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
Which Diet Actually Helps You Live Longer?! New Research Says It Comes Down to THIS… 🍽️
If you’ve ever felt overwhelmed trying to figure out which diet is actually “best” for your health and longevity, new research suggests you might be asking the wrong question.
A study of more than 100,000 adults compared five popular diets and their impact on lifespan, and the takeaway is straightforward: people who consistently stick to a high-quality diet tend to live longer. The specific diet matters less than the ability to follow it long term.
Looking at outcomes from midlife onward, researchers found that sticking to ANY of these well-established dietary patterns could add roughly 1.5 to 3 extra years of life.
Here’s how the top diets stacked up:
- Mediterranean Diet: ~2.2 extra years (men), 2.3 (women)
- DRRD (Dementia Risk Reduction Diet): ~3 years (men), 1.8 (women)
- DASH Diet (Dietary Approaches to Stop Hypertension): ~2.3 years (men), 1.6 (women)
- Plant-Based Diet: ~1.9 years (men), 1.5 (women)
- AHEI (Alternative Healthy Eating Index) Diet: ~2.4 years (men), 1.9 (women)
Now, what actually drives those results is where things get interesting…
Across all five diets, a pattern was seen: higher intake of whole, fiber-rich foods, and lower intake of ultra-processed foods and sugary beverages.
In fact, researchers found that dietary fiber had the strongest inverse association with all-cause mortality, meaning the more fiber people consumed, the lower their risk of dying from major diseases. On the flip side, sugar-sweetened beverages showed the strongest positive association with mortality.
Bottom line: Filling more of your plate with fruits and vegetables, swapping refined grains for whole grains, adding foods like oats, beans, and lentils, choosing nuts for snacks, and replacing sugary drinks with water or unsweetened options can all go a long way in improving your health into older age.
Another key insight: these benefits were independent of genetics. Even people with a higher genetic risk for shorter lifespan still saw meaningful gains from improving their diets. That’s a powerful reminder that your habits can override a lot of what you assume is “fixed.”
Interested in discovering more about how to pick a diet that fits your lifestyle? You can check out these additional 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).
- 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.
- What I Eat In A Typical Day: Ben Greenfield’s Average Breakfast, Lunch & Dinner (Along With A Few Tasty Health & Biohacking Tips!).
- 20 Dietary & Pantry Staples Currently In My Daily Routine (Foods & Snacks I Eat Every Day In My “Modified Carnivore Diet”).
- What Should I Eat? The Ultimate Podcast Guide To Choosing The Perfect Diet For You: Part 1.
- Is There One Single Diet That Is Best? (And Why Something Called The “Perfect Health Diet” Heavily Influences Most of Ben Greenfield’s Dietary Decisions).
How My Severe Ankle Sprain Turned Into the Most *Unexpected* MAHA Movie Moment (Here's How to Watch It) ⚡
A few months ago, I woke up excited to fly to Salt Lake City, Utah, to be interviewed for a controversial film on MAHA, and what it all *really* means for us to venture beyond the current “sick care” model of healthcare in America.
I slipped into my home gym to get a quick workout in, dragged out some kettlebells and dumbbells, and started training.
At the end of one fateful set, I stepped backwards off of a vibration platform following a set of overhead dumbbell presses with 50 pounds in each hand…
…and my foot settled on what I thought was the floor and what was actually the handle of a kettlebell.
The result?
A severe ankle sprain that left me literally crawling from the gym into my kitchen to get ice from the freezer.
After icing and massaging my incredibly painful ankle for the next 20 minutes, I made the decision to pull on an ankle brace and catch my ride to the airport.
Probably a dumb move.
By the time my plane landed in Utah, I couldn’t stand on my own. Airport staff wheeled me through the terminal, I was loaded into an Uber, and when I reached the hotel, crutches my team had arranged were waiting as I hobbled my way to the room.
Then I got a call from the MAHA Movie™ film director.
What happened next turned into one of the most fascinating real-time demonstrations of rapid joint recovery I’ve ever experienced (and they filmed the entire thing). It’s also a glimpse into what becomes possible when you move beyond conventional approaches to recovery and performance.
The MAHA Movie™ is a 16-chapter film that takes a closer look at what’s really driving our food supply, healthcare systems, and environment, and why industries like Big Food, Big Pharma, Big Ag, and Big Chem would prefer this story never reach the public.
You can now watch the official MAHA Movie™ and see *exactly* what happens next in my ankle recovery story by heading here.
This Week in Health & Performance: What the Latest Research Says
🦴 Rapid Weight Loss Comes With a Cost: Two new studies highlight a major trade-off of aggressive dieting: bone loss. Losing weight too quickly can compromise bone density, underscoring the importance of resistance training, adequate protein, and mineral intake during dieting (studies here and here).
🦠 Sucralose & the Gut Microbiome: Swapping sugar for sucralose might not be metabolically neutral. In adults with type 2 diabetes, replacing sugar with sucralose altered gut microbiome diversity and reduced the abundance of beneficial, short-chain fatty acid–producing bacteria, suggesting that artificial sweeteners can have more nuanced effects on gut health than previously thought (full study here).
⏱️ Time-Restricted Eating Still Holds Up: A large new study shows that time-restricted eating improves several cardiometabolic markers. While some benefits seem to come from naturally reducing calorie intake, the consistency and structure of eating within a defined window still appear to support metabolic health (read the study).
Key Takeaway: Whether it’s metabolism or gut health, this week’s research reinforces that the how matters just as much as the what, from how you eat to how you lose weight.
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
::: Feel Sharper Without Caffeine (& Save 40% on the MTE Welcome Kit)⚡:::
Have you ever had a day where you did everything right, slept enough, ate clean, had your coffee, and still didn’t feel like yourself?
Not tired, exactly. Just a step behind, a little foggy, and a little “off.”
That’s the gap most “energy” products don’t solve. They stimulate you, but they don’t actually support you. So you end up in the same loop: drink → spike → push → crash → repeat.
MTE was built to break that cycle.
It’s a caffeine-free daily blend designed to give you steady, reliable energy while supporting your focus, mood, and how you actually feel throughout the day. And you notice it pretty quickly!
If caffeine makes you feel anxious…
If coffee doesn’t hit like it used to…
If your afternoons fall off a cliff…
If you’re performing, but not feeling great…
This is where MTE fits.
The difference is that it not only gives you more energy but also clarity without pressure, like a sharp focus that feels controlled.
If that sounds like something your body’s been asking for, you can check out the welcome kit offer here and save 40% off (auto-applied at checkout when you use this link).
Podcasts I Recorded This Week:
The Romantic Island Retreat You’ve Never Heard Of (& How To Go There With The Greenfields!)
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:
ECO26 | May 14–16, 2026
Healthcare practitioners looking to achieve exponential clinical outcomes through Foundational Medicine: I'm speaking at ECO26 (May 14–16, 2026, in Boise, ID), a three-day event featuring cutting-edge education, powerful networking, and actionable strategies to elevate your practice (with up to 20 CEUs available for some practitioner types). I'll be presenting “The Detox Frontier: Lessons from The Edges of Biohacking to Everyday Vitality” on May 15th alongside some of the top minds in functional and foundational medicine. You can use this link to register and claim a $400 discount!
Ultimate Men Over 40 Health Summit | June 8–14, 2026
If you're a man over 40 looking to improve your strength, energy, health, hormones, recovery, longevity, and performance, I'm speaking at the Ultimate Men Over 40 Health Summit (June 8–14, 2026), a free 7-day virtual event featuring 100+ experts across 7 core pillars. I'll be presenting “Optimizing the Human Machine for 40 and Beyond” alongside some of the best minds in men's health today. You can register for free here now!
Health Optimisation Summit | September 11–13, 2026
I'm speaking at the Health Optimisation Summit in London (September 11–13, 2026) at the Business Design Centre. This isn't your average health conference. HOS unites the best minds in biohacking, longevity, nutrition, fitness, and medicine, with one goal: to actually make people healthier. With 35+ world-class speakers, 120+ cutting-edge brands, and 4,000 like-minded people all under one roof, it's two days that could genuinely change how you approach your health. Get your ticket here and use code BEN to save 10% off registration!
The Boundless Couples Retreat | November 10–14, 2026
Ready to reconnect and recharge with your partner in paradise? Join the Greenfields at the stunning Prana Maya resort in Belize for the Boundless Couples Retreat, November 10–14, 2026. It's a five-day, all-inclusive escape designed to deepen your relationship, restore your vitality, and create memories that last a lifetime. From relaxation and adventure to intimate relationship coaching with Jessa and me, every detail is crafted to send you home with a stronger bond and a reinvigorated spirit. Spots are limited, so discover more and secure yours here today!
Stay tuned for future updates—and you can always keep up with my LIVE appearances by checking out bengreenfieldlife.com/calendar!
This Week's Most Popular Instagram Post:
This Week's Most Popular Tweet:
![Screenshot of a tweet by Ben Greenfield (@bengreenfield), verified with a blue checkmark, posted 7 hours ago. The tweet reads: "The always interesting @joerogan just posted about plasma therapy @ways2well at instagram.com/p/DWaCsFkjNob/ — and the comments include people confusing dialysis, plasmapheresis, plasma exchange, and 'young blood' treatments. These are NOT the same thing. Not even close. Here's the [Show more]." Below the text is a photo of a man with dark hair wearing a white t-shirt and American flag-patterned board shorts with red, white, and blue stars and stripes, standing with both arms raised, holding two clear medical IV bags filled with golden-yellow fluid, one in each hand. Pink medical bands are visible on both upper arms, and he is wearing a dark watch on his left wrist. He has a serious expression on his face. The background features a large painted mural depicting a surreal Western-meets-outer-space scene with a ringed planet in the upper right, red rock desert formations, a night sky with dramatic red clouds, a diner sign, and a figure on horseback on the left side. The tweet shows 3 replies, 2 retweets, 24 likes, and 4,900 views.](https://bengreenfieldlife.com/wp-content/uploads/2026/03/Screenshot-2026-03-30-at-5.40.31-PM-785x1024.jpg)
This Week's Most Popular Facebook Post:
Cheers,
Ben
