October 16, 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
*Here's* the Sweet Spot Between Carbs & Keto—And Why Science Says “Balance” Works ⚡
While I don’t endorse “full ketosis” in most cases, I do believe that nearly everyone can benefit from some level of carbohydrate restriction—somewhere in the range of 10–26% of total daily calories.
The latest meta-analysis, published in The American Journal of Clinical Nutrition, gives this approach even more weight.
Researchers reviewed 174 randomized trials involving over 11,000 adults across 27 countries and found that diets lower in carbohydrates, especially when carbs are replaced with a smart mix of fats and proteins, significantly improved nearly every key marker of cardiovascular and metabolic health.
Participants experienced improvements in several health markers: levels of triglycerides (a type of fat in the blood linked to heart disease), blood pressure, and inflammation (measured by C-reactive protein from the liver and tumor necrosis factor alpha from immune cells) all decreased, while levels of high-density lipoprotein cholesterol, which helps remove excess cholesterol from the bloodstream, increased. They also showed reductions in body fat, waist size, and body mass index (BMI), reflecting better overall metabolic health.
That said, going to the extreme, like deep ketosis, did raise LDL and total cholesterol slightly, while moderate carbohydrate restriction (around 25–40% of calories from carbs) produced the most balanced and sustainable outcomes. The effects were most pronounced in women and those who were overweight or obese.
So, the takeaway here isn’t “carbs are bad.” It’s that being metabolically flexible—able to thrive on both glucose and fat for fuel—is the real goal.
Most people in modern society spend nearly all their time in a fed, carb-dominant state. By strategically restricting carbs (even just cycling your intake weekly or aligning carb timing with activity), you can improve blood lipids, support insulin sensitivity, and enhance mitochondrial efficiency, without having to live on butter, coffee, and bacon.
Bottom line: You don’t have to go keto to get the benefits of low-carb living—being intentional about when and how you use carbs can make a measurable difference in your long-term performance and cardiovascular health.
Want to learn more about my take on the pros and cons of low-carb diets? You can start here:
- 10 Ways To Do A Low-Carbohydrate Diet The Right Way.
- Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet?
- The Hidden Dangers Of A Low-Carbohydrate Diet.
- Everything You Need To Know About Ketones & Ketosis With Dr. Latt Mansor of H.V.M.N.
- The Great Ketogenic Ironman Experiment – Can You Go Low-Carb And Be A Fast Endurance Athlete Without Destroying Your Body?
- Can You Build Muscle On A Low-Carbohydrate Diet?
P.S. If you want an easy, delicious way to support metabolic flexibility and tap into clean, ketone-backed energy—without going “full keto”—you can check out my new Boundless Bar (discover more in the next section below). You can now *eat your way into ketosis* with this tasty bar, built on the same science of smart fat and protein balance that the research you just explored above highlights. And with flavors like Cinnamon Roll and Vanilla Cheesecake, you’ll get all the benefits of low-carb living without sacrificing taste.
Most Protein Bars Are Junk Food in Disguise… So I Created *This* Delicious Fix ⚡🧠🍫
I’ve been working on something behind the scenes that is about to change the way you fuel your body and brain, and totally transform the protein and energy bar industry.
As you probably already know, most protein bars (and energy bars in general) are full of junk—they spike your blood sugar, wreck your gut, leave you hungry an hour later, and they taste like cardboard.
Sure, you get protein, but a lot of crap along with it, and not really much appetite satiation or noticeable cognitive upticks at all. 👎
So, based on what I know about the intriguing science of fueling with ketones, I decided to build something totally different…
👉 Meet Boundless Bar—the world’s FIRST ketone-powered protein bar.
Unlike sugar, which burns fast and leads to energy crashes, Boundless Bar is built around goBHB®, the gold standard in exogenous ketones, helping you:
- Fuel your workouts with ketone-backed energy that sustains physical and mental performance for hours on end.
- Stay sharp at work with enhanced mental clarity, memory recall, and focus.
- Support recovery and repair with collagen for muscles, joints, skin, and connective tissue.
- Curb cravings with satisfying protein and ketone-driven appetite control.
- Optimize your aging with ingredients that promote cellular resilience and whole-body vitality.
Every Boundless Bar includes:
🍖 18g of hydrolyzed collagen protein to support muscle recovery, joint health, hair, and skin.
🔥 260–270 calories (depending on the flavor) with healthy fats from cashew butter and cocoa butter to keep you fueled.
⚡ goBHB® ketones for rapid, stable energy without stimulants, sugar crashes, or jitters.
🚫 Zero seed oils, gluten, dairy, or soy for guilt-free, gut-friendly nutrition.
🍯 Honey and monk fruit for a naturally balanced, indulgent flavor.
And forget the chalky taste of typical protein bars or the nasty aftertaste of most ketone products—with Boundless, you can choose from two delicious flavors (more to come, including Blueberry Pie and Chocolate Chip!):
- 🍯 Cinnamon Roll Bar (just 270 cal): Blends real cinnamon spice with creamy cashew butter and a touch of honey and monk fruit, delivering the taste of a cinnamon roll with the fuel of a performance product.
- 🍰 Vanilla Cheesecake Bar (just 260 cal): Combines smooth vanilla with a rich, creamy texture, giving you the indulgence of cheesecake in your pocket—without the sugar crash.
Both flavors make it easy to stay on track while enjoying every bite, providing you with clean fuel and a smarter, all-day ally to p
ower your brain, body, and future.
Normally, to achieve ketosis, you have to suck down a bitter drink, fast for days, or engage in strict carb restriction. But now you can quite literally eat your way into ketosis with a delicious low-calorie, high-protein bar that satisfies your appetite and powers your day for hours on end.
Are you ready to experience the power of ketones and step into a Boundless you?
You can click here to purchase your Boundless Bars and save 10% off your subscription.
These JUST went live and will disappear fast like hotcakes, so get yours soon!
Tired of Being the “Healthy One” Everywhere You Go? *Here's* How to Find Your People & Your Places 🥗📍
I co-founded LIFE Network with my best friend Caleb Applegate to bring together a community of health seekers, biohackers, and purpose-driven humans—people passionate about living fully optimized in body, mind, and spirit.
Now we’ve launched two new features that make it easier than ever to connect, explore, and grow:
👥 Groups: Join focused conversations on longevity, peptides, fitness, nutrition, and more. Groups make it simple to connect with others who share your passions and support your personal journey.
📍 Places: Discover and share healthy restaurants, gyms, and wellness hubs near you—or wherever you travel. It’s your guide to real-world spots that align with your lifestyle.
These updates are all about deeper connection, stronger community, and living life to the fullest.
👉 You can start discovering your people and favorite places by joining LIFE Network for free.
*Here’s* How to Receive Coaching, Workouts & Biohacking Support—with TRIUMPH Coaching
I get it—navigating your health and fitness in today’s world can feel like chasing a moving target. One week, it’s about your macros, the next, it’s wearables and peptide stacks.
When was the last time you had an actual team helping you sort through the noise, guiding you step by step based on your unique biomarkers, goals, and lifestyle?
With TRIUMPH Coaching, you gain access to elite-level support without the guesswork.
We have different coaching plans to meet you wherever you are. Work 1-on-1 with one of my expert coaches, or as part of a group. Whatever you choose, you’ll be rooted in real-time adjustments and results. If your goals involve optimizing VO2 max, chasing longevity, or just trying to build muscle and mobility right from your living room, we’ve got you covered.
Want to explore your TRIUMPH coaching options?
Fill out our coaching form, and one of our expert coaches will reach out to discuss how to help you achieve extraordinary fitness and peak performance.
This Week in Health & Performance: What the Latest Research Says
🌿 Natural Therapies That Actually Work for Gut Health: In a meta-analysis of 62 randomized controlled trials, researchers found that acupuncture, fecal transplants, and targeted dietary interventions were the most effective non-drug approaches for treating inflammatory bowel disease (IBD)—showing measurable improvements in inflammation and gut function (study here).
🧠 Cannabis & Cognitive Function: A meta-analysis of 23 studies with 1,490 participants revealed that frequent cannabis use (0.5–2.8g/day) leads to small-to-moderate declines in 10 of 13 cognitive domains, including memory, attention, and processing speed (full study here).
🍯 Honey vs. Energy Gels for Endurance: Honey can be just as effective as standard carbohydrate energy gels for fueling endurance performance—but practicality remains an issue (sticky fingers, anyone?) (read the study).
📱 Apple’s Eye-Friendly Upgrade: The new iPhone 17 Pro introduces a “low flicker” mode that may help reduce eye strain and fatigue from pulse-width modulation, making screen time a little easier on your retinas (read more here).
Key Takeaway: From smarter gut therapies to eye-friendly tech and brain research, this week’s science updates are a reminder that small tweaks, whether in what you eat, how you recover, or what you use daily, can make a big difference in performance and long-term health.
🔗 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
::: Rebuild Your Circadian Rhythm with Better Light (And Save 10%)💡:::
You might not realize that the light bulbs you use every day in your home can massively impact sleep, recovery, energy, and overall health.
Standard LEDs and fluorescents blast out blue light, lack the natural spectrum of the sun, and completely throw your circadian rhythm off balance.
When I built my new home, one of the biggest priorities for me—right up there with air and water quality—was lighting.
That’s why I outfitted my home with BioLight Full-Spectrum Bulbs from BlockBlueLight.
These are the world’s first full-spectrum, low-EMF bulbs engineered specifically for human biology.
During the day, BioLight mimics natural sunlight to boost focus, mood, and mitochondrial energy. Then, at night, I simply switch them to a low-blue or zero-blue mode, which supports melatonin production and helps me fall into deeper, more restorative sleep.
I’ve tested just about every biohack under the sun, and upgrading my lighting setup has easily been one of the most impactful changes I’ve made for sleep and performance. If you care about optimizing recovery, circadian rhythm, and long-term vitality, this is a tool I can’t recommend enough.
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
My Article Feed:
My full article feed and all archives of my articles are here.
Upcoming Events:
Stay tuned for future updates—and you can always keep up with my LIVE appearances by checking out bengreenfieldlife.com/calendar!
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Cheers,
Ben