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!
One of the most cutting-edge developments in the realm of functional diagnostics just landed…
Researchers have developed a metabolite-based profile in blood and urine that can accurately predict how much ultra-processed food (UPF) you eat.
Using over a thousand different metabolites—small molecules produced when your body processes food—the study identified distinct poly-metabolite scores, or unique combinations of these molecules that serve as a “fingerprint,” rising or falling depending on the amount of processed food in your diet.
This means that for the first time, you can peek under the hood and quantify not just what you say you’re eating, but what your body is *actually* processing and storing.
The participants, primarily older adults averaging around 50–74 years old, were tracked with both dietary recalls and biospecimen analysis. On average, half of their daily calories came from ultra-processed foods—a sobering statistic that matches national averages.
Out of the more than 1,000 metabolites measured, hundreds were strongly correlated with UPF consumption, including shifts in lipids, amino acids, vitamins, peptides, and carbohydrates. The researchers then whittled this down to just a few dozen key biomarkers that could be used to score processed food intake with striking accuracy.
Perhaps the most concerning signal among these was the presence of N6-carboxymethyllysine, an advanced glycation end product (AGE). This metabolite is a byproduct of heat-treated, processed foods and has been implicated in cellular aging, oxidative stress, and inflammatory damage throughout the body.
In other words, when you eat more packaged, industrially processed foods, these compounds literally show up in your bloodstream, accelerating tissue damage at the cellular level. This is the biochemical smoking gun linking UPFs to the very mechanisms of aging and chronic disease.
The researchers didn’t stop at observational analysis. They validated their poly-metabolite scores in a controlled crossover trial where subjects alternated between a diet composed of 80% UPFs and a diet completely free of UPFs.
Within just two weeks, the metabolite fingerprints shifted dramatically, clearly separating the processed food eaters from the whole-food eaters.
This means that the impact of UPFs is not just cumulative over decades—it’s visible and measurable in mere days.
The implications are massive—in the near future, you may be able to run a simple blood or urine test that tells you not only how much processed junk is sneaking into your diet, but also how much cellular damage it’s creating in real time.
Ditch the industrialized foods, focus on nutrient-dense whole sources, and you’ll not only feel better, but you’ll keep your internal biomarkers aligned with resilience and long-term vitality.
Interested in additional insights on how your diet impacts your healthspan and lifespan? 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
🛢️ Seed Oils—Demonized or Misunderstood?: Metabolism Ph.D. Nick Norwitz lays out a level-headed case that seed oils aren’t inherently harmful, but their health effects depend on dose, processing, and your own metabolic state (read here).
💪 Protein Timing—Pre- vs. Post-Workout?: In this meta-analysis of 5 randomized controlled trials in both men and women, supplementation with protein before resistance training was as effective as supplementation after resistance training for both muscle strength and lean mass (study here).
🧄 Garlic for Cardiovascular Health: Garlic supplements (at 1,000 mg/day or more) significantly improve blood pressure, cholesterol, blood sugar, and inflammation—way beyond what culinary doses provide (one 5-gram garlic clove only yields 25–50 mg of the active component allicin) (study here).
🧬 Male Fertility & Testosterone Boost: For men with infertility, daily supplementation with D-aspartic acid, coenzyme Q10, and zinc can potentially improve sperm motility and increase testosterone levels: (study here).
🚀 Performance Stack with Real Power Gains: What happens when you combine 8 grams of citrulline, 5 grams of creatine monohydrate, 3 grams of taurine, 2.5 grams of beta-alanine, 2.5 grams of betaine, 1 gram of beetroot extract, 300 mg of alpha-GPC, and 300 milligrams of caffeine? A 4.4% performance increase and about a 15-watt increase in average rowing power (study here).
🥒 Bitter Melon—The Metabolic Underdog: Bitter melon, the key compound in Kion Lean, helps lower blood sugar, supports insulin sensitivity, and offers antioxidant and anti-inflammatory effects (read here).
Key Takeaway: Your training, hormones, and cardiovascular health can all benefit from simple, science-backed tweaks—when timing, dosing, and ingredients are dialed in.
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 15% on One of My Favorite Solutions for Leaky Gut Support :::
Your gut lining quietly drives over 70% of your immune activity—yet almost no one gives it the credit it deserves…
This single-cell-thick barrier decides what gets into your blood and what stays out.
When it’s strong, it keeps toxins and microbes out while letting nutrients in. But when it starts to wear down, things slip through that should never enter your bloodstream.
Scientists call this “leaky gut”—and it can overwhelm your immune system, often leading to problems like bloating, food sensitivities, fatigue, brain fog, skin flare-ups, and even a greater risk of getting sick.
One of the hidden culprits?
Undigested food…
Without enough digestive enzymes, food fragments linger in your small intestine, irritating the gut lining and straining the barrier. Over time, that stress erodes gut integrity, and since enzyme production naturally declines with age, stress, or poor diet, the problem only grows.
That’s why I use BIOptimizers’ MassZymes—a high-potency, full-spectrum enzyme formula that helps *fully* break down proteins, carbs, and fats so your gut doesn’t have to do all the heavy lifting.
Better digestion means less irritation—and stronger support for your gut lining and your immune system that depends on it.
You can click here and use code BEN15 to save 15% off any BIOptimizers’ order.
BIOptimizers even offers a 365-day money-back guarantee—a full year to decide if it works for you. And if you subscribe, you’ll also enjoy exclusive discounts, free gifts, and a guaranteed monthly supply.
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:
This FASCINATING Molecule Originally Boosted Muscle & Endurance But Is *Now* Being Shown To Reverse Immune Aging?! Urolithin A With Dr. Anurag Singh
