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
Think You Need More Gym Time To Live Longer? New Research Says *This* Is the “Sweet Spot” For Strength Training & Longevity 💪⏳
How much lifting do you really need to maintain good health into older age?
A massive study following more than 147,000 adults for up to 30 years suggests that just 90–120 minutes of strength training per week can provide some of the greatest long-term health benefits.
That amount was associated with a 13% lower risk of death from any cause, a 19% lower risk of cardiovascular death, and a 27% lower risk of death from neurological disease.
Interestingly, doing more than about two hours of strength training per week wasn't associated with additional longevity benefits.
Aerobic exercise, on the other hand, continued to show greater benefits as activity levels increased. Participants who performed at least the equivalent of 150 minutes of moderate-intensity cardio per week—and even more so those who exceeded that amount—had progressively lower mortality risk.
The biggest gains came from combining regular strength training with aerobic activities like brisk walking, running, cycling, swimming, tennis, squash, stair climbing, or even vigorous outdoor work. Together, the two forms of exercise produced the lowest overall risk of death.
So what does this tell you? You don't need marathon gym sessions to maximize longevity. About two hours of strength training each week, combined with regular aerobic exercise, appears to be a powerful recipe for living longer.
Rather than choosing between lifting weights and cardio, do both consistently, and remember that when it comes to strength training, more isn't always better.
Want to optimize your training even further? Dive into these related podcasts, articles, and videos on strength training, aerobic conditioning, recovery, and longevity for more practical, science-backed strategies:
- Functional Forever: My Top Tips For Maintaining & Building Muscle, Strength, Energy, and Confidence With Age.
- 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.
- Biohack Your Body For Muscle Gain & Fat Loss: Part 1 – Ben Greenfield’s Top Recommended Science, Gear & Tools For Building The Ultimate Human.
- The Best 10 Minute A Day Workout – How To Massively Increase Bone Density And Muscle In Just 10 Minutes (& Biohack Extreme Fitness Levels).
The “Boundless Live” Tour Kicks Off Tomorrow—Come Join Me at the World Premiere in LA (7/24)! 🎬
The Boundless Live tour officially begins this Friday, July 24, with the world premiere of Boundless: The Man Who Became Human at the historic Belasco Theatre in downtown Los Angeles.
Join my family and me for an unforgettable evening featuring the film premiere, a live recording of the Boundless Life podcast, and an open audience Q&A.
VIP guests will also enjoy an exclusive afterparty at the Downtown LA Proper Hotel in Cabrillo—hosted by James Beard Award-winning chefs, with curated wines, craft cocktails, and seasonal small plates (100% seed oil-free and everything else you’d expect me to prioritize!).
If you're in the area, I'd love to see you there—tickets are still available, but seats are filling quickly. You can grab yours here.
And if you're not in the LA area, there's still a chance to join us at additional locations in the upcoming weeks:
- Moscow, ID (Kenworthy Performing Arts Center): July 31
- New York City (The Bell House): August 6
- Austin (Emo's): August 20
Discover more about the film and reserve your seats here. 🎟️
This Week in Health & Performance: What the Latest Research Says
☕🧠 Coffee & Migraines? What the Latest Science Shows: Does coffee trigger migraines? A new systematic review suggests that regularly consuming up to four servings of caffeine per day does not increase migraine risk for most people. However, suddenly increasing your caffeine intake—or quitting abruptly—may raise the likelihood of migraine attacks. The takeaway? If you drink coffee, sticking to a consistent amount appears to be more important than the exact amount you consume (read the review).
🚶♂️❤️ The “Sweet Spot” For Walking To Lower Blood Pressure: Looking for the minimum effective dose of exercise? New research suggests that brisk walking four times per week, for up to 40 minutes per session over at least 12 weeks, produces some of the greatest blood pressure-lowering benefits. You don't necessarily need marathon workouts, just a consistent walking routine at a brisk pace (read the study).
🥤🔥 Baking Soda Continues To Impress As A Performance Aid: Another study adds to the growing evidence supporting sodium bicarbonate as an effective ergogenic aid. In this trial, cyclists taking 0.2 g/kg of body weight before exercise improved their power output, with the greatest benefits occurring in hot conditions. If you're training or competing in the heat, baking soda may be one of the most overlooked performance supplements available (full study here).
🧬🦱 Could A Naturally Occurring DNA Sugar Help Regrow Hair?: Researchers accidentally discovered that a simple deoxyribose sugar gel—one of the building blocks of DNA—stimulated robust hair regrowth in mice with testosterone-driven hair loss. Remarkably, the gel performed about as well as topical minoxidil by increasing blood supply to hair follicles. While human studies are still needed, this intriguing early research could open the door to an entirely new approach to treating hereditary hair loss (read more).
Key Takeaway: Small, consistent habits continue to outperform extremes. Whether it's maintaining a steady caffeine intake, committing to regular brisk walks, or strategically using evidence-backed supplements like sodium bicarbonate, the latest research reinforces that simple, well-executed strategies often deliver the biggest long-term returns.
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: Sponsored by Our Place
::: Upgrade Your Kitchen With A Smarter, Non-Toxic Oven (& Save 10%) :::
Most countertop ovens promise convenience, but few are designed with both performance and versatility in mind. That's one of the reasons I've been impressed with Our Place and its new Wonder Oven® Pro.
This 8-in-1 countertop oven combines an air fryer, toaster oven, baker, roaster, dehydrator, broiler, proofer, and reheating oven into one compact appliance.
Better yet, it features a spacious 30-liter capacity—large enough to cook a whole chicken, a 12-inch pizza, or an entire family meal—while cooking up to 40% faster than a conventional oven.
One feature I especially like is the built-in steam infusion technology, which helps keep food moist on the inside while creating a crisp exterior. It's also made with non-toxic interior surfaces and accessories that are free of PFAS (“forever chemicals”).
Whether you're meal prepping, roasting vegetables, making sourdough, air frying proteins, or simply reheating leftovers, the Wonder Oven Pro is designed to replace multiple kitchen appliances while making cooking faster and easier.
Right now, you can use code BEN here to save 10% on your Our Place order.
Podcasts I Recorded This Week:
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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
