January 2, 2025
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
Exercise-Induced Improvements to Cognitive Performance May Last for 24 Hours!🧠 🏋️
Ever had one of those mornings where your brain feels like it’s running on dial-up? Slow recall, scattered thoughts, maybe even forgetting why you walked into the kitchen? For years, we’ve known exercise can give your brain a quick boost, enhancing focus, memory, creativity, and mental clarity for a couple of hours after a good workout. But what if I told you those benefits could extend much longer? Like, into the next day?
A recent study published in the International Journal of Behavioral Nutrition and Physical Activity revealed some fascinating insights. Researchers found that the cognitive perks of moderate-to-vigorous exercise—things like sharper memory and better problem-solving skills—can last for up to 24 hours.
Yep, you read that right. Not only does your body benefit from a workout, but your brain stays primed for action well into the next day.📅
Here’s how it works: The study tracked adults aged 50–83, having them wear accelerometers to measure movement and sleep patterns while completing daily cognitive tests. They found that just 30 minutes of moderate-to-vigorous physical activity significantly improved episodic memory (think recalling events or details) and working memory (holding information while using it, like solving puzzles) the next day.
On the flip side, sedentary behavior was linked to decreased cognitive performance. So, sitting still all day? Not doing your brain any favors. This is especially true if you get less than six hours of sleep, which brings me to my next point…
Quality sleep has been found to play a starring role in cognitive performance (no surprise there). Logging at least six hours of sleep, particularly deep, slow-wave sleep, supercharges the brain’s performance, contributing to better memory recall and attention. And every extra 30 minutes of REM sleep added a measurable boost in focus. Translation: your workout, combined with solid sleep, sets the stage for next-day mental greatness.
What does this mean for you? A simple tweak to your routine, like adding in a brisk walk, a quick kettlebell session, or a HIIT workout, can make your brain as sharp as a tack—not just today, but tomorrow, too. Pair that with some high-quality shuteye, and you’ve got a recipe for a sharper, more energized version of yourself.
⏰ On a related note, how important is the “time of day” when it comes to exercise and its impact on metabolic benefits like blood glucose control? According to a recent meta-analysis, not very.
Researchers systematically reviewed thousands of studies comparing morning and afternoon/evening workouts and found no significant differences in their effects on glucose and insulin responses. That’s good news for everyone, whether you’re a sunrise sprinter or a nighttime yogi. The best time to exercise is simply when you can fit it in. Consistency in movement, not the clock, is the real key to optimizing your health.
However, the timing of your meals might matter more. Exercising after eating, especially a meal with sugar or carbs, has been shown to reduce glucose spikes and improve glycemic control, an important benefit for anyone managing diabetes or impaired glucose tolerance. So, while the hour you hit the gym is flexible, pairing exercise with your meals might just be a metabolic power move.💪✔️
Interested in learning more about ways to support cognitive health, sleep better, and time your meals? Check out these resources:
- How To Unlock Your Brain’s Full Potential, Biohacks To Unleash Your Mind, The “Secret Sauce” For Healing A Leaky Gut & More With Dr. Greg Kelly.
- How To Dominate Cognitive Tasks, Think Faster And Get More Done.
- A Simple Trick To Make WALKING Build Muscle, An Easy-To-Find Supplement That Cools Your Body, Infrared Sauna *vs.* Red Light, Reversing Cognitive Decline & More! Solosode 478.
- 12 Mental Performance Hacks: A Cheat Sheet For Boosting Your Brain Power.
- The Last Resource On Sleep You’ll Ever Need: Ben Greenfield’s Ultimate Guide To Napping, Jet Lag, Sleep Cycles, Insomnia, Sleep Food, Sleep Supplements, Exercise Before Bed & Much, Much More!
- 5 of the Most Common Diet & Exercise Mistakes That Prevent Fat Loss (+ What To Do Instead!).
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, fully revised 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 Organifi Shilajit Gummies, Analemma (code BENG), LVLUP Health, Force of Nature (code BEN), and Just Thrive (code BEN).
This episode was brought to you by Pendulum (code GREENFIELD), SiPhox (code BEN), BIOptimizers Magnesium Breakthrough (code BEN10), LVLUP Health, Analemma (code BENG), and ZBiotics Pre-Alcohol Probiotic (code BEN15).
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).
My Article Feed:
My full article feed and all archives of my articles are here.
Product Of The Week
::: Transform Your Water With 10% Off the Aǹalemma Wand :::
Does it feel like the water you drink just isn’t doing enough? 💧 Sure, it hydrates, but what if your water could do more, like fuel your energy, optimize your gut health, and even support longevity? The truth is, most water isn’t structured in a way that your body can fully utilize. Unstructured water lacks the coherence your cells thrive on, leaving potential health benefits untapped.
That’s where the Aǹalemma Wand comes in. This simple yet revolutionary tool transforms ordinary water into structured, coherent water in seconds, unlocking its full potential for your body. Backed by double-blind, placebo-controlled trials, Aǹalemma water has been shown to deliver results you can feel:
- 20% increase in ATP levels to supercharge your mitochondria and boost your energy.
- 16% improvement in gut microbiome quality, supporting digestion and immune health.
- 20% boost in NAD+ levels, the molecule that’s key to cellular repair and longevity.
Here’s the best part: Using the wand is effortless. Just swirl it through your water, and it’s instantly transformed. Plus, the Aǹalemma Wand is a one-time, sustainable purchase—no batteries, no maintenance, no gimmicks. It’s pure, science-backed hydration for you and your family, day after day.
Ready to turn your water into a powerful health ally? Use code BENG here to get 10% off the Aǹalemma Wand. It’s time to drink smarter, live better, and feel the difference! 💧✨
Upcoming Events:
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 Colostrum
Feed your gut “nature’s first food” with Kion Colostrum—made from premium grass-fed, pasture-raised, and antibiotic and hormone-free milk.
Colostrum is considered a complete health tonic in traditional systems of medicine and has been shown to improve athletic performance and recovery, reduce gut permeability, and support lean mass maintenance.
In addition to growth hormone, immunoglobulins, and proline-rich polypeptides, which play important biological roles vital to proper health and immune function, Kion Colostrum also contains vitamins, minerals, enzymes, and amino acids to build the foundation for an overall healthier and more resilient you.
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