Ben Greenfield: Why Muscle Is Medicine
Peer-Reviewed Research
Key Takeaways
- Strength train 2-4x/week – Prioritize compound lifts (squats, deadlifts, presses) for maximal muscle activation.
- Consume 1g protein per pound of body weight daily – Spread intake across 3-5 meals for optimal muscle synthesis.
- Track muscle growth – Measure waist-to-hip ratio and body composition monthly (not just weight).
- Prioritize sleep – Aim for 7-9 hours nightly to support muscle recovery and growth hormone production.
Notable Quotes
“Muscle is your metabolic insurance policy – it burns calories even at rest and protects against age-related decline.”
Bottom Line
Build and maintain muscle through consistent strength training, adequate protein intake, and recovery – it’s the most powerful longevity tool you control.
Explore More
- Ben Greenfield’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
Watch the Full Video
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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