The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 4/10 – 4/16

April 16, 2026

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

Strength Gains Stalled? New Research Reveals How to Break Plateaus with Advanced Strategies, Including Supramaximal Training, BFR, and Smarter Recovery 💪⚡

Have you ever felt like your strength gains have stalled, no matter how dialed in your sets, reps, and programming?

That's because at a certain point, progress stops responding to the basics, and you need a different stimulus to move the needle.

A new paper digs into exactly that, including how to push strength gains beyond typical limits by going deeper into the actual drivers of adaptation. Here are a few takeaways that stood out:

Ben Greenfield study — Supercompensation theory proposes that following resistance exercise, the body undergoes a period of fatigue and performance decline, then recovers and temporarily exceeds baseline performance if optimal recovery time is allowed, with too little recovery leading to overtraining and too much recovery causing performance to return to baseline. (See the full study here.)

Start experimenting with supramaximal eccentric training. This means handling loads heavier than your one-rep max (1RM, the maximum weight you can lift once) during the lowering phase. Think heavy negatives or “accentuated eccentric loading,” where the eccentric phase uses more load than the concentric phase. I’ll often use ARX machines or heavy resistance bands for this. Check out my podcast episode, “The Most Efficient Exercise & Muscle Triggering Machine I’ve Ever Used With Mike Pullano of ARX,” for more about supramaximal eccentric training.

Blood flow restriction, or BFR, is another tool worth considering. By partially restricting blood flow to the working muscle, you increase metabolic stress, which can drive muscle growth and change recruitment patterns. That combination can translate into strength gains over time. You can discover more about how BFR works in this episode.

Recovery becomes even more important at this level. Sleep, total calorie intake, protein, micronutrients, supplements, and strategies like heat, cold, massage, and compression can all contribute to supercompensation, which is the process by which your body rebuilds and gets stronger after stress. I go deep on this subject in my book, Boundless.

For those looking to truly push the limits of their performance, some combination of wearable sensors, smartphone applications, and even rapid point-of-care tests using minimally invasive techniques (such as measuring training stress or recovery biomarkers in the blood via fingerstick) can also be worth the investment. These tests help track training stress and recovery markers in real time, giving you a clearer picture of how your body is responding.

The future of strength training for maximal gains can also include biofeedback, such as EMG (electromyography) sensors, which measure muscle activation. These can give you instant feedback on force production and even turn training into a more interactive experience.

If you want to go deeper on these types of advanced strength strategies, including how to apply these tools in your own training, check out the resources below:

This Week in Health & Performance: What the Latest Research Says

🦴 Plant-Based Diets & Bone Health: A massive meta-analysis of over 529,000 people found that vegetarian and vegan diets were associated with a higher risk of hip fractures. This doesn’t mean plant-based eating is “bad,” but it does bring attention to the importance of adequate protein, calcium, and nutrient density for long-term bone health (study here).

🥥 Coconut Water vs. Sports Drinks: Despite having less sodium, in a recent study, coconut water performed just as well as traditional sports drinks for rehydration after exercise. A simple, more natural option can still get the job done (full study here).

🧠 Time-Restricted Eating & Brain Function: In a 12-week study, older adults with mild cognitive impairment saw improvements in cognition, verbal memory, and recognition memory by limiting their eating window to 9 hours per day (read the study).

🍠 How Many Carbs for Muscle Growth?: The “ideal” carb intake for muscle growth isn’t one-size-fits-all. Training volume, frequency, and whether you train fasted all play a role. Still, research suggests you may need fewer carbs than commonly recommended to support muscle gains (read more).

Key Takeaway: From bone health and hydration to brain function and muscle growth, the details matter. Small adjustments in diet quality, timing, and training context can have a meaningful impact over time.

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

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If vegetables are a nightly war in your house, they’ll also love Hiya's Kids Daily Greens + Superfoods, a greens powder packed with 55+ whole food-sourced ingredients. It mixes with the milk of your choice to create a rich, chocolatey drink your kids will actually ask for.

Hiya is designed for kids 2+ and ships straight to your door. Plus, your first order comes with a beautiful reusable bottle, and then they send eco-friendly refills every month.

When you click here, you’ll receive 50% off your first Hiya order (this special offer isn't available on their regular website, but grab it while you can).

Podcasts I Recorded This Week:

Are “Poop Pills” The Ultimate Bowel Biohack Of The Future? The Science of Fecal Microbiota Transplants (FMT) with Jason Klop.

How To Get A Healthy BRAIN (+ Ketamine, Nicotine, Alcohol & More!) With Dr. Tommy Wood.

The Latest Content I Was Featured On This Week:

Boundless Learning with Ben Greenfield

The #1 Biohack Is Free (And It's Not Diet or Exercise)

VLOG: 5 a.m. routine, leg day, contrast w/ Ben Greenfield

Gas Station Supplements, Steroids, & Other Lies — Good Guys Podcast with Josh Peck and Ben Soffer

Ben Greenfield: Biohacking Expert’s Tips for Physical, Mental, and Spiritual Fitness — Miracle Mentality with Tim Storey

My Article Feed:

My full article feed and all archives of my articles are here.

Upcoming Events:

Boundless Live Tour Presented by FormulaIQ | Summer 2026

Join the world premiere of Boundless: The Man Who Became Human, a new feature documentary that follows 20 years of body optimization colliding with life's immeasurable moments—marriage, family, and faith. Experience a live podcast recording and intimate Q&A with my family and me in Los Angeles, New York, Austin, and Moscow, ID, one night in a room full of people chasing the same thing. Purchase tickets here.

Health Optimisation Summit | September 11–13, 2026

I'm speaking at the Health Optimisation Summit in London (September 11–13, 2026) at the Business Design Centre. This isn't your average health conference. HOS unites the best minds in biohacking, longevity, nutrition, fitness, and medicine, with one goal: to actually make people healthier. With 35+ world-class speakers, 120+ cutting-edge brands, and 4,000 like-minded people all under one roof, it's two days that could genuinely change how you approach your health. Get your ticket here and use code BEN to save 10% off registration!

Eudēmonia | November 5–8, 2026

I'm speaking at Eudēmonia (November 5–8, 2026, in West Palm Beach, FL), a prevention-focused, science-based health, well-being, and longevity summit designed to add years to your life and life to your years. Across 3 days and 15 venues, you'll experience 200+ talks from 120+ experts, 300 treatments, and 160+ brands covering everything from biohacking, longevity, and hormonal health to gut health, brain health, peptides, mobility, and more. I'll be leading a talk and a movement session alongside some of the brightest minds in health today. Use code BGREENFIELD-EUD-100 for $100 off when you register here!

The Boundless Couples Retreat | November 10–14, 2026

Ready to reconnect and recharge with your partner in paradise? Join the Greenfields at the stunning Prana Maya resort in Belize for the Boundless Couples Retreat, November 10–14, 2026. It's a five-day, all-inclusive escape designed to deepen your relationship, restore your vitality, and create memories that last a lifetime. From relaxation and adventure to intimate relationship coaching with Jessa and me, every detail is crafted to send you home with a stronger bond and a reinvigorated spirit. Spots are limited, so discover more and secure yours here today!

The Manzo x Ben Greenfield Table Private Dinner | Throughout 2026

If you want to taste one of the world's rarest cuts of beef and experience my North Idaho biohacking compound firsthand, my family and I are hosting The Manzo x Ben Greenfield Table, an intimate, chef-catered VIP dinner on a few limited 2026 dates. The evening includes biodynamic wine, a live cooking demo, a multi-course Piedmontese feast finer than Wagyu, and a night of deep sleep in an EMF-free, fully grounded, circadian-optimized guest room. Anyone who reserves a half or whole Piedmontese bull from Manzo qualifies for a spot, so reserve your allocation and dinner here.

Stay tuned for future updates—and you can always keep up with my LIVE appearances by checking out bengreenfieldlife.com/calendar!