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
Fasting, Calorie Cutting, or Surplus—What Science Says About the “Sweet Spot” for Fat Loss & Muscle Gain 🍽️⏰
Intermittent fasting, time-restricted eating, calorie cutting, and volumetrics—you’ve probably seen the diet wars rage on, but what does the actual research say about how these patterns affect your body composition?
Two new studies shed light on these strategies—and the results might surprise you…
In a 12-week randomized trial, researchers compared two diets: time-restricted eating (TRE, also known as intermittent fasting), where meals are consumed within an 8-hour window, and a volumetric diet, which emphasizes filling, low-calorie foods such as vegetables, soups, and other high-water-content foods.
Both groups lost fat, trimmed their waistlines, and preserved lean muscle mass. There was no difference in outcomes, showing time-restricted eating isn’t a magical fat-burning hack; it just reduces calorie intake by shortening the eating window and making it harder to overeat.
On the flip side, if your goal is to build muscle while losing fat, another study suggests that this kind of body recomposition can be successfully achieved.
Researchers found that the sweet spot for most people lies in a 10–20% calorie surplus, just enough to fuel hypertrophy and recovery, but not so much that you add unwanted body fat.
Paired with proper resistance training, this mild surplus supports measurable muscle growth while still allowing fat loss in some cases.
Based on the findings above, here are a few practical key takeaways…
🥗 If fat loss is your goal:
Pick the eating pattern that helps you stick to a modest calorie deficit consistently (a reduction of about 300–500 calories per day for most people), whether that’s TRE, volumetrics, or another strategy.
Volumetrics works well if you like eating large, filling meals, while TRE works well if you prefer fewer eating windows and don’t mind skipping breakfast.
💪 If muscle gain is your priority:
Avoid the old-school “dirty bulk,” in which the focus is mainly on eating as many calories as possible.
A small, controlled surplus of about 10–20% over your maintenance amount of calories (or about an extra 200–400 calories per day) paired with lifting gets the job done without the fluff.
Above all, sustainability beats extreme hacks. For body composition changes, aim for a steady 300–500 calorie deficit per day for fat loss, or a 200–400 calorie surplus for muscle gain.
Your body doesn’t need extremes to see results; it thrives on consistency, nutrient quality, energy balance, and proper recovery.
Interested in learning more about how to slim down, bulk up, or master fasting? You can check out these resources:
Join Me Live in London This September at the Ultimate Biohacking Event of the Year! 🧬🇬🇧
I’m pumped to announce that I’ll be speaking at the Health Optimisation Summit in London this September 13–14—one of the most cutting-edge, biohacker-approved events on the planet.
This two-day experience is more than just a “conference”—it’s the premier global gathering for those who want to take control of their biology, upgrade their performance, and future-proof their health.
Packed with hands-on tools you can try for yourself, cutting-edge insights from leading voices in health and wellness, and the latest breakthroughs in science and technology, the Health Optimisation Summit allows you to explore the optimization of every pillar of human performance—from fitness and nutrition to biohacking, medical innovation, mental resilience, recovery, and beyond.
Whether you’re looking to upgrade your brain, body, or biology, you’ll get access to 35+ world-class speakers (including yours truly), hands-on workshops, and a curated expo of the latest wellness tech and biohacking tools.
I’ll be sharing some of my most powerful protocols for gaining boundless energy, boosting resilience, and optimizing performance, along with the *exact* systems I use to feel and function at my peak.
If you’ve ever wanted to connect with your favorite wellness leaders in person and go deep on everything from mitochondrial function to wearable recovery tools, the Health Optimisation Summit is the place to do it!
🎟️ You can grab your tickets here (and don’t forget to use code BEN to save 10% off!).
*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 🚀
🥦 Texture Matters for Appetite Control: A randomized crossover study shows that harder-textured, lower-energy-density foods can significantly reduce calorie intake during a meal compared to softer, higher-energy foods. This is something to keep in mind, whether you’re leaning out or bulking (read more here).
🧪 Lithium & Alzheimer’s: Lithium continues to emerge as one of the most powerful compounds for Alzheimer’s prevention and therapy. A landmark paper highlights its potential mechanisms, and I recently unpacked its off-label uses with Dr. Sandra Kauffman on my podcast here (after which I started taking 75 mg of lithium per day) (study here).
🔥 Heat Therapy & Performance: A new trial suggests that heat exposure after exercise doesn’t boost performance, but here’s the catch: participants weren’t tested in hot conditions. This runs contrary to prior studies showing sauna and heat adaptation can enhance red blood cell production and endurance (see the study).
📌 Key Takeaway: Food texture can influence appetite more than you realize, lithium is shaping up as a major player in neuroprotection, and when it comes to heat therapy, context (and conditions) matter.
🔗 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
::: Save Up to 30% on the Smarter NAD⁺ Stack for Energy and Longevity :::
For years, NAD⁺ support has been one of my go-to strategies for clean energy, sharper cognition, and healthier aging. 
I’ve used nicotinamide mononucleotide (NMN), nicotinamide riboside (NR), and even nicotinamide adenine dinucleotide (NAD⁺) IVs. They all work, but here’s the kicker: two enzymes can quietly stand in the way of you experiencing the full results…
Nicotinamide N-methyltransferase (NNMT) is the molecular handbrake that drains methylation resources and slows NAD⁺ salvage—the recycling pathway that converts precursors like nicotinamide back into NAD⁺.
Cluster of Differentiation 38 (CD38), the NAD⁺ “consumer,” ramps up with age and breaks NAD down faster than you can replenish it.
So instead of only topping up the tank with more NAD precursors, I like to pair them with molecules that protect recycling and slow the loss.
The smarter stack looks like this:
- 5-Amino-1MQ + JBSNF-000088 — NNMT inhibitors that reduce wasted nicotinamide methylation, spare SAMe (key for healthy methylation and homocysteine balance), and support NAD⁺ salvage.
- Apigenin, quercetin, fisetin, pterostilbene — Plant compounds shown in studies to inhibit CD38, boost SIRT1 activity, and increase cellular NAD⁺ while stacking antioxidant and anti-inflammatory benefits.
- Epitalon — Worth an honorable mention for its potential role in telomere lengthening and circadian balance.
Most NAD⁺ formulas just dump raw materials into the system, but LVLUP Longevity goes further.
It combines proven NAD⁺ precursors with targeted NNMT and CD38 modulators, plus methylation support, removing bottlenecks so you recycle better, burn cleaner, and age slower.
This stack isn’t just about living longer but about turning back the clock on your daily energy, mitochondrial performance, and resilience so you feel sharper, clearer, and stronger.
You can grab LVLUP Longevity here—it’s already 20% off, and you can stack my code BEN15 for an additional 15% off (that’s over 30% off total).
🥁 The Fully Updated Boundless Is Here! Get Ready 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, which is finally available!
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 discover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, click here to grab your copy of the newly launched Boundless.
Podcasts I Recorded This Week:
6 Hours Of Sleep Per Night Is OK??? Plus How To Sleep Like A Caveman (Wisdom From Our Ancestors For A Better Night’s Sleep!) With Dr. Merijn van de Laar
CAROL Bike (code BEN), Gameday Men’s Health, Just Thrive (code BEN), Calroy, and Ketone-IQ.
