Ben Greenfield’s Weekly Roundup: July 11

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 most recent information on the fronts of health, diet, well being, wellness, biohacking, and anti-aging analysis. I additionally recap my upcoming occasions and particular bulletins so you’ll be able to sustain with alternatives to study, giveaways, reductions, and extra!

New Discoveries

*This is* the Most Efficient IBS Protocol No One’s Speaking About (But) 🍞💥 

Relating to IBS, bloating, gasoline, unfastened stools, or unpredictable digestion, your food plan can both be your downfall or your repair. 

What’s the most effective consuming type to appease your intestine and get a deal with on mysterious digestive points? Is it the Mediterranean food plan? Keto, Paleo, or one thing else? Three new research simply dropped some attention-grabbing intel, and the outcomes would possibly shock you.

Let’s begin with a current randomized managed trial that pitted the favored Mediterranean Food plan—which is commonly praised for coronary heart well being, anti-inflammatory advantages, and longevity—towards the low FODMAP food plan, a science-backed intestine protocol that cuts out fermentable carbs for IBS aid.

Each diets helped, however the low FODMAP food plan clearly got here out on prime by way of symptom aid, decreased bloating, and IBS severity scores.

• 82% of members on the low FODMAP plan had important ache aid, in comparison with 73% on the Mediterranean food plan.
• The low FODMAP group noticed practically twice the development in general IBS symptom scores.
• The examine additionally confirmed that even short-term dietary modifications (simply 4 weeks) can ship highly effective intestine well being shifts.

One other huge potential examine of over 178,000 adults adopted for greater than 11 years discovered that sugar-sweetened drinks (SSBs)—together with soda, sweetened iced tea, and sports activities drinks—considerably elevated IBS danger. These within the highest quartile of sugar-sweetened drink consumption had a virtually 20% increased danger of IBS in comparison with non-drinkers.

Right here’s the twist, although: artificially sweetened drinks and pure fruit juice didn’t present the identical affiliation, and neither did naturally occurring sugars (like these present in entire fruits).

It’s the added sugars, particularly from ultra-processed drinks, that seem to wreak essentially the most havoc in your intestine.

Now for the examine that turned numerous heads—probably essentially the most shocking of the bunch…

A 2025 community meta-analysis of 28 randomized managed trials with over 2,300 members in contrast 11 totally different diets for IBS.

Guess which food plan got here out on prime?

A starch- and sucrose-reduced food plan (SSRD) was much more efficient than low FODMAP for enhancing international IBS signs and relieving stomach ache. On this examine, the SSRD ranked #1 for enhancing IBS signs and #2 for relieving stomach ache, even edging out the low FODMAP food plan in a number of metrics.

This strategy cuts out processed starches (like white bread, pastries, and crackers) and added sugars (soda, desserts, sweet), and as an alternative focuses on:

• Grass-fed meats like beef, bison, and lamb, and wild-caught fish corresponding to salmon, sardines, and mackerel
• Eggs (pasture-raised if doable) and pure dairy like plain Greek yogurt, kefir, aged cheeses, and butter
• Wholesome fat like additional virgin olive oil, avocados, chia seeds, flaxseeds, walnuts, and almonds
• Low-sugar fruits like blueberries, raspberries, blackberries, and kiwi
• Non-starchy greens, together with zucchini, leafy greens, broccoli, cucumber, cauliflower, inexperienced beans, and peppers
• Excessive-fiber grains (when tolerated) like wild rice, uncooked steel-cut oats, and quinoa

Primarily based on these new findings, listed here are the important thing takeaways for supporting your intestine:

• Low FODMAP works, however SSRD (low starch and sucrose) probably works even higher, particularly long run.
• Do not concern meat, fish, or eggs. These are gut-friendly proteins, particularly when paired with anti-inflammatory vegetation and fiber.
• Processed starches and sugars aren’t simply unhealthy on your waistline—in addition they inflame your microbiome.
• Ditch the soda and sugary drinks. Added sugar is a intestine disruptor—interval.

Backside line: If you happen to’ve been attempting a Mediterranean or “clear” food plan and nonetheless scuffling with signs, it could be time to go deeper.

Slicing fermentable carbs and sugar whereas specializing in entire, unprocessed meals may very well be among the finest belongings you do on your general well being, particularly your digestion, this 12 months.

Wish to study extra about sustaining a more healthy intestine (with fewer signs)? You possibly can try these sources:

• How Embarrassing Gasoline, Bloating & Constipation Occurs (& How To Get Rid Of It Perpetually).
• What Is The Excellent Human Food plan? Newbie, Intermediate & Superior Meal Plans From Ben Greenfield That Inform You Precisely How To Eat For Your Distinctive Physique.
• What I Eat For Breakfast, Lunch & Dinner (And A Shock For These Who Need To Biohack Their Food plan For Fats Loss, Muscle Acquire, Higher Sleep & Extra Power).
• Fighting the Ketogenic Food plan? Do It RIGHT + Indicators You Want a Completely different Method.
• The Final Jap Drugs Method To Lyme, Epstein-Barr, Parasites, Viruses, Intestine Points & Extra With Dr. Chris Motley.
• 600+ Questionable Substances In Your “Wholesome” Packaged Merchandise? Is Beef Tallow Really Secure (Stunning Reply!) & How To Save Cash On Good Groceries, With Thrive Market’s Nick Inexperienced.

*Right here’s* Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching

I get it—navigating your well being and health in at this time’s world can really feel like chasing a transferring goal. One week it’s about your macros, the subsequent it’s wearables and peptide stacks. 

When was the final time you had an precise group serving to you type via the noise, guiding you step-by-step based mostly in your distinctive biomarkers, objectives, and life-style?

With TRIUMPH Teaching, you achieve entry to elite-level assist with out the guesswork.

We now have totally different teaching plans to satisfy you wherever you’re. Work 1-on-1 with certainly one of my professional coaches, or as a part of a bunch. No matter you select, you’ll be rooted in real-time changes and outcomes. In case your objectives contain optimizing VO2 max, chasing longevity, or simply attempting to construct muscle and mobility proper out of your lounge, we’ve received you coated.

Wish to discover your TRIUMPH teaching choices? Fill out our teaching type, and certainly one of our professional coaches will attain out to debate how that will help you obtain extraordinary health and peak efficiency.

📢 This Week in Well being & Efficiency: What the Newest Analysis Says 🚀

🧴 Creatine and Hair Loss? Assume once more. A brand new randomized managed trial discovered that creatine supplementation had no impact on DHT, testosterone, or hair loss in educated males, placing a serious fable to relaxation as soon as and for all (learn the examine).

🧻 IBS Threat Elements You’d By no means Guess: Smoking, bronchial asthma, appendix removing, and even autism improve IBS danger—however oddly, an H. pylori an infection, increased BMI, and bathroom entry seem protecting (see the info).

🧘 Yoga > Different Workouts for Again Ache Reduction: A meta-analysis of two,335 adults with continual low again ache discovered yoga was the best motion apply for aid, beating out different standard train approaches (full examine right here).

🎽 Weighted Vests for Lengthy-Time period Weight Loss: Holding weight off after weight-reduction plan is hard, however a brand new examine discovered that utilizing a weighted vest may help your physique imagine it’s heavier, probably boosting metabolism and stopping regain (study extra).

🥩 Protein Surplus = All Muscle, No Fats: In an interesting overfeeding examine, topics who ate 375 additional every day energy totally from protein whereas coaching gained pure muscle with none fats achieve. Yep, protein overfeeding could be the leanest solution to bulk (examine hyperlink).

📌 Key Takeaway: From crushing creatine myths to discovering surprising IBS danger components and studying how yoga, protein, and even a weighted vest may rework your well being, this week’s analysis delivers some eye-opening (and sensible!) gems.

🔗 Wish 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 most recent well being and efficiency information sizzling off the press! 🚀

Product Of The Week

::: Save 10% on Troscriptions’ Precision Troches for Efficiency, Sleep, & Immune Help :::

Let me ask you one thing: What do you want proper now to improve your biology? 

Extra vitality? 

Sharper focus? 

Deeper sleep?

Much less stress? 

A extra dialed-in immune system?

You understand I’m all about discovering essentially the most environment friendly, efficient, and science-backed instruments for optimizing the human machine, and Troscriptions hits all these marks.

They’ve developed one thing really cutting-edge: physician-formulated, pharmaceutical-grade, and precision-dosed troches (tiny lozenges that dissolve between your cheek and gums).

Due to how they’re absorbed—straight into your bloodstream, bypassing the intestine—you are feeling them kick in quick. I’m speaking inside 15 to half-hour to raise mind perform, calm the nervous system, or slide into restorative sleep, relying on which one you’re taking. 

Right here’s what’s contained in the Troscriptions arsenal (and sure, I’ve used all of those):

• Blue Cannatine: A nootropic stack that lights up your mind with methylene blue, nicotine, CBD, and caffeine—ideally suited for inventive move, deep work, or podcast prep.
• Simply Blue: Pure methylene blue to assist mitochondria, cut back irritation, and improve mobile well being.
• Tro Calm: Combines B3-GABA and calming mushrooms to assist your nervous system chill, with out knocking you out.
• Tro Zzz: A potent sleep assist that helps you go to sleep, keep asleep, and get up feeling refreshed.
• Tro Mune: Immune assist, deep sleep, and antiviral energy in a single troche—nice for journey or chilly season.

So, what units Troscriptions aside?

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✔️ Novel Substances: Like methylene blue, cordycepin, agarin, and B3-GABA, all compounds I’ve coated in-depth on my podcast.

✔️ Versatile Dosing: Every troche is scored so you’ll be able to dial within the good dose—microdose or macro, your selection.

✔️ Made within the USA to the best requirements.

✔️ Mission-Pushed: Troscriptions helps Well being Optimization Drugs and Observe (HOMeHOPe), a motion I stand behind, which focuses on optimizing well being earlier than illness even has an opportunity to point out up.

If you happen to’re severe about optimizing your mind, balancing your nervous system, and reaching peak efficiency, you’ll be able to seize yours right here and use code BEN for 10% off your first order.

🥁 The Totally Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪

During the last 12 months, I have been working tirelessly on one thing that I am thrilled to lastly share: the brand-new, up to date model of my best-seller, Boundless, which is lastly accessible!

Like a cookbook for the human blueprint, the revised and up to date version of Boundless offers you a zero-guesswork information to becoming a whole professional in what makes your mind tick, your physique work, your spirit pleased, and your life fulfilled.

You possibly can flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, stability hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, rather more!

Just a few of the important thing subjects that the most recent model of Boundless explores are:

• Methods to optimize mitochondrial density and biogenesis for peak vitality and metabolic well being.
• New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart fee variability utilizing mild, sound, and electrical interventions.
• Up to date strategies for restoring circadian stability, combating jet lag, and maximizing sleep, naps, and meditation.
• Insights on the consequences of electromagnetic frequencies on the mind and physique, with recommendations on modifying units for higher shielding.
• The most recent on addressing continual infections, detoxifying from mildew, and enhancing intestine perform with cutting-edge testing and coverings.
• New dietary supplements, biohacks, and protocols based mostly on current longevity science, together with age-reversal insights.
• Recent routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out fitness center reliance.

If you happen to’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Filled with insights on every thing from breathwork to chilly remedy and the most recent anti-aging strategies, Boundless will show you how to construct a balanced, sustainable strategy to lifelong well being. I am unable to wait so that you can expertise every thing this information has to supply!

If you happen to’re prepared to find a treasure trove of the most recent science-backed methods for enhancing each side of your thoughts, physique, and spirit, click on right here to seize your copy of the newly launched Boundless.

Podcasts I Recorded This Week:

Do These “Poop Assessments” That Inform You What You Ought to Eat *Actually* Work (You’ll Be Shocked!) & How To TRULY Know What’s Going On In Your Intestine, With Dr. Alex Mohr

Qualia (code BOUNDLESS), Simply Thrive (code BEN), RoXiva, Seatopia (code BEN), and MOSH.