Ben Greenfield’s Weekly Roundup: July 11

Welcome to Ben Greenfield’s Weekly Roundup!

On this weekly publish, I share with you my most attention-grabbing discoveries of the week, together with the newest 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 may sustain with alternatives to be taught, giveaways, reductions, and extra!

New Discoveries

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

Relating to IBS, bloating, gasoline, free stools, or unpredictable digestion, your eating regimen can both be your downfall or your repair. 

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

Let’s begin with a latest randomized managed trial that pitted the favored Mediterranean Weight loss plan—which is usually praised for coronary heart well being, anti-inflammatory advantages, and longevity—towards the low FODMAP eating regimen, a science-backed intestine protocol that cuts out fermentable carbs for IBS reduction.

Each diets helped, however the low FODMAP eating regimen clearly got here out on prime when it comes to symptom reduction, diminished bloating, and IBS severity scores.

• 82% of contributors on the low FODMAP plan had important ache reduction, in comparison with 73% on the Mediterranean eating regimen.
• The low FODMAP group noticed almost twice the development in total IBS symptom scores.
• The research additionally confirmed that even short-term dietary adjustments (simply 4 weeks) can ship highly effective intestine well being shifts.

One other large potential research 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 threat. These within the highest quartile of sugar-sweetened drink consumption had a virtually 20% greater threat 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 complete 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 research that turned loads of heads—probably essentially the most shocking of the bunch…

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

Guess which eating regimen got here out on prime?

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

This method 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 reminiscent of salmon, sardines, and mackerel
• Eggs (pasture-raised if potential) 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

Based mostly 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 crops and fiber.
• Processed starches and sugars aren’t simply unhealthy to your waistline—in addition they inflame your microbiome.
• Ditch the soda and sugary drinks. Added sugar is a intestine disruptor—interval.

Backside line: For those who’ve been attempting a Mediterranean or “clear” eating regimen and nonetheless scuffling with signs, it is likely to be time to go deeper.

Chopping fermentable carbs and sugar whereas specializing in complete, unprocessed meals may very well be top-of-the-line belongings you do to your total well being, particularly your digestion, this yr.

Wish to be taught extra about sustaining a more healthy intestine (with fewer signs)? You’ll be able to take a look at these sources:

• How Embarrassing Gasoline, Bloating & Constipation Occurs (& How To Get Rid Of It Eternally).
• What Is The Good Human Weight loss 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 Weight loss plan For Fats Loss, Muscle Acquire, Higher Sleep & Extra Power).
• Combating the Ketogenic Weight loss plan? How one can Do It RIGHT + Indicators You Want a Totally different Method.
• The Final Jap Medication 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 Truly Secure (Stunning Reply!) & How To Save Cash On Good Groceries, With Thrive Market’s Nick Inexperienced.

*Right here’s* How one can Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching

I get it—navigating your well being and health in immediately’s world can really feel like chasing a shifting goal. One week it’s about your macros, the following it’s wearables and peptide stacks. 

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

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

We have now totally different teaching plans to fulfill you wherever you’re. Work 1-on-1 with considered one of my professional coaches, or as a part of a gaggle. 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 front room, we’ve acquired you lined.

Wish to discover your TRIUMPH teaching choices? Fill out our teaching type, and considered 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 significant fable to relaxation as soon as and for all (learn the research).

🧻 IBS Danger Components You’d By no means Guess: Smoking, bronchial asthma, appendix elimination, and even autism enhance IBS threat—however oddly, an H. pylori an infection, greater BMI, and bathroom entry seem protecting (see the information).

🧘 Yoga > Different Workout routines for Again Ache Reduction: A meta-analysis of two,335 adults with power low again ache discovered yoga was the simplest motion apply for reduction, beating out different standard train approaches (full research right here).

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

🥩 Protein Surplus = All Muscle, No Fats: In an interesting overfeeding research, topics who ate 375 additional each day energy completely from protein whereas coaching gained pure muscle with none fats acquire. Yep, protein overfeeding is likely to be the leanest solution to bulk (research hyperlink).

📌 Key Takeaway: From crushing creatine myths to discovering sudden IBS threat elements and studying how yoga, protein, and even a weighted vest might remodel 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 comply with me on X for all the newest well being and efficiency information sizzling off the press! 🚀

Product Of The Week

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

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

Extra power? 

Sharper focus? 

Deeper sleep?

Much less stress? 

A extra dialed-in immune system?

You recognize 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 actually 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’re 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 are 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—splendid for inventive circulation, 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 help 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?

✔️ Clinician-Crafted: Created by 4 physicians utilizing real-world scientific perception.

✔️ Pharma-Grade High quality: Each ingredient is sourced globally and examined for purity, efficiency, and consistency.

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

✔️ Versatile Dosing: Every troche is scored so you may dial within the good dose—microdose or macro, your alternative.

✔️ Made within the USA to the best requirements.

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

For those who’re critical about optimizing your mind, balancing your nervous system, and reaching peak efficiency, you may 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! 📚💪

Over the past yr, 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 obtainable!

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 completely satisfied, and your life fulfilled.

You’ll be able to flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested strategies to construct muscle, burn fats, stability hormones, reside longer, sleep higher, have mind-blowing intercourse, and far, way more!

A number of of the important thing matters that the newest model of Boundless explores are:

• Methods to optimize mitochondrial density and biogenesis for peak power and metabolic well being.
• New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart price variability utilizing gentle, 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 tips about modifying units for higher shielding.
• The most recent on addressing power infections, detoxifying from mould, and enhancing intestine perform with cutting-edge testing and coverings.
• New dietary supplements, biohacks, and protocols based mostly on latest 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.

For those who’re able to transcend the short fixes and reclaim management over your vitality, that is your probability. Full of insights on every little thing from breathwork to chilly remedy and the newest anti-aging strategies, Boundless will assist you to construct a balanced, sustainable method to lifelong well being. I am unable to wait so that you can expertise every little thing this information has to supply!

For those who’re prepared to find a treasure trove of the newest 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 Exams” 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.