Muscle Intelligence

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. In this day and age, the majority of us have either experienced first-hand a mental health issue such as depression or anxiety, or known someone who has. While mental health is a less popular topic in the health and fitness world than training or nutrition might be, it has just as much value… Today's guest on the Muscle Intelligence Podcast, Dr. Chris Palmer, is working at the interface of metabolism and what we call mental disorders, and is dedicated to improving the lives of people suffering from mental illness. Dr. Christopher Palmer is a Harvard Medical School Physician, Researcher, Consultant, and Educator. He has extensive experience and expertise in psychopharmacology, psychotherapy, and complementary and alternative treatments for psychiatric disorders. Dr. Palmer is also pioneering the use of the ketogenic diet and other lifestyle mediations as a treatment for psychiatric disorders, and is working with researchers from around the world to assess the effectiveness of these treatments in real people. You'll learn: How Mitochondrial Malfunction Causes Mental Illness The Effects of Stress on Your Human Metabolism Adolescent Mental Health: The Risk Factors to be Aware of Dietary and Lifestyle Interventions to Treat Metabolic Dysfunction Pick up the FREE episode guide at https://muscleintelligence.com/learn Learn more from Dr. Chris Palmer https://brainenergy.com/ https://www.chrispalmermd.com/ Please support our sponsors: Shop 15% off of one of my favorite high protein snacks - grass fed, grass finished beef sticks from PaleoValley. Head to https://paleovalley.com/muscle to redeem this deal and use code MUSCLE on PaleoValley's full product line!

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. While a 5-10 minute breath practice may be something that you're already implementing into your daily life, there's a decent chance you're not paying as much attention as you SHOULD be to your reflexive breathing for the remaining 23+ hours of the day… The efficiency with which you breathe regularly and habitually is a huge determinant in your stress, performance, and overall health. It's also my belief that breath is the #1 opportunity for performance enhancement that MOST people miss out on. When used correctly, the breath becomes a masterful tool to regulate our nervous system, our physiology, and our consciousness. Today's guest, Erwan le Corre, is a US static breathing national record holder, and the founder of the BreathHoldWork and MovNat systems. Erwan has a grounded, intuitive approach to healing and mastering one's inner experience - which begins with the breath. You'll learn: The #1 Performance Opportunity that Most People Miss Breathwork Meditation Techniques to Improve Mindfulness The Three Pillars of Efficient and Effective Breathing How to Practice Breath Holds for Stress Management Learn more from Erwan le Corre: https://www.breathholdwork.com/ BreathHoldWork Meditation Master Class e-Course - get 25% off with code BEN25 at https://www.breathholdwork.com/e-course 8 spaces left in Erwan's LIVE Online BreathHoldWork Meditation Master Class for September 2023 - get 25% off with code BEN25 at https://www.breathholdwork.com/live-program BreathHoldWork retreat in Playa del Carmen, Mexico in November 2023 at https://www.breathholdwork.com/in-person-events Please support our sponsors: For an exclusive listener offer, go to nootopia.com/musclegenius. Use promo code MUSCLE10 during checkout to save 10 percent on BiOptimizers new Collagenius blend - collagen and functional mushrooms make this the high performer's ultimate drink.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. I know that every high achiever out there aims to be the best version of themselves on a daily basis… And assuming you get about eight hours of sleep, that leaves 16 hours of the day to optimize your life, and move toward your current goals. Life is won and lost in our microdecisions, but these decisions are often driven by our human subconscious… The problem is - if you're a goal achiever who wants to be successful in life, you NEED to be in charge of your own decision making processes, and be able to focus on your highest leverage tasks on any given day. Today's training teaches you how to optimize the state of your body and mind, so that you can both perform at a peak state AND reach new levels of calm. If you aim to be effective in your decision making processes, sustained in motivation and attention, and ultimately, to crush your goals… You won't want to miss this one. You'll learn: The ONE Thing that Sets High Performers Apart How to Know the Levers that Will Move you Toward Your Goals A Two-Fold Process to Consistently STAY Motivated The Foundation for Understanding Your Health How to Manage Your Energy and Rest Effectively

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. It's no secret that I find training and the science of muscle building absolutely fascinating. From mobility, to progressive overload, to recovery and the optimization of the nervous system… I've picked a handful of my favorite Muscle Intelligence Podcast episodes that take a deep dive into training - both the nuanced science behind it AND the immediately actionable advice. Join me for today's Six-Pillar Series: Training Optimization episode, featuring Killian Hamilton of PreScript, world champion coach Joel Jamieson, professional powerlifter Mark Bell, and sports physiologist Dr. Mike Israetel. You'll learn: How to Scale your Recovery for High Performance The MOST Important Muscle Building Mistakes to Avoid A Simple Training Framework for Athletes AND Coaches How to Assess Movement Patterns and Program for Skill Acquisition The Mental Aspects of Training with a HUGE Impact on Progress Please support our sponsors: Get 20% off ALL Organifi products at organifi.com/muscle

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. In an industry where coaches and self-titled experts eject facts, recycle protocols, and base their competency on questionable sources… I was incredibly fortunate to connect with someone whose expertise is paralleled by few: Performance Consultant, Eoin Lacey. He's best known for creating the largest chain of Personal Training and Nutrition Centers in Ireland - the Irish Strength Institute - together with colleagues, John Connor and Stephen Ward. Eoin dissects the solutions for visceral fat, metabolic flexibility, hormone optimization, gut health, and MUCH more… You'll learn: How to Use a Continuous Glucose Monitor for Metabolic Flexibility The WARNING Signs of Inflammation and Digestive Dysfunction Why Visceral Fat Accumulates, and the Solution to Lose it Three Simple Rules to Construct an Effective Performance Diet The BIG Levers for Glucose Control, Gut Health, and Cardiac Function The guide for today's episode is PACKED with actionable advice. Pick it up at muscleintelligence.com/learn. If you're interested in my favorite continous glucose monitor, check out Levels at levels.link/muscleintelligence Learn more from Eoin: eoinlaceyeducation.com - use code BEN30 to get 30% off of ANY of Eoin's courses, through May 15, 2023! instagram.com/eoinlaceyeducation P.S. In today's interview, Eoin takes a deep dive into gut health, and gives the audience an insight into some of his favorite supplements to support digestion. Unsurprisingly, Eoin's standard for the quality of his supplements are as high as mine. He uses the same BiOptimizers' enzymes and HCl products that I use and recommend consistently to clients. BiOptimizers' proteolytic enzymes, MassZymes, their powerful probiotic P3OM formula, and gastric support HCl breakthrough product are some of my top recommendations for anyone who understands the importance of optimal digestion. See the full suite of BiOptimizers products here and get 10% off!

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. While you might be training hard in the gym for 60 to 90 minutes a day, getting your cardio in, and doing regular mobility work… Chances are, you're missing a MAJOR opportunity to improve your health. Because what most people don't consider is what to do with the remaining 23 hours of your day. The truth is that most people's homes, offices, and commutes aren't set up to promote movement - quite the opposite actually - so it's often more challenging to break out of the confines of modern conveniences. I recently sat down with Kelly and Juliet Starrett, co-founders of the renowned mobility coaching platform, The Ready State, to discuss the interventions that allow you to (literally) move more freely throughout life, make the most of your time with your family, AND take your performance to the next level. Kelly, a doctor of Physical Therapy, has decades of experience coaching Olympic gold medalists and pro athletes, and consulting for all four branches of the military. Juliet has a background as a pro white-water rafter, winning multiple world championship and national titles; she also had a successful career as an attorney. Juliet and Kelly together founded San Francisco Crossfit - one of the most well-known gyms in America, and previously co-authored the WSJ Bestseller "Deskbound." If you're looking to optimize those 22 hours for longevity and performance, today's episode is one you won't want to miss! You'll learn: The #1 Exercise Correlated with Body Composition How to Build More Movement into Your Life (in Less than 15 Minutes a Day!) An Under-Utilized Performance Lever that ALSO Promotes Longevity The Fitness Industry's Shortcomings… and the Solution A Simple Test you can Perform Right NOW to see How Well You're Moving More about the Starretts and their new book, "Built to Move:" "Built to Move" - book, challenge, etc. https://thereadystate.com https://instagram.com/thereadystate Support our sponsors: BiOptimizers makes the absolute highest quality supplements. MassZymes, MagBreakthrough, and P3OM are ALL supplements that I use on a regular basis. Get 10% off MagBreakthrough at magbreakthrough.com/muscle. You can also use the code MUSCLE10 to get 10% off ALL BiOptimizers products.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Every day that you're alive, the walls are closing in around you. Your ability to do the things you used to do starts to fall away, and if you're not intentional about it, you will wake up one day looking and feeling in a way that makes you wonder how you got there. Living a powerful life grounded in health and energy is well within your grasp. But it's slipping away every day that you neglect to take diligent, disciplined, and directed action on high-priority tasks. I recently created a 30-day testosterone optimization protocol for men - to solve this problem, and to help men prioritize and take appropriate action, when it comes to maintaining masculine vitality. While I'm finalizing the nuances of this protocol (opt in for our Muscle Intelligence guides, to make sure you get the announcement!), I've put together this episode for you on the 9 BIG things draining your testosterone. For each of the nine, I outline solutions and interventions that will help you optimize your hormones. Also included in today's episode is a Q&A section where I debunk supplementation for boosting T, the positives and negatives of gels, pellets, and injections… and MUCH more. Today you'll learn: Optimal Body Fat Levels and Why it's SO Linked to Testosterone Eight Shocking Facts about Testosterone Decline in Men Environmental Chemicals you MUST Eliminate for Hormone Optimization My Seven Favorite Supplements to Increase Testosterone The TOP Three Lifestyle Interventions to Support Hormones Support our sponsors: PaleoValley makes the BEST grass fed beef sticks on the market. Buy them in bulk and save - perfect for travel, and an easy snack for your family. Get 15% off your first order at paleovalley.com/muscle Organifi green and red juice powders are a staple in my kitchen, and in my suitcase when I travel. These delicious, whole food drink blends are the perfect way to meet your micronutrient needs. Get 20% off with code MUSCLE at organifi.com/muscle

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Thank you to today's sponsor, PaleoValley! Save 15% on your first order when you use code MUSCLE. When it comes to the high-performers I work with, we optimize for quite a few factors… Nutrition, training, lifestyle, mindset. But there's a small percentage of people whose results are just okay - They've adhered to the plan, but something needs more attention. So, our team does this ONE test and we're able to see the greater picture. 10 times out of 10, when someone can't get the results they're after, we know exactly where to look. And that's why I sought out today's guest expert, Dr. William Davis, a cardiologist and NYT bestselling author of the Wheat Belly book series, and his recent book, Super Gut. Today's interview with Dr. Davis takes a deep dive into the surprising root of almost ALL modern chronic disease, the MOST beneficial foods to add to your diet, and how to assess your probiotic needs based on your medical history. Amidst the plethora of emerging (and often conflicting) information on gut microbiome health, today's episode with Dr. Davis reveals the key high-impact habits that EVERYONE can utilize, when it comes to digestion. You'll learn: The Hidden Link in Almost EVERY Modern Chronic Disease Two Extremely Advantageous Foods (and Recipes!) to Add to Your Diet Five Species of Beneficial Probiotics for High-Impact Health Habits Two MAJOR Risk Factors for Leaky Gut and Endotoxemia The #1 Tie Between Type II Diabetes, Neurodegeneration, & Fibromyalgia Connect with Dr. Davis: https://drdavisinfinitehealth.com/ Get the full episode guide with tips, tools, and recipes at muscleintelligence.com/learn

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Whether you succeed or fail depends almost entirely on whether your goals align with your values. This applies to your body, your business, your family - you name it. Most people will fall short to goals based on identity and beliefs… If you find yourself making excuses around anything in life - especially if it's something that's constantly coming up - what you might find is an underlying story that keeps you misaligned from showing up as your greatest self… Today's episode outlines how to CHANGE your beliefs so that they align with your values, identity, and goals. I also cover how to set long-term goals, and how to cultivate motivation on a daily basis. You'll learn: How to Use Habit Stacking to Achieve Your Goals The #1 Reason Most People Fail (and What to Do Instead) The Three MOST Necessary Steps to Get and STAY Motivated How to CHANGE Your Identity and Beliefs for Greater Success A Long-Term Goal Setting Process to Use in ANY Area of Life Get the full episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in Spring 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. This isn't the typical "cut calories" or "track your macros" kind of advice. We pulled the most impactful clips from a few of my favorite conversations with specialists Sam Miller, Dr. Dominic D'Agostino, Matt Gallant, and Dan Garner. You'll learn: How to Eat to Decrease Inflammation and Fuel Performance Which Nutrition Levers Can be MORE Powerful Than Just Adjusting Macros How to Optimize Intermittent Fasting for Your Hormones Why Nutrient Timing Matters SO Much to Sleep and Performance The Micronutrients that are MOST Important for Testosterone Levels Get the full episode guide at muscleintelligence.com/learn If you'd like to receive the added value of a full interview with any of today's featured guests, click on the links below: An Individualized, Demand-Based Framework of Nutrition with Sam Miller The Ketogenic Protocol for Longevity and Cellular Health with Dr. Dominic D'Agostino Biohacking and Human Optimization with Matt Gallant The Race for Performance Begins with Health, Inside Out with Dan Garner Muscle Intelligence has opened the doors temporarily for new members ready to start in Spring 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. If you want to make sure you don't wake up in one, five, or 10 years from now looking and feeling in a way you never wanted to… then building resilience is crucial. After age 35, there's no such thing as "status quo." Your ability to perform, your physical capability, and psychological flexibility... all recede. And eventually quality of life diminishes... UNLESS you pay attention to each of the Four Areas of Resilience I share in this episode today. This episode will teach you how to stop the decline and, more importantly, find out how to fill the gap between where you are now and where you want to be. You'll learn: The REAL Problem Behind your "Nutrition" Issue How to Set Up Daily Habits to Create the MOST Success The Mindset Shift to Apply to Fitness, Business, AND Relationships The #1 Lever to Get your Body to Burn Fat More Effectively How to Use Movement as the GREATEST Lever for Resiliency Get the full episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in Spring 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. We know that the most effective way to transform your body is through muscle building… especially if you value longevity. I'm sure I don't have to tell you how important nutrition is in that process… But what I will tell you today is how YOU should eat to build muscle and balance muscle building and longevity… In today's episode, I talk about how many calories you need to eat, how to stay in shape for the rest of your life, how to find the optimal macronutrient balance, and much more. Although we named it Part 2 because this week's nutrition episodes complement each other, it's still a stand-alone show. Both episodes are packed with incredible action items and information to help you achieve your goals... You'll learn: How to Balance Muscle Building and Longevity What you Need to Stay in Shape for the Rest of Your Life Why you Should eat Differently Dependent on the Season The Biggest Mistake MOST People Make When it Comes to Nutrition The Value of Vegetables (Especially When Combined with Other Foods) P.S. In case you missed part 1 of the Nutrition for Muscle Building training… You'll find it here Get your free copy of today's episode guide at https://muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. 90% of the men I speak to are frustrated and confused, and struggling with their nutrition. Luckily, these struggles are often not hard to fix if you're willing to make the necessary adjustments.. which is critical to your health. You'll discover what's holding you back and how to overcome these issues. I dive into the foundational principles of nutrition for building muscle and a lean, healthy body. This episode simplifies the complexities to give you a clear framework to follow. You'll be able to consider not just your fitness goals, but also your individual context and factors influencing how you eat. You'll learn: How to Keep Calories High, Burn MORE Fat, & Improve Metabolism The Foundational Principles of Nutrition for Muscle Building 8 High-Impact Supplements that EVERY Man Should be Taking The #1 Lever to Help you Lose Fat AND Build Muscle The KEY Factor to Muscle Growth and the Science Behind It Get your free copy of today's episode guide at https://muscleintelligence.com/learn Support our Sponsors: BiOptimizers SleepBreakthrough is one of my new favorite travel staples. This amazing sleep-support formula gives you a quality night's sleep with no morning grogginess the next day. Get hooked up with 10% off at sleepbreakthrough.com/muscle Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Most men my age had similar upbringings: "Suck it up. Be tough. Anger is bad. Aggression? Even worse." As we grew up, we were encouraged to stifle that which makes us men and as a result, many have opted for convenience and comfort over challenge and growth. That's why I'm excited to share today's amazing conversation with Ray "Cash" Care, which will help you break out of that box, turn rage and aggression into your greatest gift, explore outside the boundaries you set in your mind, and discover who you truly are. The conversation explains how to be a true masculine leader and have a greater impact on those around you… even if you're feeling lethargic, unmotivated or complacent. Ray is a Navy Seal veteran, amazing human, and instructor of the Modern Day Knight Project... But above all, he's a man who has overcome substantial adversity and come out the other side. This will light a fire in your belly. Throw on your headphones and have a listen. You'll learn: The T.E.A.M. Framework for Success How to Structure Your Day for Maximum Growth The BEST Positive Way of Channeling Aggression How to Break Free from Mental Boundaries Five Tips to Become a Strong Male Role Model Get your free copy of today's episode guide at https://muscleintelligence.com/learn Connect with Ray "Cash" Care: IG @raycashcare raycashcare.com Modern Day Knight project The Squire Program Support our Sponsors: I've been recently loving Organifi's new Chaga Chai, and am using it to replace coffee some mornings. Get 20% off this delicious blend, as well as my other favorites, with code MUSCLE at organifi.com/muscle. Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. At some point most men start to make excuses, stop placing demands on themselves, and lower their standards. Before they know it, they're in a downward spiral, and it feels like there's no way out. But here's the thing: it doesn't have to be this way. You can raise your standards, demand more of yourself, and start making better decisions. Today I want to share an incredibly powerful episode in which I discuss how to raise your standards, and maximize your performance and effectiveness in the gym. You'll learn practical tips and strategies that you can use right away, to see better results and feel the difference in your workouts. Don't miss out on this opportunity to learn about: The Importance of Raising your Standard, and Simple Ways to Do it How to Set the Tone of Your Workout for MAXIMUM Performance The Role of Mobility Work and Activation Exercises for Muscle Building How to Get the MOST Out of Every Micro-Opportunity in your Daily Training The Best Pre-Workout Supplements to Incorporate into Your Plan And much more; get the full episode guide at muscleintelligence.com/learn. And don't forget to get the best products for energy, relaxation, gut health, immune boost, brain performance, or any other benefit YOU need - click here to shop Organifi's amazing products with 20% off. Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. When it comes to performance, health, fitness and movement optimization, the key is to find the first domino. The one that, when it falls, it brings all the other ones down with it. The same goes for your health. And similar to the single domino - it's not always the BIG obvious thing. In fact, it's usually the small, seemingly insignificant one that you may never have considered… I recorded this solocast to introduce you to the often overlooked lynchpin that will drastically improve your performance: the breath. The opportunity that exists here to change psychology, physiology, and stress modulation is enormous… And the performance-enhancing opportunity is on par with anabolic steroids. It will increase your effectiveness and performance in pretty much everything you do. You'll learn: The #1 Efficiency Lever that Most People Miss How to Use Breath as a Superpower Within Your Training An Optimal Breathwork Cadence and How to Access Specific States A Simple Exercise to IMMEDIATELY Calm Your Nervous System A Simple Test to See How You're Performing… Right Now! Get the full episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Have you ever paid attention to how many guys train at the gym everyday, but look the same as they did when they started? I'm sure you know who I'm talking about. It's not that they don't put in the time or effort, but that they don't put the time and effort into the RIGHT things. Because it's actually pretty simple - what separates the goods from the Greats is the level of conscious awareness. It's often HOW you do things that is far more important than WHAT you do. We get weaker by the day unless we become conscious of it and intentionally reverse it. Not through mindlessly putting in a bit of effort. That might work for some time, but if you want to change your body or something in your life permanently… It requires a shift in your identity, which is what I detailed out for you in today's episode. You'll learn: A 3-Tiered Process for MAXIMUM Body Transformation in the Gym Why Most People Waste Time and Sacrifice Results, and How to Fix it A Mindset Shift to Help you Love the Discomfort of Learning New Skills Why External Coping Strategies DON'T Work and What to Do Instead A Tool to Optimize EVERY Single Rep of Every Exercise Get the full episode guide at muscleintelligence.com/learn Support our sponsors: Get Organifi green juice, red juice, gold adaptogenic drink powder, and more at organifi.com/muscle for 20% off with code MUSCLE Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. Ever had one of those moments when you were so focused on a business project or in the middle of a great workout and time seems to disappear? You're completely absorbed by what you're doing and your performance, both mental and physical, shoots through the roof? That's what we know as the flow state – the optimal state of consciousness. What most people don't know is that flow is very trainable. And mastering flow is an incredibly powerful skill to have because flow can significantly accelerate learning and skill acquisition by 240 – 500%. On today's episode, the brilliant NY Times best-selling author, Executive Director of The Flow Research Collective and one of the world's leading experts on Human Performance and Flow State, Steven Kotler, teaches: The Flow State: How to Use it MOST Effectively, and Recover From It How to Predictably and Reliably Reproduce High Performance What you NEED to Thrive in the Second Half of your Life How to Gain New Levels of Cognitive Superpower in your 50s & Beyond The Challenge/Skills Balance Ratio to Optimize Flow Get your copy of the episode guide with the processes and steps outlined in this episode at muscleintelligence.com/learn Support our Sponsors: Get 10% off ALL BiOptimizers products at bioptimizers.com/muscle10 - I never leave home without MassZymes, MagBreakthrough, and SleepBreakthrough. Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you're a man over 35 looking for a simple, effective and personalized plan to help you look, feel and perform better than you did in your 20s, head to https://muscleintelligence.com/mipapply to learn more about our upcoming programs. In today's episode, you'll learn how to master your mindset from top level experts in the industry. Mindset is one of the 6 Pillars of Human Optimization - but this episode isn't your typical self-help advice. It's a few of my favorite conversations with people who are well researched and heavily respected in their fields: Dr. John Demartini, Jonathan Rios, Dr. Phil Stutz and Dr. Barry Michels, Dr. Trevor Kashley, and Drew Manning. You'll hear how to develop a depth of thought that will make you a more effective human, overcome the victim mentality, and the reason you should move towards pain. If you'd like to receive the added value of a full interview with any of today's featured guests, click on the links below: The Path to Mastery with Dr. Trevor Kashey Reclaim and Restore your Primal Virtues with Jonathan Rios From Super Fat to Super Fit: Secrets from a 60 lb Transformation with Drew Manning The Real Impact of Fulfillment on Your Physiology with Dr. John Demartini Tools to Get Unstuck and Realize your Greatest Potential with Dr. Phil Stutz and Dr. Barry Michels Get your copy of the episode guide at muscleintelligence.com/learn

When it comes to nutrition there's a lot of room for improvement for most men. Not only to build the lean, healthy, and muscular body you desire… But also to maximize focus and energy, decrease inflammation, improve digestion, increase brain function, etc. That's why today I'll show you the 6 lenses through which you should make decisions around nutrition... To solve the nutritional part of the equation for a lean and muscular body, optimized energy and focus, and to move toward optimal health. You'll learn: A Simple and Actionable Model for Ideal Human Nutrition The 6 MAJOR Factors for Better Nutrition Decision-Making How to Time Protein Consumption for Muscle Building & Longevity A High-Impact Mindset Shift to Stick to your Plan, 100% of the Time The MOST Important Things to Remove from your Diet for Optimal Health Don't forget to check out some of my favorite products to fill in nutritional gaps at organifi.com/muscle (save 20% with code MUSCLE). Their incredible green and red powdered juices are a great, delicious way to ensure you're meeting your micronutrient needs. Get your copy of the episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Most men I talk to are obsessed with high-impact output. They always want the best results possible for their body, business, and family. They want to do the right things (effectiveness), do those in the right way (efficiency), and do it with intensity (the multiplier of the output). And if you value these things… you MUST check out this interview I did with Matt Gallant. Matt is one of those people that begins where everyone ends. He's a true optimizer, brilliant biohacker, leader of his tribe, and one of my favorite people of all time. We'll go really in-depth into human optimization as we discuss: What to Optimize for from Morning to Night, for Maximum Effectiveness Meal Timing for Fat Loss, Athletic Performance, and Quality Sleep How Just 10 Grams of THIS Food Can Stop Middle-of-the Night Wake-Ups A Simple Evening Trick to Prevent Morning Sleepiness and Fatigue The ONE Genetic Variation that Might be Causing Sleep Issues Don't forget to check out the amazing product we discuss at sleepbreakthrough.com/muscle (save with code MUSCLE10). This incredible product helps you get your deepest sleep ever by targeting five different sleep pathways. Get your copy of the episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Most men who come to me for guidance don't have huge bodybuilding goals. They're usually successful, well established men seeking new levels of potential and performance; wanting more fulfillment and purpose out of life. Building an impenetrable body, even if it's not to compete on stage, allows you to live your greatest life. Not just for yourself, but to lead your family, team and community. Just like your finances, little deposits into your health compound over time - so knowing what these high-impact levers are could give you back 10, 20 or even 30 good years. If you want to optimize your health, performance and longevity, today's episode is exactly what you need. You'll learn: The MOST Important Targets to Hit on Your High Performance Journey How to Lay the Foundation for Future Health in the Next 3-6 Months Top Proven Ways to Optimize Testosterone, Brain & Cardiac Function How to Control Appetite, Blood Sugar, and Body Composition The #1 Organ to Focus on for Longevity (This One Might Surprise you!) Invest just a little time now, and learn the skills to improve your training, nutrition, lifestyle and mindset for years to come. Don't forget to pick up your copy of the episode guide at muscleintelligence.com/learn Support our sponsors: Organifi - get 20% off ALL products with code MUSCLE at organifi.com/muscle Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

If you ever find yourself running out of energy by the end of the day, unable to quiet your racing mind, having a hard time getting and staying focused before a meeting or workout… I recorded this quick episode to teach you the Three Primary Intervention Techniques to regulate the nervous system. This is one of the most important tools I teach my clients, because it's imperative for ambitious men like us to master. I share my secret breathing, visual, and muscular practices that work better than any pre-workout, and the tools I've learned to help improve your focus, boost your energy, and relieve anxiety. You'll also learn: The Three Primary Points of Nervous System Regulation How Just Six Breaths Can Completely Change your Body Breathing, Visual Practices that Work Better than any Pre-Workout How to Immediately Improve Focus, Boost your Energy, and Relieve Anxiety And much more. Enjoy! Don't forget to pick up your copy of the episode guide at muscleintelligence.com/learn. Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

I recently simplified our training framework into just three, easy-to-follow steps. If you're looking to upgrade your programming or execution, you'll want to take notes. I share the limitations, symptoms and how you can succeed in each phase to become more effective. In this episode, you'll learn: The #1 Thing you MUST Eliminate for Optimal Health Top High-Impact Habits to Burn Fat and Build Muscle Six Ways to Overcome the Most Common Transformation Roadblocks The ONE Marker to Track when Increasing Physical Endurance How to Alter your Routine to Avoid Progress-Killing Mistakes Don't forget - the more wins you stack up, the easier it is to believe in yourself and the more confident you become as a result. Get the full episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Building a lean, healthy and muscular body isn't hard. Nor is becoming a better man, husband, dad and leader. What's hard for most men is committing to things for a long period of time. Relationships, workout programs, diets, jobs, businesses… We're surrounded by shiny objects and our culture has made it easy and acceptable to change directions all the time, without penalty. So I recorded this solocast to guide you through the process I use with my clients to build confidence and character through commitment. You'll also learn: A Leader vs. Failure Approach to Commitment The Negativity Diet to Hack your System and Balance your Mind How to Turn Rage from a Curse into a Gift to Fuel your Success A Reverse-Engineering Process for Goal Attainment Don't forget - the more wins you stack up, the easier it is to believe in yourself and the more confident you become as a result. Get the full episode guide at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Want a chance to take a LIVE class with me? Apply for a ticket to the FREE Muscle Intelligence Training on February 4th, to 10x upgrade your nutrition plan effectiveness, at muscleintelligence.com/tickets - seats are limited, so act now! [**See more information at the bottom of the show notes] As high-achievers, we know that nutrition, like pursuing any goal at a high level, is nuanced. So it won't be surprising to hear that the ideal nutrition plan doesn't exist, or at least not an ongoing plan. Your nutrition plan is only optimal in as much as it matches your current circumstance and goal… So an ideal nutrition plan is an adaptive process. As your stress, sleep, workouts, even the seasons, or anything else changes... you should adapt your nutrition based on what your body needs at that moment. It sounds complicated… but it's easier than you probably think. And I explain it all in today's podcast. You'll learn: How to Assess Your Body's Daily Nutritional Needs The Key to Optimal and Maximum Absorption The Two MOST Important Things to Invest in Nutritionally Minimizing Inflammation: Which Foods to Avoid The TOP Brain Foods to Improve Cognitive Function Get the full-length episode guide at muscleintelligence.com/learn ** More information on February 4th's Masterclass: Because we only have a few tickets to give out, we have to be quite selective to ensure we're represented well in this session. Here's a description of who will be in the room, and ultimately for us - a great addition to this group: Established executive men 35+ who are hard working, financially secure (and generous), results oriented, and serious about investing the time and resources into improving their current training and nutrition protocols. They have all committed to a specific health, fitness or longevity goal in the next 90 days, and value learning from a world-class expert with 25+ years of experience and over 1000+ hours of conversations logged with experts in the health industry. If that's you, here's the link to grab a ticket. We'll start right on time at 10am EST and ask that you put your video on so we can get started with intros right from the start.

Want a chance to take a LIVE class with me? Get tickets to FREE Muscle Intelligence Trainings on January 26th and February 4th, to 10x upgrade your effectiveness in the gym, and with your nutrition at muscleintelligence.com/tickets - seats are limited, so act now! Save 10% on ALL BiOptimizers products at bioptimizers.com/muscle10 Today's episode is a new Six Pillar Series episode, where I talk with some amazing experts in their fields about the 6 Pillars of Human Optimization… Sleep, breath, nutrition, training, environment, and mindset. In this series I discuss the following topics with these experts: Sleep with Tara Youngblood: the impact of today's overstressed world on sleep, how to optimize your bedroom for high quality sleep, and how to optimize the primary physiological factors impacting sleep. Listen to the full interview with Tara Youngblood. Breathing with Patrick McKeown: we address the power of breathing for health, focus and concentration, what happens when breathing patterns change, and the biochemistry of breath. Listen to the full interview with Patrick McKeown. Nutrition with Dr. Mike T. Nelson: we talk about the utilization of fat as fuel and how to burn the greatest amount of fat at rest, fasting, and HRV and metabolic flexibility. Listen to the full interview with Dr. Mike T. Nelson. Training with Sal DiStefano: the pros and cons of cardio, why resistance training should be the foundation of your exercise routine, and the different adaptations caused by resistance training. Listen to the full interview with Sal DiStefano. Environment with Dr. Michael Twyman: why circadian biology is so closely correlated with cardiovascular health, what to do with negative cardio or endothelial function, and supplements for cardiovascular and endothelial function. Listen to the full interview with Dr. Michael Twyman. Mindset with Ido Portal: we talked about focus, movement as a gateway to an optimized mind, and how to begin with intentional movement practice. Listen to the full interview with Ido Portal. Get today's full episode guide for free at muscleintelligence.com/learn

Want a chance to take a LIVE class with me? Get tickets to FREE Muscle Intelligence Trainings on January 26th and February 4th, to 10x upgrade your effectiveness in the gym, and with your nutrition at muscleintelligence.com/tickets - seats are limited, so act now! Save 10% on ALL BiOptimizers products at bioptimizers.com/muscle10 In today's episode, I take a deep dive into the first three categories of my 16 Areas of Human Optimization framework. I cover the effectiveness of training, mobility, and cardiovascular fitness and conditioning. I also dissect the high-impact habits, skills, and processes that you can use to show up at your energy best, cognitive best, and - ultimately - your mood best. If you're willing to invest a little bit of time and effort, and endure some temporary discomfort, this process will get you compounding benefits for the rest of your life. In this episode, you'll learn: How to 10x Your Training Effectiveness The #1 Action Item to Completely Transform your Body in 90 Days My TOP Tools to Get Results AND Make them Sustainable Two Primary Approaches to Optimize EVERY Exercise A Simple Commitment to Put you Ahead of 97% of People Get today's full episode guide for free at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Want a chance to take a LIVE class with me? Get tickets to FREE Muscle Intelligence Trainings on January 26th and February 4th, to 10x upgrade your effectiveness in the gym, and with your nutrition at muscleintelligence.com/tickets - seats are limited, so act now! On today's episode, I discuss the key to improving all aspects of life... EFFECTIVENESS. Not just effectiveness in the gym, but also with your nutrition, your scheduling, and your communication skills. Maximizing effectiveness is the key to being EXCEPTIONAL in everything you do. Improving effectiveness, combined with a few other skills and processes, will take you to new levels in life… In this episode, you'll learn: The #1 Simple Lever for Highly Effective Workouts, and More Success in Less Time How to Optimize the Six Pillars of a Lean, Healthy and Muscular Body My 5C's Framework for Masculinity, Strong Relationships, & Magnetic Leadership The Top Four Things you Ultimately Can and SHOULD Control A System-by-System Approach to Building Resiliency With most things in life the key is NOT to do more… It's to do BETTER with the limited time you have! So spend your time wisely, check out today's episode, and apply these tactics to become more effective immediately. Get today's full episode guide for free at muscleintelligence.com/learn Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify.

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify. The single most effective tip for making every exercise more effective and maximizing progress is… Become able to see and understand the overlap of the direction of applied force relative to the path of travel of the insertion point. Once you understand this, you can get EVERY MUSCLE to grow. In today's episode you'll learn: How to Correctly Apply Force in ANY Exercise The #1 Reason Why Most People Fail to Build Muscle This Simple Trick that will Improve Weak Body Parts Within Weeks The 'USE IT or LOSE IT' Principle to Overcome Tightness An Antagonistic Approach to Balanced Strength and Mobility And much more. If you've been training for some time and feel like some muscles just don't grow, or if you just want to optimize your training overall… this is 100% for you! Don't forget to pick up your free copy of the episode guide.

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you qualify. 99 times out of 100, the real reason you stop during your training is not because the muscle you're training fails. This means there's a lot of room to improve the DEPTH (intensity) of your workout. Increasing depth is way more than just putting another plate on the bar. It's about training more intensely with full control. And to get there, it's not just about your PHYSICAL BODY but also MENTAL ABILITY. In today's episode, you'll learn: The POWER OF FOCUS and mindset to develop depth in training How to select exercises for YOUR optimal training The 8 Big Bottlenecks stopping you from getting results in training A big frame, small frame approach to maximally challenge the muscle How to find the path of maximal stimulation Don't forget to pick up the episode guide at muscleintelligence.com/learn.

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. Anyone who adheres to a training plan knows that, no matter how perfectly you stick to and execute your reps, cardio, and recovery, there are always a few unplanned ups and downs. This can present some challenging decisions if you value consistently performing at your best… Where and how can training be altered to work around an unexpected life event? When is it appropriate to take a rest day? While commitment to your training plan IS important, it's just as vital to have an effective framework in place for making adjustments where necessary, and to be adequately flexible, instead of overly rigid. Today's episode will teach you how to build awareness within your body and tune into YOUR needs, so that you can tailor your training specifically to your daily needs, and ultimately perform better and more consistently. Pick up the guide to training decisions! You'll learn: A Simple Thought Process to Determine Your Individual Training Needs The KEY to Understand Your Nervous System and be a More Effective Human Criteria to Determine When a Rest Day is Needed How to Properly Warm up Prior to a Workout Breath and Movement Interventions to Alleviate Stress and Boost Energy Support our sponsors: BiOptimizers - get 10% with code MUSCLE10 at https://bioptimizers.com/muscle10

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. Developing a true champions' mindset is a two-fold process. The first shift requires a dedicated practice of awareness, intentionality, and purpose. However, mindset also incorporates a physiological component that can be positively altered with nutrition, supplementation, and lifestyle practices that support the brain's cellular function. Today's solocast takes a deep dive into the comprehensive process, and deconstructs the actionable items to develop, maintain, and individualize YOUR frame of mind to match your performance goals. Don't forget to pick up the guide! You'll learn: Your GREATEST Opportunity for Change in Three Simple Steps The Foundation and Importance of this ONE Mindset for High Performance The #1 Supplement to Increase Brain Blood Flow and Boost Cognition Use This Simple Practice to Alleviate Stress and Anxiety How to Improve Brain Energetics and Neurological Cellular Function Support our Sponsors: Get 20% off Organifi juice and adaptogenic blend powders at https://organifi.com/muscle with code MUSCLE

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. After my clients have mastered the foundational pillars of health and body composition optimization - training, nutrition, and lifestyle - their next question is often, "What supplements should I add into my routine?" Between knowing what supplements work best within YOUR specific program and in your body, and deciphering high quality from the unfortunate overabundance of junk supplements on the market, this frontier can be a particularly challenging one to navigate… To make it more accessible for you, I compiled a list of the top ten supplements that almost everyone should be taking, to meet your vitamin and mineral needs, combat inflammation, and ensure you're functioning at your highest potential. Pick up the guide! You'll learn: The MOST Important Supplements to Support Digestion My TOP Recommendations for High-Quality Supplement Sources The Two KEY Minerals that Almost Everyone is Deficient In My Tried-and-True VITAL Supplement Stacks for Detoxification Important Dosing Discrepancies for High Training Loads Support our sponsors: Save 10% with code MUSCLE10 on ALL of my favorite BiOptimizers products to improve digestion and daily health at https://bioptimizers.com/muscle10 - Some of my favorites are MassZymes proteolytic enzymes (abosrb more protein!), MagBreakthrough: the best magnesium supplement on the planet to fight stress and improve sleep, and powerful P3OM proteolytic probiotics.

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. It seems to be now widely acknowledged by medical doctors and wellness practitioners that stress either contributes to, or is a major traceable root cause, of various ailments and disease. However, while stress is a common problem, the solution tends to be left up to the patient - without much direction or guidance for how to navigate it. Today's episode is designed to give you control over your stress management, as well as to help you develop tools to build nervous system resiliency, so that you can avoid stress in the first place. Additionally, you'll learn how to make mental and physiological stressors a POSITIVE force in your life, and change the stress response into something you can easily turn on and off. Pick up the guide to strengthening your nervous system. You'll learn: The KEY to Avoiding Disease and Optimizing Body Composition The #1 Daily Practice to Manage Stress in Less than Five Minutes The BIGGEST Mistake People Make in Body Transformation Journeys A Toolkit to Assess and Improve Your Stress Response How to Use Stress to Actually BOOST Your Performance Support our Sponsors: Get 20% off Organifi juice and adaptogenic blend powders at https://organifi.com/muscle with code MUSCLE

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. Today's podcast is centered around the pillar that I believe holds the key to unlocking new levels of health and performance: the breath. Breathing is a simple, foundational practice that is often overlooked in the world of high performance due to its simplicity. However, with practice, you can master these specific breathing techniques to revolutionize the way you train, recover, and, ultimately, conduct yourself in the world around you. This episode's featured experts will give you the tools you need to optimize your breath and train your nervous system to perform at a higher level. You'll hear from: Dr. Andrew Huberman, on three deep rest protocols, and how they work at the level of the autonomic nervous system. James Nestor, with the #1 game-changing, and often under-utilized, performance lever. Brian Mackenzie, on the best practices to improve CO2 tolerance for athletic success, brain function and, life optimization. Dr. Jay Wiles, with expert tips on how to calm the nervous system and recover better, so you can consistently perform at a peak state. And myself - I expand on the recent science of, plus my own experiences with, the tools that EVERY high performer should be equipped with. Don't forget your copy of the episode guide with the most important facts and protocols. You'll learn: The VITAL Breath Practices for Optimal Recovery How to Solve for Snoring, Sleep Apnea, Dehydration, and More The Most Efficient Breathing Tools for Athletic Performance Three Protocols that Solve for Lost Sleep and Autonomic Dysregulation How to Improve Your CO2 Tolerance for Better Brain Function

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. Fasting has gained massive amounts of attention in the last several years. With most of the fasting information being both generalized and confusing, I've compiled the most useful practices for effective fasting, that my clients and I have found both effective and easy. If optimal body composition and/or peak human health and longevity are among your goals, fasting offers a major upgrade for your wellness program. Today's episode debunks the myths behind how, when, & why to fast, what fasting is and is NOT, and how to best incorporate fasting into your lifestyle. Pick up the guide on best fasting practices! You'll learn: The Proven, Most Effective Fasting Practices The Most Common Fasting Mistakes to Avoid The Differences Between Fasting and Time-Restricted Feeding A Simple Framework To Determine your Protein Needs Two CRITICAL Factors of Cellular Aging and Cancer Prevention Support our Sponsors: BiOptimizers - get 10% off their full product line with code MUSCLE10 at https://bioptimizers.com/muscle10

Muscle Intelligence has opened the doors temporarily for new members ready to start in January 2023. We train Champions. If you're interested, click here to see if you quality. Those who have high standards for lifestyle optimization are fully aware that it's not JUST about what you do in the gym or the food you fuel your body with… Cognitive performance and daily mental acuity are HUGE when it comes to setting your goals and following through. Today's episode looks at peak brain function and enhanced mental health through two lenses: The exact supplement and wellness protocols that are proven to improve cognitive function; as well as daily reflections and exercises you can utilize to facilitate mindfulness, motivation, and "wins" within your micro-commitments. Pick up the brain optimization supplements guide! You'll learn: Nine of the MOST Useful Supplements to Improve Brain Function The Five KEY Neurotransmitters to Optimize for Peak Performance Three Top Tools to Guarantee Follow Through on your Fitness and Health Goals The Six Things you MUST Focus on in any Foundational Training Phase The #1 Daily High Performance Habit to Develop Support our sponsors: Organifi 100% organic, glyphosate-free adaptogenic juice powders - get the benefits of juicing without the hassle, mess, and expense! Head to https://organifi.com/muscle to get hooked up with 20% off when you use code MUSCLE!

I get a lot of client and community questions about programming, and whether training for strength and hypertrophy are synonymous. The short answer is - they're not… While strength and hypertrophy training have plenty of overlap, the primary goals and signaling of each respective programming model differ. Today's episode gives you an insight into the exact process I use to program for BOTH strength and hypertrophy training, as well as the levers that I use when tailoring a specific program to a clients' desired outcome. This episode is a great guide to learn how to work with a body composition coach, or to customize your own program to fit your exact goals. Plus, pick up the guide for better results in half the time.. You'll learn: The #1 Thing to Change that will Improve Your Results Right Away The KEY Differences between Lifting for Strength or Hypertrophy How to Get Maximum Results from Your Training Program BEST Practices for Working with a Body Composition Coach How to Properly Perform Progressive Overload and Prevent Injuries Support our Sponsors: Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

If you were to rate yourself in the five most important areas of your life, how many would be 5/5? Many people believe it's "hard" or unrealistic to perform at their best consistently but the truth is that you don't have the framework YET. The first step is to change your relationship with the word "hard." The second step is to set high standards for growth AND accept criticism. The third step is finding comfort within the discomfort - and today's episode gives you the tools to do just that. I recorded today's solocast to help men step into their greatness - to begin the conversation around what it looks like to be grateful for what you have, but to also continually aspire for more; to be honest about how you're identifying with your life, and to give you the tactics to switch from a victim mindset, to one of empowerment. Pick up the guide for daily reminders of this episode's action items, top protocols, and reflective practices. You'll learn: What you Need to Perform at Your Best Consistently The Five Pillars to Include in Every Successful Training Program The MOST Important Component to Build into Your Plan Simple Lifestyle Tips that have an Immediate Impact on Your Health What Every High Performer Should Optimize For Support our sponsors: Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

Today's episode takes a deep dive into the best upper body training techniques - to help you break through the barriers that slow muscle growth and leave you prone to injury. You'll get my proven tools for foundational strength, as well as my specific protocol for hypertrophy. This episode is a must-listen for anyone who wants to maximize muscle growth, as well as train for longevity. Click here to pick up the guide for my top upper body building tips! You'll learn: The Critical Steps to Optimize ALL Upper Body Training The Key Indicator for Increasing Weight The #1 Bench Press Framework for Maximum Contraction How to Prevent Upper Body Injuries and Plateaus The Best Breathing Practice to Maximize Contractile Force Support our Sponsors: Save 10% with code MUSCLE10 on ALL of my favorite BiOptimizers products to improve digestion and daily health at https://bioptimizers.com/muscle10 - Some of my favorites are MassZymes proteolytic enzymes (abosrb more protein!), MagBreakthrough: the best magnesium supplement on the planet to fight stress and improve sleep, and powerful P3OM proteolytic probiotics.

When approaching a body transformation, one of the most common mistakes people make is trying to skip ahead to the more nuanced layers of training, nutrition, and lifestyle. These are the fine-tuning elements that, without mastering a few simple things first, are almost completely irrelevant. Today's episode outlines the top three essential levers for transformation that you MUST master, before getting into the finer details of ANY physique and life optimization plan. I also cover my tried-and-true framework for achievement, as well as day-to-day nutrition and meal planning. If you're looking to lose fat and build muscle, or are intent on sustaining a peak level of health, this episode is a must-listen. Pick up the guide for a complete outline of the episode's strategies. You'll learn: A Simple Yet Effective Goal-Setting Framework for High-Achievers The All-Too-Common Habits you MUST Cut out of Your Life A High-Impact, Versatile Nutrition Protocol and Meal Building Plan How to Balance Cardio, Weights, and Mobility within Your Training The Top Actions to Totally Transform Your Body in 90 Days Support our Sponsors: Save 10% with code MUSCLE10 on ALL of my favorite BiOptimizers products to improve digestion and daily health at https://bioptimizers.com/muscle10 - Some of my favorites are MassZymes proteolytic enzymes (abosrb more protein!), MagBreakthrough: the best magnesium supplement on the planet to fight stress and improve sleep, and powerful P3OM proteolytic probiotics.

I'm asked questions regularly from our coaching community about being more effective and efficient with time, training, work - you name it. I define "effective" as performing as close to your peak as possible on a daily basis, and being truly intentional about the way you choose to live your life in each moment. And what I've found is that being a highly effective human requires the development of specific skills, habits and processes. After decades of testing AND studying the habits of the world's most successful people, I've compiled a list of the twenty essential practices to help you become a more effective human. I hope you enjoy the episode and take a moment to share it with someone in your life who might find value in it. Effectiveness is a lived trait, rather than a temporary state. Pick up the guide for a daily reminder of these important steps. You'll learn: The Key to Improved Endurance, Sleep, and Recovery The #1 Predictor of Success in Life Three Traits Every Man Should Pursue How to Develop the Most Important Habit What to Avoid as a Highly Effective Human Support our sponsors: Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is with Dr. Doreen Saltiel, an outstanding resource in the process and nuance of optimizing testosterone levels. This episode is the ultimate guide on how to balance testosterone with lifestyle protocols, peptide options, and/or hormone replacement therapy. By the end of this interview, you'll know what your options are for treatment, how hormonal symptoms are implicated within ALL body systems, and the BEST action items for keeping testosterone at an optimal level as you move forward in your life. As both an MD and functional medicine, Dr. Doreen Saltiel has been in her medical practice for almost 40 years, and is a leading expert on hormones. Dr. Saltiel currently practices functional medicine with an emphasis on both male and female hormonal health, as well as preventive cardiology. Dr. Saltiel is also board-certified in Anti-Aging and Regenerative Medicine, and is a Fellow of both the American College of Cardiology, as well as in Anti-Aging, Metabolic and Functional Medicine. Plus, pick up the guide for an outline of the high-impact tools and action items from this episode. You'll learn: The Risks and Benefits of Pharmaceuticals and Peptide Testosterone Therapies KEY Steps to Address both Low and High Levels of Stress Hormones The Critical Three-Pronged Physical Connection You Should Know How to Balance Your Testosterone Levels for Optimum Health and Performance The Contributor to Metabolic and Insulin Risk Factors that No One Talks About Learn more from Dr. Saltiel: Wells Pharmacy Support our sponsors: Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's podcast is the fourth in our Six-Pillar Series, and takes a deep-dive into the pillar of life optimization that is often overlooked, but which also holds the KEY to true transformation: our environment. I intentionally selected a handful of episodes from the past year that offer straightforward, actionable advice, as well as deeply reflective practices to help you discern the best path of action. You'll hear from: Philip McKernan, on the appropriate steps to change your career, relationship, or lifestyle, and live deeply within your purpose. Listen to the full interview with Philip McKernan. Nir Eyal, with a 4-step protocol to optimize your internal and external environments for focus and career advancement. Listen to the full interview with Nir Eyal. Jay Cutler, on the #1 biggest challenge faced by modern-day bodybuilders, AND how to overcome it. Listen to the full interview with Jay Cutler. Dr. Datis Kharrazian, with top tools to decrease the disease-causing environmental factors that most people face daily. Listen to the full interview with Kharrazian. And myself - I speak on the high-impact levers that men can utilize to express their greatness, and fight back against the all-too-common temptations of the modern world. Listen to my full solocast. Don't forget your copy of the episode guide with key tools, protocols, and reflective practices. You'll learn: The Key Indicator that Influences Adherence to Your Fitness Plan The Best Time to Make a Big Change in your Life How to Tailor your Environment for Maximum Focus Capacity and Productivity The Top Tools to Decrease the Toxic Chemical Load in Your Home and Body How to Avoid External Stress and Minimize its Impact on our Lives Support our sponsors: Today and tomorrow ONLY: Get hooked up with Organifi Black Friday 25% savings deals through November 28th at organifi.com/muscle and BiOptimizers Black Friday 25% savings deals through November 29th at bioptimizers.com/muscle10 I use BiOptimizers Magnesium Breakthrough to support my recovery, energy levels, and sleep. It's almost ALWAYS in my daily supplement regime (and I notice the difference when it's not). Get MagBreakthrough, the BEST magnesium supplement on the market, at https://magbreakthrough.com/muscleintelligence and save 10% with code MUSCLE10 Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is with a man who is paving the way for today's men to access their GREATEST potential. Jonathan Rios joins me for a conversation about how to break out of the stifling confines of society's complacent norms, and to start living a deeply fulfilling, purpose-driven life. If you are a father, business leader, or someone interested in living fully in alignment with your greatest strengths and passion, this episode is a must-listen. Jonathan Rios is a mental coach and licensed psychotherapist who is deeply committed to remaining undomesticated. Jonathan has worked extensively with addicts, high performers, veterans, business professionals & spiritual seekers. His practical & straight forward approach provides tangible results and skills that help individuals push through the inevitable challenges of life. Jonathan also recently wrote a book called "Primal Virtues for the Modern Man," and regularly runs immersion training "Primal Courses" based on these core principles. Click here to listen now + pick up the guide for an outline of the high-impact tools and action items from this episode. You'll learn: How to Develop the Qualities Required for True Masculine Leadership The Hard Questions To Ask Yourself to Gauge Alignment and Progress The MOST Important Characteristics for Modern Men to Pursue How to Cultivate Purpose, Resilience and Inner Strength The #1 Action to Take Right Now to Lead Your Life and Family Support our Sponsors: Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

While the holiday season is traditionally seen as a time when many forego their priorities of health and fitness for social events and vacations, the high-achievers within the Muscle Intelligence Community know that this might be the MOST important time of the year to stay on top of their health… The times when it's most challenging to stick to the plan, often prove to be the most transformational as well. Plus, here's what most people forget: you can prioritize your health, wellness, and physical optimization AND still enjoy the social gatherings and vacations. The two aspects of life are not mutually exclusive - you just need a plan that works for you. As I enter into the 4th week of my personal month-long total human optimization protocol, I want to offer you an eight-step process that is both unequivocally effective AND easy to implement into your life. Today's episode gives you a process that you can easily customize to fit your needs and lifestyle. Plus, pick up the episode guide for an easy reference! You'll learn: The Most Important Items to Include in a High Achiever's Routine A Sauna and Cold Plunge Protocol to Optimize Body and Mind Recovery Six KEY Supplements that can Improve Mitochondrial Function What You Need to Know about Your Unique Physiology The TOP Foods to Eliminate for Optimal Health and Performance Support our sponsors: Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.

Today's interview is on an array of subject matter that both those competing at an elite level, as well as those aspiring to be high-performers, can get a tremendous amount of value from. In this all-encompassing conversation with Dr. John Connor, we cover the best practices for pre-competition preparation, as well as appropriate training progressions. Dr. Connor dives deep into weight cutting, including cutting-edge therapies and a protocol for reloading. Dr. Connor is the Co-Founder of the Irish Strength Institute. He is currently involved with the pro-team at SBG Ireland which includes current and former MMA & UFC fighters Conor McGregor, Cathal Pendred, and Paddy Holohan. He has also designed programs and trained NFL players from the San Francisco 49ers, Oakland Raiders and the Green Bay Packers. Dr. Connor holds a Masters degree in Exercise and Nutritional Sciences, and recently completed his PhD in the area of weight cutting for performance. You'll learn: The TOP Weight-Cutting Techniques and How to Reload after Weigh-In How to Balance Strength and Dynamic Training for High Performers The KEY Supplements and Drills to Incorporate Pre-Competition or Pre-Fight The Most Effective Protocols for Maximum Recovery A Programming Progression that is Applicable to EVERYONE Plus, get the free guide at muscleintelligence.com/learn. Learn more about Dr. John Connor: Upcoming book: Scientific Weight Cutting Instagram @johnconnorphd Irish Strength Institute Support our Sponsors: Heroic: my favorite app for wisdom and self-mastery - get a free two week trial + 3 of my favorite Philosopher's Notes at heroic.us/mi

A very outdated, but still somewhat stereotypical, view of "eating to build muscle" is to load up on peanut butter, chicken, and eggs, and to eat as frequently as possible - often past the point of fullness. My tried-and-true muscle-building diet tactics offer a framing that incorporates health and longevity - first to improve digestion and clear inflammation, and then to teach your body to use stored energy (i.e. excess body fat). Finally, I build an individualized plan based on YOUR unique metabolic rate, nutrient needs, and exercise intensity. Today's episode gives you my EXACT plan, that you can use to construct your own muscle-building diet (or, you can tailor it to lose fat instead.) You'll learn: The Best Supplements for Gut Microbiome and Digestion Support How to Build a Diet Plan Specialized for Fat Loss or Muscle Building The Most Overlooked Aspect of Nutrition that Influences Hypertrophy A Six-Pillar Framework to Optimize your Body and Achieve your Goals Support Our Sponsors: Get 25% off of pure, organic mushroom powders from Real Mushrooms. Adaptogenic, medicinal mushrooms can help support cognition, recovery, immunity, and energy levels. Head to https://realmushrooms.com/ben to get hooked up!

A common framing around successful fitness is simply to "work hard." I get dozens of men who come to me, frustrated because they're putting in a TON of effort, and not getting the results merited by it... A successful training program does include hard work, but also lays a strong foundation for sustained, replicable performance. Today's solocast will provide you with a framework that you can easily individualize to your body - to build muscle or lose fat, to avoid injury, and ultimately to maximally boost your progress. Don't forget to get the episode guide! You'll learn: How to Build Muscle Without Spending Hours in the Gym The Skill-Set You MUST Develop to Maximize Your Potential The Easily Reversible Mistakes You're Probably Making ONE Subtle Tweak to Massively Improve Your Performance The Top Foundational Tools that Promote Hypertrophy Support our sponsors: Organifi makes some amazing juiced vegetable, fruit, and adaptogenic blends. I use Green and Red juice daily, and enjoy their Gold blend as often as I can. Gold now comes in a pumpkin spice flavor too! Head to https://organifi.com/muscle and use code MUSCLE for 20% off.