August 29, 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
Boost Your Metabolic Function AND Your Liver Health?! *This* New Research Proves the Longevity-Improving Benefits of Intermittent Fasting
If you're like many in the health and fitness world, you've likely toyed with fasting in some capacity—whether for weight loss, longevity, or metabolic health.
But did you know that intermittent fasting (IF) could also have significant benefits for your liver, including if you're dealing with high liver enzymes? By lowering specific liver enzymes, IF may help reduce the burden on your liver, contributing to overall health and longevity.
Here’s a breakdown of a recent systematic review and meta-analysis examining how intermittent fasting impacts liver function tests. The study pooled results from fourteen randomized clinical trials and looked specifically at how fasting influenced liver enzymes, a key indicator of liver health, and found:
- IF notably reduced alanine aminotransferase (ALT) and aspartate aminotransferase (AST) levels. When elevated, these enzymes often signal liver stress or damage. Lower levels suggest IF might help protect or heal the liver.
- It also improved gamma-glutamyl transpeptidase (GGT) levels, an enzyme linked to liver health.
- However, alkaline phosphatase (ALP) levels didn't show a significant change. This mixed result indicates that while IF can benefit liver function, it might not impact all markers equally.
The benefits above were seen in groups with non-alcoholic fatty liver disease as well as in healthy adults, suggesting that IF can be beneficial regardless of baseline liver health.
Additionally, in another recent and related study, implementing time-restricted eating, a form of IF, three days per week promoted weight loss and improved cardiometabolic risk factors in participants with type 2 diabetes and obesity. Researchers set out to compare the impact of two popular IF schedules against a normal diet. Over three months, participants engaged in either 16:8 fasting (eating within an 8-hour window and fasting for 16 hours), 14:10 fasting (eating within a 10-hour window and fasting for 14 hours), or followed their regular diet.
Those in the 16:8 group experienced an average weight reduction of 4.02%, while the 14:10 group saw a 3.15% decrease. This was notably higher compared to just 0.55% in the control group, showcasing the substantial impact of IF on weight reduction.
Both fasting groups experienced significant improvements in fasting blood sugar levels, hemoglobin A1C (a marker of long-term glucose management), and lipid profiles, indicating not just weight loss but also enhanced metabolic health.
It’s particularly notable that the effects were achieved with just three days of fasting per week, which might be more sustainable for many people than daily restrictions.
What are some actionable takeaways based on these findings?
- Start with a mild approach like the 16:8 method and adjust the approach based on how your body responds.
- Try IF three times per week, especially at first, and increase the frequency once your body adjusts if you'd like.
- To maximize the benefits of IF, focus on a nutrient-dense diet during eating periods. Prioritize foods that naturally support liver health and weight management, like leafy greens, nuts, and lean proteins.
- If you're using IF for liver health, consider regular monitoring of liver enzymes through blood tests to track improvements or any adverse changes.
- Especially for those with type 2 diabetes, monitoring changes in blood glucose and weight can help tailor the fasting regime to your specific needs (you can check out this podcast for more information).
- If you have any existing health conditions, begin a fasting regimen under the guidance of a healthcare provider.
Interested in learning more about the many benefits of fasting, plus how to get started and different methods? Check out these resources:
- The Powerful Health Benefits Of Fasting (Plus The Top 5 Questions I Get Asked About Fasting).
- Beyond Fasting: How To Biohack Your Fast To Accelerate Fat Loss, Stave Off Carbohydrate Cravings & Enhance Cellular Autophagy.
- Ben's Current Fasting Protocol And The Power Of Combining Fasting With Spiritual Disciplines
- The Official Fasting Q&A With Ben Greenfield: Does Coffee Break Your Fast, Poor Sleep During Fasting, Amino Acids During Fasting & Much More!
- The Benefits Of Fasted Exercise, Busting the Myth of the Pre- and Post-Workout Meal, Who Shouldn’t Fast & Much More!
- The Latest Research On Fasting: What 9 New Studies Say About Fasting’s Effects On Fat Loss, Satiety, Insulin Resistance, & More.
- The Complete Guide to Fasting: How To Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
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 UltraLux Health (code BENGREENFIELD20), Lagoon (code BEN), CAROL Bike (code BEN), ProLon, and Organifi Happy Drops.
This episode was brought to you by Fatty15 (code BEN), BioStack Labs, Magic Spoon, BEAM Minerals (BEN), and Aires Tech (BEN30).
The Latest Content I Was Featured On This Week:
ATP Science: “An Interview with Ben Greenfield”
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
::: Fuel Your Adventures with 15% Off C60 Gummies :::
If you're like me and you love to travel, the last thing you want to feel is run down, low on energy, and susceptible to getting sick. A love for adventure means you want to keep your body in peak condition—energized, healthy, and strong. 
Whether you’re hitting the trails, chilling on the beach, or exploring new cities, your health shouldn’t take a back seat. That’s where Carbon 60 comes in—it’s a powerhouse antioxidant that’s got your back as the seasons change, offering benefits such as:
- Skyrocketed energy levels: C60 supercharges your mitochondria and ATP production, boosting the energy factories in your cells and giving you the stamina to tackle any adventure with vigor. You'll feel that natural support whether you’re hiking up mountains or simply soaking in the sun.
- No more travel fatigue: C60 combats oxidative stress, the culprit behind aging and that sluggish, jet-lagged feeling. Stay refreshed and ready to dive into your summer fun without missing a beat.
- Fortified immune system: C60’s anti-inflammatory and antioxidant properties help bolster your immune defenses while neutralizing toxic free radicals, keeping your body resilient and your cellular health supported, no matter where your travels take you.
These 99.99% pure, sublimated C60 gummies (never exposed to solvents) are made with organic whole coconut oil and come in both regular and sugar-free options.
Trust me, you’ll want this on-the-go immune support packed in your travel bag. I like to chomp on one or two when I get on a plane, and they can also help curb a sweet tooth and may keep you from feeling too “hangry” on the road. 😉
Use code GREENFIELD15 at checkout here and take advantage of this 15% OFF exclusive offer.
P.S. You can explore much more about the transformative potential of Carbon 60 (C60) in my recent podcast episode with Ken Swartz and Jessica MacNaughton, the visionaries behind C60 Power.
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 Colostrum
Feed your gut “nature’s first food” with Kion Colostrum—made from premium grass-fed, pasture-raised, and antibiotic/hormone-free milk.
Colostrum is considered a complete health tonic in traditional systems of medicine and has been shown to improve athletic performance and recovery, reduce gut permeability, and support lean mass maintenance.
In addition to growth hormone, immunoglobulins, and proline-rich polypeptides, which play important biological roles vital to proper health and immune function, Kion Colostrum also contains vitamins, minerals, enzymes, and amino acids to build the foundation for an overall healthier and more resilient you.
This Week's Most Popular Instagram Post:
This Week's Most Popular Tweet:
This Week's Most Popular Facebook Post:
Cheers,
Ben