February 13, 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
🥣 My Go-To Nutrient-Packed, High-Protein Overnight Oats Breakfast 🍫🥥
Struggling to find a breakfast that actually fuels your body without leaving you hungry or sending you on a blood sugar rollercoaster within an hour or two of eating?
I get asked all the time what I eat for breakfast. My answer? Smoothie or overnight oats. But not just any overnight oats—I'm talking next-level, nutrition-packed, HIGH-PROTEIN oats that fuel me for a good chunk of the day.
I actually learned the art of making filling overnight oats from Michael Chernow when I interviewed him on my podcast. He makes insane overnight oat blends (over six concoctions and counting), and my favorite one? Peanut Butter Banana (use BGL20 to save 20%).
What’s in it? I can assure you this isn’t your average bowl of oatmeal. The base includes:
- ✅ Oats
- ✅ Pumpkin seeds
- ✅ Pea protein
- ✅ Banana pieces
- ✅ GSC (gut-supporting compounds)
- ✅ Dutch cocoa
- ✅ Probiotics
- ✅ Vitamin D3
- ✅…and a whole bunch of other nutrient-dense ingredients that pack a serious punch
This breakfast is what I'd call “phenomenal cosmic power in a teeny tiny living space” (for all you Aladin fans).
Let's talk about how I make it—batch style to save time and effort:🏆 Here's how I like to prep THREE oatmeal breakfasts at once in mason jars:
1️⃣ Oats first: I start with three packets of the peanut butter banana blend (use BGL20 to save 20%) in a jar, which will make enough for three breakfasts.
2️⃣ Boost it with colostrum: I add 2 scoops of Kion Colostrum per packet for gut and immune support.
3️⃣ Protein power up: I throw in 1 scoop of Kion Clean Whey Protein per packet, which gives me an extra 20 grams of protein per serving and brings my total breakfast protein to 50 grams.
4️⃣ Hydration hack: I pour in hot water (about 180-190°F) until it reaches the top. Give it a good stir to make sure the water fully incorporates.
5️⃣ Set it and forget it: I leave it out overnight (yes, even with hot water). By morning, it’s perfectly thick and creamy.
Come breakfast time, I take a third of the jar, put it in a bowl or big mug, and top it with extra goodies including:
This combination tastes like freaking dessert, comes in at 600 calories, and gives me about a solid 50 grams of protein to kick off the day. Give it a try for yourself and check out the links above (plus the episode with Michael Chernow here) for help finding all the goodies I use! 🚀
Interested in learning more about what I eat and how I meal prep on a typical day? Check out these resources:
- What I Eat For Breakfast, Lunch & Dinner (And A Surprise For Those Who Want To Biohack Their Diet For Fat Loss, Muscle Gain, Better Sleep & More Energy).
- 5 Simple Steps You Can Take To Live Longer, Banish Blood Sugar Swings & Massively Enhance Energy Levels.
- Ritual & Routine: How To Systematize Your Life For Optimized Health & Longevity (& My Own Fully Updated Daily Habits).
- What Is The Perfect Human Diet? Beginner, Intermediate & Advanced Meal Plans From Ben Greenfield That Tell You Exactly How To Eat For Your Unique Body.
📰 This Week in Health & Performance: What the Latest Research Says
🚨 The Ultimate Guide to Air Pollution Defense
Air pollution isn’t just about smog—it’s a silent killer affecting your lungs, heart, and brain. But you can fight back with strategic biohacks:
- Start by using HEPA air purifiers (use BEN to save 10%) and wearing an N95 mask when needed.
- Optimize your diet with omega-3s (wild-caught fish, flaxseeds) and antioxidants (vitamin C, sulforaphane, anthocyanins) to combat oxidative stress.
- Hydration is key—ditch tap water and go for reverse osmosis filtration.
- For next-level protection, consider nebulizing glutathione to detoxify lungs and explore exosome therapy for lung regeneration.
- Supplements like NAC, CoQ10, and Cordyceps further enhance resilience against air pollution. Implement these strategies to breathe cleaner, perform better, and protect your long-term health.
- Read more about the negative effects of air pollution here.
💪 Strength Training for Longevity
Lifting weights isn’t just for aesthetics—it may help you live longer. A new study found that adults who strength train for at least an hour per week have significantly longer telomeres (a key marker of longevity). Even moderate lifters had a measurable advantage over non-lifters. The strongest lifters had telomeres 238 base pairs longer than non-lifters! 🔗 More details here.
🕰️ Beat Jet Lag with This Hack
Want to adjust faster to new time zones? Take a warm shower in the morning and a cool shower at night. These time cues (or “zeitgebers”) help reset your circadian rhythm and speed up adaptation. 🔗 Learn more here.
🍷 Alcohol & Sleep: How Much Is Too Much?
New research confirms that alcohol wrecks your sleep—but context matters. The study linked 3-5 drinks per night to serious sleep disturbances, but a single glass of wine with dinner? Likely no big deal. 🔗 See the study here.
🥯 Do You Really Need Carbs Right After Exercise?
If you’re an endurance athlete, skipping post-workout carbs might not hurt performance as much as you think. A study on female endurance athletes found that carb restriction after high-intensity training did not impair next-day performance (though note—this wasn’t a fasted workout). 🔗 Full study 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! 🚀
✍️ Dream It, Design It: The 7-Day Vision Board & Journaling Challenge💡
Every single day, you’ve got two choices: drift through life on autopilot or take intentional action toward the future you actually want. Ask yourself this: are you ready to get crystal clear on your future and take real action toward your biggest goals?
Starting February 19, you’re invited to join the LIFE Network community for a powerful, live 7-Day Vision Board and Journaling Challenge designed to ignite clarity, spark creativity, and set inspiring goals for the next 1, 3, and 5 years.
Journaling, a habit that has helped me through some of my most chaotic seasons in life, is not just dumping random thoughts onto paper but following a structured, high-impact process that has elevated my spiritual life, relationships, physical health, and mental clarity every single day.
Now, I want to share the power of journaling with you…
This isn’t some fluffy, cut-and-paste collage exercise. You'll learn to train your mind like you train your body—with clarity, purpose, and discipline—so you can build a life of meaning, impact, and fulfillment.
🚀 What’s Inside the Challenge?
✅ LIVE vision board experience: Create a laser-focused vision for your life that's so compelling it pulls you through the toughest days.
✅ Guided daily journaling: You'll follow a proven 5-question framework to enhance spiritual growth, lock in gratitude, and build unstoppable discipline.
✅ The chance to reflect and reconnect: After 7 days, we’ll come together as a community to share insights and celebrate how journaling has brought clarity to your 1, 3, and 5-year vision.
✅ Bonus challenges and prizes: Push yourself further, stay accountable, and win rewards for your creativity and commitment.
💡I believe that vision can guide you, discipline can sustain you, and journaling can bring clarity, deepen self-awareness, and help you align your actions with your goals.
You can discover more about the challenge here and sign up to join the LIFE Network community in this challenge—spots are limited!
👉 Join the 7-Day Vision Board and Journaling Challenge Here!
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:
Force of Nature (code BEN), Timeline Nutrition(code BEN), Analemma (code BENG), Birch Living, BEAM Minerals (code B10), and Lumen.
Peluva (code BEN), BIOptimizers Magnesium Breakthrough(code BEN10), Our Place (code BEN), SuppCo, and Feno (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
::: 🔥 Fix Your Sluggish Metabolism With 20% Off Pendulum Metabolic Daily :::
Most people don’t realize that metabolism isn’t just about diet and exercise—it starts in your gut. If you’re dealing with unpredictable hunger, sluggish energy, or difficulty maintaining a healthy weight, your gut microbiome might be out of balance.
If you're serious about optimizing your metabolism, curbing cravings, and naturally boosting GLP-1 production* (the hormone that signals satiety and keeps hunger in check), then you need to know about Pendulum Metabolic Daily.
This next-gen, multi-strain probiotic is a breakthrough for metabolic health, thanks to Akkermansia muciniphila—the gut strain that top researchers at Harvard, Johns Hopkins, Stanford, and Berkeley have studied for its profound impact on digestion, gut lining integrity, and nutrient absorption. Even better? It’s only available in the U.S. through Pendulum.
Here's how Metabolic Daily works:
✅ Helps to naturally increase GLP-1*.
✅ Supports a strong gut lining for better digestion and nutrient absorption.
✅ Reduces energy crashes and helps regulate cravings.
Translation? Less mindless snacking, fewer energy dips, and greater metabolic efficiency.
Even Halle Berry swears by it for sustained energy, gut health, and metabolic support (she’s so sold on it, that she’s now Pendulum’s Chief Communications Officer!).
🚀 Want to make 2025 your best year yet?
*Based on preclinical studies.
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.
Keep up on Ben's LIVE appearances by following bengreenfieldlife.com/calendar!
Kion Product of the Week: Kion Immune
Maintaining year-round health requires more than just handwashing and a balanced diet. Sometimes, your immune system needs an extra boost from within.
Introducing Kion Immune, a potent blend of vitamin C and zinc designed to support your immune system and keep you feeling your best.
Vitamin C is essential for combating harmful free radicals and supporting overall immune function, while zinc plays a crucial role in activating immune cells that regulate your body's defense mechanisms. Together, these nutrients help fortify your immune response and promote optimal immune cell function.
Kion Immune is your daily essential for immune support, crafted with vegan, non-GMO, and gluten-free ingredients to suit a variety of dietary preferences and needs. You can incorporate Kion Immune into your routine (alongside good sleep and solid nutrition) to maintain vibrant health throughout the year!
Click here to bolster your immune defenses with Kion Immune.
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Cheers,
Ben