Ben Greenfield’s Weekly Roundup: March 6

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.