Ben Greenfield Weekly Update: January 30th

Welcome to Ben Greenfield’s Weekly Update!

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 stay tuned for learning opportunities, giveaways, sales, and more!

New Discoveries

Turn low motivation into a solid workout with “Just Start” Training Strategy (*Here* What To Do) ➡️

Some days, motivation is the limiting factor, not strength, endurance or time.

On those days, the smartest move is not to force the tension, but to overcome the psychological barrier to get started.

This simple stack-and-restart circuit does just that.

• You start with an easy movement, maybe one minute on a stationary bike.
• Then you start again and add an exercise, such as cycling, followed by 15 push-ups.
• Restart again and add another: bike, pushups, then squats.
• Then adding a row, transition, jump or anything else you want.
• You keep looping from the beginning and stacking moves until you run out of your training window.

Why this works is both psychological and physiological.

Psychologically, you capitalize on dynamics and innovation. Your brain agrees on a single project, and over time, you’re already invested. Each added movement gives you a little hit of dopamine that keeps you engaged and not overwhelmed.

Physiologically, repeated restarts keep the heart rate elevated without much sustained exertion, improve fatigue work capacity, and recruit additional motor units as the session progresses. You also train metabolic flexibility by switching between aerobic, anaerobic and strength-based demands in the same session.

The benefits add up quickly:

• Higher training consistency on low energy days
• Less boredom, more compliance
• A natural blend of strength and care
• Improved lactate tolerance and muscle endurance
• Strong mitochondrial and metabolic stimulus

This is not intended to replace structured programming. It’s a bridge workout for days when your energy is low but you still want a meaningful workout signal. Often, what starts as a “just show up” session turns into a lot more work than you expected, simply because you kept moving.

If you’d like to explore additional ways to train smarter when energy, motivation, or time are limited, you can view more training, recovery, and performance resources here:

If you’re serious about improving your health and wellness, but are tired of juggling apps, programs, and coaching tips that don’t connect, LIFE Premium it was built for you.

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If you’re ready for a simpler, smarter way to take care of your health, you can get 1 month of LIFE Premium here for just $1.

This Week in Health & Performance: What the latest research says

💪 Blood Sugar Control — Lift + HIIT Wins: New research shows that combining strength training with aerobic exercise, especially high-intensity interval training, outperforms either approach alone in managing blood sugar and improving insulin sensitivity.study here).

❤️ The slab hack you’ve probably never heard of: An inexpensive, largely overlooked intervention could potentially help halt or even reverse the buildup of arterial plaque, which raises uncomfortable questions about why this research has flown under the radar for decades.read more here).

🚽 Bathroom roll costs: A recent study found that using a smartphone on the toilet was associated with a 46% increase in the risk of hemorrhoids, mainly due to increased sitting time and increased pelvic pressure.study here).

🧬 Longevity Myths—Is Anatomy Destiny?: Claims, including by Bryan Johnson, that male anatomy (penile size) predicts lifespan have sparked headlines, but experts caution caution, noting that longevity is far more influenced by metabolic health, hormones, lifestyle and environment than any single body measurement (read more here).

Key Takeaway: From smarter training combinations and targeted micronutrients to cardiovascular prevention and daily habits, the biggest health benefits often come from simple, science-backed tweaks made consistently.

Want to dive deeper? Click on the links above to explore the survey 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 Vibes Energy Drink—No Energy Drink Regrets :::

Do you feel more tired as you get older?

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It’s years of going through busy days, relying on coffee and energy drinks, and driving that cycle of peak and crash again and again.

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Most people say it feels like the first energy drink boost… just smoother, calmer and without the crash, jitters or afternoon slump.

You can expect a clearer head, more stable energy and better sleep, backed by a little science and a whole lot of good sense.

Are you ready to experience energy that actually feels good and doesn’t come with regret?

Right now, you can try MTE risk-free here (no code required, just follow this link).

Podcasts I recorded this week:

The Amazing Science of Injecting Young Blood, Salmon Sperm, and Stem Cells into Your Face (and Elsewhere) with Dr. Khanh Nguyen

Ben’s #1 “Sleep Simulation” Tactic: The Art & Technology of Non-Sleep Deep Rest (NSDR) – Life Network: RAW Podcast #12