone isn’t routinely rewiring your mind to need extra sugar (research right here).
🔥 Spot Discount—Technically Attainable, Virtually Brutal: Sure, you can spot cut back fats (like crunching your option to a smaller waist), however the analysis exhibits it requires near 90 minutes of focused ab coaching, 4 days per week. For most individuals, adjusting their food plan and prioritizing large compound lifts like deadlifts is a much more environment friendly technique (learn the total research).
🚶 Steps Aren’t Sufficient—Stroll Longer, Not Simply Extra Usually: A protracted-term research discovered that relating to coronary heart well being, the period of your strolling bouts issues greater than merely racking up steps all through the day. Longer, steady walks beat frequent quick strolls to the water cooler (research right here).
Key Takeaway: Diet myths, fat-loss shortcuts, and step-count hacks don’t at all times maintain up beneath scrutiny. The analysis retains pointing again to smarter food plan selections, environment friendly coaching, and intentional motion executed for lengthy sufficient to matter.
Wish 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 sizzling off the press!
Product Of The Week
::: Sleep Deeper, Really feel Calmer, Carry out Higher—Get 20% Off Hapbee :::
Most wellness merchandise promise change by asking you to swallow one thing.
Hapbee takes a special method, serving to you shift how you are feeling utilizing protected, frequency-based alerts, with out including one other tablet, powder, or stimulant to your routine.
The true worth isn’t in what Hapbee emits, it’s in what customers constantly discover: steadier vitality throughout the day, a better time winding down at evening, and deeper, extra restorative sleep, with out the grogginess that usually follows dietary supplements or sleep aids.
Many individuals report falling asleep quicker and getting considerably extra REM sleep, which issues for restoration, longevity, and psychological efficiency.
For a lot of, the most important win is consistency. As an alternative of bouncing between stimulation and sedation, Hapbee helps smoother transitions between focus, calm, and restoration. That steadiness makes it simpler to coach, work, journey, and sleep with out continually compensating with caffeine throughout the day or knockouts at evening.
In a world constructed on overstimulation and synthetic calm, Hapbee’s promise is easy: assist your physique discover its personal steadiness, so efficiency feels sustainable slightly than compelled.
Proper now, it can save you 20% for a restricted time while you attempt Hapbee utilizing my hyperlink right here (low cost auto-applied).
We’re Hiring a Half-Time Backend Engineer for LIFE Enterprises!
Are you a backend engineer who loves constructing techniques that truly run in manufacturing and scale beneath real-world load?
Should you’re enthusiastic about designing dependable, high-performance infrastructure and need your work to help well being, wellness, and human optimization, this position is likely to be for you.
As a Backend Engineer for LIFE Community, you’ll assist design, construct, and function the backend providers that energy a fast-growing, data-heavy wellness platform. You’ll work intently with frontend engineers and product groups to ship production-ready options, enhance system efficiency, and guarantee reliability throughout cloud-native infrastructure.
Should 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 periods, and neighborhood connections, you’ll study actionable frameworks that can assist you steward your physique properly in a tradition flooded with fads, misinformation, and fast fixes. You may select Basic Admission for full entry to each days, or improve to VIP for an unique Friday dinner with audio system and visitors earlier than the convention begins. Click on right here to hitch us!
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“Turn out 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 “Turn out to be Boundless” Longevity Retreat. This immersive, all-inclusive expertise facilities on day by 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, purple mild sauna, and performance-focused remedies, all woven right into a luxurious, ocean-adjacent coaching surroundings 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 testing bengreenfieldlife.com/calendar!
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Cheers,
Ben
