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
Think Creatine Stops Working After “Newbie Gains”? *This* NEW Data Suggests Otherwise… 💪🔥🧠
You might assume that once you’ve been lifting for years, supplements like creatine stop making a meaningful difference. Or that if you’re no longer a beginner, the “easy gains” are gone and you’re on your own.
Two recent large meta-analyses suggest otherwise.
A 2025 systematic review, which pooled data from 61 controlled trials, found that creatine combined with resistance training significantly increased fat-free mass by an average of 1.39 kg (or just above 3 lbs), without increasing fat mass.
Importantly, both novice and experienced lifters benefited. Trained participants actually showed about 0.6 kg (1.32 lbs) greater gains in lean mass compared to novices, though the difference wasn’t statistically significant.
Translation: creatine still moves the needle even when you’re well past your first year in the gym.
Another 2025 meta-analysis focused specifically on strength outcomes and found that creatine significantly improves muscle strength across the general population, including people of all ages and training backgrounds. Interestingly, untrained adults tended to see larger relative strength jumps, but trained lifters still gained meaningfully.
The most effective strategy? Low-to-moderate dosing combined with high-intensity training. Higher doses did not outperform moderate ones, and harder training amplified the effect.
What these two studies reveal is that creatine is not just a “beginner supplement,” nor is it a blunt mass-gain tool. It’s a performance amplifier, no matter what your age or fitness level.
By increasing intramuscular phosphocreatine, creatine enhances your ability to regenerate ATP during short, explosive efforts. That means more quality reps, greater total training volume, and stronger neural output over time. The new data reinforce that dosing and training intensity matter more than megadosing or fancy loading schemes.
Practically speaking, 3 to 5 grams daily remains a smart baseline for most people, although up to 10 grams/day can be beneficial for some depending on their body size and fitness goals. Pair creatine with progressive, high-intensity resistance training, stay consistent, and let the compound effect accumulate.
If you want a deeper dive into creatine timing (including how I personally use it every day), loading protocols, cognitive benefits, and how it fits into a broader muscle-building or longevity plan, you can check out the links below:
- The Dirt Cheap, Widely Available Natural Molecule That Is One Of The Most Well-Researched Supplements For Cognition, Muscle Repair, Endurance, Testosterone & Much More.
- Is Too Much Protein Bad For You? The TRUTH About Creatine, What’s The “Healthiest” Alcohol & More! Solosode #480.
- Can This Low-Cost, Highly-Researched, Incredibly Safe Peptide Help You Sleep Less and Not Pay For It Later? (Plus 6 Strategies to Mitigate the Effects of Sleep Deprivation).
- Ben Greenfield’s Game-Changing Biohacks & Health Trends of 2025: 10 Science-Backed Strategies For Revolutionizing Human Performance.
- Microplastics In Glass Bottles & Lead In Salt? Cardio Before Strength Or Strength Before Cardio? Creatine Causes Hair Loss? & More: Solosode #492.
- How To Get The Most Bang For Your Buck From Recovery, Supplements, Nutrition, Mental Training & Race Prep.
- The Ultimate Guide To Maintaining Muscle (Even When You Can’t Workout).
Exciting Announcement: I've Partnered with Next Health to Help Scale the Future of Longevity Medicine 🧠⚡
Several years ago, I visited a cutting-edge health and biohacking clinic at a high-end mall in Los Angeles that felt like stepping onto the deck of a spaceship.
I was like a kid in a candy store exploring their advanced therapies, including cryotherapy, red light beds, hard-shell hyperbaric chambers,
an extensive IV therapy menu, and much more.
Fast forward to today, and Next Health has expanded globally. Its forward-thinking longevity and health optimization clinics can now be found in cities including Nashville, Miami, Dubai, and several other locations.
You may have even seen the founder, Dr. Darshan Shah, in the recent Liquid Death energy drink “exploding heads” Super Bowl commercial.
I’m excited to share that I have officially joined the Next Health Scientific Advisory Council at the invitation of Dr. Shah.
I’ve known him for years, and he’s not just a surgeon turned longevity pioneer. He understands that our current healthcare model is largely reactive, fragmented, and focused on symptom management rather than restoring energy, sharpening cognition, improving body composition, and extending lifespan.
Dr. Shah is building Next Health as a scalable system designed to keep people resilient and proactive about their health, and I’m honored to support that vision.
With more than 100 locations planned, the goal is to create a true clinical practice rooted in longevity science and root-cause medicine, deployed at scale across the United States and eventually worldwide.
As part of the Scientific Advisory Council, I will work alongside the Next Health team to develop science-based protocols aimed at rebuilding metabolic function, optimizing hormones, enhancing recovery capacity, and addressing the chronic patterns that undermine quality of life.
I look forward to sharing more about what we’re building and how this model continues to evolve in the months ahead. To discover more, you can visit a local Next Health clinic or explore locations here at Next-Health.com.
This Week in Health & Performance: What the Latest Research Says
🔥 Amino Acid Restriction Mimics Cold Exposure: New research in mice found that lowering dietary methionine and cysteine significantly increased calorie burning and weight loss, producing metabolic effects similar to cold exposure. This suggests that periodic reductions in animal protein or specific amino acids may stimulate fat loss pathways. One possible strategy? An occasional protein-restricted day combined with aerobic exercise (read more here).
☕ Caffeine’s Strength Boost Depends on Your Genes: A recent study found that caffeine improves strength training performance primarily in people with specific variants of the CYP1A2 gene (AC or AA genotype). In other words, your genetic makeup may determine whether caffeine acts as a powerful ergogenic aid or just a mild pick-me-up before a workout (full study here).
🦠 Intermittent Fasting May Calm Irritable Bowel Symptoms: Research suggests that giving your digestive system periodic breaks through intermittent fasting may help reduce symptoms associated with irritable bowel issues. These fasting windows may support gut motility, microbial balance, and digestive recovery (read the study).
Key Takeaway: Strategic metabolic stressors—like amino acid restriction, targeted caffeine use, and intermittent fasting—may provide powerful tools for improving fat loss, performance, and digestive health when applied thoughtfully.
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
::: Stop Cooking with Toxins—Save 10% on Forever Chemical-Free Cookware :::
If you care about what goes into your food, you should also care about what you're cooking on.
The reality is that most traditional nonstick cookware still contains PFAS, the so-called “forever chemicals” found in Teflon that can leach into your food, your home, and ultimately your body. 
Recent research shows that even a single scratch on a typical nonstick pan can release around 9,100 microplastic particles. That’s a daily toxic exposure most people never even consider.
That’s one reason I switched to Our Place. Their cookware is completely toxin-free, with no PFAS, no PTFEs, and no hidden chemical coatings, just high-performance materials designed for safe, everyday cooking.
If you’re ready to upgrade your kitchen intelligently, the Our Place 4-Piece Cookware Set is one of the simplest and smartest ways to do it.
It includes:
- 2 Always Pans (Full + Mini)
- 2 Perfect Pots (Full + Mini)
With just four multifunctional pieces, you can:
- Sear
- Sauté
- Fry
- Bake
- Boil
- Roast
- Steam
…and replace an entire cluttered cabinet of mismatched pots and pans.
If you’re ready to stop cooking with questionable cookware and upgrade your kitchen, head here and use code BEN for 10% off sitewide.
With a 100-day risk-free trial and free returns, you can try this game-changing cookware with zero risk.
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:
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!
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Cheers,
Ben
