Ben Greenfield’s Weekly Roundup: June 12

This Week in Health & Performance: What the Latest Research Says

💉💪 The 2026 Guide to Maintaining Muscle on GLP-1s: GLP-1 medications can be powerful tools for weight loss, but preserving lean mass needs to be part of the plan. Resistance training, adequate protein intake, and strategic nutrition can help protect strength, metabolism, and long-term health while using these medications. If you’re currently taking a GLP-1, or considering one, this evidence-based Kion guide is worth a read (read the full guide here).

🚶‍♂️⚡ Tiny “Movement Snacks” Still Deliver Big Benefits: New research shows that even brief bouts of exercise—just 1 to 5 minutes at a time, performed 3 times daily on 3 to 7 days per week—can improve cardiorespiratory fitness, including increases in VO₂ max. This means you don’t always need hour-long workouts. Small, consistent doses of movement throughout the day can add up in meaningful ways (full study here).

🧬🌱 Your Genes Load The Gun, But Your Lifestyle Pulls The Trigger: A recent study suggests that up to 50% of lifespan may be influenced by inherited genetic factors. But genetics are not destiny. The choices you make every day—how you eat, move, sleep, manage stress, and interact with your environment—can profoundly influence how those genes are expressed. In other words, epigenetics should not be overlooked (read more here). 

🥩🌾 Animal Proteins Still Have The Edge For Building Muscle: New research found that even when plant proteins are carefully combined to optimize their amino acid profile, they remain less effective than animal proteins for stimulating muscle protein synthesis. That doesn’t mean plant-based diets can’t support muscle growth, but it does mean they require more planning, larger portions, and greater attention to protein quality. And let’s face it: it’s generally easier to eat a steak than to meticulously combine the ideal ratios of beans, grains, nuts, and seeds (full study here). 

Key Takeaway: The fundamentals still matter: protect your muscle mass if you’re using GLP-1s, don’t underestimate the power of small daily movement habits, remember that your lifestyle can influence how your genes express themselves, and prioritize high-quality protein if strength and longevity are among your goals.

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

::: 🐶⚡ Biohacking Isn’t Just For Humans Anymore + Save $50 on the Hapbee Pets Pad :::

Just like humans, pets can struggle with stress, anxiety, and overstimulation when their surroundings change.

Whenever my dogs have to travel, deal with a new environment, spend time in a hotel room, or have their normal routine disrupted, it can knock them off their emotional and biological baseline.

That’s why I’ve been experimenting with the Hapbee Pets Pad. Instead of relying on treats, oils, or supplements that have to be digested and metabolized, this technology uses ultra-low-frequency signals designed to support a calmer state. 

Simply place the pad under your pet’s bed, in their carrier, in the car, or anywhere you want them to feel more comfortable.

The HarmonIQ Neckband I use features the same technology; only the Hapbee Pets Pad is adapted specifically for pets. Through the app, you can activate the “Calm” signal, modeled after the molecular signature of CBD, to help support relaxation without chemicals, grogginess, or digestive processing.

If you want to help your dog or cat stay calmer during travel, transitions, or stressful situations, you can save $50 off the device here.

Podcasts I Recorded This Week:

Eat 5 Pounds A Day of Broccoli OR Do *This* (+ Get Microplastics Out of Tissue Fast?!)

Could This ONE Simple Change Fix Your Sleep Forever?, Making Schools Healthy Again, and Why Your Air Filter Probably DOESN’T Work Right With Mike Feldstein.