September 25, 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
Want to Live Healthier & Longer? New Science Says to Aim for 25g of *This* Each Day… 🍎🥦
A massive umbrella review covering over 17 million people just dropped in Clinical Nutrition, and the message is loud and clear: fiber helps save lives.
Researchers compiled 33 meta-analyses encompassing 38 distinct health outcomes, and the results were striking. Higher dietary fiber intake was strongly linked with:
- Lower cardiovascular disease mortalityÂ
- Reduced risk of pancreatic cancer and diverticular disease—conditions involving small bulges or pouches (called diverticula) that form in the lining of the colon (large intestine)
- Highly suggestive protection against all-cause mortality, cardiovascular disease, coronary heart disease, and ovarian cancer
- Additional associations (though weaker) with lowered risk for 16 other outcomes
Here’s what this means for you…
Fiber is non-negotiable.
Just like strength training, daily movement, and strong relationships, it’s one of those low-cost, high-return levers for healthspan.Â
Still, most people fall short on fiber. In the U.S., the average daily intake is about 15 grams, which is far below the 25+ grams shown to protect against disease.
The protective effects are strongest with fiber-rich foods (not supplements), such as veggies, fruits, legumes, nuts, seeds, and whole grains.
The key takeaway is to make it a daily mission to hit (and ideally exceed) 25 grams of fiber every day.
Easy upgrades include a cup of lentils with dinner, chia seeds and greens in your smoothie, or swapping refined carbs for fiber-rich alternatives like steamed or roasted veggies.
Want to discover more about how to boost your fiber intake, plus other strategies for lowering your disease risk? You can check out these resources next:
- Is Fiber Bad For You? The Top 12 Myths And The Real Truth About Whether Fiber Is Killing Your Insides.
- Constipation, Fecal Transplants, Fiber Myths, Resistant Starch, Probiotics & More With Konstantin Monastyrsky.
- 7 Big Benefits of Blending, 5 Shocking But Healthy Foods You Can Safely Put In Your Blender & Does Blending Destroy Fiber?
- A Little-Known Trick To GET RID Of Pesky Gut Issues, Are You Burning As Many Calories As You *Think*?, Hair Growth Hacks & More: Solosode #486.
- How Plaque *Really* Happens, The Latest On Alcohol & Longevity, Weightlifting vs. Body Weight Training, Exercising (With A Time Crunch & Family Obligations) & More! Solosode 477.
- The New Probiotic Strain That Allows You To Eat Carbs Again, How GLP-1 Peptide Actually Works And Why It’s Not Intended For Everyone, With Pendulum’s Colleen Cutcliffe.
- Is A Ketogenic Diet Bad For Your Gut, Should You Eat Resistant Starch, How Exercise Changes Your Gut Bacteria & Much More With Lucy Mailing.
Why Comfort Kills Greatness (And Criticism Means You’re Close to Achieving Your Goals) ⚡
I'm sharing this Shane Parrish (Farnam Street) quote because it’s something I’ve wrestled with myself—whether in training, business, or family life…
“If you do what everyone does, you get what everyone gets. If you want different results, you have to diverge… 
However, the second you do something different, you become a target. Some people criticize from fear, some from threatened egos, some from genuine concern disguised as caution. But criticism is the easy part.
The hard part is that you lose the map. If you've outsourced your definition of success your whole life, having to define it yourself feels like losing GPS mid-drive. You have to build your sense of direction while you're already moving.
Meanwhile, the conventional path parades its rewards right in front of you every day: the promotions, the vacations, the security. You can see exactly what you're giving up, while what you're building remains invisible.
Most people optimize for comfort. They choose being one blade of grass among many over being a tall poppy, the safety of the group over the risk of criticism for being different.
Outliers pick their own game, choose how to keep score, and then pay the price to play it.”
Here's the takeaway (in my own words):
When you choose your own path, you reject the ready-made script for life that society offers.
That script comes with clear milestones—degrees, promotions, social approval—and with it, the comfort of knowing whether you’re “on track.”
But the price of following it is often living someone else’s definition of success.
Yet many people live in fear and stick to the script, because carving your own path can feel like wandering in the dark while everyone else walks on well-lit roads.
When you stop measuring yourself by society’s scorecard, you begin keeping your own—one that reflects what you value, not what others demand.
The risks are greater, but so is the ownership: every choice, every detour, and every breakthrough belongs to you.
While people may criticize you for what they fear, you’re creating an unscripted life—one authored by your courage to leave the game they're playing and walk your own path.
I’d love to hear in the comments how you’re breaking the script and authoring a life that’s truly your own.
Your Health & Wellness Hub Just Received a Fresh New Look—Explore LIFE Network's Beautifully Redesigned Experience 🎉
Too often, your health and wellness journey feels scattered: one place for podcasts, another for recipes, another for Q&As, and endless searching just to find what actually works.
That’s why we recently redesigned LIFE Network—to make it easier than ever to access the guidance, resources, and community you need to thrive.
Now, everything you need to live a healthy, optimized life exists in one sleek, easy-to-use space, including:
✨ Direct Access to Experts: Tap into premium content from world-class health leaders, delivering cutting-edge workouts, nutrition plans, recipes, and wellness insights designed to help transform your body and mind.
đź‘Ą Like-Minded People to Share Your Journey With: Join uplifting groups and forums where you can connect, ask questions, share wins, and grow alongside others who share your passion for health and longevity.
🥗 Recipes & Tools: Access simple, nourishing recipes and resources to fuel your lifestyle, making healthy choices easier and more enjoyable.
🤖 “Ask Ben” AI: Get personalized answers anytime from my AI, trained on decades of my health and wellness content—your 24/7 resource for quick, reliable guidance.
✨ New Feature—Vetted Wellness Spots: Discover curated “Places” that truly support your health—from seed-oil-free restaurants to organic markets, gyms, and more. Each spot is handpicked so you can fuel your body with the best.
With expert guidance, community support, and trusted recommendations, this is your shortcut to healthier living and your launchpad to lasting change.
👉 You can click here to explore the new website today!
*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.Â
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?Â
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
đź’§ Hydrogen-Rich Water Protects Muscles: In a new trial, hydrogen-rich water reduced markers of muscle damage after physical exercise, suggesting it can help speed recovery and protect performance (study here).
🔋 Mitochondria—More Than Just Powerhouses: This Scientific American feature reframes mitochondria as “motherboards” coordinating cellular communication and adaptation—an eye-opening update beyond the old “powerhouse of the cell” cliché (read more here).
💊 Statins, Insulin Resistance & GLP-1 Levels: Statin use may cause insulin resistance and reduce GLP-1 levels—raising questions about why so many patients end up on GLP-1 drugs after statins, and who really benefits from that cycle (read the study here).
💪 Protein Timing Doesn’t Matter (Much): A meta-analysis of 5 randomized controlled trials found no difference in muscle strength or lean mass whether protein was taken before or after resistance training. What matters most? Consistently hitting your daily protein target (study here).
Key Takeaway: Recovery, energy, and muscle growth aren’t about magic timing or quick fixes. They rely on giving your body the right inputs: consistent protein, resilient mitochondria, smarter recovery tools, and awareness of how common drugs affect metabolism.
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 10% on Your Defense Against Stress, Fatigue & EMFs :::
Every day, your body is under assault, as Wi-Fi signals, artificial light, and relentless stressors chip away at your resilience.Â
That’s why I’ve been experimenting with H.E.A.L. 360™ from Leela Quantum Tech, a next-gen approach to recharging, realigning, and regenerating your body, mind, and energy field naturally.
Infused with 45+ molecular and etheric frequencies, H.E.A.L. 360™ supports:
- Stress reduction and resilience to EMF exposure
- Recovery and tissue repair
- Gut balance and cardiovascular function
- Calm focus, energy, and lasting vitality
Many users (myself included) report feeling calmer, more grounded, and more energized within minutes.
And the beauty of this tech?
It integrates seamlessly into daily life, whether you choose to use capsules, cards, clothing, water bottles, or even underwear.
With cooler weather rolling in, I’m especially intrigued by LeelaQ’s men’s and women’s H.E.A.L. 360™ jackets, crafted with high-purity silver fiber for EMF shielding, certified down filler, wind-resistant fabric, and, of course, infused with the same frequency and pure quantum energy.
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
The Tai Lopez Show: Why Men’s Testosterone Is Half Their Grandfathers — with Ben Greenfield (or listen on Apple here or Spotify here)
Men’s testosterone levels are now half of what their grandfathers had—and that’s just the start of what I unpack in this conversation with Tai Lopez. From COVID, vaccines, and long-haul treatments to peptides, stem cells, EMFs, diet wars, and longevity hacks like cold plunges and fasting, this episode covers what actually works (and what’s hype) when it comes to modern health and performance. Stick around until the end for my rapid-fire rankings on everything from wine and kettlebells to TRT and seed oils.
My Article Feed:
My full article feed and all archives of my articles are here.
Upcoming Events:
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