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
💪⏱️ Build The Same Muscle In Less Time? *This* Training Technique Could Help According to New Research
One of the biggest excuses people give for skipping strength training is that they simply don't have enough time. But what if you could cut your workout nearly in half without sacrificing results?
A new study suggests that's exactly what myo-reps can do—a rest-pause technique of one near-failure “activation set” followed by short mini-sets with barely any rest.
Researchers followed resistance-trained men for eight weeks, comparing traditional resistance training against a myo-reps protocol.
The traditional group performed three sets to failure with two minutes of rest between sets.
The myo-reps group performed one “activation” set to failure, rested for 40 seconds, then completed up to five mini-sets separated by just 20 seconds of rest. Each mini-set consisted of roughly one-quarter to one-third of the reps completed during the initial set.
Both groups gained virtually the same amount of muscle size, bench press strength, strength endurance, and muscle activation.
But the myo-reps group accomplished this with about 30% less total training volume and more than 60% less workout time.
The reason it works is fairly simple. That first hard set recruits nearly all of your available muscle fibers. Instead of taking a long break and essentially starting over, the short rest periods let you recover just enough to continue training those same high-threshold muscle fibers while they're still fully engaged. You spend more time doing productive work and less time sitting on a bench scrolling your phone.
I personally condense my workouts a bit differently, typically using full-body circuits with minimal rest or push/pull/legs routines built around supersets. But if your goal is to maximize efficiency while still building strength and muscle, myo-reps are another excellent tool to have in your arsenal.
A simple way to try them is on relatively safe exercises such as machine chest press, lat pulldowns, leg extensions, hamstring curls, cable rows, or biceps curls. Perform one challenging set of 6–12 reps to near failure, rest for about 40 seconds, then complete 3–5 mini-sets of 2–4 reps with only 20 seconds between each. Stop once you can no longer hit your target reps.
Interestingly, this lines up with a broader trend in the resistance training literature: it's becoming increasingly clear that you don't necessarily need marathon workouts to build an impressive physique.
When intensity and effort are high, efficient training strategies can often produce results that rival much longer sessions.
Want to dive deeper into time-saving workouts? You can check out these resources:
- Functional Forever: My Top Tips For Maintaining & Building Muscle, Strength, Energy, and Confidence With Age.
- How To HACK Plant Protein For Muscle Building, How *Little* Can You Train To Maintain Muscle (& A Sauna Strategy For Muscle), The Best Time To Take Melatonin, & More! Solosode #482.
- Q&A 451: How To Build Muscle & Lose Fat At The Same Time, The Truth About “Natural Flavors,” Are Antioxidants Really Bad Post-Exercise & Much More!
- Turn Low Motivation Into a SOLID Training Session with the “Just Start” Workout Strategy (*Here's* What to Do).
- Staying Strong Forever, Research-Backed Protein Intake Recommendations, The Best Supplements For Muscle Gain & More With Dr. Gabrielle Lyon.
- Is This The World’s Most Efficient, Biohacked Workout? The New Full-Body Electro Muscle Stimulation Science by Katalyst (& How To Build Muscle In 20 Minutes) With Bjoern Woltermann.
🎬 Watch the Official Boundless Trailer + Get Your Tickets for the LIVE Tour
For 20+ years, I've documented everything I've explored on how to optimize the human body to its greatest potential. Naturally, you might think a documentary about my life would be about biohacking, but Boundless: The Man Who Became Human tells a very different story.
This film is about what happens when the optimization framework I spent two decades constructing ran headlong into the things it could never measure. My marriage. My boys. My faith.
Featuring never-before-seen archive footage that I debated even including, this film shows what it actually costs to chase the ceiling on human performance.
The official trailer is live now, and tickets for the Boundless Live tour are on sale for LA, Moscow (Idaho), NYC, and Austin, with more tour stops coming soon.
At Boundless Live, you'll join me and my family in the theater for the world premiere of the film, followed by a live recording of the Boundless Life podcast and an open audience Q&A. And if you choose the VIP experience, you'll also join us for the exclusive afterparty at an additional location in LA and Austin.
Tour Dates:
- Los Angeles (The Belasco): July 24
- Moscow, ID (Kenworthy Performing Arts Center): July 31
- New York City (The Bell House): August 6
- Austin (Emo's): August 20
You can watch the trailer and reserve your seats here. 🎟️
This Week in Health & Performance: What the Latest Research Says
😴☕ A Coffee Nap May Be One Of The Best Performance Hacks: New research shows that combining caffeine with a short nap can significantly enhance alertness, cognitive performance, and reaction time compared to either strategy alone. The idea is simple: drink your coffee, take a 15–20-minute nap, and let the caffeine kick in just as you wake up (full study here).
🧠🌱 Aging Doesn't Have To Mean Decline: A long-term study from Yale is challenging one of the biggest myths about aging. Researchers found that nearly half of adults over 65 actually improved physically, mentally, or both over time. The findings reinforce the idea that aging is far more dynamic than many people assume, and that lifestyle, mindset, and healthy habits can meaningfully influence how well you age (read more).
🦴✨ Collagen Benefits Continue To Stack Up: A new meta-analysis adds to the growing body of evidence supporting collagen supplementation. Across multiple studies, collagen intake (typically 5–15 grams daily) was associated with benefits for skin aging, osteoarthritis, fat-free mass, tendon quality, and even aspects of metabolic health. If you're already using collagen for your joints or skin, the science continues to move in the right direction (read the full study).
❤️🏋️ Combining Cardio And Strength Training Wins For Blood Pressure: Any exercise is better than none when it comes to lowering blood pressure. But according to a new meta-analysis, combining aerobic exercise with resistance training appears to produce the greatest improvements. If cardiovascular health is one of your goals, don't choose between lifting weights and cardio—do both (full study).
Key Takeaway: A strategically timed coffee nap, combining strength and cardio, and consistently using collagen all continue to gain scientific support that some of the biggest breakthroughs often come from unexpected places.
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
::: 🧠⚡ Experience Sustainable Energy, Sharper Focus & Better Recovery With MTE (Save Up To 42%) :::
Most “energy” supplements are designed as a quick fix. They aim to make you feel something immediately rather than strengthening the biology that allows you to perform consistently.
If you're feeling energized but stressed, motivated but unfocused, and productive but exhausted by the end of the day, you're missing the biological foundation for sustainable energy production.
That's why I love what MTE is doing with its energy wellness formula. It combines science-backed ingredients that support sustained energy, sharper cognition, better mood, and enhanced recovery—all in one formula.
Their blend includes:
- 10 ancient superfoods, including saffron, to support mood and cognitive function
- Cutting-edge nootropics, such as paraxanthine, for clean, sustained mental performance
- Adaptogens, including ashwagandha, to help regulate stress and support recovery
Best of all, it's completely caffeine-free and crash-free, so you're not forcing energy through stress hormones.
What also stands out is its support for gut health and overnight recovery, two often-overlooked factors that play a major role in how much real energy you have the next day.
I recommend using MTE as part of your morning routine to help establish a stable energy baseline. You can take it consistently to recalibrate toward real, sustainable energy instead of relying on the temporary buzz of stress hormones.
Pair it with morning sunlight, light movement, and good sleep hygiene to reinforce healthy circadian rhythms and mitochondrial function and feel clear, steady, and strong from morning through evening.
Automatically save up to 42% off and receive free gifts with your order here.
Podcasts I Recorded This Week:
The Exciting FUTURE of AI-Based Medicine: How Patients Save Money & Doctors Save Time!
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:
Boundless Live Tour Presented by FormulaIQ | Summer 2026
Join the world premiere of Boundless: The Man Who Became Human, a new feature documentary that follows 20 years of body optimization colliding with life's immeasurable moments—marriage, family, and faith. Experience a live podcast recording and intimate Q&A with my family and me in Los Angeles, New York, Austin, and Moscow, ID, one night in a room full of people chasing the same thing. Purchase tickets here.
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!
Eudēmonia | November 5–8, 2026
I'm speaking at Eudēmonia (November 5–8, 2026, in West Palm Beach, FL), a prevention-focused, science-based health, well-being, and longevity summit designed to add years to your life and life to your years. Across 3 days and 15 venues, you'll experience 200+ talks from 120+ experts, 300 treatments, and 160+ brands covering everything from biohacking, longevity, and hormonal health to gut health, brain health, peptides, mobility, and more. I'll be leading a talk and a movement session alongside some of the brightest minds in health today. Use code BGREENFIELD-EUD-100 for $100 off when you register here!
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!
The Manzo x Ben Greenfield Table Private Dinner | Throughout 2026
If you want to taste one of the world's rarest cuts of beef and experience my North Idaho biohacking compound firsthand, my family and I are hosting The Manzo x Ben Greenfield Table, an intimate, chef-catered VIP dinner on a few limited 2026 dates. The evening includes biodynamic wine, a live cooking demo, a multi-course Piedmontese feast finer than Wagyu, and a night of deep sleep in an EMF-free, fully grounded, circadian-optimized guest room. Anyone who reserves a half or whole Piedmontese bull from Manzo qualifies for a spot, so reserve your allocation and dinner here.
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
