Welcome to Ben Greenfield’s Weekly Roundup!

In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!

New Discoveries

*Here’s* the Most Effective IBS Protocol No One’s Talking About (Yet) 🍞💥 

When it comes to IBS, bloating, gas, loose stools, or unpredictable digestion, your diet can either be your downfall or your fix. 

What’s the best eating style to soothe your gut and get a handle on mysterious digestive issues? Is it the Mediterranean diet? Keto, Paleo, or something else? Three new studies just dropped some interesting intel, and the results might surprise you.

Let’s start with a recent randomized controlled trial that pitted the popular Mediterranean Diet—which is often praised for heart health, anti-inflammatory benefits, and longevity—against the low FODMAP diet, a science-backed gut protocol that cuts out fermentable carbs for IBS relief.

Both diets helped, but the low FODMAP diet clearly came out on top in terms of symptom relief, reduced bloating, and IBS severity scores.

• 82% of participants on the low FODMAP plan had significant pain relief, compared to 73% on the Mediterranean diet.
• The low FODMAP group saw nearly twice the improvement in overall IBS symptom scores.
• The study also confirmed that even short-term dietary changes (just 4 weeks) can deliver powerful gut health shifts.

Another massive prospective study of over 178,000 adults followed for more than 11 years found that sugar-sweetened beverages (SSBs)—including soda, sweetened iced tea, and sports drinks—significantly increased IBS risk. Those in the highest quartile of sugar-sweetened drink consumption had a nearly 20% higher risk of IBS compared to non-drinkers.

Here’s the twist, though: artificially sweetened beverages and natural fruit juice didn’t show the same association, and neither did naturally occurring sugars (like those found in whole fruits).

It’s the added sugars, especially from ultra-processed drinks, that appear to wreak the most havoc on your gut.

Now for the study that turned a lot of heads—possibly the most surprising of the bunch…

A 2025 network meta-analysis of 28 randomized controlled trials with over 2,300 participants compared 11 different diets for IBS.

Guess which diet came out on top?

A starch- and sucrose-reduced diet (SSRD) was even more effective than low FODMAP for improving global IBS symptoms and relieving abdominal pain. In this study, the SSRD ranked #1 for improving IBS symptoms and #2 for relieving abdominal pain, even edging out the low FODMAP diet in several metrics.

This approach cuts out processed starches (like white bread, pastries, and crackers) and added sugars (soda, desserts, candy), and instead focuses on:

• Grass-fed meats like beef, bison, and lamb, and wild-caught fish such as salmon, sardines, and mackerel
• Eggs (pasture-raised if possible) and natural dairy like plain Greek yogurt, kefir, aged cheeses, and butter
• Healthy fats like extra virgin olive oil, avocados, chia seeds, flaxseeds, walnuts, and almonds
• Low-sugar fruits like blueberries, raspberries, blackberries, and kiwi
• Non-starchy vegetables, including zucchini, leafy greens, broccoli, cucumber, cauliflower, green beans, and peppers
• High-fiber grains (when tolerated) like wild rice, raw steel-cut oats, and quinoa

Based on these new findings, here are the key takeaways for supporting your gut:

• Low FODMAP works, but SSRD (low starch and sucrose) likely works even better, especially long term.
• Don’t fear meat, fish, or eggs. These are gut-friendly proteins, especially when paired with anti-inflammatory plants and fiber.
• Processed starches and sugars aren’t just bad for your waistline—they also inflame your microbiome.
• Ditch the soda and sugary drinks. Added sugar is a gut disruptor—period.

Bottom line: If you’ve been trying a Mediterranean or “clean” diet and still struggling with symptoms, it might be time to go deeper.

Cutting fermentable carbs and sugar while focusing on whole, unprocessed foods could be one of the best things you do for your overall health, especially your digestion, this year.

Want to learn more about maintaining a healthier gut (with fewer symptoms)? You can check out these resources:

• How Embarrassing Gas, Bloating & Constipation Happens (& How To Get Rid Of It Forever).
• What Is The Perfect Human Diet? Beginner, Intermediate & Advanced Meal Plans From Ben Greenfield That Tell You Exactly How To Eat For Your Unique Body.
• What I Eat For Breakfast, Lunch & Dinner (And A Surprise For Those Who Want To Biohack Their Diet For Fat Loss, Muscle Gain, Better Sleep & More Energy).
• Struggling with the Ketogenic Diet? How to Do It RIGHT + Signs You Need a Different Approach.
• The Ultimate Eastern Medicine Approach To Lyme, Epstein-Barr, Parasites, Viruses, Gut Issues & More With Dr. Chris Motley.
• 600+ Questionable Ingredients In Your “Healthy” Packaged Products? Is Beef Tallow Actually Safe (Surprising Answer!) & How To Save Money On Good Groceries, With Thrive Market’s Nick Green.

*Here’s* How to Receive Coaching, Workouts & Biohacking Support—with TRIUMPH Coaching

I get it—navigating your health and fitness in today’s world can feel like chasing a moving target. One week it’s about your macros, the next it’s wearables and peptide stacks. 

When was the last time you had an actual team helping you sort through the noise, guiding you step by step based on your unique biomarkers, goals, and lifestyle?

With TRIUMPH Coaching, you gain access to elite-level support without the guesswork.

We have different coaching plans to meet you wherever you are. Work 1-on-1 with one of my expert coaches, or as part of a group. Whatever you choose, you’ll be rooted in real-time adjustments and results. If your goals involve optimizing VO2 max, chasing longevity, or just trying to build muscle and mobility right from your living room, we’ve got you covered.

Want to explore your TRIUMPH coaching options? Fill out our coaching form, and one of our expert coaches will reach out to discuss how to help you achieve extraordinary fitness and peak performance.

📢 This Week in Health & Performance: What the Latest Research Says 🚀

🧴 Creatine and Hair Loss? Think again. A new randomized controlled trial found that creatine supplementation had no effect on DHT, testosterone, or hair loss in trained men, putting a major myth to rest once and for all (read the study).

🧻 IBS Risk Factors You’d Never Guess: Smoking, asthma, appendix removal, and even autism increase IBS risk—but oddly, an H. pylori infection, higher BMI, and toilet access appear protective (see the data).

🧘 Yoga > Other Exercises for Back Pain Relief: A meta-analysis of 2,335 adults with chronic low back pain found yoga was the most effective movement practice for relief, beating out other popular exercise approaches (full study here).

🎽 Weighted Vests for Long-Term Weight Loss: Keeping weight off after dieting is tough, but a new study found that using a weighted vest can help your body believe it’s heavier, potentially boosting metabolism and preventing regain (learn more).

🥩 Protein Surplus = All Muscle, No Fat: In a fascinating overfeeding study, subjects who ate 375 extra daily calories entirely from protein while training gained pure muscle without any fat gain. Yep, protein overfeeding might be the leanest way to bulk (study link).

📌 Key Takeaway: From crushing creatine myths to discovering unexpected IBS risk factors and learning how yoga, protein, and even a weighted vest could transform your health, this week’s research delivers some eye-opening (and practical!) gems.

🔗 Want to dive deeper? Click the links above to explore the research, and click here to follow me on X for all the latest health and performance news hot off the press! 🚀

Product Of The Week

::: Save 10% on Troscriptions’ Precision Troches for Performance, Sleep, & Immune Support :::

Let me ask you something: What do you need right now to upgrade your biology? 

More energy? 

Sharper focus? 

Deeper sleep?

Less stress? 

A more dialed-in immune system?

You know I’m all about finding the most efficient, effective, and science-backed tools for optimizing the human machine, and Troscriptions hits all those marks.

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

Because of how they’re absorbed—straight into your bloodstream, bypassing the gut—you feel them kick in fast. I’m talking within 15 to 30 minutes to elevate brain function, calm the nervous system, or slide into restorative sleep, depending on which one you take. 

Here’s what’s inside the Troscriptions arsenal (and yes, I’ve used all of these):

• Blue Cannatine: A nootropic stack that lights up your brain with methylene blue, nicotine, CBD, and caffeine—ideal for creative flow, deep work, or podcast prep.
• Just Blue: Pure methylene blue to support mitochondria, reduce inflammation, and enhance cellular health.
• Tro Calm: Combines B3-GABA and calming mushrooms to help your nervous system chill, without knocking you out.
• Tro Zzz: A potent sleep aid that helps you fall asleep, stay asleep, and wake up feeling refreshed.
• Tro Mune: Immune support, deep sleep, and antiviral power in one troche—great for travel or cold season.

So, what sets Troscriptions apart?

✔️ Clinician-Crafted: Created by four physicians using real-world clinical insight.

✔️ Pharma-Grade Quality: Every ingredient is sourced globally and tested for purity, potency, and consistency.

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

✔️ Flexible Dosing: Each troche is scored so you can dial in the perfect dose—microdose or macro, your choice.

✔️ Made in the USA to the highest standards.

✔️ Mission-Driven: Troscriptions supports Health Optimization Medicine and Practice (HOMeHOPe), a movement I stand behind, which focuses on optimizing health before disease even has a chance to show up.

If you’re serious about optimizing your brain, balancing your nervous system, and reaching peak performance, you can grab yours here and use code BEN for 10% off your first order.

🥁 The Fully Updated Boundless Is Here! Get Ready to *Optimize* Your Body, Mind, and Spirit! 📚💪

Over the last year, I’ve been working tirelessly on something that I’m thrilled to finally share: the brand-new, updated version of my best-seller, Boundless, which is finally available!

Like a cookbook for the human blueprint, the revised and updated edition of Boundless gives you a zero-guesswork guide to becoming a complete expert in what makes your brain tick, your body work, your spirit happy, and your life fulfilled.

You can flip to *any* chapter and discover the most up-to-date, research-proven, trench-tested techniques to build muscle, burn fat, balance hormones, live longer, sleep better, have mind-blowing sex, and much, much more!

A few of the key topics that the latest version of Boundless explores are:

• Strategies to optimize mitochondrial density and biogenesis for peak energy and metabolic health.
• New methods to stimulate the vagus nerve for stress reduction, sleep quality, and higher heart rate variability using light, sound, and electrical interventions.
• Updated techniques for restoring circadian balance, combating jet lag, and maximizing sleep, naps, and meditation.
• Insights on the effects of electromagnetic frequencies on the brain and body, with tips on modifying devices for better shielding.
• The latest on addressing chronic infections, detoxifying from mold, and enhancing gut function with cutting-edge testing and treatments.
• New supplements, biohacks, and protocols based on recent longevity science, including age-reversal insights.
• Fresh routines and injury recovery tools, plus minimalist moves to burn fat throughout the day without gym reliance.

If you’re ready to go beyond the quick fixes and reclaim control over your vitality, this is your chance. Packed with insights on everything from breathwork to cold therapy and the latest anti-aging techniques, Boundless will help you build a balanced, sustainable approach to lifelong health. I can’t wait for you to experience everything this guide has to offer!

If you’re ready to discover a treasure trove of the latest science-backed strategies for improving every aspect of your mind, body, and spirit, click here to grab your copy of the newly launched Boundless.

Podcasts I Recorded This Week:

Do Those “Poop Tests” That Tell You What You Should Eat *Really* Work (You’ll Be Surprised!) & How To TRULY Know What’s Going On In Your Gut, With Dr. Alex Mohr

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