November 20, 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
Intimidated or Injured By Heavy Weights for Gains? New Science Says You Should Focus on *This* Instead 💪
Think you need to lift heavy for size or stick to a “magic” rep range for gains?
Think again…
This analysis compares the impact of low-, moderate-, and high-load resistance training to muscle fatigue on muscle growth, using a network meta-analysis that includes overall and subgroup results, with study estimates shown by risk of bias and summarized by pooled outcomes. See the study here.
A new wave of studies—including multiple meta-analyses led by exercise science researcher and professor Dr. Brad Schoenfeld—shows that muscle hypertrophy (the growth and increase in size of muscle cells) can occur across a wide spectrum of loads and reps, from as few as 7 to as many as 35 per set, provided you train close to muscular failure.
While heavier loads consistently produce greater maximal strength gains, lighter loads performed to failure stimulate comparable muscle growth, challenging the long-held “repetition continuum” theory that states specific rep ranges are required for specific outcomes.
Researchers found that when total training volume is matched, the body adapts similarly to a variety of rep schemes—meaning you can achieve hypertrophy through both heavy and light lifting styles.
Interestingly, untrained adults tend to gain size faster at any load, while trained lifters may benefit most from rotating between low-, moderate-, and high-load sessions to maximize adaptation and recovery.
And for those short on time?
Superset training—performing exercises back-to-back with minimal rest—can deliver equivalent gains in muscle, endurance, and strength compared to traditional workouts, but in a fraction of the time. Supersets not only improve efficiency but also increase metabolic stress, which can further enhance hypertrophy.
To sum it up, there’s no single “perfect” load or rep range for muscle growth.
Whether you’re lifting heavy, going lighter for higher reps, or combining movements in supersets, intensity and proximity to failure are what truly drive progress. Train smart, stay consistent, and your body will respond across the full spectrum of effort.
Interested in learning more about how to build muscle and strength? You can check out these additional resources:
🎄 My 2025 Holiday Gift Guide Is Here! 25 *Handpicked* Wellness Gifts for Stronger Bodies, Sharper Minds & Joy All Year Long 🎁🎅
The holidays are a reminder of what really matters—connection, meaning, and the people you hold close.
And while most gifts fade, the ones that enhance and support health keep giving, because when you give something that nurtures well-being, you’re providing energy, clarity, and a better way to live day after day.
After testing and studying the most effective tools for vitality and longevity, I’ve *handpicked* 25 gifts for you.
You’ll find them all in my 2025 Holiday Gift Guide—each one chosen to help you and the people you love feel your best, this season and beyond.
Here’s a sneak peek at some of my favorite wellness gifts…
Ultimate Longevity Ground Therapy Sleep Mat & Pillowcase 🌿
If you have parents, grandparents, or loved ones who struggle with chronic pain, inflammation, or restless sleep, this is a gift they’ll thank you for again and again. Backed by more than 20 peer-reviewed studies, Ultimate Longevity’s Ground Therapy Sleep Mat and Pillowcase help reduce pain and inflammation, balance cortisol, and improve circulation, metabolism, and overall recovery—all while you sleep.
Save Up to 15% on Sleep Mat & Pillowcase Combo Packs + Get a FREE Copy of the Paperback Book Earthing with Every Combo Pack.
BON CHARGE Red Light Face Mask 🔴
Looking for a wellness gift that feels both luxurious and functional? BON CHARGE’s Red Light Face Mask (you’ve likely seen me don this on social media with my wife) helps enhance skin health, boost collagen production, and promote relaxation—all through the power of light therapy. BON CHARGE also offers infrared sauna blankets, blue-light-blocking lamps, and other innovative products designed to support longevity and natural beauty.
Use Code BGL25 to Save 25% Off
Ra Optics Blue Light Protection Glasses 😎
Constant exposure to artificial light can disrupt hormones, drain energy, and interfere with sleep. Ra Optics creates premium blue light protection eyewear that helps optimize your light environment around the clock, improving focus, energy, and recovery. Their Daylight lenses reduce screen strain and balance indoor light exposure, while the Sunset lenses help your body unwind naturally in the evening. For daytime outdoor use, the BlueSync lenses filter harmful light without blocking the beneficial spectrum—making Ra Optics a thoughtful gift for anyone who values performance, rest, and longevity.
Black Friday Early Access (Nov 8–27)
Buy 1 → 15% off · Buy 2 → 20% off · Buy 3 → 25% off · Buy 4+ → 30% off
Buy 2+ → Free Light Diet Course ($297 value)
Black Friday–Cyber Monday (Nov 28–Dec 3)
Buy 1 → 20% off · Buy 2 → 25% off · Buy 3 → 30% off · Buy 4+ → 35% off
Buy 2+ → Free Light Diet Course ($297 value)
Holiday Sale (Dec 10–26)
Buy 1 → 15% off · Buy 2+ → 20% off
All U.S. orders → Free 2-Day Express Shipping
Check Out Their Incredible Holiday Deals Here!
With 25 amazing options—and some exclusive savings I’ve scored just for you—you’re set to be the star of Christmas. Additionally, you might also want to check out:
- 💙 Troscriptions Precision-Formulated Troches (use code BEN25 to save 25% off) — Physician-formulated dissolvable tablets that enhance focus, calm, and sleep with precise, fast-acting ingredients.
- 🍸 LVLUP Health Liver Support Complex (up to 40% off sitewide) — Support detox and recovery so you can feel refreshed after those festive nights.
- 🔥 Sunlighten mPulse Smart Sauna (use code BEN25 to save up to $2,200 + FREE shipping) — Experience deep relaxation, improved circulation, and full-body renewal with red and infrared light therapy.
From exclusive savings on longevity-boosting skincare and restorative red light devices to remarkable discounts on advanced recovery tools and precision-formulated nootropics, you’ll find all the best stocking stuffers and life-optimizing solutions to live boundless in my 2025 Gift Guide.
So this year, skip the predictable presents and surprise someone with a gift that helps them feel amazing all year long. You can click the link below to start shopping for the best in modern wellness!
Explore Ben Greenfield’s 2025 Holiday Gift Guide—Transformative Wellness Tools for Stronger Bodies, Sharper Minds & Joy All Year Long 🎁🎅
My LIFE Network Team Is Hiring a Marketing Coordinator! 🚀
Do you thrive in a fast-paced environment where innovation, precision, and purpose come together? Are you passionate about health, performance, and bringing bold ideas to life through organization or marketing excellence?
You’re in luck: the LIFE Enterprises Team (which includes Ben Greenfield Life, LIFE Network, TRIUMPH Coaching, and LIFE Market) is hiring!
The Marketing Coordinator will be the strategic and operational hub for marketing across LIFE brands. This role blends creative vision with data-driven execution—developing marketing plans, coordinating campaigns, and driving measurable growth in audience engagement, conversions, and brand reach.
This role requires a self-starter who is organized, proactive, and passionate about health and performance optimization. If that sounds like you, we’d love to hear from you and explore how you can help shape the future of the LIFE ecosystem.
You can apply for the position here!
Most Protein Bars Are Junk Food in Disguise… So I Created *This* Delicious Fix ⚡🧠🍫
I’ve been working on something behind the scenes that is about to change the way you fuel your body and brain, and totally transform the protein and energy bar industry.
As you probably already know, most protein bars (and energy bars in general) are full of junk—they spike your blood sugar, wreck your gut, leave you hungry an hour later, and they taste like cardboard.
Sure, you get protein, but a lot of crap along with it, and not really much appetite satiation or noticeable cognitive upticks at all. 👎
So, based on what I know about the intriguing science of fueling with ketones, I decided to build something totally different…
👉 Meet Boundless Bar—the world’s FIRST ketone-powered protein bar.
Unlike sugar, which burns fast and leads to energy crashes, Boundless Bar is built around goBHB®, the gold standard in exogenous ketones, helping you:
- Fuel your workouts with ketone-backed energy that sustains physical and mental performance for hours on end.
- Stay sharp at work with enhanced mental clarity, memory recall, and focus.
- Support recovery and repair with collagen for muscles, joints, skin, and connective tissue.
- Curb cravings with satisfying protein and ketone-driven appetite control.
- Optimize your aging with ingredients that promote cellular resilience and whole-body vitality.
Every Boundless Bar includes:
🍖 18g of hydrolyzed collagen protein to support muscle recovery, joint health, hair, and skin.
🔥 260–270 calories (depending on the flavor) with healthy fats from cashew butter and cocoa butter to keep you fueled.
⚡ goBHB® ketones for rapid, stable energy without stimulants, sugar crashes, or jitters.
🚫 Zero seed oils, gluten, dairy, or soy for guilt-free, gut-friendly nutrition.
🍯 Honey and monk fruit for a naturally balanced, indulgent flavor.
And forget the chalky taste of typical protein bars or the nasty aftertaste of most ketone products—with Boundless, you can choose from two delicious flavors (more to come, including Blueberry Pie and Chocolate Chip!):
- 🍯 Cinnamon Roll Bar (just 270 cal): Blends real cinnamon spice with creamy cashew butter and a touch of honey and monk fruit, delivering the taste of a cinnamon roll with the fuel of a performance product.
- 🍰 Vanilla Cheesecake Bar (just 260 cal): Combines smooth vanilla with a rich, creamy texture, giving you the indulgence of cheesecake in your pocket—without the sugar crash.
Both flavors make it easy to stay on track while enjoying every bite, providing you with clean fuel and a smarter, all-day ally to p
ower your brain, body, and future.
Normally, to achieve ketosis, you have to suck down a bitter drink, fast for days, or engage in strict carb restriction. But now you can quite literally eat your way into ketosis with a delicious low-calorie, high-protein bar that satisfies your appetite and powers your day for hours on end.
Are you ready to experience the power of ketones and step into a Boundless you?
You can click here to purchase your Boundless Bars and save 10% off your subscription.
These JUST went live and will disappear fast like hotcakes, so get yours soon!
*Here’s* How to Receive Coaching, Workouts & Biohacking Support—with TRIUMPH Coaching
I get it—navigating your health and fitness in today’s world can feel like chasing a moving target. One week, it’s about your macros, the next, it’s wearables and peptide stacks.
When was the last time you had an actual team helping you sort through the noise, guiding you step by step based on your unique biomarkers, goals, and lifestyle?
With TRIUMPH Coaching, you gain access to elite-level support without the guesswork.
We have different coaching plans to meet you wherever you are. Work 1-on-1 with one of my expert coaches, or as part of a group. Whatever you choose, you’ll be rooted in real-time adjustments and results. If your goals involve optimizing VO2 max, chasing longevity, or just trying to build muscle and mobility right from your living room, we’ve got you covered.
Want to explore your TRIUMPH coaching options?
Fill out our coaching form, and one of our expert coaches will reach out to discuss how to help you achieve extraordinary fitness and peak performance.
This Week in Health & Performance: What the Latest Research Says
🧘♀️ Better Sleep, No Pills Required: If you’re struggling with insomnia, the latest research shows the most effective non-drug solutions are cognitive behavioral therapy (CBT) and acupuncture—both of which can improve sleep quality naturally and long-term (study here).
💊 Antioxidants & Aging Muscles: For years, experts warned that high-dose antioxidants (like vitamins C and E) might blunt exercise benefits. But new findings suggest the opposite may be true for older adults. Those over 60 might actually need more antioxidant support to enhance recovery and performance (read more here).
🏃 The Power of “Exercise Snacks”: Short, frequent workouts as brief as 20 seconds can significantly improve cardiovascular fitness and blood lipids, according to a meta-analysis of 14 studies. These micro sessions add up fast—think multiple short bursts throughout your day (study here).
🧬 AKG & Brain Health: New research shows alpha-ketoglutarate (AKG) may suppress key pathways linked to Alzheimer’s disease in mice, suggesting promise for brain longevity. You can already find AKG supplements from companies like Rejuvant or on Amazon (study here).
Key Takeaway: From smarter sleep and stronger workouts to cognitive protection and anti-aging support, these studies show that small, science-backed tweaks can yield major long-term benefits.
🔗 Want to dive deeper? Click the links above to explore the research, and click here to follow me on X for all the latest health and performance news hot off the press! 🚀
Product Of The Week
::: Get a Free Sample Pack of the Electrolyte Drink That Actually Works 💧:::
Healthy hydration isn’t just about how much water you drink—it’s about balancing water and electrolytes.
When you sweat, you don’t just lose water; you also lose sodium, potassium, and magnesium. If you only replace the water, you dilute your electrolytes, which can leave you with headaches, fatigue, cramps, or even brain fog.
That’s why you might want to consider trying LMNT.
Formulated by former research biochemist Robb Wolf and Ketogains founder Luis Villaseñor, LMNT contains science-backed levels of sodium, potassium, and magnesium, all without a single gram of sugar, no artificial colors, and zero junk ingredients.
It’s designed to help you hydrate deeply, perform better, and recover faster, whether you’re training hard, fasting, or living in a hot environment. And it actually tastes incredible.
You’ll find fan favorites like Citrus Salt and Raspberry Salt, or you can spice things up with Mango Chili. And for an unexpected hack, mix Chocolate Salt into your morning coffee for a mocha-style electrolyte boost.
Hydration done right doesn’t just quench thirst; it upgrades performance, focus, and energy at the cellular level.
You can get your free LMNT Sample Pack featuring their most popular flavors with any purchase here.
Podcasts I Recorded This Week:
Everything You Need To Know About Sleeping Better, Hacking Sleep, Sleep Cycles, Insomnia, Sleep Apnea & More With Dr. Daniel Gartenberg (Best of LIFE Network’s Experts!)
How Long Does It Take To Get “FAT ADAPTED,” Is Insulin Good or Bad, How Many Carbs Do You *Really* Need & More With Dr. Andrew Koutnik.
The Latest Content I Was Featured On This Week:
My Article Feed:
My full article feed and all archives of my articles are here.
Upcoming Events:
Stay tuned for future updates—and you can always keep up with my LIVE appearances by checking out bengreenfieldlife.com/calendar!
This Week’s Most Popular Instagram Post:
This Week’s Most Popular Tweet:
This Week’s Most Popular Facebook Post:
Cheers,
Ben
