August 28, 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
Think Calcium & Vitamin D Are Enough for Strong Bones? Science Says *This* Matters Even More
When it comes to bone health, most people think the answer lies in supplements. Load up on vitamin D, omega-3s, and calcium—and hope that’s enough, right?
“Treatment effects on the incidence rate of total vertebral fractures (VFs) over the 3-year follow-up. Analyses adjusted for age, linear spline at age 85 years, sex, prior fall, BMI, and study site. N = 1369” Journal of Bone and Mineral Research, 2025;, zjaf058, https://doi.org/10.1093/jbmr/zjaf058
But a massive new clinical trial shows otherwise. In a three-year study of nearly 1,500 older adults across Europe, daily vitamin D (2,000 IU) and omega-3 fatty acids (1 gram) had no effect on reducing vertebral fractures.
What moved the needle? A simple, at-home exercise routine done just three times a week.
I'm not talking Olympic lifting here; basic moves like sit-to-stand transitions, single-leg balances, stair stepping, and resistance-band pulls significantly reduced fractures in women and slowed the progression of existing vertebral collapse.
The findings are clear: your bones crave stress and strain to stay strong and resilient.
But there’s another layer to it: your diet also plays a major role in bone density.
A meta-analysis of 20 studies following over 243,000 people found that plant-based eaters, particularly vegans or those who’d been strictly plant-based for more than a decade, had a much higher risk of spinal osteoporosis compared to omnivores.
The elevated risk was most pronounced at the lumbar spine, where fractures are already most common, likely because many plant-based diets fall short in key bone-building nutrients like bioavailable protein, vitamin K2, zinc, calcium, magnesium, and collagen peptides (all of which are abundantly found in animal foods).
Based on these findings, here are some key takeaways and action steps:
- Supplements alone won’t cut it. Bones need mechanical loading, and even simple balance and strength moves done at home outperform vitamin D or omega-3s for fracture prevention.
- Plant-based diets can leave bones vulnerable if not carefully planned. If you do go vegan or vegetarian, pay special attention to nutrient density and consider smart supplementation.
- Bones stay strongest with both training and nutrition. If you want maximum protection, pair resistance exercise (heavy lifting and balance work) with a nutrient-dense diet rich in protein, minerals, and fat-soluble vitamins.
Overall, supplements can help at the margins, but exercise and proper nutrition remain the bedrock of skeletal longevity.
Interested in discovering more about how to keep your bones dense, durable, and fracture-proof well into your later years? You can check out these resources:
- Functional Forever: My Top Tips For Maintaining & Building Muscle, Strength, Energy, and Confidence With Age.
- Could This Molecule Be The Next Darling Of The Anti-Aging Industry? A Fascinating Geranylgeraniol (GG) Discussion With Dr. Barrie Tan.
- 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’s The Blood Of Very Healthy Old People Look Like?, Time-Hacking Exercise, The Best Way To “Filter Your Blood” & More—Q&A 485.
- 12 Practical & Proven Ways To Heal Your Body From The Inside-Out.
- Throwing Out Your Furniture, Forest School, Gooey Bones, Why Weight Training Counts As Cardio & Much More With Biomechanist Katy Bowman.
Join Me Live in London This September at the Ultimate Biohacking Event of the Year!
I’m pumped to announce that I’ll be speaking at the Health Optimisation Summit in London this September 13–14—one of the most cutting-edge, biohacker-approved events on the planet.
This two-day experience is more than just a “conference”—it’s the premier global gathering for those who want to take control of their biology, upgrade their performance, and future-proof their health.
Packed with hands-on tools you can try for yourself, cutting-edge insights from leading voices in health and wellness, and the latest breakthroughs in science and technology, the Health Optimisation Summit allows you to explore the optimization of every pillar of human performance—from fitness and nutrition to biohacking, medical innovation, mental resilience, recovery, and beyond.
Whether you’re looking to upgrade your brain, body, or biology, you’ll get access to 35+ world-class speakers (including yours truly), hands-on workshops, and a curated expo of the latest wellness tech and biohacking tools.
I’ll be sharing some of my most powerful protocols for gaining boundless energy, boosting resilience, and optimizing performance, along with the *exact* systems I use to feel and function at my peak.
If you’ve ever wanted to connect with your favorite wellness leaders in person and go deep on everything from mitochondrial function to wearable recovery tools, the Health Optimisation Summit is the place to do it!
You can grab your tickets here (and don’t forget to use code BEN to save 10% off!).
*Here’s* How to Receive Coaching, Workouts & Biohacking Support—with TRIUMPH Coaching
I get it—navigating your health and fitness in today’s world can feel like chasing a moving target. One week it’s about your macros, the next it’s wearables and peptide stacks.
When was the last time you had an actual team helping you sort through the noise, guiding you step by step based on your unique biomarkers, goals, and lifestyle?
With TRIUMPH Coaching, you gain access to elite-level support without the guesswork.
We have different coaching plans to meet you wherever you are. Work 1-on-1 with one of my expert coaches, or as part of a group. Whatever you choose, you’ll be rooted in real-time adjustments and results. If your goals involve optimizing VO2 max, chasing longevity, or just trying to build muscle and mobility right from your living room, we’ve got you covered.
Want to explore your TRIUMPH coaching options?
Fill out our coaching form, and one of our expert coaches will reach out to discuss how to help you achieve extraordinary fitness and peak performance.
This Week in Health & Performance: What the Latest Research Says
❄️ Cold Plunging & Seed Oils: Cold exposure can actually make seed oils less harmful by boosting 12,13-diHOME, a metabolite that supports cardiovascular health. Aging lowers this compound, but cold plunges increase it, adding another layer of benefit beyond the mental toughness factor (read more).
Calories & Fat Loss: Whether you eat low-carb, low-fat, or somewhere in between, what matters most for fat loss is total calories and, to some degree, time-restricted eating—mainly because it helps reduce overall intake (read the study).
Protein Frequency: An 8-week trial found no difference in muscle or strength gains when protein was split into 3 meals vs. 5 meals per day, so long as daily protein and calories were the same. Bottom line: don’t stress about micromanaging protein timing; just hit your daily target with high-quality sources (full study here).
⏳ Fasting vs. Calorie Cutting: A systematic review shows that intermittent fasting or calorie restriction, combined with exercise, leads to more fat loss than exercise alone; however, both approaches risk muscle loss without resistance training. Translation: fasting + cardio without lifting = a fast track to weakness, not strength (study here).
Key Takeaway: Cold plunges may protect your heart in surprising ways, fat loss comes down to calories, protein frequency matters less than total intake, and if you’re restricting calories or fasting, make sure you lift weights to hang onto muscle.
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
::: Save 50% on Your First Order of Pediatrician-Approved Hiya Chewable Vitamins :::
I’ll be honest—most kids’ vitamins on the market are complete junk.
They’re basically candy in disguise: loaded with sugar (sometimes as much as two teaspoons per serving), artificial colors, and gummy fillers that kids absolutely don’t need.
That’s why I was pretty stoked when I learned about Hiya. Instead of sugar bombs, Hiya created a superpowered chewable vitamin, pressed with twelve organic fruits and veggies, then boosted with fifteen essential vitamins and minerals like vitamin D, B12, C, zinc, and folate.
Hiya chewables are formulated with the help of pediatricians and nutritional experts, and they fill in the most common gaps in modern kids’ diets.
The best part? Hiya makes it fun. Kids love decorating their first bright, refillable bottle with the stickers that come inside, and I was impressed that every batch is third-party tested for heavy metals and microbials in a GMP-certified lab.
Hiya's chewable vitamins are also non-GMO, vegan, dairy-free, and nut-free. With Hiya, you get the peace of mind that what’s going into your child’s body is both safe and nutrient-dense.
And here’s the latest innovation: if you’re tired of battling with your kids to eat their greens, Hiya now offers Kids Daily Greens + Superfoods—a chocolate-flavored greens powder packed with 55+ whole-food ingredients to support brain power, digestion, and healthy development.
You just scoop, shake, and sip—it’s perfect with milk or your child’s go-to non-dairy beverage.
Hiya is designed for kids 2 and up, and it shows up right at your doorstep with eco-friendly refills each month, so parents have one less thing to stress about.
Even better, you’ll receive 50% off your first order when you use this link.
Since this offer isn’t on their regular website, you can head to Hiya here to grab the full-body nourishment your kids need to thrive.
The Fully Updated Boundless Is Here! Get Ready 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, which is finally available!
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 discover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, click here to grab your copy of the newly launched Boundless.
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
The Abel James Show—Ben Greenfield: Blood Boys, Botox, and Biohack Blunders (listen on Apple here, on Spotify here, or watch on YouTube here)
The Model Health Show—Burn Belly Fat FAST With This 3 Step Strategy with Ben Greenfield
Honest Mum— My Compass for Life’s Greatest Adventure, Lessons from Boundless Parenting
The Melanie Avalon Biohacking Podcast Episode #313 – Ben Greenfield
Ben Greenfield Book Recommendations
My Article Feed:
My full article feed and all archives of my articles are here.
Upcoming Events:
Health Optimisation Summit — London, UK: September 13–14, 2025
Grab your spot at the Health Optimisation Summit, Europe’s premier biohacking and wellness event happening in London this fall. I’ll be taking the stage alongside 35+ leading experts to share my latest strategies for building boundless energy, resilience, and performance. This two-day experience is packed with hands-on insights and next-level protocols, from wearable tech and regenerative therapies to metabolic upgrades and brain-boosting tools. If you’re serious about optimizing your biology, this is the place to be. Use my discount code to save on tickets here.
The Ark Retreat — Spokane, WA
Join me at The Ark Retreat, an exclusive, cutting-edge wellness experience at my fully biohacked home in Spokane. You'll get hands-on access to the latest biohacking tech, organic farm-to-table meals, personalized health insights, and the chance to connect with a like-minded community—all in a perfected environment designed to optimize air, light, water, and energy. Don't miss this opportunity to transform your health and build lasting connections. Click here to snag one of 300 spots now.
Keep up on my LIVE appearances by following bengreenfieldlife.com/calendar!
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Cheers,
Ben
From your email: “Should YOU Carry A Gun & Knive To Protect Yourself? Self-Defense & Protection 101 With Navy SEAL Turned Preparedness Expert Bill Rapier.” What’s a Knive?