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!
One of the most persistent debates in fitness nutrition has been whether you should slam a protein shake before your workout or immediately afterward to maximize your gains.
For years, the so-called “anabolic window” was treated like gospel—miss it, and you’d supposedly leave muscle on the table.
Researchers compared the effects of protein supplementation before vs. after resistance training on both muscle strength and lean mass in men and women.
No significant differences were found between the two strategies.
In other words, whether you take protein before or after resistance training, the outcome is the same: both strategies are effective for building strength and muscle mass.
This reinforces what many nutrition experts have been suggesting in recent years: it’s not the timing that matters most, but rather your total daily protein intake.
If you consistently hit your protein goals—typically in the range of 1.4–2.0 grams per kilogram of body weight—you’re covering your bases for performance and recovery.
The key takeaway? Don’t stress about sprinting to the blender after your last rep. If you like your shake before training, go for it. If afterward fits better, that works too. The science shows your muscles will benefit either way.
Want to receive more insights into gaining muscle and strength? You can check out these resources next:
Inside My 10,000 Square Foot Longevity-Boosting Home (& How to Implement the Same Principles Into Your Own Living Space) 🏡
What would it look like if your house were built from the ground up to fight aging, supercharge recovery, and optimize performance?
In this new video from Wellness Daddy, you’ll get to step inside my new 10,000 sq. ft. “longevity home” and see exactly how I designed it to be a living, breathing biohacked environment.
From the materials in the floors, walls, and windows to the air, water, and light quality, the lack of EMFs, and even the kitchen and laundry room setup, every element is intentionally engineered to support health and resilience.
You’ll also get a tour of my personal spaces, including the bedroom and “Zen Den,” where I share the tools and methods anyone can apply to their own homes (no matter the size) to create a cleaner, healthier, and more restorative environment.
👉 You can watch the full tour here and discover how you can weave the same type of longevity principles into your own daily living space.
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
🚬 Cannabis & Heart Health: A meta-analysis of 24 observational studies found cannabis use was linked to higher cardiovascular risk, especially when inhaled. Notably, many participants also smoked cigarettes and drank alcohol (and probably ate Cheetos, too), which likely compounded the risk (study here).
🍊 Juice vs. Whole Fruit for Blood Sugar: In a randomized trial with type 2 diabetics, blood glucose and insulin responses were no different between drinking orange juice and eating whole oranges. Caveat: this was a short study and didn’t track gut health or long-term outcomes (full study here).
🏋️ Fasted Training Myth? New evidence suggests that resistance training fasted may not be ideal for muscle growth, though this study looked at untrained adults who usually gain muscle regardless of diet. For serious lifters, fed training likely has advantages (read the study).
⏳ Anti-Aging Compounds That Actually Work?: Out of 36 compounds tested across mammals and non-mammals, only 8 consistently extended mammalian lifespan: curcumin, spermidine, epithalamin, D-glucosamine, estradiol, simvastatin, SKQ, and taurine (read more here).
Key Takeaway: Not all diet hacks or supplements are created equal. While cannabis and fasting workouts may come with hidden risks, certain simple compounds (like taurine or curcumin) are showing real promise for longevity.
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
::: Try a Free 15-Day Trial of Quantum Upgrade & See How It Supports Brain Activity, Calmness, and Flow :::
What if you could flip a switch and, within just 30 minutes, measurably lower your stress, boost brain performance, and slip into a calm, focused “flow” state—without pills, stimulants, or endless meditation practice?
In a recent study using the most advanced EEG device on the planet (a 256-channel system), researchers observed remarkable shifts in just 30 minutes of use of Quantum Upgrade.
Quantum Upgrade is a quantum energy service that delivers a high-vibrational field directly to your chosen target—whether that’s yourself, your home, your office, or even your dog.
No hardware. No wearables. Just a field that supports cellular function, brainwave regulation, and recovery on demand.
This isn’t fluff; the device is clinically validated and can visualize brain activity with MRI-level precision.
Here’s what happened in half an hour when participants tried Quantum Upgrade:
📉 Stress-related brain activity plummeted by 80%.
📈 Alpha brainwave activity—linked to calm and flow states—increased by a remarkable 13-fold.
💓 HRV climbed significantly, pointing to a nervous system that’s more balanced, resilient, and ready to handle stress.
These are the kinds of measurable changes you feel, and they highlight how Quantum Upgrade can help realign the body and mind in today’s high-stress, wireless world.
You can click here and use code BEN15 to try Quantum Upgrade for FREE for 15 days—no strings attached, 100% risk-free.
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:
Low-Carb Vs. High-Carb Battle — What’s BETTER For Your Health & Metabolism: Fats or Sugar? with Dr. Eric Westman and Jay Feldman
