April 3, 2025
Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly publish, I share with you my most fascinating discoveries of the week, together with the most recent information on the fronts of health, diet, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you may sustain with alternatives to study, giveaways, reductions, and extra!
New Discoveries
Is Chilly Remedy Making You Hungrier? The Shivering Reality About Chilly Publicity, Elevated Starvation, & Fats Loss 
You’ve in all probability heard all about how chilly publicity—whether or not ice baths, chilly showers, or cryotherapy–can ramp up your metabolism, increase restoration, and assist with fats loss. However there’s one thing suprising you may not be contemplating: chilly publicity can truly make you hungrier.
A latest examine printed within the American Journal of Scientific Vitamin simply flipped the script on the concept that chilly all the time equals fats loss. In a managed crossover trial, researchers had 47 adults spend 24 hours in a analysis facility the place they might eat as a lot as they wished. The kicker? They did this in each chilly (19°C) and thermoneutral (23.5°C) circumstances to check how the temperature affected their calorie consumption.
When the room was colder, contributors ate about 13% extra meals, clocking in an additional 411 energy on common. 
Now, the fascinating half right here is that this elevated meals consumption wasn’t tied to adjustments in vitality expenditure, respiratory trade ratio (RER), and even carbohydrate oxidation. In different phrases, chilly publicity itself didn’t considerably improve calorie burn—it simply made folks hungrier and led them to eat extra.
The researchers speculate that chilly publicity prompts your physique’s pure energy-sensing mechanisms, prompting you to eat additional energy to assist keep your core temperature. After being uncovered to chilly, your physique might enter a refined type of survival mode, working more durable to remain heat, which indicators your mind to refuel. This occurs as a result of consuming will increase thermogenesis—a course of often known as the Thermic Impact of Meals (TEF)—which generates warmth throughout digestion.
Apparently, within the examine, some contributors continued to eat extra the subsequent day if their our bodies had elevated carbohydrate oxidation in the course of the chilly section, indicating that the consequences of chilly publicity on urge for food may persist even after the temperature normalizes.
So, what’s the takeaway?
Should you’re utilizing chilly remedy as a part of a fat-loss routine, simply remember that it would make you hungrier than common. That post-ice-bath burger you’re craving may not simply be in your head—it’s your physique’s method of compensating for the acute chill you skilled.
In case your purpose is to lose physique fats, it’s all about steadiness. Chilly publicity has its place for enhancing your metabolism and restoration from train, however don’t let these elevated cravings catch you off guard.
Keep conscious of your calorie consumption post-cold remedy, and hold the give attention to nutrient-dense, satiating meals to maintain these cravings in examine.
The underside line: chilly publicity may make you are feeling like a superhero, however it may possibly additionally make you hungrier than a bear rising from hibernation. Know the science, and also you’ll know easy methods to take advantage of your chilly remedy with out sabotaging your objectives.
Keen on studying extra about easy methods to reap probably the most advantages from chilly remedy, together with for metabolic enhancement and fats loss? Take a look at these assets:
- From Despair, Dependancy & Low Vitality to Turning into a Whole Breathwork Ninja: Unlock the *Transformative* POWER of Breath, Chilly Remedy & Sweat Lodges with Michael Nuss and Maximilian Freiler.
- Keto vs. Carnivore, Hormonal Chaos from Excessive Protein, the *Shocking* Reality About Chilly Publicity, and Why Carbs Are CRUCIAL with Jay Feldman.
- 377: The Large Vitamin D Mistake, How Ben Reads A E-book A Day, Chilly Remedy vs. Cryotherapy vs. Chilly Thermogenesis & A lot Extra!
- Capsaicin, Chilly Thermogenesis, Keto Cooking Suggestions, Getting To Know Ben Greenfield & A lot Extra!
- The two Finest Methods To Burn Fats Quick (With out Destroying Your Hormones Or Metabolism).
- The BEST Dietary supplements & Exams For Infants & Youngsters, Methylene Blue For The Mind, Does Chilly Water Immersion “Wreck” Train Outcomes & MORE! Solosode #483.
- Your Mind’s Armor: Why You Want To Care About Your Blood Mind Barrier (13 Methods To Repair A Leaky Mind).
- Stack Chilly Thermogenesis, Blood Circulation Restriction & Grounding With Excessive Depth Interval Coaching For Large Cardiovascular & Hormonal Positive aspects, With VASPER Inventor Peter Wasowski.
This Week in Well being & Efficiency: What the Newest Analysis Says 
Blood Donation Alters Genes: Donating blood can truly change your genes! New Analysis discovered that frequent blood donation was linked to genetic adjustments in blood stem cells that assist the manufacturing of recent, non-cancerous cells—with out elevating most cancers danger. An enchanting take a look at how your physique adapts to common blood donation (learn extra right here).
Exogenous Ketones for Higher Sleep: Taking BHB ketones earlier than mattress (1.5 to 2.9 grams) will help enhance sleep high quality, resulting in increased scores for “sleepiness on rising” and “frequent dreaming.” This may very well be value a shot in case your sleep wants a lift (take a look at the examine).
Eating regimen Soda & Anxiousness Danger: Do you drink Eating regimen Coke usually and really feel anxious? I do know that lately I mentioned an occasional Eating regimen Coke wasn’t an issue, however seems that usually ingesting eating regimen sodas containing aspartame (like Eating regimen Coke) is linked to elevated anxiousness and adverse impacts on sperm well being, in response to new analysis. One thing to consider earlier than cracking open that may, fellas (full particulars right here courtesy of Nick Norwitz).
Hashish and Early Coronary heart Assaults: A brand new examine means that hashish customers are considerably extra more likely to expertise a coronary heart assault at a youthful age in comparison with non-users. Positively value noting when you’re an everyday consumer (learn the report right here).
Key Takeaway: This week’s analysis reveals some shocking results of widespread habits—from blood donation altering gene expression to eating regimen soda rising anxiousness and hashish use elevating coronary heart assault danger—plus a possible sleep increase from ketones.
Need to dive deeper? Click on the hyperlinks above to discover the analysis and click on right here to comply with me on X for all the most recent well being and efficiency information scorching of the press!
Product Of The Week
::: Save 15% on Fatty15, a Little-Recognized Hack for Resilient Getting old ::
Getting older can really feel like your physique’s beginning to flip in opposition to you. You’re placing within the work: coaching arduous, consuming clear, prioritizing sleep. However irrespective of how dialed-in your routine is, your cells simply don’t appear to bounce again like they used to. It’s irritating, proper?
There is a shocking new participant within the longevity sport that would enable you to keep sturdy and resilient as you age—and it’s referred to as C15:0. This little-known fatty acid may simply turn out to be your secret weapon for staying energized, recovering sooner, and retaining your physique performing at its greatest.
A latest examine printed in Vitamins revealed that C15:0 packs a critical punch in the case of mobile well being. Not solely does it assist fortify your cells in opposition to age-related breakdown, nevertheless it even outperformed rapamycin—one of the well-researched longevity compounds—in the case of enhancing mobile operate. In different phrases, when you’re seeking to age like a professional, fatty15 may simply be the sting you’ve been in search of.
This isn’t just a few fly-by-night discovery. A decade of Navy-funded analysis has led to Fatty15, a pure, bioavailable, science-backed, patented, and award-winning C15:0 complement designed to sluggish ageing and defend your long-term well being.
And once I say science-backed, I’m not kidding. Fatty15 has racked up:
- 40+ patents
- 100+ peer-reviewed research
- 20+ awards
These things is clinically confirmed to assist:
Liver well being
Pink blood cell well being
Ldl cholesterol well being
Intestine microbiome well being
Should you’re critical about staying resilient, vibrant, and powerful because the years go by, Fatty15 is the true deal. Need in?
Get 15% off your first order of Fatty15 with code BEN at checkout right here.
You Can Now PRE-ORDER Your Absolutely Up to date Copy of Boundless to *Optimize* Your Physique, Thoughts, and Spirit! 
During the last yr, I have been working tirelessly on one thing that I’m thrilled to lastly share: the brand-new, up to date model of my best-seller, Boundless.
Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming an entire professional in what makes your mind tick, your physique work, your spirit glad, and your life fulfilled.
You’ll be able to flip to *any* chapter and uncover probably the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, steadiness hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, way more!
A couple of of the important thing subjects that the most recent model of Boundless explores are:
- Methods to optimize mitochondrial density and biogenesis for peak vitality and metabolic well being.
- New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart charge variability utilizing mild, sound, and electrical interventions.
- Up to date methods for restoring circadian steadiness, combating jet lag, and maximizing sleep, naps, and meditation.
- Insights on the consequences of electromagnetic frequencies on the mind and physique, with tips about modifying gadgets for higher shielding.
- The newest on addressing power infections, detoxifying from mildew, and enhancing intestine operate with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols based mostly on latest longevity science, together with age-reversal insights.
- Recent routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out gymnasium reliance.
Should you’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Filled with insights on every little thing from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will enable you to construct a balanced, sustainable method to lifelong well being. I can’t wait so that you can expertise every little thing this information has to supply!
Should you’re able to uncover a treasure trove of the most recent science-backed methods for enhancing each side of your thoughts, physique, and spirit, you may click on this hyperlink to pre-order your new up to date copy of Boundless.
Podcasts I Recorded This Week:
Hoolest, Simply Thrive (code BEN), MUDWTR, LVLUP Well being (code BEN15), and Fatty15 (code BEN).
NOVOS (code BEN10), Quantum Improve (code BEN15), Feno (code BEN), Organifi, Historic Crunch, and Manukora (code BEN).
The Newest Content material I Was Featured On This Week:
Males’s Well being Australia: Pink Gentle Remedy Legit?
Upcoming Occasions:
Well being Optimisation Summit — Austin. TX: April 12–13, 2025
The Well being Optimisation Summit, Europe’s high wellness convention, is making its U.S. debut in Austin, Texas—and I can be there! Be a part of me for a strong discuss and Q&A, plus expertise insights from 35 world-class audio system overlaying every little thing from diet and health to longevity and psychological well being. Discover over 100 exhibitors, take a look at the most recent biohacking tech, and join with 2,000 like-minded attendees. Seize your tickets right here.
The Boundless Household Retreat with Ben Greenfield — Crans-Montana, Switzerland: Might 28 – June 1, 2025
Be a part of me within the Swiss mountains for a five-day wellness retreat designed to deepen connections, optimize well being, and rejuvenate the thoughts and physique. You will expertise day by day motion, breathwork, chilly plunges, mountaineering, and hands-on workshops whereas studying cutting-edge methods for longevity and stress resilience. Spots are restricted—reserve your home right here.
The Ark Retreat — Spokane, WA.
Be a part of me at The Ark Retreat, an unique, cutting-edge wellness expertise at my absolutely biohacked house in Spokane. You’ll get hands-on entry to the most recent biohacking tech, natural farm-to-table meals, personalised well being insights, and the prospect to attach with a like-minded neighborhood—all in a perfected surroundings designed to optimize air, mild, water, and vitality. Do not miss this chance to remodel your well being and construct lasting connections. Click on right here to snag considered one of 300 spots now.
Sustain on my LIVE appearances by following bengreenfieldlife.com/calendar!
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