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
Nighttime Light Is Wrecking Your Heart—*Here’s* What the Science Shows (And How I Shut It Down) 🌙💡
I’ve long been obsessive about light hygiene, but a new study takes things to another level.
In a massive analysis of 88,905 men and women, greater exposure to light at night was associated with a significantly higher risk of cardiovascular disease, independent of traditional risk factors like age, BMI, smoking, or activity levels
In other words, even if you eat well and exercise, sleeping with too much light still matters… a lot.
Here’s why nighttime light is such a big deal:
- First, it blunts the normal nighttime drop in blood pressure that’s supposed to happen while you sleep. When that dip doesn’t occur, your heart carries a higher 24-hour blood pressure load, which accelerates cardiovascular strain.
- Second, light exposure at night pushes your nervous system toward sympathetic dominance, meaning a higher resting heart rate and lower heart rate variability. That’s a stress signal, and it's especially dangerous when it becomes chronic.
- Third, nighttime light disrupts glucose and lipid metabolism, increasing the risk of insulin resistance and unhealthy blood lipid patterns, both major drivers of heart disease.
- And finally, it impairs endothelial function while increasing oxidative stress and inflammation—two processes deeply tied to atherosclerosis and vascular aging.
This is exactly why I treat nighttime light like a physiological toxin (because it is).
To see exactly how I control nighttime light, EMFs, flicker, and circadian-disrupting wiring in my own home, you can watch my full house walkthrough with building biology expert Brian Hoyer—where we test my bedroom, lighting, floors, outlets, and even USB chargers in real time to create a truly sleep-optimized environment.
If you care about heart health, longevity, recovery, and nervous system balance, dialing in your nighttime light environment may be one of the highest-ROI changes you can make, starting tonight.
Interested in going deeper? I’ve linked my go-to guides, podcasts, and resources below that show exactly how to optimize light, EMFs, sleep, and recovery without the guesswork:
- The Healthiest Way To Light Your Home For Optimizing Sleep & Energy (& How To Sleep Better When You TRAVEL!) With BlockBlueLight’s Daniel Ebbett.
- How Modern Lighting Can Destroy Your Sleep, Your Eyes & Your Health (& What You Can Do About It).
- Sunlight Makes You Skinny & Blue Light Makes You Fat: 11 Ways To Biohack Light To Optimize Your Body & Brain.
- Is It Possible To Make Our Screens “Healthier”? The New Blue-Light, Flicker-Free Technology That May Change the Face Of Computing Forever, With Daylight Computer’s Anjan Katta.
- Can a Necklace or Pendant REALLY Provide EMF Protection?! How to Transform Harmful EMF Waves into Safe Energy.
- What Time Of Day Can You Eat A “Cheat Meal,” How Cold Can Make You Unstoppable, Lies We’ve Been Led To Believe About Sunlight & Much More!
- How I “Hacked My Home”: EMF Shielding, Grounded Floors, Protected Bedroom, The Healthiest Lighting & Much More with Brian Hoyer.
- Hunting Down EMF In Your Office, Bedroom, Gym & Beyond: Is Your Home’s “Dirty Electricity” Wrecking Your Sleep, Your Recovery, Your Health & More? The Official Ben Greenfield & Brian Hoyer Low-EMF Home How-To.
Your Free AI Health Coach That Keeps Your New Year Goals Alive—Even After February Hits 🤖
Only 9% of people actually follow through on their New Year’s health goals.
If you’ve ever started strong and then fallen off, it’s not a lack of motivation. Most people just don’t have clear guidance or an easy way to stay consistent.
That’s why we built Ellen, your free, AI-powered personal health assistant inside LIFE Network.
Ellen helps turn goals like “get fit,” “eat better,” or “feel healthier” into simple, manageable steps you can actually follow, no experience required.
Here’s how Ellen supports you:
- You share your goals and where you’re starting.
- She asks a few quick questions to personalize your plan.
- She builds your workouts and simple daily habits.
- She helps with nutrition, including meal ideas and grocery lists.
- You'll generate momentum with ongoing support and clear direction.
Ready to try having your very own personal health concierge?
You can click here to meet Ellen and start using her for FREE.
*Here’s* How to Receive Coaching, Workouts & Biohacking Support—with TRIUMPH Coaching 🎯 🥇
If you’re doing everything right but not getting the results you want, the problem isn’t motivation. It’s the misalignment between what you’re doing and what your body actually needs.
Generic workouts, random diets, and trendy biohacks may or may not match your biology. That’s why TRIUMPH Coaching exists: we don’t guess—we measure.
Your program is built around your biomarkers, lifestyle, and goals, so every workout, nutrition strategy, and recovery protocol actually moves the needle for your body, not someone else’s.
How TRIUMPH Works:
1) Your Roadmap Call
You start with a deep-dive call where we map your goals, challenges, and current health. This becomes your personalized longevity and performance roadmap.
2) Data-Driven Personal Plan
Using biometrics and advanced health data, we design your custom plan across fitness, nutrition, recovery, and biohacking so you’re not just getting “fit,” but building long-term healthspan.
3) Real Coaching, Real Adjustments
Your coach tracks your progress, analyzes your data, and adjusts your plan in real time. The result is steady forward momentum instead of pleatues and frustration.
4) Results That Actually Last
This is not a typical 30-day fix. TRIUMPH is designed to help you sustain energy, strength, focus, and resilience for decades.
TRIUMPH gives you the structure and accountability most people never get, whether your goal is fat loss, muscle, longevity, VO₂ max, metabolic health, or simply feeling strong and capable again.
If this sounds like what you've been searching for, you can fill out our TRIUMPH Coaching form here, and one of our expert coaches will reach out to you.
This Week in Health & Performance: What the Latest Research Says
🎧 Music as a Performance Enhancer: Letting athletes choose their own workout music boosts repetitions without increasing fatigue, while improving focus, enjoyment, and motivation—an easy, zero-cost performance upgrade (study here).
⚠️ Cannabis & Men’s Health Warning: Long-term cannabis use is associated with a 62% higher odds of testicular cancer compared to never-users, a finding I’ll be unpacking more deeply on an upcoming podcast (full study here).
🧠 Lactate Fuels Brain Plasticity: Training that drives lactic acid production triggers a post-exercise surge in neuroplasticity. I use advanced tools like Vasper for this, but BFR training on a rower or Airdyne can deliver similar benefits (read the study).
🦠 SIBO Treatment Breakthrough: For stubborn SIBO, antimicrobials alone may fail unless you first disrupt bacterial biofilms. Compounds like N-acetylcysteine can significantly enhance treatment effectiveness (research via Dr. Ruscio here).
Key Takeaway: Small, evidence-based tweaks—music choice, training intensity, smarter gut protocols, and awareness of lifestyle risks—can meaningfully impact performance, brain health, and long-term resilience.
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
::: Shift Energy, Focus & Calm (Without Substances) + Save 20% Off :::
Most people rely on substances to change how they feel—coffee for energy, alcohol to unwind, and melatonin or other supplements to sleep.
The problem is that these inputs often come with trade-offs: crashes, tolerance, dependency, and unwanted side effects.
Hapbee takes a different approach.
Instead of adding anything into the body, it uses ultra-low radio frequency energy to mimic the signals associated with common substances like caffeine or melatonin, without ingesting anything at all.
These signals interact with the nervous system, helping guide the body toward a calmer, more focused, or more rested state.
What makes this especially interesting is how simple it is. You choose a signal in the app, wear the lightweight neckband or use the sleep pad, and let the body respond.
No pills, no substances, or complicated routines. Just a gentle nudge in the direction you want to go.
It’s not a replacement for good habits, movement, or sleep hygiene. It’s an all-natural tool for people who want more control over their state, fewer trade-offs, and a more sustainable way to support performance and recovery.
You can save 20% on Hapbee here (discount automatically applied).
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
Biohacking the Vagus Nerve f. Ben Greenfield — The Health Upgrade Podcast
Ben Greenfield on Raising Healthy Kids, Pregnancy Fitness, and Dad Preparation
My Article Feed:
My full article feed and all archives of my articles are here.
Upcoming Events:
CREATE 26 — January 28–30, 2026
Join me in Tucker, Georgia, at CREATE 26, a high-level gathering of founders, creators, and leaders focused on building scalable businesses, powerful networks, and aligned lives. This immersive multi-day experience blends strategy, leadership, and personal optimization with real-world execution and high-impact connections. You’ll also have the opportunity to join me for select sessions and a special Health Panel Q&A on Thursday, January 29. If you’re serious about growth in both business and life, this is a room you want to be in. Grab your ticket here.
“Become Boundless” Longevity Retreat — April 29–May 3, 2026
Join Ben Greenfield and Dr. Matthew Cook in Nassau, Bahamas, at Champion Spirit Country Club for the “Become Boundless” Longevity Retreat. This immersive, all-inclusive experience centers on daily workouts and mobility training, advanced longevity and recovery therapies, expert-led workshops and Q&As, guided breathwork and meditation, and organic, nutrient-dense meals. You’ll have hands-on access to leading-edge modalities, including hyperbaric oxygen, cryotherapy, contrast therapy, cold plunges, red light sauna, and performance-focused treatments, all woven into a luxury, ocean-adjacent training environment designed to support deep recovery, resilience, and sustained vitality. Explore details and reserve your spot here.
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
