August 22, 2024
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
“Age-Proof” Your Brain with *These* Lifestyle Interventions That Help REVERSE Cognitive Decline
Cognitive decline and early signs of Alzheimer’s disease can seem like an inevitable part of aging, but recent research suggests this downward trajectory is not only preventable but reversible.
The implications of lifestyle changes on brain health were highlighted in a recent randomized controlled trial that involved adults with cognitive impairment or early Alzheimer's who embraced an array of lifestyle modifications, including dietary changes, rigorous supplementation, regular exercise, stress management techniques, and robust social support.
The diet focused on low-fat vegan principles, emphasizing minimally processed whole foods such as fruits, vegetables, legumes, soy products, whole grains, nuts, and seeds. This particular diet provided 14%–18% of calories from fat, 16%–18% from protein, and 63%–68% from carbohydrates. While on the higher-carb side, this approach substantially limited unhealthy fats and processed items, which are often implicated in cognitive decline.
Supplementation played a crucial role, too, with participants taking a daily regimen designed to support brain health. This included:
- Multivitamin/mineral complex (without iron)
- High doses of omega-3 fatty acids from fish oil (1,680 mg/day)
- Curcumin from turmeric (I recommend Kion Flex) for its anti-inflammatory properties (800 mg/day)
- Vitamin C (1,000 mg/day) for its antioxidant effects
- Vitamin B12 for nerve health (500 µg/day)
- Magnesium L-threonate, known for its cognitive benefits (144 mg/day)
- Coenzyme Q10 for mitochondrial support (200 mg/day)
- Lion’s mane mushroom for neural growth (2,000 mg/day)
- Probiotics to aid in gut health, recognized for their link to brain function
Physical activity was also central, with daily walks of at least 30 minutes and strength training sessions three times a week, promoting not only physical health but also mental acuity through increased blood flow to the brain. Stress management was addressed, too, through daily practices of meditation, yoga, and breathing exercises—all of which are essential for reducing cortisol levels, which can be detrimental to brain health.
Perhaps most intriguing was the integration of group support meetings three times a week, facilitated by licensed mental health professionals. These sessions focused on building emotional support networks, enhancing communication skills, and participating in memory exercises—all crucial components of mental wellness.
This last part is important. Engaging the brain regularly with activities such as reading, puzzles, or strategic games, alongside maintaining social connections and managing stress, was shown to enhance cognitive resilience significantly.
If you want to fortify your brain health or potentially reverse cognitive decline, consider integrating some of these strategies into your daily routine. Start with simple steps: swap processed foods for whole foods (especially a variety of vegetables), incorporate a daily walk or other physical activities, make time for socializing, and regularly challenge your brain with stimulating activities.
So what's the takeaway? The road to improved cognitive health is not only about what you eat or how much you exercise but also about nurturing your mind and relationships. Together, these strategies form a potent formula for a sharper, more vibrant mind into older age.
Interested in learning more about strategies to fight cognitive decline? Check out these resources:
- How to Feed a Brain: Nutrition for Optimal Brain Function and Repair
- 21 Ways To Hack Your Brain: A Complete How-To Guide To Enhancing Your Brainpower, Creativity, Focus, Motivation and IQ.
- Your Brain’s Armor: Why You Need To Care About Your Blood Brain Barrier (13 Ways To Fix A Leaky Brain)
- What Are The Best Brain Supplements And Smart Drugs To Shut Down Brain Inflammation And Make You Smarter?
Transform Your Life and Reach Boundless Success
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We'll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it's not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
If you're ready to banish brain fog and push your energy through the roof, use code ELITE2024 to save 40% off your first month of the Ben Greenfield Elite Coaching program. This exclusive rate is valid through October 1, 2024, so make sure to secure your spot before it's too late!
Introducing Our Newest Addition: Your Personalized Genetic Report!
I recently received a comprehensive 30-page report from 3×4 Genetics, detailing my personalized genetic responses to various factors like salt intake, powerlifting, and more. This insightful “Personal Genetic Story of Ben Greenfield” (see it for yourself in this video) sheds light on how my mood, behaviors, glucose and cholesterol levels, workout outcomes, and other factors are influenced by my genetics. It also provided valuable recommendations on adjusting my habits based on my unique genetic makeup.
Exciting news! We're now offering this precise type of lab testing report in my Ben Greenfield Life Coaching program. If you're curious about understanding how your genetics impact your optimal diet, exercise regimen, and other lifestyle aspects, this report could be as beneficial for you as it was for me.
Eager to unlock the secrets of your genetic blueprint? Discover more about our coaching program and get started today!
Explore a Fusion of Biohacking and Culinary Innovation in Boundless Kitchen
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I'm taking you on a wild ride through my kitchen lab, where we'll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You'll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.
Podcasts I Recorded This Week:
This episode was brought to you by Timeline Nutrition (code BEN), BIOptimizers Mushroom Breakthrough (code BEN10), Our Place, SiPhox (BEN), and Brain.fm.
This episode was brought to you by Hiya, Metabolism Fixxr (code BEN10), Jaspr (code BEN), MOSH, Organifi Happy Drops, and Ketone-IQ.
The Latest Content I Was Featured On This Week:
Beyond a Million Podcast: Biohacking Secrets to Becoming a Better Entrepreneur with Ben Greenfield
Ben Greenfield's VIP Text Club: To receive exclusive texts from Ben Greenfield, text the word “FITNESS” to 411247 (within the U.S. only).
My Article Feed:
My full article feed and all archives of my articles are here.
Product Of The Week
::: Improve Your Posture, Movement, and Performance With 10% Off Naboso Foot Care :::
Bunions, those bony bumps near the great toe joint, aren't just an issue for the elderly but also a relatively common concern for adults as young as in their 20s and 30s.
Known medically as hallux valgus, bunions develop due to midfoot instability or ligament laxity, leading the first metatarsal bone to shift outward while the big toe moves toward the smaller toes. This misalignment can cause discomfort ranging from mild irritation in shoes to severe pain and mobility issues in the toe.
While footwear often gets blamed, the true culprits behind bunions include foot type, arch strength, and ligament laxity. Factors like overpronation and flexible flat feet can exacerbate instability, leading to these painful protrusions. Surgery is the only permanent fix for bunions, but there are other less invasive ways to manage symptoms and slow progression, such as using wider footwear, toe spacers like Naboso Splay, and supportive insoles.
Maintaining peak foot strength and rock-solid midfoot stability is essential for stopping bunions in their tracks or even preventing them from forming in the first place. By integrating foot strengthening exercises, tailored custom orthotics, and leveraging innovative tools like Naboso textured insoles, you can significantly bolster your foot health.
If you're dealing with bunions or just proactive about preventing them, I highly recommend consulting with a knowledgeable podiatrist as well as tuning into my recent podcast with Naboso's founder, Dr. Emily Splichal.
Naboso's cutting-edge insoles are engineered to activate the nerves in your feet, optimizing brain-body communication for improved stability, movement, and control. Whether it's enhancing posture or boosting performance, it all starts from the ground up, and Naboso is here to help.
Tap into the power of neuro connection and foot stimulation to transform the way you move. You can use code BEN at checkout here for 10% off your order!
Upcoming Events:
Disrupt 2024, The Future of Healthcare — Nashville, TN: Oct. 3–6, 2024
If you’re a healthcare professional of ANY kind, you know the healthcare industry is due for disruption and innovation, and this event will show you how to make it happen. Unite with visionaries, disruptors, and innovators in a growing movement of passionate, intelligent, and dedicated practitioners and entrepreneurs changing healthcare from the inside out. Grab your early bird tickets here.
Boundless Retreat with Ben and Jessa Greenfield — Portugal: Nov. 12–16, 2024
Experience the ultimate wellness retreat this fall in Portugal from November 12–16, 2024. Indulge in four nights of luxury accommodation, gourmet meals, and rejuvenating spa treatments aimed at improving your relationship with yourself and/or your partner. Secure your spot here for this unforgettable journey of mind, body, and spirit.
Wim Hof Method Travel — Seminarzentrum Riederalp, Germany: Dec. 11–15, 2024
Led by experienced instructors and me, this four-day immersion offers breathwork, ice bathing, meditation, and more in a stunning natural environment. Join fellow participants from around the world for progressive WHM training and life-enriching experiences. Discover more and sign up here.
Edge of the Earth with Ben Greenfield — New Zealand: Feb. 24th–Mar. 1, 2025
Join me for an epic adventure on New Zealand's South Island, where you'll explore stunning landscapes, from majestic trails to secluded surfing spots. Experience thrilling activities like biking the Alps 2 Ocean route and relaxing in natural hot springs. This journey combines breathtaking nature, rejuvenation, and exhilarating experiences for a truly transformative trip. Secure your spot now!
Keep up on Ben's LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product Of The Week: Kion Amino Acids
If you aren’t using Kion Aminos yet, it’s time to start.
You’ve probably heard that your body is made up of mostly water. What you likely haven't heard is that everything is 50% amino acids.
These building blocks of life are essential for health and fitness. No matter how you like to move—whatever you do to stay fit—amino acids are essential.
This is why Kion Aminos are my fundamental supplement for fitness.
I drink them every day to improve my energy, muscle strength, and recovery time.
Kion Aminos are backed by over 20 years of clinical research, have the highest quality ingredients, include no fillers or junk, undergo rigorous quality testing, and taste amazing.
So, if you want to naturally boost energy, build lean muscle, and enhance athletic recovery, you need to try Kion Aminos!
Click here to get your hands on the new, ultra-refreshing Watermelon and Mango Kion Aminos.
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Cheers,
Ben