July 10, 2025

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!

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New Discoveries

Struggling with Bloating & Low Energy? Wild Foods Can Revamp Your Gut in 4 Weeks, Leading to Weight Loss, Improved Gut Biome, and More! 🥩🌿🐟

You know I’ve been shouting this from the rooftops for years: if you want a resilient gut, boundless energy, and true metabolic flexibility, you’ve got to reconnect with the way humans were meant to eat. 

A new case study featuring a 38-year-old man who ditched all modern, store-bought foods and went full ancestral mode for four weeks further proves this point.

Here’s what his diet looked like:

• Chestnuts and acorns—typically soaked, ground, and cooked into a porridge over an open flame (hello ancestral carbs and polyphenols, the powerful plant compounds known for their antioxidant and anti-inflammatory effects).
• Wild greens, berries, and mushrooms, hand-picked from the forest floor (loaded with more polyphenols and rare microbial species).
• Freshwater fish and venison, cooked over a wood fire, providing bioavailable protein and nourishing fats without industrial seed oils.
• Tree sap, honey, and seasonal fruit when available, rounding out the macro profile with natural sugars and prebiotic-rich compounds.

How did the experiment turn out? After the four weeks:

✔️ He lost nearly 8 pounds.

✔️ His gut microbiome exploded in diversity, with major upticks in fiber-fermenting species and anti-inflammatory strains like Blautia and Faecalibacterium. At the same time, modern-diet-associated microbes like F. prausnitzii and Bifidobacterium dropped, likely due to cutting out dairy and other domesticated foods.

✔️ Many of the changes persisted even after he returned to a modern diet, suggesting that even a short ancestral-style reset can have lasting effects on your gut ecology.

So, what does this tell us? 

You don’t need a shelf full of probiotics and fancy foods to overhaul your gut or shed some weight—you need to feed it like nature intended.

Even without returning to a fully “ancestral” gut microbiome, this one-man case study showed wild foods alone sparked a new and diverse microbial configuration, which is a gut shift that researchers have not seen with other diets like keto, vegan, or even high-fiber plant-based.

This man's “wild diet” wasn’t high-protein or high-fat—it was mostly plant-based with modest animal intake, but the source and form of macronutrients were drastically different from his usual eating patterns. That alone reshaped his gut function and diversity, and shows the importance of food sources and structure, not just macros.

Now imagine what would happen if even 10% of your diet came from wild or foraged foods, or if you swapped a few hyper-processed snacks with fire-cooked game meat, fermented tubers, or hand-picked herbs.

If you want to geek out more, you can read the full case study here. And if you're interested in going deeper into my thoughts on the benefits of primal eating, hunting, and living like a wild caveman, you can check out these resources:

• 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.
• How To Get Into Hunting, Build Hunting Fitness, The Most Challenging Hunts & More!
• 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).
• The Dark Truth About Storebought WINE, Costco Hot Dogs & Extra Virgin Olive Oil, Metformin & GLP-1 Induced Muscle Loss?! & How To Biohack Surgery Recovery.
• Biohacking Your Manhood: The Proven Habits, Foods, Exercises, Workouts, Nutrients & Tools That Boost Testosterone & Drive.

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*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.

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

⏰ Time-Restricted Eating Boosts Results: A new 3-month randomized controlled trial found that combining caloric restriction with early time-restricted eating (8:00 a.m.–4:00 p.m.) leads to even greater improvements in cardiometabolic health than calorie-cutting alone (read more).

🥜 Small Meals ≠ More Satiation: Eating multiple small meals a day doesn’t reduce hunger any more than sticking to just two larger meals, so no need to “graze like a squirrel” (study here).

💊 Why Supplements Still Matter: Two studies show that even with a decent diet, most people fall short on key vitamins and micronutrients, supporting a strong case for smart supplementation (study one, study two).

🌿 Spilanthes: Natural Testosterone Alternative or Too Good to Be True? In a study of 546 men, Spilanthes acmella significantly boosted muscle strength—so much so that researchers questioned the validity of the results. According to Examine, the strength gains even exceeded those seen with actual testosterone use (read the breakdown).

📌 Key Takeaway: Timing your meals can amplify metabolic benefits, snacking may not help your hunger, supplementation fills dietary gaps, and Spilanthes might just be one of the most intriguing muscle herbs on the planet (until additional research proves otherwise).

🔗 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! 🚀

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Product Of The Week

::: Save $1,000 + FREE Shipping on One of the Most Overlooked—But Beneficial Longevity Tools💡 :::

You eat well, move, lift, breathe, and (hopefully) sleep like your life depends on it. But there’s one pillar of foundational health that still flies under the radar for most people….

Light.

More specifically, infrared light that penetrates deep into your body to spark cellular regeneration, support mitochondrial function, balance your nervous system, and recharge your resilience tank.

It’s one of the best performance tools I’m aware of—a true recovery amplifier and longevity enhancer that mimics many of the same benefits of hormetic stress (small, controlled stressors like exercise or fasting that make the body stronger by triggering adaptive, resilience-boosting responses) by activating a mild heat shock response.

In the process, it supports cardiovascular function, detox pathways, parasympathetic tone, and more… all without overloading your system.

When I want to reset, both physically and mentally, I use the Sunlighten Solo System.

It’s compact, portable, easy to use, and powerful. Just lie down, plug it in, and let the far-infrared waves go to work from the inside out.

Here’s what it’s doing while you sweat (and chill):

• Reduces cortisol and activates your rest-and-digest system
• Boosts blood flow, detox, and deep cellular repair
• Supports circadian rhythms, hormones, and better sleep

You weren’t designed to live disconnected from nature’s light. But with the right tools, you can bring it back into your daily life and upgrade your biology from the inside out.

If you’re serious about optimizing recovery, performance, and lifespan, the Solo System is a great addition to your arsenal.

Use code BEN here to save $1,000 + FREE shipping on your own Solo System.

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🥁 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.

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Podcasts I Recorded This Week:

The Surprising Link Between Cold Plunging, Testosterone & Sexual Performance (For Both Men & Women!), With Dr. Thomas Seager

 

Hiya, Troscriptions (code BEN), Ketone-IQ, Prolon, and Thrive Market.

 

 

Superfoods Of The Sea, Why “Wild-Caught” Fish Are DIRTY, Fish Oil vs. Fish & More With Seatopia’s James Arthur Smith

 

Pique, Timeline Nutrition (code BEN), Jaspr (code BEN), Calroy, and Vandy Crisps (code GREENFIELD).

 

 

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The Latest Content I Was Featured On This Week:

Optimal Living Daily (OLD) Podcast: “What’s Going To Be Written On Your Gravestone” by Ben Greenfield on Determining Your Priorities

Gurner Group Enlists Biohacker Ben Greenfield