December 12, 2024
Welcome to Ben Greenfield’s Weekly Roundup!
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
New Discoveries
How Important Are Hormones for Gaining Muscle? What I Learned From the Recent Paper, “Hormones, Hypertrophy, and Hype”💥🏋️
When it comes to building muscle, there’s a lot of hype around hormones, especially testosterone and growth hormone. But does chasing those hormonal spikes really lead to gains, or are we just getting distracted by the noise? A recent paper sheds light on what really drives hypertrophy—and spoiler alert—it’s not what you might think.
Here’s the no-nonsense breakdown:
💪 Hormonal spikes? Overrated.
If you’ve been banking on those post-workout surges in testosterone or growth hormone (GH) to build muscle, it’s time to rethink. Research shows these transient hormonal changes don’t significantly drive hypertrophy. The real magic happens locally in your muscles—mechanical tension and protein synthesis are the true MVPs. Translation? Focus on the engine (your training), not the spark (hormonal fluctuations).
💥 Progressive overload reigns supreme.
Forget gimmicky exercises or fads. The time-tested method for building strength and size is progressive overload, meaning gradually increasing intensity and volume over time. Combine that with adequate recovery, and you’ve got the formula for long-term gains. Stick to the fundamentals and leave the circus acts (like doing rotations while standing on a stability ball) for Instagram.
💡 Testosterone differences? Not a big deal.
Men and women build muscle at comparable rates when training effectively. Yes, men have more testosterone, but women’s estrogen offers a unique edge: better recovery and reduced muscle breakdown. Ladies, the takeaway? Gains are for everyone, and the playing field is more level than you might think.
🩸 Menstrual cycles ≠ barriers.
Fluctuating hormones during the menstrual cycle don’t block muscle growth. Fatigue and other symptoms might affect consistency, but there’s no need to align your training to specific phases unless it truly helps you. Show up, adapt when needed, and keep pushing forward; progress doesn’t care what phase you’re in.
🚫 Stop chasing hormonal myths.
Science debunks the myth that short-term hormone spikes drive significant muscle growth. The key to real, lasting results? Sustainable training strategies that prioritize progressive overload, recovery, and consistency. Simplicity trumps complexity every time.
🧠 Keep it simple.
Muscle building isn’t about overcomplicated programs or chasing the latest trends. Focus on consistent effort, recovery, and getting a little stronger over time. Train with purpose, adapt to what your body needs, and watch the results roll in. No fluff, just gains.
🕒 Exercise at whatever time helps you stay consistent.
On a related note, a new study set out to answer the age-old question: “Is there a best time of day to exercise for weight loss and health improvements?” The answer? Whenever you’re most likely to actually do it.
In this trial, participants exercised either in the morning (6-9 AM) or evening (4-7 PM) for 12 weeks. Both groups lost weight, improved their cardiovascular fitness (VO₂ peak), and significantly reduced their calorie intake. Importantly, there were no major differences between morning and evening exercisers in terms of results—meaning that consistency wins. Whether you’re an early bird or a night owl, the best time to train is the time that works for your lifestyle and keeps you moving regularly.
The Bottom Line: Lift heavy. Get heavier as you go. Recover wisely. Repeat consistently. The fundamentals win every time. 🚀
Interested in learning more about how to maximize your training to build muscle and cut fat? Check out these resources:
Contrary to Popular Opinion, Research Shows You Aren’t More Likely to “Cheat Eat” When You Exercise🧠🚫🍔
You’ve heard it a thousand times: “I worked out, so I deserve this pizza,” or “Exercise just makes me hungrier.” But what if I told you that science has definitively proven the exact opposite?
Exercise isn’t just about burning calories—it’s also a neurological reset button for your dietary decisions. According to researchers at Western University, when you work out, you help to fundamentally rewire your brain’s relationship with food. And we’re not just talking about willpower; we’re talking about profound, measurable neurological changes in brain activity.
Just 20 minutes of moderate activity (like a brisk walk or short lifting session) can lead to changes in your prefrontal cortex, the brain’s executive control center, that help:
- Suppress junk food cravings
- Enhance cognitive control over dietary choices
- Reduce stress hormones that trigger emotional eating
- Naturally guide you toward nutrient-dense foods
A new study from Michigan State University tracked 2,680 young adults through an intensive 15-week exercise program. The results? Participants spontaneously shifted away from snacking and high-fat Western diets, gravitating instead toward fruits, vegetables, and low-fat alternatives.
But here’s where it gets truly fascinating: This change in eating patterns wasn’t about conscious restraint. Their bodies were literally REWIRING themselves to crave healthier options due to effects including boosted brain plasticity, reduced cortisol (the stress hormone that triggers sugar cravings), increased activity in brain regions responsible for self-control, and by creating a natural biochemical environment that prefers nutrition over empty calories
The bottom line: your workout isn’t preparing you for a dietary cheat day. It’s prompting your brain to make smarter, more intuitive nutrition choices. Stop viewing exercise as a punishment or a calorie-burning transaction, and start seeing it as your most powerful neurological upgrade tool.
If you’re struggling to keep cravings in check while you ramp up your training, here’s a few helpful resources to guide you toward making healthier diet choices more easily:
My 2024 Gift Guide Is Here! Receive Exclusive Discounts on My Favorite *Must-Have* Wellness Gifts 🎄🎁🎅
The holidays are all about showing how much you care—and what better way to do this than by giving the gift of vitality, longevity, and optimized living?
But let’s be real: finding safe, vetted, and effective health and wellness gifts for your loved ones can feel overwhelming. With endless online options, how do you even start sorting through what’s legit and what’s just noise?
After decades of studying the latest developments in modern science—testing and experimenting with everything from cutting-edge wellness tech to transformative supplements—I’ve handpicked my top 27 gifts, which you can now find in my 2024 Holiday Gift Guide! 🎄
Here’s a sneak peek at some of my favorite wellness gifts:
- BON CHARGE Blue-Free Lighting & EMF Protection 🌙: This solution is perfect for anyone looking to reduce exposure to artificial blue light and harmful EMFs, especially during the darker winter months. It’s one of my go-to secrets for unwinding at night, and it is a thoughtful upgrade for your loved ones’ wellness routines.
- SiPhox Health’s At-Home Blood Tests 🩸: Get a deeper look into health without stepping into a clinic. SiPhox covers 50 essential biomarkers, from heart health to metabolism, and syncs seamlessly with wearables. This is an incredible gift for anyone passionate about their wellness journey!
- BIOptimizers Magnesium Breakthrough 💪: Over 80% of people don’t get enough magnesium, impacting sleep, stress, and muscle function. This all-in-one magnesium supplement includes 7 types of magnesium for ultimate absorption—a thoughtful, powerful gift for loved ones looking to feel their best.
- Kineon MOVE+ Pro Red Light Therapy 🌞: This portable LED and laser therapy device is ideal for speeding up muscle recovery, easing joint pain, and boosting circulation. It’s great for athletes and active family members who want next-level relief and performance support.
- Pique Tea’s Sun Goddess Matcha 🍵: Gift the ultimate matcha experience! Pique’s ceremonial-grade matcha is toxin-screened and pairs beautifully with their holiday-exclusive Pearl Beauty Creamer for a radiant skin boost.
From exclusive savings on longevity-boosting skincare and at-home bloodwork tests to remarkable discounts on advanced recovery tools and top-of-the-line oral peptides, you’ll get to discover 27 of the best stocking stuffers and life-optimizing solutions crafted for anyone looking to live better, longer, and stronger.
So this year, skip the socks and scarves and give the gift of transformation with Ben Greenfield’s 2024 Holiday Gift Guide! 🎁 🎅
Drumroll Please… 🥁 You Can Now PRE-ORDER Your Fully Updated Copy of Boundless to *Optimize* Your Body, Mind, and Spirit! 📚💪
Over the last year, I’ve been working tirelessly on something that I’m thrilled to finally share: the brand-new, updated version of my best-seller, Boundless.
Like a cookbook for the human blueprint, the revised and updated edition of Boundless gives you a zero-guesswork guide to becoming a complete expert in what makes your brain tick, your body work, your spirit happy, and your life fulfilled.
You can flip to *any* chapter and discover the most up-to-date, research-proven, trench-tested techniques to build muscle, burn fat, balance hormones, live longer, sleep better, have mind-blowing sex, and much, much more!
A few of the key topics that the latest version of Boundless explores are:
- Strategies to optimize mitochondrial density and biogenesis for peak energy and metabolic health.
- New methods to stimulate the vagus nerve for stress reduction, sleep quality, and higher heart rate variability using light, sound, and electrical interventions.
- Updated techniques for restoring circadian balance, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the effects of electromagnetic frequencies on the brain and body, with tips on modifying devices for better shielding.
- The latest on addressing chronic infections, detoxifying from mold, and enhancing gut function with cutting-edge testing and treatments.
- New supplements, biohacks, and protocols based on recent longevity science, including age-reversal insights.
- Fresh routines and injury recovery tools, plus minimalist moves to burn fat throughout the day without gym reliance.
If you’re ready to go beyond the quick fixes and reclaim control over your vitality, this is your chance. Packed with insights on everything from breathwork to cold therapy and the latest anti-aging techniques, Boundless will help you build a balanced, sustainable approach to lifelong health. I can’t wait for you to experience everything this guide has to offer!
If you’re ready to uncover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, you can click this link to pre-order your new updated copy of Boundless.
Unlock Personalized, Data-Driven Insights and Health Coaching Tailored to YOUR Unique Biology 📊
Struggling to make sense of your health and wellness journey?
You’re not alone. The frustration of feeling fatigued, battling brain fog, or hitting a wall with your fitness goals—despite all the trendy diets, supplements, and exercise programs out there—can leave you feeling lost and overwhelmed.
The root problem is often that most one-size-fits-all wellness strategies fail to address your unique biology.
Enter LIFEprints, a comprehensive health optimization system with two tailored options to meet your unique wellness needs.
LIFEprints Discover offers a foundational approach, featuring HTMA (hair tissue mineral analysis) testing, which analyzes the mineral content of your hair to provide a 3–4 month snapshot of your mineral and metabolic status. With a personalized report, you’ll receive a custom health blueprint with targeted supplementation suggestions, along with a one-on-one coaching call to guide you through these insights. You’ll also gain access to a vibrant community of wellness enthusiasts for added support and inspiration.
For a more immersive experience, LIFEprints Transform includes all the benefits of Discover, plus additional resources to help you put your insights into action. It starts with a customized pathway, built through an in-depth questionnaire, that shapes your wellness plan. This includes a nourishing, goal-specific meal plan, expert guidance to integrate new habits smoothly, and a 12-week dynamic movement program. To keep you motivated, Transform offers regular accountability reminders and monthly coaching calls with world-class experts. With Transform, you’ll turn your data into sustainable lifestyle changes by receiving personalized insights and actionable steps to address issues like fatigue, stress, sleep problems, and weight management, helping you optimize energy, focus, and overall wellness for long-term health.
Ready to finally see results that make a difference in how you feel and perform?
You can join the waitlist for LIFEprints here and discover how truly customized health guidance can transform your life.
Podcasts I Recorded This Week:
I have some HUGE news to share with you…
The Ben Greenfield Life podcast is getting a fresh, new upgrade—it’s time to say hello to Boundless Life! 🎉
Why the change? It’s simple. The journey of optimizing your mind, body, and spirit has evolved, and so has this podcast. You’re still getting the same cutting-edge, no-BS, fringe health content you’ve come to know and love—but now with a name that fully captures what you and I are all about: breaking barriers and living without limits.
Boundless Life is more than just a title. It reflects my mission to help you unlock unstoppable energy, conquer pain, sleep like a champ, and build the kind of confidence that makes you feel unstoppable. I’m talking about living longer, performing better, and thriving every single day.
This rebrand benefits you by delivering an even sharper focus on tools, tactics, and strategies to help you live a life free from constraints. My goal? To empower you to become truly “boundless.” Buckle up—it’s going to be one heck of a ride!
You can listen and subscribe on Apple Podcasts or Spotify.
This episode was brought 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 brought to you by Ben Greenfield’s Holiday Gift Guide, Young Goose (code BEN10), BIOptimizers Magnesium Breakthrough (code BEN10), Manukora (code BEN), and Kineon.
The Latest Content I Was Featured On This Week:
Tetragrammaton With Rick Rubin: Ben Greenfield
Ben Greenfield’s VIP Text Club: To receive exclusive texts from Ben Greenfield, text the word “FITNESS” to 411247 (within the U.S. only).
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Product Of The Week
::: Save Up to 40% On My Family’s Favorite Nonstick, Non-Toxic Pans :::
A startling study by the Ecology Center revealed that 79% of nonstick pans and 20% of baking pans are coated with PTFE (Teflon), a type of PFA that can be harmful to human and animal health.
Exposure to these “forever chemicals” may cause serious issues like hormone disruption, immune system impairment, increased cancer risk, and developmental delays in children.
While European regulations are advancing, these toxic chemicals remain prevalent in US cookware. Even health-conscious individuals might unknowingly compromise their wellness through the cookware they use, making it crucial to choose safe, non-toxic alternatives.
Our Place offers a solution with their PFAS-free cookware, particularly the Titanium Always Pan Pro. Engineered with NoCo™ technology, this pan is virtually indestructible, handles extreme heat, and provides a coating-free, non-toxic nonstick experience.
With their Black Friday sale offering up to 40% off, it’s an ideal time to upgrade your kitchen’s health and performance.
Try Our Place’s beautiful, high-quality, durable cookware that’s made *without* PFAS now and save 40% for a limited time.
Upcoming Events:
A4M Longevity Fest in Las Vegas — December 13 to 15
Catch Ben at the A4M Longevity Fest in Las Vegas from December 13 to 15. He will be visiting the C60, Calroy, CODE Health, and the Pendulum booths for a meet-and-greet and Q&A.
Health Optimisation Summit — Austin. TX: April 12–13, 2025
The Health Optimisation Summit, Europe’s top wellness conference, is making its U.S. debut in Austin, Texas—and I will be there! Join me for a powerful talk and Q&A, plus experience insights from 35 world-class speakers covering everything from nutrition and fitness to longevity and mental health. Explore over 100 exhibitors, test the latest biohacking tech for free, and connect with 2,000 like-minded attendees. Grab your tickets here.
Keep up on Ben’s LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clean Protein
Tired of protein powders that taste like chalk and leave you unsatisfied? Say hello to Kion Clean Protein—the smoothest, creamiest blend of grass-fed, soy-free, gluten-free, non-GMO protein you’ve ever experienced.
This premium whey protein isolate powder, crafted with organic natural flavors, delivers a rich, velvety texture that’s perfect for blending into delicious protein smoothies. Whether you’re seeking muscle growth, post-workout recovery, metabolic support, restorative sleep, immune function, or enhanced cognitive health, Kion Clean Protein has you covered.
Choose from decadent chocolate or classic vanilla flavors, or keep it pure with unflavored. With a hefty 20 grams of protein per serving, you’ll feel satisfied, energized, and ready to conquer your day or workout.
You deserve a protein powder that’s clean, easily absorbed, and downright delicious, and Kion Clean Protein delivers exactly that.
Click here to get your hands on the best protein powders you’ll ever buy: Kion Clean Protein.
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