Ben Greenfield’s Weekly Roundup: July 11

Welcome to Ben Greenfield’s Weekly Roundup!

On this weekly publish, I share with you my most fascinating 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 possibly can 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, fuel, unfastened stools, or unpredictable digestion, your weight loss 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 weight loss plan? Keto, Paleo, or one thing else? Three new research simply dropped some fascinating intel, and the outcomes may 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—towards the low FODMAP weight loss plan, a science-backed intestine protocol that cuts out fermentable carbs for IBS reduction.

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

• 82% of members on the low FODMAP plan had important ache reduction, in comparison with 73% on the Mediterranean weight loss plan.
• The low FODMAP group noticed practically twice the advance in general IBS symptom scores.
• The examine additionally confirmed that even short-term dietary adjustments (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 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 examine that turned a whole lot of heads—presumably 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 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 world IBS signs and relieving belly ache. On this examine, the SSRD ranked #1 for bettering IBS signs and #2 for relieving belly ache, even edging out the low FODMAP weight loss 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 similar to salmon, sardines, and mackerel
• Eggs (pasture-raised if attainable) 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) 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 unhealthy on your waistline—additionally they inflame your microbiome.
• Ditch the soda and sugary drinks. Added sugar is a intestine disruptor—interval.

Backside line: In case you’ve been making an attempt a Mediterranean or “clear” weight loss plan and nonetheless fighting signs, it is likely to be time to go deeper.

Reducing fermentable carbs and sugar whereas specializing in complete, unprocessed meals could possibly be among the finest belongings you do on your general well being, particularly your digestion, this yr.

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 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 Power).
• Scuffling with the Ketogenic Weight loss program? The right way to Do It RIGHT + Indicators You Want a Totally different Method.
• The Final Japanese 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* The right way to Obtain Teaching, Exercises & Biohacking Help—with TRIUMPH Teaching

I get it—navigating your well being and health in in the present day’s world can really feel like chasing a shifting 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 staff serving to you type via the noise, guiding you step-by-step primarily based in your distinctive biomarkers, targets, and life-style?

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

We now have completely different teaching plans to fulfill you wherever you might be. Work 1-on-1 with one in all my knowledgeable 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 targets contain optimizing VO2 max, chasing longevity, or simply making an attempt to construct muscle and mobility proper out of your front room, we’ve bought you coated.

Wish to discover your TRIUMPH teaching choices? Fill out our teaching type, and one in all our knowledgeable 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? Suppose 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 Danger Elements 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 best motion observe for reduction, beating out different common train approaches (full examine right here).

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

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

📌 Key Takeaway: From crushing creatine myths to discovering surprising IBS threat elements and studying how yoga, protein, and even a weighted vest may 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 scorching 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 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 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 operate, 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—excellent for artistic move, 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 assist 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 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 coated in-depth on my podcast.

✔️ Versatile Dosing: Every troche is scored so you possibly can dial within the excellent dose—microdose or macro, your selection.

✔️ Made within the USA to the very best requirements.

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

In case you’re severe about optimizing your mind, balancing your nervous system, and reaching peak efficiency, you possibly can 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! 📚💪

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 provides you a zero-guesswork information to becoming a whole knowledgeable in what makes your mind tick, your physique work, your spirit comfortable, and your life fulfilled.

You possibly can flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested methods 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 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 charge variability utilizing mild, 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 tips about modifying gadgets for higher shielding.
• The most recent on addressing power infections, detoxifying from mildew, and enhancing intestine operate with cutting-edge testing and coverings.
• New dietary supplements, biohacks, and protocols primarily based on current longevity science, together with age-reversal insights.
• Contemporary routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out gymnasium reliance.

In case you’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Full of insights on the whole lot from breathwork to chilly remedy and the newest anti-aging methods, 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 the whole lot this information has to supply!

In case you’re prepared to find a treasure trove of the newest science-backed methods for bettering 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 Checks” 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.