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 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 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) 🍞💥
In terms of IBS, bloating, gasoline, free stools, or unpredictable digestion, your food regimen can both be your downfall or your repair.
What’s the very best consuming model to appease your intestine and get a deal with on mysterious digestive points? Is it the Mediterranean food regimen? 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 plan—which is usually praised for coronary heart well being, anti-inflammatory advantages, and longevity—in opposition to the low FODMAP food regimen, a science-backed intestine protocol that cuts out fermentable carbs for IBS reduction.
Each diets helped, however the low FODMAP food regimen 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 food regimen.
- The low FODMAP group noticed practically twice the advance 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 large 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 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 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 plenty of heads—presumably essentially the most stunning 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 regimen got here out on prime?
A starch- and sucrose-reduced food regimen (SSRD) was much more efficient than low FODMAP for enhancing international IBS signs and relieving belly ache. On this examine, the SSRD ranked #1 for enhancing IBS signs and #2 for relieving belly ache, even edging out the low FODMAP food regimen 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 a substitute 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 further 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) seemingly works even higher, particularly long run.
- Do not worry 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 in your waistline—additionally 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” food regimen and nonetheless fighting signs, it could be time to go deeper.
Slicing fermentable carbs and sugar whereas specializing in complete, unprocessed meals may very well be top-of-the-line belongings you do in your general well being, particularly your digestion, this yr.
Wish to study extra about sustaining a more healthy intestine (with fewer signs)? You may take a look at these assets:
- How Embarrassing Fuel, Bloating & Constipation Occurs (& How To Get Rid Of It Perpetually).
- What Is The Excellent 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 Achieve, Higher Sleep & Extra Power).
- Fighting the Ketogenic Weight loss plan? The right way to Do It RIGHT + Indicators You Want a Completely different Strategy.
- The Final Japanese Drugs Strategy To Lyme, Epstein-Barr, Parasites, Viruses, Intestine Points & Extra With Dr. Chris Motley.
- 600+ Questionable Elements In Your “Wholesome” Packaged Merchandise? Is Beef Tallow Really Secure (Shocking Reply!) & How To Save Cash On Good Groceries, With Thrive Market’s Nick Inexperienced.
Be a part of Me Reside in London This September on the Ultimate Biohacking Occasion of the 12 months! 🧬🇬🇧
I’m pumped to announce that I’ll be talking on the Well being Optimisation Summit in London this September 13–14—one of the cutting-edge, biohacker-approved occasions on the planet.
This two-day expertise is greater than only a “convention”—it’s the premier international gathering for many who need to take management of their biology, improve their efficiency, and future-proof their well being.
Full of hands-on instruments you possibly can attempt for your self, cutting-edge insights from main voices in well being and wellness, and the most recent breakthroughs in science and expertise, the Well being Optimisation Summit permits you to discover the optimization of each pillar of human efficiency—from health and diet to biohacking, medical innovation, psychological resilience, restoration, and past.
Whether or not you’re trying to improve your mind, physique, or biology, you’ll get entry to 35+ world-class audio system (together with yours really), hands-on workshops, and a curated expo of the most recent wellness tech and biohacking instruments.
I’ll be sharing a few of my strongest protocols for gaining boundless power, boosting resilience, and optimizing efficiency, together with the *precise* methods I exploit to really feel and performance at my peak.
For those who’ve ever wished to attach together with your favourite wellness leaders in individual and go deep on all the pieces from mitochondrial perform to wearable restoration instruments, the Well being Optimisation Summit is the place to do it!
*Right here’s* The right 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 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 workforce serving to you kind by means of the noise, guiding you step-by-step primarily based in your distinctive biomarkers, objectives, and way of life?
With TRIUMPH Teaching, you achieve entry to elite-level help with out the guesswork.
We have now totally different teaching plans to satisfy you wherever you might be. Work 1-on-1 with one in all 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 acquired you coated.
Wish to discover your TRIUMPH teaching choices? Fill out our teaching type, and one in all our skilled coaches will attain out to debate how that can assist 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 significant delusion 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 threat—however oddly, an H. pylori an infection, larger BMI, and bathroom entry seem protecting (see the information).
🧘 Yoga > Different Workouts for Again Ache Reduction: A meta-analysis of two,335 adults with persistent low again ache discovered yoga was the simplest motion observe for reduction, beating out different fashionable train approaches (full examine right here).
🎽 Weighted Vests for Lengthy-Time period Weight Loss: Protecting weight off after weight-reduction plan is hard, however a brand new examine discovered that utilizing a weighted vest might help your physique imagine it’s heavier, doubtlessly boosting metabolism and stopping regain (study extra).
🥩 Protein Surplus = All Muscle, No Fats: In an enchanting overfeeding examine, topics who ate 375 further 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 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 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 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?
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—best for artistic stream, 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 help 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 Elements: 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 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.
For those who’re critical 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 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 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 skilled in what makes your mind tick, your physique work, your spirit glad, and your life fulfilled.
You may flip to *any* chapter and uncover essentially the most up-to-date, research-proven, trench-tested methods to construct muscle, burn fats, steadiness hormones, dwell longer, sleep higher, have mind-blowing intercourse, and far, way more!
A couple of of the important thing matters that the most recent 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 fee variability utilizing gentle, sound, and electrical interventions.
- Up to date methods for restoring circadian steadiness, 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 newest on addressing persistent infections, detoxifying from mildew, and enhancing intestine perform with cutting-edge testing and coverings.
- New dietary supplements, biohacks, and protocols primarily based on current longevity science, together with age-reversal insights.
- Recent routines and harm restoration instruments, plus minimalist strikes to burn fats all through the day with out health club reliance.
For those who’re able to transcend the fast fixes and reclaim management over your vitality, that is your likelihood. Full of insights on all the pieces from breathwork to chilly remedy and the most recent anti-aging methods, Boundless will allow you to construct a balanced, sustainable strategy to lifelong well being. I am unable to wait so that you can expertise all the pieces this information has to supply!
For those who’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 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.