December 12, 2024
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly submit, I share with you my most fascinating discoveries of the week, together with the newest information on the fronts of health, diet, 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 study, giveaways, reductions, and extra!
New Discoveries
How Vital Are Hormones for Gaining Muscle? What I Realized From the Latest Paper, “Hormones, Hypertrophy, and Hype”💥🏋️
In terms of constructing muscle, there’s plenty of hype round hormones, particularly testosterone and progress hormone. However does chasing these hormonal spikes actually result in features, or are we simply getting distracted by the noise? A latest 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.
If you happen to’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 actual magic occurs regionally in your muscle mass—mechanical rigidity and protein synthesis are the true MVPs. Translation? Deal with 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 regularly growing depth and quantity over time. Mix that with satisfactory restoration, and also you’ve received the components for long-term features. Stick with the basics and go away 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 ladies’s estrogen gives a singular edge: higher restoration and decreased muscle breakdown. Women, the takeaway? Beneficial properties are for everybody, and the enjoying subject is extra degree than you would possibly suppose.
🩸 Menstrual cycles ≠ limitations.
Fluctuating hormones throughout the menstrual cycle don’t block muscle progress. Fatigue and different signs would possibly have an effect on consistency, however there’s no must align your coaching to particular phases until it actually helps you. Present up, adapt when wanted, and maintain 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 vital muscle progress. The important thing to actual, lasting outcomes? Sustainable coaching methods that prioritize progressive overload, restoration, and consistency. Simplicity trumps complexity each time.
🧠 Maintain it easy.
Muscle constructing isn’t about overcomplicated packages or chasing the newest developments. Deal with constant effort, restoration, and getting somewhat stronger over time. Practice with goal, adapt to what your physique wants, and watch the outcomes roll in. No fluff, simply features.
🕒 Train at no matter time helps you keep constant.
On a associated observe, a new research got down to reply the age-old query: “Is there a greatest time of day to train for weight reduction and well being enhancements?” The reply? Everytime you’re almost certainly to really do it.
On this trial, individuals 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 decreased their calorie consumption. Importantly, there have been no main variations between morning and night exercisers by way of outcomes—that means that consistency wins. Whether or not you are an early chicken or an evening owl, the most effective time to coach is the time that works on your life-style and retains you shifting frequently.
The Backside Line: Carry heavy. Get heavier as you go. Get better correctly. Repeat persistently. The basics win each time. 🚀
Fascinated by studying extra about maximize your coaching to construct muscle and minimize fats? Take a look at these assets:
Opposite to Widespread Opinion, Analysis Exhibits You Aren’t Extra More likely to “Cheat Eat” When You Train🧠🚫🍔
You’ve got heard it a thousand instances: “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 on your dietary selections. In response to researchers at Western College, 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 average exercise (like a brisk stroll or brief lifting session) can result in adjustments in your prefrontal cortex, the mind’s govt 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 College tracked 2,680 younger adults by way of an intensive 15-week train program. The outcomes? Individuals 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 variation in consuming patterns wasn’t about acutely aware restraint. Their our bodies have been actually REWIRING themselves to crave more healthy choices attributable to results together with boosted mind plasticity, decreased cortisol (the stress hormone that triggers sugar cravings), elevated exercise in mind areas chargeable for self-control, and by making a pure biochemical atmosphere that prefers diet over empty energy
The underside line: your exercise is not making ready you for a dietary cheat day. It is prompting your mind to make smarter, extra intuitive diet decisions. Cease viewing train as a punishment or a calorie-burning transaction, and begin seeing it as your strongest neurological improve device.
If you happen to’re struggling to maintain cravings in test whilst you ramp up your coaching, here is just a few useful assets to information you towards making more healthy food plan decisions extra simply:
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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, up to date model of my best-seller, Boundless.
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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!
Just a few of the important thing subjects that the newest model of Boundless explores are:
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- Insights on the results of electromagnetic frequencies on the mind and physique, with tips about modifying units for higher shielding.
- The most recent 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 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 health club reliance.
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Podcasts I Recorded This Week:
I’ve some HUGE information to share with you…
The Ben Greenfield Life podcast is getting a contemporary, new improve—it is time to say hi there to Boundless Life! 🎉
You may 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 Energy (code GREENFIELD15).
This episode was delivered to you by Ben Greenfield’s Vacation Reward Information, Younger 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 research by the Ecology Heart revealed that 79% of nonstick pans and 20% of baking pans are coated with PTFE (Teflon), a sort of PFA that may be dangerous to human and animal well being.
Publicity to those “without end chemical substances” might trigger critical points like hormone disruption, immune system impairment, elevated most cancers danger, and developmental delays in youngsters.
Whereas European rules are advancing, these poisonous chemical substances stay prevalent in US cookware. Even health-conscious people would possibly unknowingly compromise their wellness by way of the cookware they use, making it essential to decide on secure, non-toxic options.
Our Place gives an answer with their PFAS-free cookware, notably the Titanium All the time Pan Professional. Engineered with NoCo™ expertise, this pan is just about indestructible, handles excessive warmth, and gives a coating-free, non-toxic nonstick expertise.
With their Black Friday sale providing as much as 40% off, it is a really perfect time to improve your kitchen’s well being and efficiency.
Strive Our Place’s lovely, high-quality, sturdy cookware that’s made *with out* PFAS now and save 40% for a restricted 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 fifteen. He shall be visiting the C60, Calroy, CODE Well being, 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 prime wellness convention, is making its U.S. debut in Austin, Texas—and I shall be there! Be part of me for a robust speak and Q&A, plus expertise insights from 35 world-class audio system protecting all the things from diet and health to longevity and psychological well being. Discover over 100 exhibitors, take a look at the newest biohacking tech free of charge, and join with 2,000 like-minded attendees. Seize your tickets right here.
Sustain on Ben’s LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clear Protein
Bored with protein powders that style like chalk and go away you unhappy? Say hi there to Kion Clear Protein—the smoothest, creamiest mix of grass-fed, soy-free, gluten-free, non-GMO protein you’ve got 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 searching for muscle progress, post-workout restoration, metabolic assist, restorative sleep, immune operate, or enhanced cognitive well being, Kion Clear Protein has you lined.
Select from decadent chocolate or traditional vanilla flavors, or maintain it pure with unflavored. With a hefty 20 grams of protein per serving, you will really feel glad, 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.