Ben Greenfield Weekly Update: June 19th

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

💪🍗 Protein overload can help you build muscle while losing fat: The idea that you have to choose between gaining muscle and losing fat continues to be challenged by research. A growing body of evidence suggests that, when combined with resistance training, very high protein intake can support body repair. In one study, participants consumed approx 3.4 g of protein per kg of body weight per day gained lean mass while simultaneously reducing fat mass. Translation: with the right strategy, it is possible to improve both sides of the equation simultaneously (full study here).

🥩🥑 Low-carb calorie restriction may be the sweet spot for fat loss: New research suggests that combining carbohydrate restriction with calorie restriction appears to produce greater fat loss results than restricting carbohydrates alone, cutting calories alone, or doing neither. Combine this approach with adequate resistance training and a high protein intake, and you have a powerful recipe for improving body composition while maintaining muscle mass (read the study).

🌿🏥 Should hospitals prescribe Nature?: Hospital gardens may sound like a luxury, but growing evidence shows that access to green space can support mental wellbeing, reduce stress and potentially improve recovery experiences for both patients and healthcare workers, meaning a simple intervention like this can go a long way.read more).

🧬🚀 Russia’s $26 billion bet on longevity: Organ transplants, advanced peptide protocols, gene therapies and even multi-organ printing are reportedly part of Russia’s ambitious longevity initiative. Whether these efforts will reshape the future of medicine remains to be seen, but one thing is clear: the global race to extend health spans is accelerating. (P.S. Jesus Christ solved immortality 2,000 years ago—read more here.)

🥬✨ These nutrients can help slow biological aging: A new study has identified several dietary antioxidants associated with a lower risk of accelerated biological aging, including daidzein, apigenin, magnesium, zinc, and vitamin E. Practical sources include parsley, chamomile, and artichokes for apigenin. natto for daidzein; oysters and red meat for zinc. and nuts, seeds, and fish for vitamin E. Another reminder that longevity is often built one meal at a time (read the study).

Key Takeaway: This week’s research highlights a recurring theme: fundamentals still matter. Prioritize high-quality protein, resistance training, and sustainable nutrition strategies if your goal is to rebuild the body. Don’t overlook the healing power of your environment, stay curious about emerging longevity technologies, and remember that the foods you eat every day can affect how quickly or slowly you age.

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

::: Save up to 35% on my favorite BIOptimizers formulas This Prime Day ⚡:::

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The Prime Day deal ends tomorrow, so be sure to stock up while you can!

Buy BIOptimizers on Amazon here.

Podcasts I’m recording this week:

Biohacking Gadgets You’ve Never Heard Of (& World’s Top Health Optimization Event Preview) with Tim Gray

What will the coming “Age of Abundance” look like? (AI, solar energy, brain-computer interfaces, robots and more!) With Brett Hurt.