February 6, 2025
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
What Science Says About the Ultimate Combat Athlete Supplement Stack 🔥🥋
Combat sports—whether striking-based disciplines like boxing and taekwondo or grappling-heavy sports like judo and wrestling—demand a unique blend of explosiveness, endurance, strength, and rapid recovery. While endurance athletes primarily rely on sustained aerobic output, combat athletes require high-intensity bursts of power, rapid energy regeneration, and the ability to recover quickly between rounds.
Given the physically demanding nature of these sports, maintaining peak performance isn't just about training harder—it’s about fueling the body with the right nutrients and supplements to maximize strength, endurance, and recovery.
If you’re an elite combat sports athlete or just someone who trains hard, listen up. A massive systematic review and meta-analysis just dropped, analyzing 67 randomized controlled trials involving over 1,000 elite fighters across disciplines like MMA, boxing, wrestling, and judo. The goal? To determine which supplements actually enhance performance and recovery.
The study ranked 26 different supplements, and a few clear winners emerged:
☕ Caffeine: Athletes who took caffeine saw improvements in kick speed, throw count, and sustained output.
⚡ Beta-alanine: Beta-alanine is a non-essential amino acid that the body naturally produces, primarily to create carnosine, a compound that helps buffer muscle acidity during intense exercise, thereby improving exercise performance and endurance. The analysis showed that it helped delay muscle fatigue by reducing acid buildup, allowing fighters to sustain high output for longer durations—critical for round-after-round endurance.
🥊 Sodium bicarbonate: Some would consider this type of salt, which breaks down into sodium and bicarbonate in water, to be one of the best-kept secrets in combat sports. This alkalizing agent reduced muscle acidity, improved muscular endurance, and allowed for stronger, repeated bursts of power, providing a major advantage in high-intensity fights.
🔥 Caffeine + sodium bicarbonate: This combo skyrocketed endurance and anaerobic power output, increasing blood lactate buffering (which helps delay muscle fatigue). Fighters who used this stack performed significantly better in striking and grappling events.
💥 Creatine + sodium bicarbonate: This stack was proven to increase both peak and mean power output, meaning you can hit harder and grapple stronger without burning out as quickly.
👊🔥 Here’s how to implement these supplements effectively to train smarter, recover faster, and perform at your peak:
✔ Pre-Workout (60–90 mins before training or competition):
→ Caffeine (3-6 mg/kg) to increase reaction speed, power output, and endurance
→ Sodium bicarbonate (0.3 g/kg) to buffer lactic acid and extend the high-intensity effort
✔ Daily for Strength & Power Gains:
→ Creatine Monohydrate (3-5g daily) to build explosive power, grip strength, and faster recovery
✔ Daily for Endurance & Recovery:
→ Beta-alanine (4-6g daily) to increase stamina and delay fatigue
→ Sodium bicarbonate (on heavy training days) to keep acid levels low and muscles firing at full capacity
Interested in learning more about how to level up your training, bounce back more faster, and become the best athlete possible? Check out these resources:
- Functional Forever: My Top Tips For Maintaining & Building Muscle, Strength, Energy, and Confidence With Age.
- Caffeine Evolved: The New Darling Molecule Of The Energy Supplement Industry – Everything You Need To Know About “Paraxanthine” With Daniel Solomons & Shawn Wells.
- What Are The Best “Healthy” Energy Shots? (7 Natural Alternatives To 5 Hour Energy, Red Bull, Monster & Other Popular Energy Drinks).
- Ben Greenfield’s Ultimate Peptide “Power Plays” — Transformational Stacks for Rapid Recovery, Supercharged Fat Burning, Explosive Muscle Gains & More.
- A Spy’s SECRETS To Sleep, Recovery, Fitness, Nutrition & Relationships, With Former *Covert* CIA Officer Andrew Bustamante, “The EverdaySpy.”
- Biohacking Endurance, Running On LSD, Crazy Smart Drugs, Burning Massive Amounts Of Fat Vs. Carbs & Much More With Ultrarunner Anthony Kunkel.
- Recovery For Aging Athletes, Cross-Patterning, A New Kind Of High-Intensity Interval Training, An Oxygen Boosting Supplement Called “Oxcia” & More!
📢 This Week in Health & Performance: What the Latest Research Says 🚀
🔹 Slow & Controlled Reps for Bigger Gains 💪
New research confirms that emphasizing the eccentric (lowering) phase of a lift—like taking 4 seconds down and 2 seconds up—maximizes muscle growth and strength. Time to slow it down for better results. See the study here.
🔹 Carnivore Diet & Nutrient Density 🥩
A meat-based diet can provide ample nutrients, but it’s not just about ribeye—historical diets included liver, kidney, marrow, and other organ meats for essential micronutrients. If you're going carnivore, variety is key. More details here.
🔹 Melatonin: More Than Just a Sleep Aid 🌙
- People with lighter-colored eyes experience greater melatonin suppression from blue light, meaning blue-light-blocking glasses before bed may help improve sleep.
- Vitamin D and melatonin work synergistically—low vitamin D = low melatonin, so maintaining optimal levels matters.
- Plant-based melatonin outperforms synthetic melatonin for antioxidant and anti-inflammatory benefits.
- Melatonin timing matters: It naturally declines around full moons and in summer months, so adjusting doses may improve sleep.
- Caffeine and melatonin compete in metabolism, meaning some people may need to take melatonin earlier if they drink coffee late in the day.
Melatonin isn't just for sleep—it plays a role in immune function, mitochondrial health, and even neuroprotection. Find the full breakdown here.
🔗 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! 🚀
🔥 Get 7 Days of LIFE Network—FREE! Your All-Access Pass to the Best in Health & Wellness
I get it: navigating the health and wellness world is overwhelming. You’re bombarded with conflicting advice, trendy supplements, and overhyped products that promise the world—but how do you know what actually works?
That’s exactly why I co-founded LIFE Network, a trusted hub where you can access elite health experts, premium coaching, and cutting-edge wellness tools that deliver REAL results.
For a limited time, you can explore LIFE Network free for 7 days and discover how it can elevate your health, performance, and longevity.
What You Can Look Forward to with LIFE Network
Expert Guidance from the Best in Health & Performance: LIFE Network brings together a handpicked team of doctors, biohackers, nutritionists, and performance coaches—the same experts I trust for my own health and longevity. Some of the top minds you’ll learn from include:
- Dr. Amie Hornaman: “The Thyroid Fixer” and a leading hormone health expert
- Lauren Sambataro: A functional diagnostic nutrition practitioner and movement specialist
- Dr. Sandra Kaufmann: A longevity scientist and the author of The Kaufmann Protocol
- Brian Hoyer: A world-renowned EMF and environmental health expert
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Drumroll Please… 🥁 You Can Now PRE-ORDER Your Fully Updated Copy of Boundless to *Optimize* Your Body, Mind, and Spirit! 📚💪
Over the last year, I've been working tirelessly on something that I’m thrilled to finally share: the brand-new, updated version of my best-seller, Boundless.
Like a cookbook for the human blueprint, the revised and updated edition of Boundless gives you a zero-guesswork guide to becoming a complete expert in what makes your brain tick, your body work, your spirit happy, and your life fulfilled.
You can flip to *any* chapter and discover the most up-to-date, research-proven, trench-tested techniques to build muscle, burn fat, balance hormones, live longer, sleep better, have mind-blowing sex, and much, much more!
A few of the key topics that the latest version of Boundless explores are:
- Strategies to optimize mitochondrial density and biogenesis for peak energy and metabolic health.
- New methods to stimulate the vagus nerve for stress reduction, sleep quality, and higher heart rate variability using light, sound, and electrical interventions.
- Updated techniques for restoring circadian balance, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the effects of electromagnetic frequencies on the brain and body, with tips on modifying devices for better shielding.
- The latest on addressing chronic infections, detoxifying from mold, and enhancing gut function with cutting-edge testing and treatments.
- New supplements, biohacks, and protocols based on recent longevity science, including age-reversal insights.
- Fresh routines and injury recovery tools, plus minimalist moves to burn fat throughout the day without gym reliance.
If you’re ready to go beyond the quick fixes and reclaim control over your vitality, this is your chance. Packed with insights on everything from breathwork to cold therapy and the latest anti-aging techniques, Boundless will help you build a balanced, sustainable approach to lifelong health. I can’t wait for you to experience everything this guide has to offer!
If you're ready to uncover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, you can click this link to pre-order your new updated copy of Boundless.
Unlock Personalized, Data-Driven Insights and Health Coaching Tailored to YOUR Unique Biology 📊
Struggling to make sense of your health and wellness journey?
You’re not alone. The frustration of feeling fatigued, battling brain fog, or hitting a wall with your fitness goals—despite all the trendy diets, supplements, and exercise programs out there—can leave you feeling lost and overwhelmed.
The root problem is often that most one-size-fits-all wellness strategies fail to address your unique biology.
Enter LIFEprints, a comprehensive health optimization system with two tailored options to meet your unique wellness needs.
LIFEprint Discover offers a foundational approach, featuring HTMA (hair tissue mineral analysis) testing, which analyzes the mineral content of your hair to provide a 3–4 month snapshot of your mineral and metabolic status. With a personalized report, you’ll receive a custom health blueprint with targeted supplementation suggestions, along with a one-on-one coaching call to guide you through these insights. You’ll also gain access to a vibrant community of wellness enthusiasts for added support and inspiration.
For a more immersive experience, LIFEprint Transform includes all the benefits of Discover, plus additional resources to help you put your insights into action. It starts with a customized pathway, built through an in-depth questionnaire, that shapes your wellness plan. This includes a nourishing, goal-specific meal plan, expert guidance to integrate new habits smoothly, and a 12-week dynamic movement program. To keep you motivated, Transform offers regular accountability reminders and monthly coaching calls with world-class experts. With Transform, you’ll turn your data into sustainable lifestyle changes by receiving personalized insights and actionable steps to address issues like fatigue, stress, sleep problems, and weight management, helping you optimize energy, focus, and overall wellness for long-term health.
Ready to finally see results that make a difference in how you feel and perform?
You can buy LIFEprints here and discover how truly customized health guidance can transform your life.
Podcasts I Recorded This Week:
Quantum Upgrade (code BEN15), Just Thrive (code BEN), Organifi Shilajit Gummies, Lumen, NOVOS (code BEN10).
This episode was brought to you by LVLUP Health, Fatty15 (code BEN), Hiya, Sunlighten, and Force of Nature (code BEN).
The Latest Content I Was Featured On This Week:
Men's Health Australia: Red Light Therapy Legit?
My Article Feed:
My full article feed and all archives of my articles are here.
Product Of The Week
:::🔋Recharge Your Energy with 30% Off Ketone-IQ :::
It’s the start of February and let's be real—this is when motivation starts to fade, energy dips, and those ambitious New Year’s resolutions start slipping. If you’ve been feeling sluggish, struggling to stay sharp, or lacking the stamina to push through workouts, your body’s fuel source might be holding you back.
Most people rely on glucose and glycogen for energy, but here’s the problem: these sources burn fast, spike your blood sugar, and leave you crashing. What if there was a cleaner, more efficient fuel that could keep you sharp, energized, and performing at your peak—without the rollercoaster?
Ketone-IQ is not your typical sports drink. Brought to you by the team at H.V.M.N. and backed by a $6 million contract with the U.S. Department of Defense, it's a natural energy source that’s scientifically proven to support metabolic efficiency, aid in recovery from intense exercise, and even prevent heart disease.
Recent studies show that ketone supplementation offers serious cardiovascular benefits, including:
✅ Improved vascular function, including better circulation and heart health.
✅ Reduced inflammation markers, which are key for longevity and disease prevention.
✅ Enhanced metabolic efficiency, meaning the ability to burn fat more effectively and rely less on glycogen.
✅ Faster recovery and less muscle soreness, helping to optimize post-workout healing.
In case you're wondering, Ketone-IQ isn’t just for elite athletes—it’s for anyone who wants sustained energy, sharper focus, and better performance in life. Ready to recharge and take your stamina and metabolism to new heights?
Upcoming Events:
Health Optimisation Summit — Austin. TX: April 12–13, 2025
The Health Optimisation Summit, Europe’s top wellness conference, is making its U.S. debut in Austin, Texas—and I will be there! Join me for a powerful talk and Q&A, plus experience insights from 35 world-class speakers covering everything from nutrition and fitness to longevity and mental health. Explore over 100 exhibitors, test the latest biohacking tech for free, and connect with 2,000 like-minded attendees. Grab your tickets here.
Biohacking with Ben — Sebastian, FL: May 1-4, 2025
Discover a transformative getaway designed to rejuvenate your mind, body, and spirit. Join me in Florida and immerse yourself in an intimate 3-day transformative experience featuring sessions on cutting-edge biohacking, meditation, and breathwork techniques led by me! Reserve your spot here.
Keep up on Ben's LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Clean Protein
Tired of protein powders that taste like chalk and leave you unsatisfied? Say hello to Kion Clean Protein—the smoothest, creamiest blend of grass-fed, soy-free, gluten-free, non-GMO protein you've ever experienced.
This premium whey protein isolate powder, crafted with organic natural flavors, delivers a rich, velvety texture that's perfect for blending into delicious protein smoothies. Whether you're seeking muscle growth, post-workout recovery, metabolic support, restorative sleep, immune function, or enhanced cognitive health, Kion Clean Protein has you covered.
Choose from decadent chocolate or classic vanilla flavors, or keep it pure with unflavored. With a hefty 20 grams of protein per serving, you'll feel satisfied, energized, and ready to conquer your day or workout.
You deserve a protein powder that's clean, easily absorbed, and downright delicious, and Kion Clean Protein delivers exactly that.
Click here to get your hands on the best protein powders you'll ever buy: Kion Clean Protein.
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Cheers,
Ben