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 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

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

In terms of IBS, bloating, gasoline, unfastened stools, or unpredictable digestion, your weight loss plan can both be your downfall or your repair. 

What’s one of the best consuming model to appease your intestine and get a deal with on mysterious digestive points? Is it the Mediterranean weight loss 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 Weight loss program—which is usually praised for coronary heart well being, anti-inflammatory advantages, and longevity—in opposition to the low FODMAP weight loss plan, a science-backed intestine protocol that cuts out fermentable carbs for IBS aid.

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

• 82% of individuals on the low FODMAP plan had vital ache aid, in comparison with 73% on the Mediterranean weight loss plan.
• The low FODMAP group noticed practically twice the advance 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 huge 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 an almost 20% larger 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 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 research that turned numerous heads—presumably essentially the most stunning of the bunch…

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

Guess which weight loss plan got here out on prime?

A starch- and sucrose-reduced weight loss plan (SSRD) was much more efficient than low FODMAP for bettering international IBS signs and relieving stomach ache. On this research, the SSRD ranked #1 for bettering IBS signs and #2 for relieving stomach ache, even edging out the low FODMAP weight loss plan 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 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 below are the important thing takeaways for supporting your intestine:

• Low FODMAP works, however SSRD (low starch and sucrose) seemingly 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 dangerous to 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” weight loss 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 the most effective stuff 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 Fuel, Bloating & Constipation Occurs (& How To Get Rid Of It Perpetually).
• What Is The Good Human Weight loss program? 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 program For Fats Loss, Muscle Achieve, Higher Sleep & Extra Vitality).
• Combating the Ketogenic Weight loss program? The way to Do It RIGHT + Indicators You Want a Completely different Strategy.
• The Final Jap Drugs Strategy To Lyme, Epstein-Barr, Parasites, Viruses, Intestine Points & Extra With Dr. Chris Motley.
• 600+ Questionable Components In Your “Wholesome” Packaged Merchandise? Is Beef Tallow Truly Protected (Shocking Reply!) & How To Save Cash On Good Groceries, With Thrive Market’s Nick Inexperienced.

*Right here’s* The way to Obtain Teaching, Exercises & Biohacking Assist—with TRIUMPH Teaching

I get it—navigating your well being and health in as we speak’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 by 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 help with out the guesswork.

We now have completely different teaching plans to fulfill you wherever you’re. Work 1-on-1 with one in every of my skilled 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 bought you lined.

Wish to discover your TRIUMPH teaching choices? Fill out our teaching type, and one in every of our skilled 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 fantasy to relaxation as soon as and for all (learn the research).

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

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

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

🥩 Protein Surplus = All Muscle, No Fats: In an enchanting overfeeding research, topics who ate 375 additional day by day energy completely from protein whereas coaching gained pure muscle with none fats acquire. Yep, protein overfeeding could be the leanest strategy 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 observe 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 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 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 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 movement, deep work, or podcast prep.
• Simply Blue: Pure methylene blue to help mitochondria, scale 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 support that helps you go to sleep, keep asleep, and get up feeling refreshed.
• Tro Mune: Immune help, 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 medical perception.

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

✔️ Novel Components: 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 excellent dose—microdose or macro, your alternative.

✔️ Made within the USA to the very 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 indicate up.

If you happen to’re severe 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 Absolutely Up to date Boundless Is Right here! Get Able to *Optimize* Your Physique, Thoughts, and Spirit! 📚💪

During the last 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 accessible!

Like a cookbook for the human blueprint, the revised and up to date version of Boundless provides you a zero-guesswork information to becoming a whole skilled in what makes your mind tick, your physique work, your spirit completely happy, 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 methods to construct muscle, burn fats, stability hormones, stay 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 vitality and metabolic well being.
• New strategies to stimulate the vagus nerve for stress discount, sleep high quality, and better coronary heart charge variability utilizing gentle, sound, and electrical interventions.
• Up to date methods 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 gadgets 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.
• Contemporary routines and damage restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.

If you happen to’re able to transcend the fast fixes and reclaim management over your vitality, that is your probability. Full of insights on every part from breathwork to chilly remedy and the newest anti-aging methods, Boundless will allow you to construct a balanced, sustainable method to lifelong well being. I am unable to wait so that you can expertise every part this information has to supply!

If you happen to’re prepared to find a treasure trove of the newest science-backed methods for bettering each facet 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 Stunned!) & 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.