Ben Greenfield’s Weekly Roundup: March 6

Welcome to Ben Greenfield’s Weekly Roundup!

On this weekly submit, I share with you my most attention-grabbing discoveries of the week, together with the most recent information on the fronts of health, vitamin, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you possibly can sustain with alternatives to be taught, giveaways, reductions, and extra!

New Discoveries

Assume Creatine Stops Working After “Beginner Features”? *This* NEW Information Suggests In any other case… 💪🔥🧠

You would possibly assume that after you’ve been lifting for years, dietary supplements like creatine cease making a significant distinction. Or that if you happen to’re now not a newbie, the “simple positive factors” are gone and also you’re by yourself.

Two current giant meta-analyses recommend in any other case.

A 2025 systematic evaluation, which pooled knowledge from 61 managed trials, discovered that creatine mixed with resistance coaching considerably elevated fat-free mass by a median of 1.39 kg (or simply above 3 lbs), with out growing fats mass.

Importantly, each novice and skilled lifters benefited. Educated contributors really confirmed about 0.6 kg (1.32 lbs) larger positive factors in lean mass in comparison with novices, although the distinction wasn’t statistically vital. 

Translation: creatine nonetheless strikes the needle even whenever you’re nicely previous your first 12 months within the health club.

One other 2025 meta-analysis centered particularly on energy outcomes and located that creatine considerably improves muscle energy throughout the overall inhabitants, together with folks of all ages and coaching backgrounds. Apparently, untrained adults tended to see bigger relative energy jumps, however educated lifters nonetheless gained meaningfully. 

The best technique? Low-to-moderate dosing mixed with high-intensity coaching. Larger doses didn’t outperform reasonable ones, and more durable coaching amplified the impact.

What these two research reveal is that creatine isn’t just a “newbie complement,” neither is it a blunt mass-gain instrument. It’s a efficiency amplifier, it doesn’t matter what your age or health stage. 

By growing intramuscular phosphocreatine, creatine enhances your skill to regenerate ATP throughout quick, explosive efforts. Which means extra high quality reps, larger whole coaching quantity, and stronger neural output over time. The brand new knowledge reinforce that dosing and coaching depth matter greater than megadosing or fancy loading schemes.

Virtually talking, 3 to five grams each day stays a wise baseline for most individuals, though as much as 10 grams/day could be useful for some relying on their physique dimension and health targets. Pair creatine with progressive, high-intensity resistance coaching, keep constant, and let the compound impact accumulate.

If you need a deeper dive into creatine timing (together with how I personally use it each day), loading protocols, cognitive advantages, and the way it suits right into a broader muscle-building or longevity plan, you possibly can take a look at the hyperlinks beneath:

• The Grime Low cost, Broadly Obtainable Pure Molecule That Is One Of The Most Nicely-Researched Dietary supplements For Cognition, Muscle Restore, Endurance, Testosterone & A lot Extra.
• Is Too A lot Protein Unhealthy For You? The TRUTH About Creatine, What’s The “Healthiest” Alcohol & Extra! Solosode #480.
• Can This Low-Price, Extremely-Researched, Extremely Protected Peptide Assist You Sleep Much less and Not Pay For It Later? (Plus 6 Methods to Mitigate the Results of Sleep Deprivation).
• Ben Greenfield’s Recreation-Altering Biohacks & Well being Developments of 2025: 10 Science-Backed Methods For Revolutionizing Human Efficiency.
• Microplastics In Glass Bottles & Lead In Salt? Cardio Earlier than Power Or Power Earlier than Cardio? Creatine Causes Hair Loss? & Extra: Solosode #492.
• How To Get The Most Bang For Your Buck From Restoration, Dietary supplements, Diet, Psychological Coaching & Race Prep.
• The Final Information To Sustaining Muscle (Even When You Can’t Exercise).

Thrilling Announcement: I’ve Partnered with Subsequent Well being to Assist Scale the Way forward for Longevity Drugs 🧠⚡

A number of years in the past, I visited a cutting-edge well being and biohacking clinic at a high-end mall in Los Angeles that felt like stepping onto the deck of a spaceship.

I used to be like a child in a sweet retailer exploring their superior therapies, together with cryotherapy, purple mild beds, hard-shell hyperbaric chambers, an in depth IV remedy menu, and rather more.

Quick ahead to in the present day, and Subsequent Well being has expanded globally. Its forward-thinking longevity and well being optimization clinics can now be present in cities together with Nashville, Miami, Dubai, and a number of other different places.

You might have even seen the founder, Dr. Darshan Shah, within the current Liquid Dying vitality drink “exploding heads” Tremendous Bowl industrial.

I’m excited to share that I’ve formally joined the Subsequent Well being Scientific Advisory Council on the invitation of Dr. Shah.

I’ve identified him for years, and he’s not only a surgeon turned longevity pioneer. He understands that our present healthcare mannequin is basically reactive, fragmented, and centered on symptom administration moderately than restoring vitality, sharpening cognition, bettering physique composition, and increasing lifespan.

Dr. Shah is constructing Subsequent Well being as a scalable system designed to maintain folks resilient and proactive about their well being, and I’m honored to help that imaginative and prescient.

With greater than 100 places deliberate, the objective is to create a real scientific observe rooted in longevity science and root-cause drugs, deployed at scale throughout the US and ultimately worldwide.

As a part of the Scientific Advisory Council, I’ll work alongside the Subsequent Well being crew to develop science-based protocols aimed toward rebuilding metabolic operate, optimizing hormones, enhancing restoration capability, and addressing the continual patterns that undermine high quality of life.

I stay up for sharing extra about what we’re constructing and the way this mannequin continues to evolve within the months forward. To find extra, you possibly can go to a neighborhood Subsequent Well being clinic or discover places right here at Subsequent-Well being.com.