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The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 3/20 – 3/26

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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

Flood Your Cells With Oxygen, SUPERCHARGE Your Mitochondria & Reset Your Nervous System By “Stacking” These 3 Modalities? 🧊🔴🫁

You can click here to receive more information on the at-home hyperbaric oxygen therapy I use.

One of the most fascinating recovery stacks I’ve come across lately combines three modern therapies that each target a different layer of your biology: mild hyperbaric oxygen therapy (mHBOT), red light therapy, and whole-body cryotherapy. 

From a physiological perspective, the combination makes a lot of sense. It’s a reminder that many cutting-edge recovery technologies are essentially high-precision versions of signals the human body has evolved to respond to for thousands of years.

Think of this protocol as a three-part system:

  1. Hyperbaric oxygen therapy provides the fuel: By increasing pressure slightly above normal atmospheric levels, mHBOT dissolves more oxygen into your blood plasma. That extra oxygen diffuses deeper into tissues and supports aerobic metabolism, cellular repair pathways, and even stem cell signaling.
  2. Next comes red and near-infrared light therapy, which essentially upgrades the engine: Photobiomodulation works directly on mitochondria, particularly the enzyme cytochrome c oxidase in the electron transport chain. When these wavelengths are absorbed, mitochondrial activity increases, nitric oxide signaling improves, and cells produce more ATP. In simple terms, the cells become better at turning oxygen and nutrients into usable energy.
  3. Finally, whole-body cryotherapy optimizes the regulation layer: Brief exposure to extremely cold air triggers powerful nervous system responses, increases norepinephrine, and influences inflammatory signaling pathways. That shift can reduce pain perception, improve autonomic balance, and help the body transition into recovery mode after training or stress.

When these three are combined, you’re essentially targeting oxygen delivery, cellular energy production, and nervous system regulation at the same time. One provides the raw fuel, another upgrades the cellular machinery, and the third fine-tunes the system’s stress and recovery signals.

Of course, you don’t necessarily need high-tech clinics to experiment with the same biological principles. The “natural” version of this protocol would look something like:

  • Breathwork to improve oxygen delivery
  • Sunlight exposure to stimulate mitochondrial signaling
  • Cold plunges or cold showers to activate the nervous system

They are different tools with the same underlying physiology.

If you’re interested in going deeper on how to implement these tools, dial-in dosing, and choose the right sequence based on your goals, you can check out my protocols and resources here:

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

🌾 Fiber & Longevity: Higher dietary fiber intake continues to stand out as one of the strongest predictors of longevity, showing a clear inverse relationship with all-cause mortality. In other words, the more fiber-rich whole foods you eat, the lower your overall risk of dying from major chronic diseases (read more here).

🥩 Longevity Diet Debate—Plant vs. Animal Foods: A large study in adults aged 80+ found that strict vegetarian diets were associated with a lower likelihood of reaching 100 compared to omnivorous diets. The takeaway? For exceptional longevity, especially in older and underweight populations, a balanced intake of both animal- and plant-based foods may be key (full study here).

🧠 Non-Psychedelic Psychedelics?: Researchers are now exploring compounds that deliver the mental health benefits of psychedelics—like improved mood and cognition—without the hallucinogenic effects. This emerging category could reshape how we approach depression and mental resilience (read more here).

🦴 Hidden Risk of Rapid Weight Loss: Two new studies highlight a major downside of aggressive dieting: bone loss. Rapid weight loss can compromise bone density, making it even more important to pair fat loss efforts with resistance training, adequate protein, and sufficient mineral intake (studies here and here).

Key Takeaway: From fiber intake and diet composition to emerging mental health therapies and the hidden risks of weight loss, this week’s research reinforces a common theme: sustainable, balanced strategies consistently outperform extremes when it comes to long-term health and performance.

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

::: Upgrading the Human Operating System Without Chemical Nootropics ⚡ :::

Hapbee device

Every substance you use to shift your state has a timeline of its own: processed by your liver, absorbed by your gut, and active in your system for hours, whether you want it to be or not.

Hapbee bypasses all of it, delivering targeted neurological signals via ultra-low frequencies so your body can shift toward focus, calm, or deep sleep without the chemical overhead.

Emerging research suggests that signaling the nervous system directly, without the chemical middleman, can produce meaningful gains in metrics that matter, including:

  • 48% more deep sleep (accelerated neural repair)
  • 28% faster sleep onset (rapid central nervous system wind-down)
  • 21% increase in HRV (measurable autonomic resilience)

To upgrade your 24-hour digital OS, you can try this stack:

  • 07:00 a.m. | The System Boot: Use the “Morning Coffee” signal for immediate CNS activation without the 4:00 p.m. adenosine crash.
  • 2:00 p.m. | Deep Work Mode: Activate the “Focus” signal for high-bandwidth productivity; you can mute it the second you close your laptop.
  • 8:00 p.m. | The Shutdown Sequence: Tap into the “Bedtime” signal to support the shift to parasympathetic dominance in minutes.
  • Overnight | The Recovery Anchor: Run the “Deep Sleep” signal to deepen slow-wave sleep and drive your nightly recovery scores.

Additionally, Hapbee now integrates directly with Apple Health, Oura, and WHOOP, allowing you to correlate your signal use with your biometric data in real time.

If you're ready to start upgrading your OS (without the chemical overhead), you can save 20% on Hapbee right now—discount auto-applied at checkout.

Podcasts I Recorded This Week:

Dr. Matt Cook

The AMAZING Future Of Regenerative Medicine, The New Sexier Alternative To Stem Cells, Where You Should Get Peptides (& The Best Peptides Stacks) & More With Dr. Matt Cook

Dr. Cody Strodtman

A Potent NON-Drug Hack For Blood Pressure, Giant Beaver Attacks During Cold Therapy, A Simple Mineral *Trick* For Muscle & More With Dr. Cody Strodtman

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:

ECO26 | May 14–16, 2026

Healthcare practitioners looking to achieve exponential clinical outcomes through Foundational Medicine: I'm speaking at ECO26 (May 14–16, 2026, in Boise, ID), a three-day event featuring cutting-edge education, powerful networking, and actionable strategies to elevate your practice (with up to 20 CEUs available for some practitioner types). I'll be presenting “The Detox Frontier: Lessons from The Edges of Biohacking to Everyday Vitality” on May 15th alongside some of the top minds in functional and foundational medicine. You can use this link to register and claim a $400 discount!

Ultimate Men Over 40 Health Summit | June 8–14, 2026

If you're a man over 40 looking to improve your strength, energy, health, hormones, recovery, longevity, and performance, I'm speaking at the Ultimate Men Over 40 Health Summit (June 8–14, 2026), a free 7-day virtual event featuring 100+ experts across 7 core pillars. I'll be presenting “Optimizing the Human Machine for 40 and Beyond” alongside some of the best minds in men's health today. You can register for free here now!

Health Optimisation Summit | September 11–13, 2026

I'm speaking at the Health Optimisation Summit in London (September 11–13, 2026) at the Business Design Centre. This isn't your average health conference. HOS unites the best minds in biohacking, longevity, nutrition, fitness, and medicine, with one goal: to actually make people healthier. With 35+ world-class speakers, 120+ cutting-edge brands, and 4,000 like-minded people all under one roof, it's two days that could genuinely change how you approach your health. Get your ticket here and use code BEN to save 10% off registration! 

The Boundless Couples Retreat | November 10–14, 2026

Ready to reconnect and recharge with your partner in paradise? Join the Greenfields at the stunning Prana Maya resort in Belize for the Boundless Couples Retreat, November 10–14, 2026. It's a five-day, all-inclusive escape designed to deepen your relationship, restore your vitality, and create memories that last a lifetime. From relaxation and adventure to intimate relationship coaching with Jessa and me, every detail is crafted to send you home with a stronger bond and a reinvigorated spirit. Spots are limited, so discover more and secure yours here today!

Stay tuned for future updates—and you can always keep up with my LIVE appearances by checking out bengreenfieldlife.com/calendar!

This Week's Most Popular Instagram Post:

A man stands indoors holding two clear medical IV fluid bags above his head, one in each raised hand. He is wearing a white t-shirt and American flag-patterned board shorts featuring red, white, and blue stars and stripes. Pink medical bands are visible on both of his upper arms, consistent with IV therapy use. He has a serious, intense expression on his face and is wearing a dark watch on his left wrist. The background features a large, colorful painted mural depicting a surreal Western-meets-outer-space scene, with a ringed planet in the upper right, red rock desert formations, a night sky with stars, and a figure on horseback visible on the left side. A social media engagement overlay shows 313 likes and 18 comments.

This Week's Most Popular Tweet:

Screenshot of a tweet by Ben Greenfield (@bengreenfield), verified with a blue checkmark, posted March 22. The tweet reads: "One of the key traits I have worked very hard to develop is 'dependability'. In @farnamstreet newsletter today I was reminded of how important this is: The late (and great) Charlie Munger on how to assure yourself a life of misery: '[If you want to guarantee a life of misery], [Show more]'" The tweet shows 4 replies, 0 retweets, 9 likes, and 1,500 views. Ben Greenfield's profile photo, showing him with his hand near his face, is visible in the upper left corner.

This Week's Most Popular Facebook Post:

Screenshot of a Facebook post by Ben Greenfield Fitness, verified with a blue checkmark, posted yesterday at 6:52 PM with a public audience setting. The caption reads: "You can argue over keto vs. plant-based all day—but your lifespan is driven as much by consistency as macros and dietary labels…. See more." The post embeds a thread of five tweets from Ben Greenfield (@bengreenfield), each displaying his profile photo of him with his hand near his face. Tweet 1: "5 popular diets compared for lifespan… and the main takeaway is that consistently following ANY of several well-established healthy dietary patterns can meaningfully extend your life – potentially adding 1.5 to 3.0 years of life expectancy from mid-life onward." Tweet 2: "Researchers compared 5 dietary patterns and found that people could gain the following extra years by adhering to these dietary patterns." Tweet 3: "DRRD: Roughly 3 extra years for males and 1.8 for females. DASH diet: Around 2.3 extra years in males and 1.6 in females. Plant-based diet: About 1.9 extra years in males and 1.5 for females. AHEI: Close to 2.4 extra years in males and 1.9 in females." Tweet 4: "In the analyses, higher intake of dietary fiber showed the strongest inverse association with all-cause mortality." Tweet 5: "Find the study and learn more in my caption!" The post received 34 reactions, 17 comments, and 9 shares.
Cheers,

Ben

Ben Greenfield

Ben Greenfield is a health consultant, speaker, and New York Times bestselling author of a wide variety of books.

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