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
*This* Christmas Ritual Strengthens Families at a BIOLOGICAL Level (& It’s Fun!) ❤️🎄
It’s Christmas Day, which means Christmas music is likely already a part of your home's atmosphere: carols playing in the background, your family humming along, and those familiar moments when everyone joins in on a chorus without even thinking.
As you celebrate the birth of Jesus and gather with the people you love, singing naturally becomes part of the day.
But here’s the interesting part: singing on Christmas isn’t only a tradition…
It’s a practice science supports for the way it elevates emotion, bonds people, and steadies the body.
Research highlights that singing, especially group singing, reliably boosts your mood. It’s the act of using your own voice that produces the strongest emotional shift, not just listening to the music around you.
When you sing with others, the effect grows even more powerful. Group singing triggers rapid social bonding, increases closeness, and helps everyone sync emotionally, which is a gift on a day centered around connection and celebration.
Singing also elevates empathy and compassion, qualities at the heart of Christmas and its message of generosity, humility, and love. It softens the nervous system, making you more open, warm, and attuned to the people around you.
If kids are part of your celebration today, the benefits deepen. The carols they learn with you become long-term emotional anchors, helping regulate stress later in life. Singing together even promotes cooperation and harmony—a welcome influence during holiday excitement.
And there’s a physical layer too: group singing boosts secretory immunoglobulin A, a key immune marker, giving your body a subtle but meaningful lift during the winter season.
So as you move through this Christmas Day, honoring Jesus’s birth, sharing food and laughter, and spending time with family, let yourself join in the singing. Hum along, lift your voice a little higher, or start the carol everyone knows.
Because science is clear: singing today supports your mood, your relationships, your empathy, your health, and the spirit of the day itself.
Merry Christmas—may your home be filled with music, meaning, happiness, love, and peace!
Want Clean, Steady Energy That Enhances Your Performance? NOW'S the Best Time to Try the World’s *First* Ketone-Powered Bar ⚡
If you haven’t tried the world’s first ketone-powered protein bar yet, now is the perfect time to experience ketone-fueled energy (without the bitter ketone taste or the strict keto diet).
From December 29 to January 4, you’ll save 20% off all Boundless Bars and 30% off subscriptions.
Boundless Bar is powered by goBHB®, the gold-standard form of beta-hydroxybutyrate (BHB), helping stabilize appetite, support mitochondrial efficiency, and enhance recovery.
You can choose from two delicious, clean-fueled flavors that deliver on taste and performance:
- Cinnamon Roll (270 calories): Warm cinnamon spice, creamy cashew butter, and light sweetness from honey + monk fruit.
- Vanilla Cheesecake (260 calories): Smooth, rich, naturally flavored—satisfying without the crash of high-sugar bars.
Ready to experience ketone-powered performance and save while you do it?
You can shop Boundless Bar during the exclusive New Year's Sale here.
*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
🥗 Carbohydrate-restricted diets improve blood pressure, triglycerides, HDL cholesterol, BMI, body weight, and apolipoprotein B, with only a small rise in LDL and a slight drop in lean mass, according to a massive meta-analysis of 174 randomized controlled trials (read the study).
🧬 I’m 25% Ashkenazi Jewish—and new genetic research helps explain why I look more Italian: Ashkenazi Jews are genetically closer to ancient Romans than to Israelites (discover more).
🧁 It’s not just “calorie-free white stuff”: sucralose may impair blood sugar control, as a 30-day randomized controlled trial found increased insulin resistance and higher post-meal glucose with moderate daily intake (check out the science).
🎵 Listening to music is linked to a substantially lower risk of dementia—up to 39% lower for people who listen “all the time,” according to large-scale observational research (read the study).
🩺 The so-called “meteoric rise in cancer” may largely reflect overdiagnosis and better detection from advances in medical technology rather than a true surge in disease incidence (learn more).
Key Takeaways: Across nutrition, genetics, lifestyle, and disease trends, the evidence suggests that what you eat, how you’re wired, what you listen to, and how health is measured can meaningfully shape outcomes—often in ways that challenge common assumptions.
Product Of The Week
::: Snag 50% Off Clean Kids' Nutrition They'll LOVE :::
Kids today are the first generation raised on ultra-processed foods, and their bodies are paying the price.
Most children’s vitamins don’t actually help because they’re filled with:
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Sugar (up to 7 grams per serving)
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Artificial dyes and additives
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Gummy junk that destroys teeth
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Almost no real nutrition
Hiya, a pediatrician-approved chewable, flips the script by filling modern kids' nutritional gaps, with:
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12 organic fruits & veggies
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15 essential vitamins & minerals (D, C, B12, zinc, folate, and more)
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Zero sugar
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No allergens, dyes, fillers, or gelatin
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Clean Label Project’s Highest Purity Award
If getting vegetables into your kids feels impossible, Hiya’s Kids Daily Greens + Superfoods is a total win.
It’s chocolate milk… loaded with 55+ whole-food ingredients.
Mix one scoop with milk or a non-dairy option, and they’ll drink it happily—meanwhile, you’re fueling immunity, energy, digestion, and healthy growth without the fight.
If you want to upgrade your kids’ nutrition with something that actually works, then you can grab 50% off your first order with code BEN here (this deal isn’t on their main website!).
Podcasts I Recorded This Week:
The Latest Content I Was Featured On This Week:
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.
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
