Welcome to Ben Greenfield’s Weekly Roundup!
On this weekly put up, I share with you my most attention-grabbing discoveries of the week, together with the newest 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 may sustain with alternatives to be taught, giveaways, reductions, and extra!
New Discoveries
My *Precise* Sleep Routine Revealed + How I CONSISTENTLY Obtain a 96+% Sleep Rating 🌙 🛌
If you need higher sleep, you may must cease searching for one magic complement, gadget, or trick…
That is as a result of nice sleep comes from constructing the best system earlier than your head hits the pillow.
In my newest YouTube video, I stroll you thru the 4 high variables of getting nice sleep each evening: temperature, gentle, stress, and sound. You may additionally uncover the precise instruments, techniques, and journey hacks I exploit to maintain my sleep rating excessive (even once I’m out of my regular setting).
You may see how I cool my bed room, handle blue gentle, use crimson gentle at evening, downshift my nervous system, hold EMFs low, leverage breathwork, dietary supplements, and sound strategically, and sure… tape my mouth and nostril earlier than mattress.
If you happen to’ve been waking up groggy regardless of what number of hours of sleep you get or really feel like you may’t take one other evening of insomnia, you may take a look at the video beneath or watch it right here.
Creatine Is “Unhealthy For Your Kidneys”?! A Assessment of 684 Randomized Managed Trials Simply Stated In any other case… 💪🧠
Regardless of being one of the studied dietary supplements in historical past, creatine nonetheless will get hit with the identical questions: Does it damage your kidneys? Is it secure long-term? Are there hidden unintended effects no one is speaking about?
A new assessment of 684 randomized managed trials involving greater than 12,800 contributors offers a fairly clear reply: not likely.
The truth is, researchers have discovered creatine’s unintended effects to be nearly nonexistent.
If something, a small variety of individuals skilled delicate gastrointestinal discomfort, however that was about it. There was no constant proof that greater doses or longer-term supplementation elevated the danger of kidney, liver, musculoskeletal, gastrointestinal, or different well being issues. In lots of instances, placebo teams reported related charges of unintended effects.
The kidney concern is particularly price addressing as a result of it is one of many greatest myths surrounding creatine. The notion that “creatine is dangerous in your kidneys” largely comes from the truth that creatine can elevate serum creatinine, a marker generally used to estimate kidney perform. Some physicians see elevated creatinine ranges and turn out to be involved.
However a separate 2026 systematic assessment and meta-analysis discovered that whereas creatine supplementation does enhance serum creatinine, it does not considerably alter different key markers of kidney well being, together with urea ranges and estimated glomerular filtration fee (eGFR). In different phrases, the lab quantity adjustments, however there isn’t a proof that the kidneys themselves are being harmed.
So what does this inform you? Creatine continues to be one of many most secure, only, and most evidence-backed dietary supplements out there for power, muscle mass, restoration, cognitive efficiency, wholesome getting older, and even resilience throughout sleep deprivation.
Personally, I exploit plain outdated creatine monohydrate, though I ensure that it is exceptionally pure (I exploit Kion Creatine, which incorporates nothing however high-quality creatine monohydrate with rigorous purity testing).
Need to dive deeper into how creatine impacts muscle progress, mind perform, efficiency, restoration, and longevity? You may take a look at the sources beneath:
Ought to I Create A Boundless Audiobook? I Want Your Enter 🎧
You could already learn about my e-book, Boundless: Improve Your Mind, Optimize Your Physique & Defy Getting old.
What began as a e-book in some way became a large well being, efficiency, and longevity encyclopedia.
The totally up to date and revised version got here out not too long ago, however let’s be sincere: it is a large e-book, and I do know that may be intimidating. For many individuals, discovering the time to sit down down and skim tons of of pages is not straightforward.
That is why I am contemplating making a full audiobook model, so you may take in the fabric whereas driving, strolling, coaching, touring, or doing absolutely anything else.
Earlier than I make the funding to provide it, I would love your suggestions.
If you happen to’d be interested by listening to Boundless on Audible or one other audiobook platform, please take just a few seconds to let me know. Your enter will instantly affect whether or not this mission strikes ahead.
You may share your opinion right here (the ballot shall be open from June 4 to 17).
Thanks for serving to me resolve!
This Week in Well being & Efficiency: What the Newest Analysis Says
🏥💊 Oral GLP-1s Are Coming Quick: Injectable GLP-1 medication could quickly have severe competitors. New analysis on orforglipron, an oral GLP-1 receptor agonist, reveals promising outcomes for weight reduction and metabolic well being with out the necessity for injections. If future research proceed to help its effectiveness and security, this might dramatically increase entry to GLP-1 remedy and turn out to be one of many greatest pharmaceutical classes of the last decade, and an actual money cow (learn the examine right here).
🦵⚡ A Easy Train For Cussed Knee Ache: New analysis continues to help eccentric single-leg squats on a slant board as an efficient technique for decreasing knee ache and bettering perform. If the complete vary of movement is not comfy, partial reps can nonetheless present advantages whereas progressively constructing power and resilience across the joint (full examine right here).
🏃♂️🩸 Ultrarunning Could Speed up Purple Blood Cell Getting old: Whereas ultrarunning can construct great psychological toughness and endurance, new analysis suggests it might additionally include physiological tradeoffs. Researchers discovered proof of accelerated crimson blood cell getting older and elevated crimson blood cell breakdown after each 40 km and 171 km races, seemingly pushed by irritation, oxidative stress, altered kynurenine metabolism, and disruptions in copper steadiness. The findings do not imply ultrarunning is “dangerous,” however they do add to the rising physique of proof that extra train is not all the time higher in relation to long-term well being and restoration (learn extra). For extra on why lengthy, sluggish endurance coaching will not be one of the simplest ways to remain match, take heed to my latest podcasts with Mark Sisson right here and right here.
Key Takeaway: This week’s analysis highlights an necessary theme: the best well being methods usually steadiness efficiency with sustainability. Whether or not it is next-generation GLP-1 therapies, smarter approaches to knee rehabilitation, or understanding the physiological prices of utmost endurance train, optimizing well being requires doing the best issues on the proper dose.
Need to dive deeper? Click on the hyperlinks above to discover the analysis, and click on right here to observe me on X for all the newest well being and efficiency information sizzling off the press!
Product Of The Week
::: Get well Smarter & Save As much as $2,100 on Sunlighten Saunas 🔥🧖 :::
Most individuals concentrate on coaching tougher, but the true secret’s recovering higher.
Resilience is your physique’s capacity to adapt to emphasize, recuperate effectively, and are available again stronger. When restoration improves, so do your efficiency, vitality ranges, and capability to deal with no matter life throws your manner.
That is one cause I constantly use infrared sauna remedy. Common sauna classes can help circulation, muscle restoration, wholesome stress responses, and general restoration, serving to your physique carry out extra constantly over time.
Not all infrared saunas are constructed the identical, although. The infrared sauna I exploit at house is the Sunlighten mPulse, which implements one thing referred to as PulseIQ™ expertise to ship crimson gentle plus near-, mid-, and far-infrared wavelengths individually somewhat than blended right into a single output.
That precision issues as a result of every wavelength targets totally different tissue depths and organic processes, and your physique can really take in extra of it.
If you wish to enhance how your physique handles stress and recovers from it, Sunlighten’s saunas are price a better look (they’re additionally low-EMF, which is tremendous necessary by way of your electrical setting!).
Podcasts I Recorded This Week:
Newest Seed Oil Controversy, Most Necessary Physique Half?, CBN For Sleep & Extra! Solosode #501
The Newest Content material I Was Featured On This Week:
My Article Feed:
My full article feed and all archives of my articles are right here.
Upcoming Occasions:
Final Males Over 40 Well being Summit | June 8–14, 2026
If you happen to’re a person over 40 seeking to enhance your power, vitality, well being, hormones, restoration, longevity, and efficiency, I am talking on the Final Males Over 40 Well being Summit (June 8–14, 2026), a free 7-day digital occasion that includes 100+ consultants throughout 7 core pillars. I will be presenting “Optimizing the Human Machine for 40 and Past” alongside a few of the finest minds in males’s well being immediately. You may register without cost right here now!
Well being Optimisation Summit | September 11–13, 2026
I am talking on the Well being Optimisation Summit in London (September 11–13, 2026) on the Enterprise Design Centre. This is not your common well being convention. HOS unites the very best minds in biohacking, longevity, vitamin, health, and drugs, with one aim: to really make individuals more healthy. With 35+ world-class audio system, 120+ cutting-edge manufacturers, and 4,000 like-minded individuals all underneath one roof, it is two days that would genuinely change the way you method your well being. Get your ticket right here and use code BEN to save lots of 10% off registration!
Eudēmonia | November 5–8, 2026
I am talking at Eudēmonia (November 5–8, 2026, in West Palm Seashore, FL), a prevention-focused, science-based well being, well-being, and longevity summit designed so as to add years to your life and life to your years. Throughout 3 days and 15 venues, you may expertise 200+ talks from 120+ consultants, 300 remedies, and 160+ manufacturers masking every little thing from biohacking, longevity, and hormonal well being to intestine well being, mind well being, peptides, mobility, and extra. I will be main a chat and a motion session alongside a few of the brightest minds in well being immediately. Use code BGREENFIELD-EUD-100 for $100 off while you register right here!
The Boundless {Couples} Retreat | November 10–14, 2026
Able to reconnect and recharge together with your accomplice in paradise? Be part of the Greenfields on the beautiful Prana Maya resort in Belize for the Boundless {Couples} Retreat, November 10–14, 2026. It is a five-day, all-inclusive escape designed to deepen your relationship, restore your vitality, and create reminiscences that final a lifetime. From rest and journey to intimate relationship teaching with Jessa and me, each element is crafted to ship you house with a stronger bond and a reinvigorated spirit. Spots are restricted, so uncover extra and safe yours right here immediately!
Keep tuned for future updates—and you may all the time sustain with my LIVE appearances by testing bengreenfieldlife.com/calendar!
This Week’s Most Standard Instagram Publish:
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Cheers,
Ben
