On this weekly put up, I share with you my most fascinating 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!
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 positive aspects.
For years, the so-called “anabolic window” was handled like gospel—miss it, and also you’d supposedly go away muscle on the desk.
Researchers in contrast the consequences of protein supplementation earlier than vs. after resistance coaching on each muscle energy 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 energy and muscle mass.
This reinforces what many vitamin consultants have been suggesting lately: it’s not the timing that issues most, however reasonably your whole each day protein consumption.
If you happen to persistently hit your protein targets—usually within the vary of 1.4–2.0 grams per kilogram of physique weight—you’re masking your bases for efficiency and restoration.
The important thing takeaway? Don’t stress about sprinting to the blender after your final rep. If you happen to like your shake earlier than coaching, go for it. If afterward suits higher, that works too. The science exhibits your muscular tissues will profit both means.
Need to obtain extra insights into gaining muscle and energy? You’ll be able to try these assets subsequent:
Inside My 10,000 Sq. Foot Longevity-Boosting House (& Easy methods to Implement the Identical Ideas Into Your Personal Residing House) 🏡
What would it not seem like if your home have been constructed from the bottom as much as battle getting old, 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 dwelling” and see precisely how I designed it to be a residing, respiration biohacked setting.
From the supplies within the flooring, partitions, and home windows to the air, water, and light-weight high quality, the shortage of EMFs, and even the kitchen and laundry room setup, each factor 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 houses (regardless of the dimensions) to create a cleaner, more healthy, and extra restorative setting.
👉 You’ll be able to watch the complete tour right here and uncover how one can weave the identical kind of longevity rules into your individual each day residing house.
Your Well being & Wellness Hub Simply Obtained a Contemporary New Look—Discover LIFE Community’s Superbly 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 seek out what truly works.
That’s why we not too long ago redesigned LIFE Community—to make it simpler than ever to entry the steerage, assets, and group you have to thrive.
Now, all the pieces you have to dwell a wholesome, optimized life exists in a single glossy, easy-to-use house, together with:
✨ Direct Entry to Specialists: Faucet into premium content material from world-class well being leaders, delivering cutting-edge exercises, vitamin plans, recipes, and wellness insights designed to assist rework your physique and thoughts.
👥 Like-Minded Individuals to Share Your Journey With: Be a part of uplifting teams and boards the place you’ll be able to 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 assets to gas your way of life, making wholesome selections simpler and extra gratifying.
🤖 “Ask Ben” AI: Get customized solutions anytime from my AI, educated on a long time of my well being and wellness content material—your 24/7 useful resource for fast, dependable steerage.
✨ New Characteristic—Vetted Wellness Spots: Uncover curated “Locations” that actually help your well being—from seed-oil-free eating places to natural markets, gyms, and extra. Every spot is handpicked so you’ll be able to gas your physique with the most effective.
With skilled steerage, group help, and trusted suggestions, that is your shortcut to more healthy residing and your launchpad to lasting change.
👉 You’ll be able to click on right here to discover the brand new web site at present!
*Right here’s* Easy methods to Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching
I get it—navigating your well being and health in at present’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 kind by means of the noise, guiding you step-by-step based mostly in your distinctive biomarkers, targets, and way of life?
With TRIUMPH Teaching, you achieve entry to elite-level help with out the guesswork.
Now we have completely different teaching plans to fulfill you wherever you might be. Work 1-on-1 with one among my skilled 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 attempting to construct muscle and mobility proper out of your lounge, we’ve received you lined.
Need to discover your TRIUMPH teaching choices?
Fill out our teaching kind, and one among our skilled 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 danger, particularly when inhaled. Notably, many individuals additionally smoked cigarettes and drank alcohol (and doubtless ate Cheetos, too), which doubtless compounded the danger (examine 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 completely different between ingesting orange juice and consuming entire oranges. Caveat: this was a brief examine and didn’t monitor intestine well being or long-term outcomes (full examine right here).
🏋️ Fasted Coaching Delusion? New proof means that resistance coaching fasted might not be superb for muscle development, although this examine checked out untrained adults who often achieve muscle no matter food plan. For severe lifters, fed coaching doubtless has benefits (learn the examine).
⏳ Anti-Growing older Compounds That Truly 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 food plan 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.
Need 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 newest 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 might flip a change and, inside simply half-hour, measurably decrease your stress, enhance mind efficiency, and slip into a peaceful, targeted “move” state—with out tablets, stimulants, or infinite meditation observe?
In a latest examine 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 vitality service that delivers a high-vibrational discipline on to your chosen goal—whether or not that is your self, your property, 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 may visualize mind exercise with MRI-level precision.
Right here’s what occurred in half an hour when individuals tried Quantum Improve:
📉 Stress-related mind exercise plummeted by 80%.
📈 Alpha brainwave exercise—linked to calm and move 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 modifications you are feeling, they usually spotlight how Quantum Improve might help realign the physique and thoughts in at present’s high-stress, wi-fi world.
You’ll be able to click on right here and use code BEN15 to strive Quantum Improve for FREE for 15 days—no strings hooked up, 100% risk-free.
The Totally 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 out there!
Like a cookbook for the human blueprint, the revised and up to date version of Boundless provides you a zero-guesswork information to becoming a whole skilled in what makes your mind tick, your physique work, your spirit glad, and your life fulfilled.
You’ll be able to flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, stability hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, rather more!
Just a few of the important thing matters 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 price 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 gadgets for higher shielding.
- The most recent on addressing persistent infections, detoxifying from mildew, 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 damage restoration instruments, plus minimalist strikes to burn fats all through the day with out gymnasium reliance.
If you happen to’re able to transcend the fast 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 newest 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!
If you happen to’re prepared to find a treasure trove of the newest 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:
