Ben Greenfield’s Weekly Roundup: June 5

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

My *Exact* Sleep Routine Revealed + How I CONSISTENTLY Achieve a 96+% Sleep Score 🌙 🛌

If you want better sleep, you’ll need to stop looking for one magic supplement, gadget, or trick…

That’s because great sleep comes from building the right system before your head hits the pillow. 

In my latest YouTube video, I walk you through the four top variables of getting great sleep every night: temperature, light, stress, and sound. You’ll also discover the exact tools, tactics, and travel hacks I use to keep my sleep score high (even when I’m out of my normal environment).

You’ll see how I cool my bedroom, manage blue light, use red light at night, downshift my nervous system, keep EMFs low, leverage breathwork, supplements, and sound strategically, and yes… tape my mouth and nose before bed.

If you’ve been waking up groggy no matter how many hours of sleep you get or feel like you can’t take another night of insomnia, you can check out the video below or watch it here.

Despite being one of the most studied supplements in history, creatine still gets hit with the same questions: Does it hurt your kidneys? Is it safe long-term? Are there hidden side effects nobody is talking about?

A new review of 684 randomized controlled trials involving more than 12,800 participants provides a pretty clear answer: not really.

In fact, researchers have found creatine’s side effects to be virtually nonexistent.

If anything, a small number of people experienced mild gastrointestinal discomfort, but that was about it. There was no consistent evidence that higher doses or longer-term supplementation increased the risk of kidney, liver, musculoskeletal, gastrointestinal, or other health problems. In many cases, placebo groups reported similar rates of side effects.

The kidney concern is especially worth addressing because it’s one of the biggest myths surrounding creatine. The notion that “creatine is bad for your kidneys” largely comes from the fact that creatine can raise serum creatinine, a marker commonly used to estimate kidney function. Some physicians see elevated creatinine levels and become concerned.

But a separate 2026 systematic review and meta-analysis found that while creatine supplementation does increase serum creatinine, it doesn’t significantly alter other key markers of kidney health, including urea levels and estimated glomerular filtration rate (eGFR). In other words, the lab number changes, but there is no evidence that the kidneys themselves are being harmed.

So what does this tell you? Creatine continues to be one of the safest, most effective, and most evidence-backed supplements available for strength, muscle mass, recovery, cognitive performance, healthy aging, and even resilience during sleep deprivation.

Personally, I use plain old creatine monohydrate, although I make sure it’s exceptionally pure (I use Kion Creatine, which contains nothing but high-quality creatine monohydrate with rigorous purity testing).

Want to dive deeper into how creatine impacts muscle growth, brain function, performance, recovery, and longevity? You can check out the resources below:

You may already know about my book, Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging.

What started as a book somehow turned into a massive health, performance, and longevity encyclopedia.

The fully updated and revised edition came out recently, but let’s be honest: it’s a big book, and I know that can be intimidating. For many people, finding the time to sit down and read hundreds of pages isn’t easy.

That’s why I’m considering creating a full audiobook version, so you can absorb the material while driving, walking, training, traveling, or doing just about anything else.

Before I make the investment to produce it, I’d love your feedback.

If you’d be interested in listening to Boundless on Audible or another audiobook platform, please take a few seconds to let me know. Your input will directly influence whether this project moves forward.

You can share your opinion here (the poll will be open from June 4 to 17).

Thanks for helping me decide!