October 2, 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
Omega-6 & Seed Oils Are Not ALL BAD (Unless You Ignore *This* Ratio): Discover the Truth About Seed Oils 👀
The seed oil debate has become one of the most polarizing nutrition conversations of our time, and it’s easy to get lost in extreme claims.
In a recent article, Dr. Nick Norwitz of StayCurious Metabolism presents a refreshingly balanced perspective.
His stance is that industrialized oils like sunflower, safflower, corn, and canola are unnecessary at best and harmful at worst. But not the sinister “toxic sludge conspiracy” that some corners of the internet claim: the truth is more nuanced.
Omega-6 intake has risen dramatically in the modern diet, while omega-3 intake has plummeted, creating an imbalance that might fuel inflammation, especially in people who are already overweight or metabolically unhealthy.
On the other hand, research also shows that higher omega-6 levels, when paired with adequate omega-3s, are actually linked with positive health outcomes.
So as you can see, context matters.
If you’re lean, active, and eating whole foods, the occasional omega-6 from nuts, seeds, or even small amounts of unrefined oils isn’t a death sentence.
But if you’re guzzling industrialized oils fried at high heat while running on low omega-3 intake, the picture looks a lot darker.
Nick’s advice—and mine too—is to apply the precautionary principle: stick with fats that are safe and beneficial, like extra-virgin olive oil, ghee, tallow, and unprocessed nuts and seeds.
Aim to keep your omega-6/3 ratio at about 4:1 or below.
While the debate isn’t over, the bottom line is to cut out the junk oils, keep omega-3s high, and don’t fall for clickbait extremes.
Want a deeper understanding of seed oils, the role of omega-3s, and practical strategies for balance? You can check out these resources:
- Check for *These* Ingredients To Avoid Damaged & Damaging SEED OILS in Potato Chips, French Fries, Fried Foods & More.
- Are Seed Oils *Really* That Bad For You? Ben Asks Skeptical Questions (& Unveils DIRTY Secrets Of The Food Industry) With Dr. Anthony Gustin & Steven Rofrano.
- DARK Calories! How Vegetable Oils Destroy Your Health (& How You Can Get It Back) With Dr. Cate Shanahan.
- 600+ Questionable Ingredients In Your “Healthy” Packaged Products? Is Beef Tallow Actually Safe (Surprising Answer!) & How To Save Money On Good Groceries, With Thrive Market’s Nick Green.
- How An Olympic Champion Overcame Near Death, Healed His Gut & Shoulder & Changed The Nutritional World Forever With “Seed Oils”: An Interview With Andreas Wecker.
No, Long-Term Fasting (Up to 12 Days!) Doesn’t Melt Away Your Muscles 🤯
Worried that an extended fast will leave you weak and wasting away?
A brand-new study in the Journal of Cachexia, Sarcopenia and Muscle just put that fear to rest.
Researchers followed 32 adults (half of whom were over 50 years old) through a 12-day fasting protocol, which included ~250 calories/day. Scientists found that while participants lost ~7% of their body weight, muscle strength and mitochondrial function remained fully intact.
Here’s what’s fascinating: the slight muscle “shrinkage” observed was almost entirely due to glycogen and water loss, not actual protein breakdown.
Measurements of thigh and calf muscle volume were taken at three points: before fasting (day −1), at the end of fasting (day +12), and one month after fasting ended (month +1). The graphs show the overall results on the left and the breakdown by age and sex on the right. Values are presented as averages with 95% confidence intervals. Post-hoc tests comparing men and women are marked with symbols: # for p < 0.05, ## for p < 0.01, and ### for p < 0.001. Click for the full study.
In fact, muscles adapt by redistributing fat inside cells, optimizing access to fatty acids for fuel. Women even showed improved mitochondrial efficiency by day 12, burning fat more effectively than men. Additionally, performance metrics like VO₂ max, strength, and energy metabolism were also preserved.
What can this teach you?
Human muscles are designed to endure food scarcity.
Occasional long fasts (even up to nearly two weeks) won’t eat away at your hard-earned muscle, provided you return to nourishing, protein-rich meals afterward. If anything, your mitochondria may come out stronger.
Key action step: If you’re fasting, prioritize refeeding with high-quality protein, electrolytes, and resistance training to maximize the metabolic reset without fear of losing lean mass.
Here are a few more resources on fasting, if you want to dive deeper:
- The Complete Guide to Fasting: How To Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting.
- The Latest Research On Fasting: What 9 New Studies Say About Fasting’s Effects On Fat Loss, Satiety, Insulin Resistance, & More.
- Can You Fast WITHOUT Fasting? How To Use The Science Of Biomimetics To “Fool” Your Body Into A Fasted State (Even When Eating!) With Mimio’s Chris Rhodes.
- Meal Timing, Protein Timing & Time-Restricted Feeding Strategies For Muscle Gain & Fat Loss: Solosode #491.
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.
👥 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.
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
🧄 Garlic for Heart Health: Supplementing with garlic at doses of 1,000 mg/day or more significantly improves blood pressure, cholesterol, blood sugar, and inflammation—much more than what you’d get from culinary use (a clove only delivers 25–50 mg allicin) (study here).
🧬 Male Fertility & Testosterone: Daily supplementation with D-aspartic acid, coenzyme Q10, and zinc shows promise for improving sperm motility and boosting testosterone in men struggling with infertility (read the study here).
🚀 Performance Stack with Real Gains: A potent combo of citrulline, creatine, taurine, beta-alanine, betaine, beetroot, alpha-GPC, and caffeine produced a 4.4% performance boost and +15 watts in rowing power (study here).
🥒 Bitter Melon—The Metabolic Underdog: This unique fruit, a key ingredient in Kion Lean, supports blood sugar control, insulin sensitivity, and offers antioxidant and anti-inflammatory benefits (read more here).
Key Takeaway: From garlic and bitter melon to advanced supplement stacks, small, targeted interventions can deliver measurable benefits for heart health, hormones, and performance.
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
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Gameday is doing men's health right, and I’ve vetted them personally.
You can find a clinic near you and get a free testosterone test and consultation here.
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
I was recently interviewed for The Ozempic Effect, a new documentary exploring the massive cultural, medical, and health implications of GLP-1 drugs like Ozempic. The film just aired nationally on CBC in Canada and is now streaming worldwide on their website. In it, I share my perspective on how these drugs are shaping modern health conversations, plus what natural and lifestyle-driven approaches you should consider alongside (or instead of) them. Watch The Ozempic Effect here
I was recently profiled in The Standard (a major UK newspaper) about my daily routine, covering everything from morning family huddles and ice baths to red light therapy, hyperbaric chambers, and superfood-packed smoothies. If you want a deep look at how I structure my day for energy, focus, and connection—including blending family rituals with cutting-edge biohacks and time-tested health practices—check out the full feature here.
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